12 Best Indian Breakfast For Weight Loss

Breakfast is the most crucial meal that provides the energy and nutrients required to start your morning. In this article, we will explore the 12 Best Indian Breakfast For Weight Loss, which are delicious and nutritious. Studies have reported that having a healthy breakfast in the morning has shown positive results for weight loss, cognitive performance, and metabolic factors. It also improves work performance and overall health.

Nowadays, skipping breakfast has become quite common for various reasons such as lack of time, not feeling hungry, or not being in the mood to eat. But if you need to lose weight, does skipping breakfast help? Or should we eat breakfast more regularly?

Various studies have suggested that regularly consuming a good quality, healthy, and nutritious breakfast helps to lose and maintain body weight. Standard nutritional recommendations indicate that the ideal morning meal should contain whole grain cereals, fruits or vegetables, and milk or milk derivatives. Let’s explore the 12 best breakfasts for weight loss in India, which can help you shed pounds and live a more active and joyful life.

Read More- Boiled Vegetables For Weight Loss

What is the Best Breakfast For Weight Loss?

The best breakfast for weight loss includes adequate protein, fiber, complex carbs, calcium, iron, vitamins A, B, C, and E, folate, and other micronutrients while having less sugar and fat. It has been observed that 18% of daily energy comes from a healthy breakfast. Morning breakfast can be paired with tea, coffee, or milk with a nominal amount of sugar.

Benefits of Eating a Healthy Breakfast Daily

Consuming a nutritious breakfast regularly has numerous positive health impacts across all age groups.
Studies reveal that low glycaemic index food improves brain performance, and mental ability and sharpens memory.
Reduces the risk of obesity.
A study was done, where it was found that eating regular breakfast, reduces the BMI level.
Improves cognitive functions

12 Best Indian Breakfast For Weight Loss

Do you know which Indian breakfasts are good for weight loss? Here is a list of Indian breakfasts that can be quickly prepared using easily available ingredients from your kitchen and support your slimming goals.

1. Boiled eggs

A hard-boiled egg is a great option to pair with a salad for breakfast. Boiled eggs are rich in protein, vitamins A, D, and B12, zinc, calcium, choline, and other essential nutrients.

Choline supports brain health, liver function, nerve function, and muscle control. It also contributes to the body’s overall normal functioning. Eating two to three eggs daily can help keep you healthy and energetic.

2. Veggies Egg Omelette

A veggie egg omelet is another excellent choice for breakfast. Use two eggs and a small amount of oil, along with plenty of vegetables like onions, tomatoes, capsicum, sautéed mushrooms, spinach, or other veggies of your choice. You can sprinkle pepper and salt to taste. Pair it with whole wheat bread, or enjoy the omelet on its own, as it contains enough protein, vitamins, and fiber to kick-start your day.

3. Soya Granules Bhurji

If you do not prefer eating eggs, you can opt for soya granules bhurji. Soya granules are a rich source of high-quality protein, fiber, calcium, iron, and magnesium with low fats and carbs.

Regular intake of soya granules improves digestion, reduces cholesterol, promotes muscle and bone growth, and helps reduce body fat.

Soya bhurji is made by combining various vegetables, such as onions, tomatoes, peas, and ginger, with soya granules. Feel free to include any other vegetables of your choice. Vegetables provide excellent sources of vitamins and fiber, boosting the dish’s nutritional value. For those who enjoy eggs, you can create a similar dish using eggs instead of soya granules.

4. Poha

Poha, also known as beaten rice, is a good source of carbohydrates, iron, protein, potassium, and sodium. Eating poha regularly helps regulate blood sugar levels and maintain a healthy weight.

Poha is a versatile dish that can be prepared in various ways by adding ingredients like onions, potatoes, tomatoes, sprouts, peanuts, coconut shreds, and soya chunks to enhance both flavor and nutrition.

5. Idli and Sambar

Idli and sambar is a traditional South Indian dish made by fermenting rice and black lentils (udad daal) and then steaming the mixture to create idlis. This dish contains probiotics, which are beneficial for gut health.

Idli is combined with coconut chutney, peanut chutney, or sambar. Sambar is a rich source of vitamins, and minerals as it contains different types of vegetables. Idli is a low-calorie, low-fat food. Idli sambar is the best South Indian breakfast for weight loss.

6. Vegetable Upma

Vegetable upma is made from rava (coarse wheat flour) and various vegetables. In India, upma is a popular dish made with a mix of different vegetables and semolina (rava). Semolina is a good source of protein and fiber, which slows digestion and provides a feeling of satiety. This helps reduce hunger and aids in weight loss. It also contains thiamine, folate, riboflavin, iron, and magnesium. Semolina may improve blood sugar levels and can be beneficial for heart health.

7. Sprouts

Sprouts of green gram (whole moong dal) and chickpeas (black chana) are excellent sources of protein, fiber, vitamins, and minerals. You can eat these legumes raw, but if you have a weak digestive system then, it can be steamed and consumed.

Combine green grams or chickpea sprouts with chopped vegetables like tomatoes, onions, cucumbers, and mint leaves. Add a dash of lemon juice, pepper powder, and salt to taste. This dish is highly nutritious, healthy, delicious, and flavorful.

