你练习了哪些印度饮食习惯来减肥?
What Indian food habits did you practice to lose weight?
译文简介
网友：我年纪越来越大了，所以我妻子带我去找了一位收费昂贵的营养师，他为我写了一份食谱。这种饮食基本上禁止所有非素食食品和所有甜食。我早上的早餐有3个蒸米浆糕，然后在上午11点左右吃了一些箭根饼干，再吃一些米饭、蚕豆汤，晚餐是一些带木豆的烤肉……
正文翻译
What Indian food habits did you practice to lose weight?
你练习了哪些印度饮食习惯来减肥?
评论翻译
很赞 ( 4 )
收藏
I was growing older - so my wife took me to this expensive dietitian who wrote a diet for me.
This diet essentially banned all Non Veg Foods and All Sweets.
My morning breakfast had 3 Idlies, then some arrow root biscuits at around 11 AM, then some rice, cluster bean soup and dinner was a few rotis with dal.
And then - no white rice!!! only expensive and lousy tasting brown rice or rice relished by a lot of keralites but which i did not find relishing myself.
And then - only egg whites. No omelette, No Boiled Eggs, No Half Boils
And recommending Millet as substitute in Dosas.
IT LASTED EXACTLY 9 DAYS
On the 10th Day morning - after getting another tasteless breakfast - i lost it completely and went on a eating streak - eating Biryani, Pastries, Pooris etc for Lunch and Dinner and it took me 2–3 days to stop.
我年纪越来越大了，所以我妻子带我去找了一位收费昂贵的营养师，他为我写了一份食谱。
这种饮食基本上禁止所有非素食食品和所有甜食。
我早上的早餐有3个蒸米浆糕，然后在上午11点左右吃了一些箭根饼干，再吃一些米饭、蚕豆汤，晚餐是一些带木豆的烤肉。
然后不吃白米饭！糙米价格昂贵，味道还糟糕，很多喀拉拉邦人喜欢米饭，但我自己并不喜欢。
然后只吃蛋白，不吃煎蛋卷，不吃煮鸡蛋，不吃半生不熟的鸡蛋。
并推荐小米作为多萨的替代品。
整整持续了9天
第十天早上，在又吃了一顿无味的早餐后，我完全不遵循食谱了，开始连续进食——午餐和晚餐吃印度香饭、糕点、普里小麦饼等，我花了2-3天才停止此饮食习惯。
Then i decided to go to a Gym. It never even started. The Gym literally began quoting packages like Byjus does - Rs. (X) for this course, special course etc.
That was the end of the Gym
Then come fancy calculations of no of calories, glycemic index was calculated by some woman on youtube (My wife follows her like how many people follow Modiji) and everything was about what is the Glycemic Index or Load.
A Weighing machine in the kitchen - and Potato Curry would be measured.
营养师的食谱计划结束了
然后我决定去健身房。它甚至从未开始。健身房开始像Byjus（教育公司）一样给这门课程和特别课程等等报价。
健身房计划就这样结束了
然后是对卡路里的计算，油管上有个女子计算了血糖指数(我妻子关注她，就像有多少人关注莫迪一样)，一切都是关于什么是血糖指数或负荷。
厨房里的称重机和土豆咖喱会被测量；
His advise was to avoid - Alcohol, Chocolate, Coffee completely
However his other advise was simply - If you normally eat 4 Bajjis, cut it to 2. If you normally eat 4 Bondas - cut it to 2. Retain your same diet but reduce the quantity. If you add 2 Tbsp of Oil - add only 1 Tbsp. If you eat 3 Helpings of Potato Poriyal, reduce it to 1 1/2 helpings.
He said - You should never feel full after a meal. Other than that - as long as you avoid the big 3- Alcohol, Chocolate, Coffee - you should be fine. Drink more water if you feel hungry.
I have been following this principle for sometime now and it has worked well for me.
终于，我遇到了合适的医生。他的名字叫Surender，在金奈执业。
他的建议是避免饮酒、巧克力、咖啡
然而，他的另一个建议很简单——如果你通常吃4个Bajjis，就把它切成2个。如果你通常吃4个邦达(Bondas)，把它切成2个。保持相同的饮食，但减少数量。如果你加了2汤匙油，只加1汤匙。如果你吃了3份土豆粥，把它减少到1/2份。
他说——你永远不应该在饭后感到饱腹。除此之外，只要你避免三大类——酒精、巧克力、咖啡——这样你就应该没事了。如果你觉得饿，就多喝水。
我已经遵循这个原则一段时间了，它对我很有效。
I tried eating chapathi and sautéed vegetables everyday and it definitely worked. I would eat non veg occasionally. Initially I was feeling a bit low on energy, but I adapted.
I was feeling pretty good on this diet.
