The first thing to do is to exclude rice and all its varities from our diet
. Rice in our meal does not digest properly and gets deposited in our stomach and blood vessel walls. This causes diabetes and blood cholestrol increase. An indian diet would have more of protein in the form of pulses and dals and less of rice. Also, rotis ought to become more frequent in our diets. A lot of indian dishes which use oil and butter should be eliminated from the diet. These contribute unhealthy fats to our digestive system that helps in the weight gain process.
It is necessary to include proteins in our diet. This is a little difficult if you follow a vegetarian indian diet. If eggs are part of your meal, include more of them in your diet. Milk is also rich in protein but is to be included in limited quantities. Too many sweets also cause an increase in the sugar levels of the body. Don't ignore the vegetables in your meal as they are the most healthy part of the indian diet.
Although India is known as the land of spices', too much spice in your meal is harmful. Too much salt is also harmful to the body. Recently, there is an increased consumption in processed foods. These are not good for the system and it is best if they are avoided. Fibre is encouraged in all three meals of the day as are fresh fruit juices.
For a weight loss program, the average indian diet would include a glass of fruit juice in the morning, rotis with fibre-rich veggies in the afternoon and a glass of milk for dinner. This would qualify for the amount of required calorie intake for the average indian. If this diet is followed, then weight loss can easily be achieved.