Have you tried dieting, but that also did not work for you? You have not lost a single pound even with the consumption of green tea. Furthermore, are you having difficulties in sleeping and are losing your cools for no reason? If yes, then the cause for all this is nothing but an extreme diet. Extreme diets can lead to mood swings, unhappiness, and disturbed sleep. Well, we can understand your irritation. Thus in this article, we will be furnishing you with a detailed guide about the 2000 calorie Indian diet that will speed up the reduction of fat, causing weight loss.
Who Can Follow Up on This Diet Plan?
The perfect food composition consists of 3 nutrients in moderate quantities like carbohydrates, fats, and proteins. Now let us take a quick check as to who can follow up on this 2000 calorie Indian diet to reduce fat.
- Average men or women of Indian origin with no disease condition, ideal weight, and adequate physical activity require a minimum of 1800 to 2000 calories every day.
- Anyone involved in any sports activity
- Anyone who does intensive workouts and want to burn body fats and lose weight
What is Macro Distribution?
Macro food nutrients consist of 60 to 65% of carbohydrates, 20 to 25% of fat, and 15 to 20% of proteins. The macronutrients reduce fatigue, enhance performance, deliver efficient tissues and organ operation, and prevent several malnutrition health issues like diabetes, health problems, fatty liver, insulin resistance, and brain problems.
Definition of Balanced Diet
A balanced diet is a diet that offers all the vitamins and required nutrients to the body to perform properly. All the nutrients come in 5 different food groups, which are as below.
Pulses and Dals
You can consume a minimum of 3 to 4 servings of pulses and dals daily in different forms. These are rich plant protein sources and also include multivitamins and minerals.
Milk and its products
Milk and milk products also act as first quality proteins. It offers phosphorus, calcium, and Vitamin D3. You can also opt for 2 to 3 servings of low-fat milk and milk products with whey protein daily.
Vegetables and Fruits
You should intake at least 5 to 7 servings of vegetables and fruits enriched with minerals, antioxidants, vitamins, and fiber. Raw vegetables and fruits include more benefits than processed, tinted, or juice products.
Millets and Cereals
You can have 6 to 7 servings of millets and cereals every day. You might also avoid cereals that will lead to different types of metabolic disorders. Cereals are a significant body energy source, whereas the brain only survives on energy glucose. Millets and cereals deliver that glucose to your brain.
Meat, Fish, and Poultry
Non-veg people can replace their 1 or 2 serving of meat, poultry, and fish with milk and milk products. These first quality proteins also come with calcium and iron. You can also consume non-veg items 4 to 5 times within a week. Every healthy individual can easily digest animal proteins, and the body absorbs the maximum of them.
Oilseeds and Nuts
Include 1 to 2 servings of nuts every day in your diet. Nuts offer Omega 3 fiber oils and other minerals. Nuts include a high amount of fat, so we will advise them to consume wisely.
Fats and Oils
A high amount of fats and oils are present in ghee, hydrogenated fat, cream, butter, oil, and margarine. You should include this calorie-dense food item according to the body requirements. You can consume MUFA enriched oils like rice bran, olive, and groundnut oil over PUFA enriched sunflower oil.
Limitations of Balanced Diet
Well, it is time to take a sneak peek into some of the limitations of a balanced diet below.
- Exclude all junk food like French fries, hot dogs, burgers, and pizza. These foods are higher in trans fat that might cause heart problems.
- Better to avoid red meat
- Limit the intake of high trans food, high-calorie desserts, and sugar. These types of food items lead to obesity and other diseases.
Always keep in mind; it is okay to consume anything in moderation. Now before jumping onto the diet plan, we should have a clear idea about the three types of micronutrients as below.
Definition of protein
Protein is one of the most significant body substances. The eyes, muscle, hormones, hair, and many organs are composed of protein. It helps maintain and repair the body tissues and consists of tiny elements known as amino acids. Some of the most common protein-rich foods are fish, chicken, milk, cheese, eggs, mutton, and yogurt.
Definition of Carbohydrate
Carbohydrates are primarily starches and sugar that are implemented as the calorie or energy source by the body. The body breaks down starches and sugar into glucose that the former use to feed the cell. The digestive system converts the carbohydrates into blood sugar (glucose) that is in turn used for the organs, tissues, or cells. It stores the additional sugar in the muscles and liver and uses it whenever it is necessary.
Complex carbohydrates are primarily present in various food items like pasta, beans, bread, oats, and vegetables, whereas simple forms are present in syrups and table sugar. Complex carbohydrates contain longer sugar molecule chains than simple ones. Some of the food items where carbohydrates are present in high amounts are rice, corn, fruit juice, bread, potatoes, whole fruit, and ice cream.
Definition of Fat
Fat molecules mainly consist of hydrogen and carbon atoms. Fat assists the body use vitamins and keeps the skin healthy. It is also undoubtedly the best leading way of storing energy.