But it didn't last for 2 reasons:
I started this diet for a reason and after that I didn't find the motivation to continue.
I changed jobs and my shift was longer and harder. I couldn't cut vegetables and make the chapathi dough everyday. So I started shifting to dosa because the readymade batter of dosa tastes better than that of chapathi.
I wish I could start it again. It was great.
我试着每天吃印度卷饼和炒蔬菜，这绝对有效。我偶尔会吃一些非蔬菜。起初我感觉有点精力不足，但我适应了下来。
这种饮食让我感觉很好。
但我没有持续下去，这有两个原因：
我开始这种饮食是有原因的，之后我就没有动力继续下去了。
我换了工作，我的轮班时间更长、也更辛苦。我不能每天切菜和做卷饼面团。所以我开始转向多莎饼，因为多莎饼的现成面糊比印度卷饼的味道更好。
我希望我能重新开始，太棒了。
We Indians are blessed with the variety and range of food choices that we have around us. We have the best options of cereals, pulses, legumes, vegetables, green leafy vegetables, fruits, and if we plan it properly we can add even colours to our plate and life.
Now, coming to food habits for weight loss, first and foremost is your dinner time and sleeping time gap, secondly what you eat for dinner, thirdly exercise - most important is to give some movement to your body muscles, at least for 45 minutes.
Tips for weight loss:
-Avoid more of carbs in the evening specially wheat preparations.
- Water Intake should be 2.5 litres in a day.
-Salad should be included in the diet, it will fulfil the requirement of fibre.
- Eat every 3 hours and try not to stuff your stomach too much.
-Include whole fruit in one of the meals.
- Dry fruits - Almonds, Walnuts, Raisins and Dates should be taken daily.
-Desi Ghee - Good for health, include in little quantity somewhere in the diet.
我们印度人有幸，能选择各种各样的食物。我们有最好的选择，包括谷物、豆类、豆类、蔬菜、绿叶蔬菜、水果，如果我们计划得当，我们可以为我们的盘子和生活增添更多的色彩。
现在，谈到减肥的饮食习惯，首先是你的晚餐时间和睡眠时间差距，其次是你晚餐吃什么，第三是锻炼——最重要的是让你的身体肌肉运动，至少45分钟。
减肥小技巧：
晚上避免摄入更多碳水化合物，特别是小麦制品。
-每天的饮水量应为2.5升。
饮食中应该包括沙拉，它可以满足纤维的需求
每3小时吃一次，尽量不要吃得太饱。
每顿饭都要吃完整的水果。
应该每天食用干果：杏仁、核桃、葡萄干和大枣。
在饮食中加入少量德西酥油：有益健康。
You can easily lose water weight by following simple lifestyle changes:
Fill half of your plate with vegetables. Having fiber in your diet will make you feel full and you won't do overeating.
Have lots of water. I mean lot.
Use ghee instead of refined oil. Many have a misconception like ghee has lot of fat. Yes they do have fat, but they are healthy sources of fat. Good fat cuts bad fat. So it's good to have ghee in your diet.
Have your your final meal of the day before sunset. It's difficult but at least we can try.
Except for the point number 4 I've been following the above points and regular workout routine, I've successfully lost 14kgs in 4 months.
Thanks for the read
你可以在生活方式上做出以下简单的改变来轻松减肥:
在你的盘子里放一半蔬菜。在你的饮食中摄入纤维会让你感到饱腹，而且你不会吃得过饱。
我是认真的：多喝水。
用酥油代替精炼油。许多人有一种误解，认为酥油有很多脂肪。是的，它们确实有脂肪，但它们是健康的脂肪来源。好的脂肪可以减少坏的脂肪。所以在你的饮食中加入酥油是挺不错的。
日落前吃一天的最后一顿饭，这很难，但至少我们可以尝试。
除了第4点，我一直在遵循以上几点和常规锻炼，我在4个月内成功减掉了14公斤。
感谢阅读
Am assuming by Indian food habits you mean the ones recommended by ayurveda and not modern science.
So, few of them are :
Avoid eating late at night .
This is not a modern science thing, according to ayurveda as well, once the sun sets, the digestive hormones in our body becomes almost inactive which leads to incomplete digestion , and thus a reason for increasing weight.
Replace refined sugar with jaggery or organic honey
Eat slow cooked food made at home, and avoid junks from the street.
Have ginger squash(home made) once in 2days atleast as it helps increase the digestive power of your system and reduces inflammation.
Do not skip meals, as few modern science research might suggest.Have food whenever hungry, but in small portions.
These are the few things I try to follow..
