Pakistani food is famous due to its powerful flavors and for enhancing the flavor of each dish using fresh ingredients and oil. However, many Asians in general and a lot of Pakistanis especially think that the only thing they can eat is basic veggies and drink green tea when it comes to following an accurate diet plan.
It can be tough to eliminate the “chat pata khana” from cuisine because Asians have a strong liking for spicy and traditional meals.
Nevertheless, obesity is a serious issue not just in the US or China, but in many other countries as well. In fact, the most recent studies indicate that Pakistan is currently placed 9th among the 188 nations with the highest prevalence of obesity.
Pakistani Diet Plan for Weight Loss
If you want to lose weight while living in Pakistan, it can be a challenge in Pakistan due to the nature of the cuisine and dietary habits. Pakistani food is well known everywhere due to its rich flavors, spices, and generous use of oil, which can contribute to weight gain.
However, by making some modifications or eating some healthy and nutritious meals, you can achieve your goals (weight loss).
There are several benefits of a Pakistani eating plan for overall health:
- Pakistani cuisine is rich in nutrients. You get vital nutrients, such as vitamins, minerals, fiber, and antioxidants from Pakistani foods (A variety of fresh fruits, vegetables, legumes, grains, and meat are included in it).
- A traditional Pakistani diet contains an adequate amount of carbohydrates, proteins, and fats. This can support general health and give energy throughout the day.
- Lentils, veggies, and nutritious grains are plant-based options that are also available in Pakistani cuisine.
- Lean meats (such as chicken, fish, and cattle), legumes (like lentils and chickpeas), and dairy products (like yogurt and cottage cheese) all are a part of Pakistani cuisine. These foods are the richest sources of protein.
Pakistani Diet Plan Chart
Each person has specific needs according to their age, weight, height, and personal preferences. However, this diet plan, which includes Pakistani cuisine, is excellent for losing weight. It is an example of a 1200-1300 calorie diet plan that aids in long-term weight control.
Day-1 Monday (1282 calories)
Breakfast: 2 slices of bran bread with egg white and 1 cup of fat-free milk (324 calories)
Snack: 1 grapefruit (60 calories)
Lunch: 1 chapatti with chicken curry, (3/2 cup) and Salad with (½ cup) Plain yogurt (498 calories)
Snack:1 glass of Fresh juice (50 calories)
Dinner:1 whole wheat chapatti with (½ cup) bhindi (okra) sabzi (230 calories) and 1 glass golden milk (120 calories)
Day-2 Tuesday (1231 calories)
Breakfast: 1 bowl of oatmeal with a cup of non-fat milk, topping with some fruits (300 calories)
Snack: A handful of Almonds with 1 cup of fat-free milk (255 calories)
Lunch: (1/3 cup) boiled rice with (1/2 cup) cooked lentils and Lettuce Salad with Egg, Cheese, Tomato, and/or Carrots (256 calories)
Snack: 1 bowl of mixed fruit (240 calories)
Dinner: 1 chapati + ½ cup Mixed vegetables with 1 oz chicken (180 calories)
Day-3 Wednesday (1220 calories)
Breakfast: 2 Bread slices with omelet (254 calories)
Snack: Green tea (fenugreek seeds, cinnamon, ginger) (3 or less than 3 calories)
Lunch: 1 cup Vegetable beef soup (227 calories)
Snack: 2 Chicken sandwiches (506 calories)
Dinner: 1/3 cup brown rice with mixed vegetable sabzi (230 calories)
Day-4 Thursday (1253 calories)
Breakfast: 1 cup yogurt topping with blueberries and Chia seeds (180 calories)
Snack: 1 bowl mixed fruits with raisins (240 calories)
Lunch: 1 cup Steamed vegetable (147 calories)
Snack: 1 bowl of boiled chickpeas calories (268 calories)
Dinner: 1/3 cup Brown rice with chicken curry cooked in low-fat oil. (418 calories)
Day 5 Friday (1256 calories)
Breakfast: One apple with a glass of milk (180 calories)
Snack: 1 cup Green tea including fenugreek seeds, cinnamon, and ginger (3 calories)
Lunch: Grilled chicken fillet with mint yogurt. (149 calories)
Snack: 2 Chicken sandwiches (504 calories
Dinner: 1 cup plain rice with 1 cup daal and a bowl of salad (420 calories)
Day 6 Saturday (1321 calories)
Breakfast: 1 bowl of Porridge with the topping of fruit, such as mango or papaya with a single glass of milk (388 calories)
Snack: Fruit juice (60 calories)
Lunch: 1 bowl of lentils vegetable soup (168 calories)
Snack: 1 bowl of yogurt with fruits and chia seeds (300 calories)
Dinner: chapati with ½ cup Mixed vegetables (without corn or peas) with 1 oz chicken (150 calories)+ 1 cup milk with a handful of any nuts (almond) (255 calories)
Day 7 Sunday (1305 calories)
Breakfast: 1 bowl of boiled chicken with veg salad (302 calories)
Snack: 1 peach and apple (120 calories)
Lunch: 1 chapati with 1 cup of any green vegetable (130 calories)
Snack: 1 chicken sandwich and green tea (255 calories)
Dinner: 1 chapatti with chicken curry and (3/2 cup) Salad with (½ cup) Plain yogurt–fat-free (498 calories)
Important Note: Try to add Detox water in your time throughout the day
Conclusion
A healthy Pakistani diet plan for weight loss often consists of nutritious grains, lean proteins, a variety of vegetables and fruits, and dairy products.
It’s critical to restrict some foods like fried and high-sugar foods, and prioritize nutrient-rich foods. The development of a personalized diet plan based on a particular patient’s nutritional needs and his/her medical history. You can contact us anytime for your personalized diet plan according to your lifestyle.
I hope that this article will help you in weight loss management.