The Indian Council of Medical Research (ICMR) has issued its Dietary Guidelines for Indians.
According to the ICMR, people should reduce weight safely. Losing too much weight all at once will harm your health.
Snack wisely When snacking, choose nutrient-dense alternatives such as almonds or plain yoghurt.
Eat more vegetables Include a range of vegetables in your meals. They are low in calories while abundant in vitamins, minerals, and fibre.
Choose lean meat. When it comes to meat, choose skinless chicken, lean cuts of meat, and fish.
Adopt healthy cooking techniques Instead of frying, cook with less oil by grilling, baking, steaming, or sautéing. This lowers the energy density of your meals.
Limit sugary drinks Reduce your consumption of sugary beverages such as soda, fruit juice, and energy drinks. Instead, go for unsweetened drinks, herbal tea, or water.
Check food labels Check food labels for calorie counts, saturated fats, added sugars, and salt. Choose items with lesser quantities of these components.
Engage in regular physical activity To lose weight, limit your intake of processed carbohydrates and cooking oils and engage in regular physical activity.