Hope this helps :)
我猜你说的印度饮食习惯是指阿育吠陀推荐的，而不是现代科学推荐的。
所以，其中一些是:
避免在深夜进食。
这不是现代科学的事情，根据阿育吠陀的说法，一旦太阳落山，我们体内的消化激素就会变得几乎不活跃，导致消化不完全，从而导致体重增加。
用印度粗糖或有机蜂蜜代替精制糖
吃自己做的慢煮食物，不要吃街上的垃圾食品。
至少每两天吃一次自制的姜汁南瓜，因为它有助于增强你身体系统的消化能力，减少炎症。
不要像一些现代科学研究建议的那样不吃饭。饿了就吃，但要少吃。
以上是我尝试遵循的几件事。
希望这能有所帮助
I have seen a lot of people criticizing Indian food habits and Indian diet. First of all, our diet me lack the protein that we require, but it has all the other nutrients which are missing in many western diets. Two of the main habits that I have inculcated in my routine that have helped me lose weight are the presence of salad in my diet. Adding Cucumber tomato onion or any other vegetable as a salad is very common in Indian households, but it is very beneficial for weight loss also. The second amazing Indian food habit is the consumption of a heavy breakfast. As I consume a heavy breakfast in the morning, I feel energized all throughout the day, and I feel as if my metabolism has been fastened. It has also helped me lose a lot of weight.
我看到很多人批评印度人的饮食习惯。首先，我们的饮食缺乏所需的蛋白质，但它含有许多西方饮食中缺失的所有其他营养素。我在日常生活中灌输的两个帮助我减肥的主要习惯是在饮食中加入沙拉。在印度家庭中，添加黄瓜、番茄、洋葱或任何其他蔬菜作为沙拉是很常见的，但它对减肥也非常有益。印度人第二个惊人的饮食习惯是吃丰盛的早餐。当我早上吃了一顿丰盛的早餐时，我一整天都感到精力充沛，我觉得我的新陈代谢好像已经加快了。它还帮助我减掉了很多体重。
In my opinion.. You have only one life.. Eat ur fav food and enjoy your life… But one condition.. Eat your fav food in morning time..
Follow these steps:
Take warm water in empty stomach and also do plank
Do skipping (play a music during skipping)
Avoid eating junk food
Do this daily..
with in One month you can see the results
在我看来，你只有一次生命，吃你最喜欢的食物，享受你的生活…但有一个条件，早上吃你最喜欢的食物。
请执行以下步骤：
空腹时喝温水，同时做平板支撑运动
跳绳（跳绳时播放音乐）
避免吃垃圾食品
每天都这样做。
在一个月内你就可以看到结果
Enjoying Simple foods like sambar, dosa idly rice chapati dal upma sabji with pure ghee, Like how Indian mothers used to make and feed us only those foods which are not only healthy but yummy too. Those food never make anyone fat. And ofcourse, only eating and no exercise means u will be bloated.
Donot go for burgers, pizzas, icecreams, crushers, barbecues, processed foods, tin foods, newly found oils such as sunflower oil, olive oil, processed cheese and processed butter, etc.
We used to have groundnut oil, coconut oil . But we switched to the new oils and easily available instant foods and sweets. And that's where our appetite went wrong and craved for all nonsense foods which not only makes fat but unhealthy too and regularly fell sick.
When we go back to our ancestors way of eating and cooking foods plus some regular exercise like walking and doing yoga makes u fit and fine. U can see the difference yourselves.
Best way is planting your own garden with some vegetables fruits and herbs plants for everyday cooking and boosting good health. Because, most of the farmers use pesticides which not only avoids the pests but also affects our body.
喜欢简单的食物，比如南印酸豆汤，炒饭、薄饼、木豆、 upma、蔬菜配纯酥油，就像印度母亲过去是如何只做那些不仅健康而且美味的食物给我们吃的一样。那些食物从来不会让人发胖。当然，只吃不运动意味着你会变得臃肿。
不要吃汉堡、披萨、冰淇淋、压榨食物、烧烤、加工食品、罐头食品、新发现的油，如葵花油、橄榄油、加工奶酪和加工黄油等。
我们过去有花生油、椰子油。但我们改用新的油和容易获得的即食食品和糖果，这就是我们的食欲出现问题的地方，我们渴望所有无意义的食物，这些食物不仅会使人发胖，而且还不健康，让人经常生病。
当我们回到祖先的饮食和烹饪方式，加上一些规律的运动，如散步和做瑜伽，使我们健康。你们自己也能看到区别。
最好的方法是在自己的花园里种植一些蔬菜、水果和草本植物，用于日常烹饪和促进健康。因为，大多数农民使用杀虫剂，自己种不仅可以避免害虫，还可以影响我们的身体。
It is a well-known fact that your health and overall life depend very much on what you eat. It is important to eat healthy to improve fitness and the quality of life. However, other factors like sleep cycle, exercise or physical activities, and environment also play a crucial role in defining the status of your health. But the diet is the king of all.
