4 Steps for Permanent Weight Loss

How to plan your meals for permanent weight loss

This article will take you through some basic but very important meal planning tips which are backed by ayurveda. These easy meal preparation ideas will make planning everyday meals very easy and simple especially during the weekends when you would generally want to lay back. Preparing Indian meals could be a tedoius process as the meals are quite elaborate. But if you learn the art of planning a menu for the week meal preparation becomes much easier. Apart from time, this will also help you to lead a more organised life, prevent wastage and stay healthy and fit.

Best practices for meal preparation

Sprouting   :        You can sprout the following

  • Grains
  • Legumes
  • Lentils
  • Beans
  • Sprouting increases digestability
  • It also increases nutrients in the food
  • Sprouted food is easy and versatile to make

Fermentation       :        Fermentation can be used for the following

  • Flour
  • Grains
  • Vegetables
  • Some fruits
  • Fermented food is highly nutritious
  • It is extremely beneficial for your gut health as well

Dry roasting         :        You can dry roast the following

  • Flour
  • Nuts and seeds
  • Wholw sprouted
  • Grains
  • You can also buy dry roasted food from the stores
  • Make sure that these are dry roasted and not roasted in any oil

Puffed grain         :        You can use the following

  • Rice (murmura)
  • Makhana
  • Chaulli (amaranth)
  • Pop corn
  • Puffed grain

Soaking      :        You can soak the following

  • Whole grains
  • Pulses
  • Legumes
  • Soaking reduces time in cooking
  • It also removes phytic acid and increases digestibility

Prepare malt

  • Using flour or grain
  • You can store it for upto 2-3 days

Plain boiling of grains

  • Using quinoa, daliya or millets

Food you must include in your diet

  • Protein
  • Vit A
  • Vit C
  • Vit D & E
  • Folic Acid
  • Iron
  • Copper
  • Zinc

Some unhealthy practices you should avoid

  • Chopping vegetables in advance
  • Preparing dough in advance
  • Preparing meals for the entire week and storing them
  • Preparing smoothies in advance

Some useful tips

  • You can prepare homemade dips, sauces, fruit jams, pickes and chutney in advance
  • Use and consume healthy snacks like homemade ladoos, energy bars, nuts and seed trails etc

Steps for meal planning

  • Always plan meals on paper first
  • Check with what your family members want to consume
  • Think of the weather while preparing food
  • Look at what ingredients you have
  • In the current scenario, plan to get your groceries in advance
  • Aim to keep variety in the groceries
  • There are no set rules, develop your own unique ways to suit your requirement
  • Involve all the family members in planning, it will develop interest of everyone

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