9+ Low Calorie Indian Food for Weight Loss – Guilt-Free Eating

Blogs08 Mar 2024

With age, trying to lose weight might feel like a daunting task as your body goes through many changes. From a slower metabolism, to menopause, hair fall, stress and more, our bodies are subjected to many internal and external factors which might play a role in our weight, making it difficult to shed a few kilos. But fret not! With physical movement or exercise paired with the right choice of low-calorie, high-protein foods you can reach your fitness goals swiftly. In fact, the adage, ‘age is just a number’, might ring true for you if you keep your health in peak condition! How do you do it? By making conscious choices through the food, you consume.

It can be hard to make conscious food choices with Indian food, as so much of it is based on carbohydrates that are high in calories. However, if you look carefully enough, you will find healthier, more nutrient-dense food options to nourish your body and keep you healthy too. In this article, we’ll take you through some nutrient-dense, low-calorie diet foods to add to your regular meals that will boost your energy and keep you committed to your health goals!

Best 10+ Low-Calorie Indian Foods to Help You Lose Weight

1. Green Leafy Vegetables

It’s a well-known fact that green leafy vegetables are good for health for decades. The term ‘Eat your greens’ is always important when it comes to mindful eating. And it’s true! These vegetables have a goldmine of nutrition as they are packed with vitamins, minerals, fibre, antioxidants and most importantly, protein. Having a good part of these leafy vegetables will not only satisfy the daily intake of many nutrients but their low calorific value might greatly help your weight management journey as well.

2. Beetroot

1 medium beetroot holds 30Kcal, making it a great addition to your salads and other meals. Furthermore, beetroot may have a positive effect on the liver, kidney, vitals and even cognitive function! So, make sure to buy more beetroot and regularly add it to your low-calorie meals!

3. Cucumber

Did you know that 100g of cucumber only has 12 Kcal? It's all thanks to cucumber's high-water content making it a hydrating and incredibly low-calorie vegetable. Beyond its refreshing crunch, and hydration, cucumber is a source of antioxidants as well! You can enjoy it in salads, raitas, or as a standalone snack to add volume and a punch of nutrition to your list of healthy low-calorie snacks without significantly affecting your calorie intake.

4. Watermelon

If you love the freshness and hydration offered by cucumbers, you can also add watermelon to your diet. With only 15 Kcal in one slice watermelon, it’s a delicious low-calorie food to have that is also packed with vitamins and minerals!

5. Tomatoes

Tomatoes, a kitchen staple, not only add a burst of fresh tanginess to dishes but also bring a host of health benefits. These are the perfect examples of low-calorie vegetables (10KCal/100g) that are sources of antioxidants. Whether in salads, soups, or as a base for curries, they enhance flavour of all low-calorie meals while contributing to your overall well-being.

6. Gourd Family

Our desi subzis are power packed with nutrition and if you make them with vegetables like ash gourd, bottle gourd, ridge gourd and snake guard. Since all four of these vegetables have calories ranging between 10-18 Kcal, they make for the best low-calorie Indian food options that are rich in dietary fibre. Incorporating these veggies into your meals ensures a satisfying and nutritious experience without excessive calorie intake. The mild flavours of these low-calorie vegetables make them adaptable to so many dishes from comforting curries to quick stir-fries as low-calorie dinners!

7. Green Tea

While not a food, green tea deserves a mention for its potential impact as a low-calorie food for weight loss. We know how tough it can be to uphold a strict diet without craving a snack or a beverage. This is where green tea can step in and save the day. A cup of green tea has 2-3 Kcal which means that it’s a great choice for those who are trying to stick to their fitness goals. With its metabolism-boosting properties and antioxidant content, green tea is an excellent beverage choice for those seeking low calorie options.

8. Cluster Beans

Every 100g of cluster beans has a calorific value of 16 Kcal only! That’s not all. Cluster beans are a source of dietary fibre and may help you healthily manage your weight. Simply add beans to your curries to make your meals healthier!

9. Orange

A citrusy burst of freshness, orange is a great low-calorie option for you to snack on in the middle of the day. With approximately 40kcal in one medium orange, you can even juice it to have a refreshing break between a busy day and feel a surge of energy. In short, you don't have to sacrifice taste for health as there are many low calorie indian foods that not only taste delicious but are also nutrient-dense. It’s all about making the right choices and nourishing your body with the nutrients it requires. So, enhance your fitness journey today by adding these 9 low-calorie diet foods to your diet.

10. Upma

If you’re after a low-calorie Indian food that’s both tasty and filling, upma is a great choice. For a healthier twist, try Right Shift Millet Oats Upma Mix, packed with fibre and protein. It’s one of the Indian foods with the least calories, making it perfect for diet plans. Light, nutritious, and easy to digest.

11. Ragi Dosa

Ragi Dosa is an excellent choice if you’re seeking a low-calorie Indian food for weight loss that is both nutritious and delicious. It’s packed with fibre and is a good source of iron-rich foods, keeping you feeling full for longer without adding excess calories. Pair it with chutney or sambar for a complete meal. Light and crispy, this low-calorie Indian snack is an easy way to enjoy traditional flavours while staying on track with your health goals!

12. Sprouts Salad

Sprouts salad is a perfect pick when you need a quick, refreshing, and low-calorie Indian snack that’s packed with nutrients. As one of the healthy Indian snacks for weight loss, it is made with mung beans, chickpeas, or lentils and is loaded with fibre and protein, making it one of the best protein foods for a balanced diet.

13. Raita

Raita is a refreshing and nutritious side dish that pairs well with meals while keeping calories in check. Made with yoghurt, cucumbers, or other vegetables, it’s a great low-calorie Indian food for weight loss that aids digestion and keeps you cool.

14. Moong Dal Cheela

Moong Dal Cheela is a delicious and nutritious option, making it a great addition to less calorie Indian food choices. Packed with protein, it keeps you full without feeling heavy. This thin, savoury pancake is among the healthy snacks for weight loss in Indian diets, offering both taste and nutrition.

How to Cook Low-Calorie Indian Foods Without Losing Nutrients

Methods make all the difference when it comes to cooking low calorie Indian food for weight loss. Steaming, grilling, and sautéing with minimal oil help retain essential vitamins. Instead of deep frying, air fry or roast snacks for fewer calories and great taste.

For less caloried Indian food, opt for whole grains, lentils, and iron-rich foods like spinach and sprouts. In addition to improving the taste of food, turmeric and cumin offer additional health benefits due to increased metabolism. A balanced approach to cooking ensures your meals remain part of your diet plans while being nutritious.

Indian Foods You Should Avoid While on a Diet

Indian food offers a plethora of tastes; some dishes aren’t ideal for diet plans. Deep-fried snacks like samosas and pakoras are high in unhealthy fats, making them a poor choice for a low calorie Indian snack. Rich gravies loaded with cream and butter, along with refined flour-based foods, lack fibre and do not fit the criteria for low-calorie Indian cuisine.

Conclusion

Choosing healthy food and opting for Indian food with the least calories can help you stay on track. At Right Shift, we’re here to support your health journey. Our free meal plan creator helps you design personalised meal plans, while our health score calculator gives insights into your well-being. Looking for an energy boost? Explore our curated range of nutritious food items like Millet Oats, Jaggery Cookies, and Millet Mixes—designed to fuel your journey. Start your path to better health today!

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