10 Weight Loss Diet Plans Popular with Indians

Every day, India is getting fatter. In fact, according to a recent study, by 2025, India will have more than 17 million obese children. With 14.4 million obese children already, India is the second only to China, according to a study published by The Hindu.

Needless to say, obesity is a serious concern because it invites chronic diseases, such as heart disease and diabetes, which can even turn out to be fatal. The problem is that with increasing proliferation of processed foods, heavy in sugar and fat, along with our increasingly sedentary lifestyles, it seems very difficult to remain fit.

The increasing number of overweight people in the country has also led to the popularity of various fad diets. Everyone seems to be looking for a shortcut to weight loss and fitness, which these diets promise. No doubt, being disciplined about what you eat will have a positive impact. However, remember that there are no short cuts in life. Make sure you focus on eating healthy and physical exercise to gain fitness and lose those extra pounds.

In the meantime, here are the 10 most popular “instant weight loss” diets in India these days.

Diet Plan #1: The GM Diet

Also known as the General Motors Diet, the GM diet came into existence in 1985. This diet plan was devised by the General Motors Company to help its sedentary employees lose weight quickly. This is a seven-day weight loss plan that promises to help you lose around 15 pounds or 6.8 kg in a week. The GM diet works by creating a calorie deficit, similar to most other diet plans. However, the food included in this diet are only fruits and vegetables.

Diet Plan #2: The Keto Diet

The Keto diet appears to be an amazing way to lose weight and achieve rapid transformation. Stand-up comedian Tanmay Bhatt states that he lost a whopping 110 kgs by making some dietary changes that involved the Keto diet, along with regular exercise under the guidance of Ranveer Allahbadia, founder of the social media channel, BeerBiceps, Ranveer, in his interview with The Times of India, revealed that when Indians take up Keto diets, they usually choose the wrong fats and fruits, and don’t eat food multiple times in a day. He advised that before starting on a keto diet, focus on giving up completely on any kind of processed foods, sugary drinks and white coloured foods to get the best results.

Diet Plan #3: The 1200 Calorie Diet

A 1200 kcal/day diet plan is highly popular in India too. It is recommended by a large number of doctors, nutritionists and gym trainers. According to the National Institute for Nutrition, the dietary needs of a sedentary man is 2300 kcal per day, while sedentary women need 1900 kcal/day. Cutting calories to significantly lower than this amount can, however, lead to fatigue and other health issues.

A 1200 calorie diet is a calorie-restricted meal plan that has been medically proven for weight loss, without causing any side effects, only if the person follows certain things. They should not skip breakfast and should evenly divide their meals throughout the day. The first meal of the day can consist of oats, cereal, milk, buttermilk, paneer or a cheela.

Diet Plan #4: The Paleo Diet

Also popular as the Paleolithic Diet, Stone Age Diet, Caveman Diet and Hunter-Gatherer Diet, a paleo diet is a highly popular diet plan that has taken its meal plan from the Paleolithic era, which dates back nearly 2.5 million years. It has natural food items like fish, fruits, vegetables, lean meats, nuts and seeds as its main components. Foods like legumes, grains and dairy products are also a major part of the Paleo diet, inspired from farming that emerged about 10,000 years ago.

Diet Plan #5: The Dukan Diet

The Dukan Diet is a low-carb, high-protein diet that causes rapid weight loss without starving you. A French general practitioner, Dr. Pierre Dukan, who specializes in weight management created this diet in the 1970s, for people who were ready to give up everything but meat in order to lose weight. The Dukan Diet works in 4 phases, the Attack Phase, Cruise Phase, Consolidation Phase and Stabilization Phase.

Diet Plan #6: The Atkin’s Diet

Also known as Atkin’s Nutritional Approach, this diet is a weight loss program created by cardiologist Robert Atkins in the 1960s. I am a huge fan of this diet plan. This is an amazing diet plan that focuses on eating the right balance of carbohydrates, fats and proteins for optimal weight loss and to keep it off, while maintaining your health. The focus is to bring lifelong changes in eating habits to keep your weight within the normal range and keep your energy levels up. Following this diet plan will also prevent health problems like metabolic syndrome and high blood pressure.

Diet Plan #7: Liquid Diets

As the name suggests, liquid diets consist of nothing but liquids. So, all food needs to be consumed in liquid form. In this diet, all meals (3-4 times a day) are replaced by vegetable and fruit juices, including nectars and juices with pulp or shakes. You need to drink tons of water too. If this is not sufficient for you, include plain ice cream, honey and syrups or frozen yogurt in the diet. Liquid diets are very low-calorie diets that can go as low as 400-800 calories per day. This diet should only be taken under medical supervision, since not everyone can successfully achieve this because it lacks several nutrients that our body requires.

Diet Plan #8: The Vegan Diet

Veganism is an emerging trend across the globe. People are excluding any kind of animal products from the life to protest against animal cruelty and exploitation. This diet is almost as popular as the Atkin’s Diet and consists of a wide variety of whole plant foods. These raw food items may include vegetables, fruits, whole grains, all of which are partially cooked below 45-50°C. In the vegan diet, any kind of food product obtained from animals like eggs, meat and dairy are excluded.

Diet Plan #9: The South Beach Diet

Designed by cardiologist Arthur Agatston in 2003, the South Beach Diet is a three-phase program. It requires you to cut out all fruits, carbs and alcohol in the first phase. In the second and third phases, some of the food items are brought back into the meal plan. When talking of carbs, we are referring to whole grain carbs that are rich in fibre. This diet can help you lose weight, but you might experience some negative effects, such as headache, bad breath, mouth dryness and more, in between.

Diet Plan #10: Weight Watchers

Weight Watchers isn’t exactly a diet plan. It is more of a lifestyle learning, which educates you about the ways you can eat healthy and exercise more. Their plan is available online. This is an easy-to-follow plan that offers recipes, workouts and progress charts to help you track your eating habits and exercise routine.

If you are looking for ways to lose weight, focus more on eating right and exercising, rather than starvation diets that will leave you craving for the wrong foods. Anything that entails huge sacrifice is difficult to maintain over the long term.

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Mani Karthik

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