There are different types of fats present in the food, namely saturated, unsaturated, monounsaturated, polyunsaturated, and trans fat.
Saturated fat mainly contributes to LDL or bad cholesterol. You should always limit the intake of saturated fats to less than 10% of the total intake of calories. You should restrict the total dietary cholesterol amount to 300 mg per day. Consumption of excessive saturated fat will lead to an enhanced level of blood cholesterol and lower LDL level. Some of the most commonly used fat foods include nuts, fish, boiled soybean, cheese, avocados, seeds, peanut butter, flaxseed oil, fish oil, and egg yolk.
2000 Calories Balanced Indian Diet Plan for Men and Women
Now it is time to check out the diet plan for which you have been waiting so long.
Coffee or tea
Orange/pineapple/guava/dragon fruit/apple/sweet lime/strawberries/papaya
100 to 150 grams
2 to 3 nos
Any green vegetable
22 to 26
Rava vegetable appam
Mid Evening snack
Dry fruits and nuts
15 to 35 grams(almonds or walnuts 5 nos. dates or figs 2 nos)
Any gourd vegetable
Pulao/brown rice/ khichdi
One and a half cup
Some tips and guidelines for the 2000 Calorie Indian Diet Plan
In this segment, we have discussed some of the significant guidelines and tips for a 2000 calorie Indian diet plan. They are as follows.
- Try including all different kinds of food groups in every meal.
- The snacks in between the meal should be low-calorie and light.
- Never skip any meal. It will lead to an imbalance of metabolic activities.
- Use oils according to your necessity. The consumption of oil should not cross 25 to 30 grams every day. This intake includes ghee, margarine, oil, and butter.
- Include more and more vegetables in every possible dish. Fruits and vegetables always fulfill all the daily vitamin and mineral requirements.
- Always exercise on an empty stomach in the morning or the evening, at least after 30 minutes to one hour having your evening snacks.
- Always include 2 to 3 snacks and three meals in your daily routine.
- Do not have enormous gaps in between the meals. Do not have 3 to 3.5 hours of the gap in between your major meals.
- Consume enough water for appropriate functions of the body. You should have a minimum of 10 to 12 glasses of water daily.
- Consume first quality proteins like milk and milk products, poultry, eggs, and fish in equivalent amounts like the plant proteins. Pulses, oilseeds, vegetables, dals, nuts, and whole grains offer an adequate amount of plant proteins.
- You can also replace milk products with chicken, fish, or egg preparation.
- Always try to sleep for at least 6 to 8 hours a day. Eat your dinner 2 hours before sleep for better digestion and normal body metabolism.
- You could also intake Fat Burner or Fat Cutter supplements along with your diet.
Some Healthy Food Substitutes
With non and low-fat, and low-calorie alternatives, you do not have to sacrifice any of the food items from your diet. You could try some of the healthy substitutes that you can try.
- Low-fat frozen yogurt in place of ice cream
- Fat reduced cheese in place of regular ones
- Instead of whole milk, try to skim milk.
- Replace sugary desserts with sorbet or smother
- Sugar-free gelatin instead of pudding
- Replace potato chips with baked potatoes
- Margarine in place of butter
Must have food items in your Pantry
To follow the above 2000 calorie diet plan, you have to purge your pantry, stock it up and eliminate all the unhealthy options with the healthy ones. You also need to ensure that you will never run out of the pantry. So the must-have food items are
- Multigrain or whole wheat bread
- Brown rice
- Sweet potatoes
- Leafy and green vegetables
- Olive oil
Wrapping it up
We hope that this 2000 calories Indian diet plan will be of immense help in reaching the health goals. This balanced diet is perfect for both men and women as a weight gainer. Believe us; weight loss will never be such fun with our diet plan. Do let us know in the comment section how much you have followed the above diet plan and how much weight you have lost!
After completing this graduation in Electrical and Electronics Engineering from Manipal University in 2013, Ankit began rummaging the current Indian market of technology and science. At apolloedoc, Ankit’s job profile consists of cumulating, researching, testing, and verifying products related to tech.
He has a knack for details and catches even the tiniest advantages and flaws that can make or break the product. Since last year, he has been writing for apolloedoc and has been our knight in shining armour when reviewing home appliances.
Ankit’s favourite pastimes consist of jamming onto his guitar with a couple of friends and constantly updating and learning new things! He is also a big-time pet lover and has a cute little pug named Oreo back in Chandigarh. He has bagged many achievements in his college by participating in multiple extracurricular activities.
Writing is something that comes to Ankit naturally. He has his own blog where he posts about coding languages and even provides coaching to students from 12th grade to 2nd year of college. At apolloedoc, Ankit beautifully showcases his knack for the written word by lucidly explaining information in an unbiased way.