They are an excellent choice for weight loss because they are low in calories and fat, yet rich in fiber, vitamins, antioxidants, protein, and minerals.

8. Oats Masala

According to the USDA, oats are an excellent source of fiber, protein, carbohydrates, calcium, iron, magnesium, phosphorus, potassium, zinc, selenium, folate, and choline. Masala oats are made by adding various types of chopped vegetables to oats and cooking them with a dash of spices and salt to taste.

Protein and high fiber content helps you feel full and satiated for extended periods. This prevents extra calorie consumption, thereby aiding weight loss.

Oats are superfoods that help regulate blood sugar levels, promote heart health, reduce cholesterol levels, prevent constipation, and benefit the skin due to their antioxidant properties.

9. Paneer Tikka

Paneer tikka is a healthy breakfast option. It is made from paneer (Indian cottage cheese), which is marinated, arranged on a skewer with vegetables like capsicum or onions, and then grilled until cooked.

Paneer is a rich source of calcium, vitamin A, phosphorus, magnesium, and sodium. It also provides healthy fats, protein, and low carbs, which help reduce body fat and increase your energy levels.

It contains saturated fat, so to maximize its benefits, it’s recommended to consume it in moderation (100 to 150 grams).

10. Vegetable Daliya

Daliya is made from broken wheat. To prepare vegetable daliya, add various vegetables and split green moong dal to the daliya, cook with water until soft, and season with salt and spices to taste.

Daliya is a good source of protein, fiber, calcium, magnesium, and sodium, and is low in fat. It keeps you full for an extended period, aiding in weight loss. It helps repair muscles after workouts, maintains blood sugar levels, prevents constipation, and keeps bowel movements regular. Vegetable daliya is very healthy and one of the best breakfast options for weight loss in India, making it a must-add to any diet.

11. Moong dal chilla

Moong dal chilla is made from yellow split green gram. Moong dal is a great source of protein, fiber, folate, vitamins, and antioxidants that help reduce inflammation. It is also low in calories and fat, making it an ideal choice for weight loss.

Protein and fiber support slow digestion, which keeps you full longer and reduces cravings.

You can add vegetables to moong chilla for additional nutrition and taste. Besides aiding weight loss, it helps regulate blood sugar levels, is easily digestible, lowers cholesterol, strengthens muscles, and boosts immunity.

12. Fruits

Fruits are equally important and should be included in your diet. Fruits are rich in fiber and vitamins, and their natural sugars provide instant energy.

Eating fruits benefits your digestive health, boosts immunity, and aids in weight loss.

To optimize your overall health, ensure you eat seasonal and nutrient-rich fruits like bananas, apples, oranges, berries, guava, papaya, watermelon, pineapple, pomegranate, plums, and grapes. These fruits can be added to your breakfast or enjoyed as mid-morning snacks.

Precaution

All the above meal options are the best Indian breakfast for weight loss. They are part of a balanced diet and should be taken in moderation.

Avoiding processed, deep-fried, and sugary foods is crucial for weight loss and maintaining a healthy lifestyle. Along with a balanced diet, incorporating dedicated physical activities like weight exercises, yoga, and walking into one’s routine can speed up the weight loss journey.

Conclusion

Eating the right food in the morning is crucial when you are on a weight loss journey. All the breakfast meals mentioned in this blog post are easy to prepare and are some of the best Indian breakfasts for weight loss. These dishes are excellent for reducing fat, promoting weight loss, strengthening your body, boosting energy, and optimizing overall health.

If you have any health concerns, it’s advisable to consult your physician and dietitian for a personalized weight loss diet plan.

FAQ’s

Q.1 Should I skip breakfast to lose weight?

Ans. Studies have shown, that skipping breakfast is not recommended for weight loss and is linked with other health risks behavior like depressive symptoms, chronic stress, cardiometabolic disease, or nutrition deficiency.

Q.2 How to reduce belly fat?

Ans. Including a sufficient amount of fiber, protein, and calcium-rich foods, along with vegetables and fruits, in your daily diet can aid in reducing belly fat. Avoid deep-fried and processed foods. Additionally, regular physical exercise can help in eliminating stubborn belly fat.

Q.3 Can I eat rice during weight loss?

Ans. Rice can be included in a weight loss diet but it should be taken in proportion. Brown rice is preferred over white rice for weight loss because it contains fiber and promotes a feeling of satiety. Rice can be paired with proteins like dal, chole, rajma, salad, and fiber-rich vegetables. Avoid adding butter, ghee, or cream to rice, and it’s best to consume rice at breakfast or lunch.

Q.4 Best breakfast for weight loss

Ans. A breakfast high in protein, fiber, vitamins, minerals, and healthy fats, with low carbs, can keep you full for an extended period and curb your appetite. This makes it the best breakfast for weight loss. Some of them are- boiled eggs with salad, oats masala with yogurt, vegetable paratha with curd, besan chila with chutney, vegetable sandwiches, and many more.

Q.5 What are the best Indian breakfasts for weight loss?

Ans. The best Indian breakfast for weight loss that can be included in your diet for weight loss are