Weight loss on a “simple, vegetarian South Indian diet” is achievable if you make a few key dietary adjustments, according to nutrition expert Raj Ganpath, a certified fitness coach and co-founder of The Quad. With the right approach, a vegetarian diet not only promotes a healthier lifestyle but also offers benefits for weight loss and sustainability. Ganpath emphasizes that while South Indian staples like rice, idli, and dosa are delicious, they are often high in calories but low in nutrients, commonly referred to as “empty calories.”
Ganpath suggests four main dietary changes to help you lose weight effectively while still enjoying a vegetarian South Indian diet.
1. Adjust the Plate Proportions
Ganpath advises rebalancing your plate by reducing starchy foods and adding more vegetables. “Many South Indian dishes such as rice, idli, dosa, upma, uthappam, and appam contain plenty of calories but lack nutrients,” he explains. Instead, focus on vegetable-based dishes like kootu, poriyal, and avial, which are low in calories, high in fiber and micronutrients, and help keep you feeling full for longer.
2. Add Protein to Every Meal
Ganpath’s second recommendation is to ensure protein is part of each meal. “Including protein is essential,” he says, noting that this can be as simple as having a glass of milk or a scoop of whey for breakfast. For lunch, try adding a couple of eggs, a cup of sundal, or some curd. Dinner could include protein sources like paneer or tofu. Although these may not traditionally fit into a South Indian diet, being flexible with protein options can support your weight loss goals effectively.
