There is no doubt that you can easily lose weight as a Punjabi.
But, it’s going to take making a few adjustments.
A typical Punjabi diet is high in carbs, decently high in fat and very low in protein.
Also, a Punjabi diet can be very high in sugar too, but that does not mean sugar is the CAUSE of the blood sugar/weight problems in the South Asian community.
It runs a lot deeper than that, which I will address below.
With that being said, in this article, I am going to go over some simple and easy ways for you to lose weight as a Punjabi and improve your overall health.
Take a look below!
Include More Protein In Your Meals
Typically, a Punjabi diet is not very high in protein.
This is not to say that it is not possible for you to get a good amount of protein in, because it is.
If you are vegetarian, there are a lot of high vegetarian protein foods you can add to your diet, such as lentils, black beans, and Greek yogurt to name a few.
However, that still might not be enough for you to get the amount you need in.
This is why it is vital to add protein powder into your diet.
Protein powder will make it easier for you to consume more protein and be able to get an adequate amount of protein.
How Much Protein Should You Consume?
It is recommended by studies that you get .8 grams per lb of bodyweight or as high as 1.25 grams per lb of bodyweight of protein in.
For example, if you weigh 150lbs, consuming 120-150 grams of protein would be optimal.
This can vary from individual to individual as Brad Schoenfeld states.
Reduce Your Roti Intake
Eating roti 2 times a day is not going to help you lose weight easily.
And no, this does not mean you cannot eat roti and lose weight because you definitely can.
As long as you are in a calorie deficit you can lose weight. (If you want to learn more about what a calorie deficit is, you can click the link to my article here.)
However, because per 2 Rotis there are 45 grams of carbs and total calories of 212, eating 4 rotiya a day is probably not ideal.
Why is it not ideal?
Because it will put your carb intake through the roof, due to you eating roti on top of everything else you are eating.
Also, because roti is not very high in protein, it will be harder for you to get your required protein intake.
This is why it is vital to reduce your roti intake. Stick to 1-2 a day MAX.
Also, the dhaal and sabzi that you have, don’t put a boatload of butter in it.
By reducing the amount of butter and oil you put in your dhaal and sabzi, you can significantly reduce the number of calories you consume per meal.
Limit Cookies with Cha
When looking to lose weight easily, you do not need to make things more difficult for yourself.
There is nothing wrong with having cha because it is only 87 calories, but the problem becomes when you eat a boatload of cookies with it.
Cookies seem innocent but can become very high in calories.
What was just 87 calories with your cha alone, can easily become 300+ calories depending on how many cookies you have.
Avoiding cookies altogether would be ideal, but it is probably not optimal.
Therefore, when looking to lose weight, reduce your cookie intake to just 1-2. This way you won’t overdo it and can still enjoy your favorite foods while being in a calorie deficit!
Minimize Fried Foods
There is no doubt that it is easy to get carried away with fried foods as a Punjabi.
Aloo tikki, sholay bhaturay, samosay, pakauray, etc.
These foods taste great, don’t get me wrong, but they can be very very very high in calorie.
With that being said, that does not mean you cannot have them ever again.
It just simply means you eat them here and there and minimize the amount you have.
Instead of having 3-4 samosas, just have 1-2 when the occasion arises.
Simply by reducing the amount you have, your caloric intake goes down, which helps you stay in a calorie deficit.
Take it Easy on the Amount of Sweets You Consume
Anyone who has tasted a Gulab Jaman knows how amazing it tastes.
A Gulab Jaman will have your mouth drooling for more.
However, the problem becomes when you start overdoing it.
How many calories does 1 Gulab Jaman have? According to Livestrong, 1 gulab jamun contains 150 calories.
Now, having 1 would not be the end of the world, BUT 2-3? On top of everything, you are eating? Yea, that would more than likely make it harder for you to lose weight and keep you in a calorie deficit.
Therefore, if you are going to have something sweet, just have one.
This way you do not overdo it and can still easily lose weight as a Punjabi.
Sugar is Not The Problem, Overall Calorie Intake is
In this health report, it was stated that South Asians are 3 times more likely to get diabetes and 2 times more likely to get heart disease.
With all the talk about sugar being an issue in the South Asian community and it being THE reason Punjabi’s are overweight and suffering from diabetes, there has been a plot twist.
That is NOT what the data says about sugar in general.
There was a study done by Surwit et al. and they looked at two groups who ate the same amount of calories.
However, one group ate 120 grams of sugar vs another group who ate 12 grams of sugar.
What did the results find?
The results found that BOTH groups lost weight and improved their health markers!
What does this study show us?
It shows us that it’s not the high sugar that leads to health problems, it’s the overeating and the lack of exercise that leads to significant health issues!
This is why it is vital to consume a high fiber/protein diet and weight train 2-4 times a week with a mix of cardio.
And if you are overweight, eat in a calorie deficit so you begin losing weight and include these great low-calorie foods into your diet!
By doing this you’ll see improvement in your overall life.
Consume a Sufficient Amount of Fiber
Why is fiber so important to our diets?
Fiber is important because it helps stabilize our blood sugar levels, removes bad cholesterol, helps with satiety and removes environmental toxins from our body.
By consuming a sufficient amount of fiber, you will lose weight as a Punjabi no problem.
How much should you consume?
For Women, 25-30 grams is optimal and for men, 35-40 grams is ideal.
Exercise 2-4 Times a Week
Going for regular walks will definitely help you in terms of improving your health, but it won’t help you in terms of weight loss.
Walking and moving around more is a great assistant when it comes to losing weight but it cannot be the primary driver.
This is why it is vital to perform weight training.
When you weight train, you lose body fat quicker, build lean muscle, and increase strength in your ligaments and joints.
Can you do Cardio?
Absolutely, but studies show that weight training will get you the body you want faster. This is not to say you cannot do any cardio because you for sure can. This is just to say that cardio should just be the cherry on top of everything and not the ring leader.
Take-Home Points
By eating a well-balanced diet, while eating in a calorie deficit, and exercising 2-4 times a week, you can easily lose weight as a Punjabi.
You do not have to change your whole diet, but minimizing the amount you eat and adding more protein and fiber into your diet can really help you achieve your fat loss goals.
Furthermore, by losing weight and weight training, you can see a vast improvement in your health markers and overall well being.
Personal Trainer
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