As far as weight loss is concerned, you need to keep two things in mind – calorie deficit and protein intake. The human body requires a fixed number of calories depending on body weight and age to perform several actions throughout the day. When you consume more than that, you start putting on weight. So, the first thing you need to start is taking lesser calories gradually. Alongside, you need to take a significant amount of protein as it stimulates muscle mass and gives strength to your body.
You can take milk, curd, cheese, yoghurt, eggs, fish, chicken breast, meat, broccoli, spinach, dry fruits, and beans avail protein and other vital minerals. At the same time, you need to avoid processed foods, sugary drinks, and excessive fat-containing foods. Plus, your weight loss journey is incomplete without a significant amount of exercise and physical activity. So, keep that aspect also in your mind.
众所周知，你的健康和整体生活在很大程度上取决于你吃什么。健康饮食对提高体质和生活质量很重要。然而，睡眠周期、锻炼或体育活动以及环境等其他因素也在决定你的健康状况方面发挥着至关重要的作用，但饮食才是最重要的。
就减肥而言，你需要记住两件事——热量不足和蛋白质摄入。根据体重和年龄，人体需要固定数量的卡路里来完成一天中的多个工作。当你摄入量超过这个量时，你的体重就会开始增加。所以，你需要做的第一件事就是逐渐减少卡路里的摄入。此外，你还需要摄入大量的蛋白质，因为它会刺激肌肉，给你的身体带来力量。
你可以吃牛奶、豆腐、奶酪、酸奶、鸡蛋、鱼、鸡胸肉、肉、西兰花、菠菜、干果和豆类，这些都能提供蛋白质和其他重要矿物质。同时，你需要避免加工食品、含糖饮料和过多的含脂肪食品。此外，如果没有大量的锻炼和体育活动，你的减肥之旅是不完整的。所以，也要记住这一点。
Quick to loose, early to gain: In order to not fall in the trap of dieting and binge-eating, it is important to remember that slow, consistent efforts reap long-term results. CrAsh Dieting or drastically cutting down calories initially will cause that number on the weighing scale to plummet down, but then excess calorie deficit kicks in the defense mechanism of the body to load up those energy reserves and conserve fat.
Remember, weight is only one of the criteria for fitness: While healthy weight and Body_mass_index are desirable in the normal range, remember that athletes and most body- builders would be in the ‘over-weight’ category if measured by the conventional scales.
Overall fitness has little to do with weight: Aim to get fit, and those pounds will melt. After all, what good would cutting down food do, if you are miserable and hungry all the time? Set out for your goal with a positive mind and determination, half of your work is already done.
Shift your focus from weight-loss to getting fit: That will instantly boost your mood, up your energy and put you in a better frx of mind as it sounds like something you can achieve.
So, coming to the question of: What to eat?
快速放松，尽早收获：为了不落入节食和暴饮的陷阱，重要的是要记住，缓慢、持续的努力会带来长期的结果。一开始，快速节食或大幅减少卡路里摄入会导致体重秤上的数字急剧下降，但随后，过多的卡路里赤字会启动身体的防御机制，以增加这些能量储备并保存脂肪。
请记住，体重只是健康的标准之一:虽然健康的体重和身体质量指数在正常范围内是可取的，但请记住，如果用传统的秤来测量，运动员和大多数健身者都属于“超重”的范畴。
整体健康状况与体重关系不大：以健身为目标，体重就会消失。毕竟，如果你总是痛苦和饥饿，减少食物有什么好处呢?以积极的心态和决心为你的目标出发，你的工作已经完成了一半。
把你的注意力从减肥转移到健身上来：这会立刻改善你的情绪，增加你的能量，让你有一个更好的心态，因为这听起来像是你可以做到的事情。
那么，问题来了:吃什么?
原创翻译：龙腾网 https://www.ltaaa.cn 转载请注明出处
Say no to artificial sugar, sweets, desserts, ice creams, packed food, fried food, all junk food including samosas, all sugary drinks, artificial juices and sodas. Even deep frozen foods are a no no since they have preservatives. Remember, in addition to piling up waste calories, your internal organs and arteries also get damaged.
The combo of sufficient carbohydrates and proteins with lots of greens and salads is ideal for meals as the carbs will provide enough energy and the fiber will keep you fuller for longer.
Do not skip meals. It’s outright dangerous and unhealthy.
坚持吃完整的、未加工的、生的食物，包括新鲜的时令水果、蔬菜和沙拉。饭前吃沙拉确实有助于限制你的食物摄入量，并为你提供所有必需的维生素和矿物质。
拒绝人造糖、糖果、甜点、冰淇淋、包装食品、油炸食品、所有垃圾食品，包括咖喱角、所有含糖饮料、人造果汁和苏打水。即使是深度冷冻食品也不可以，因为它们含有防腐剂。记住，除了堆积浪费的卡路里，你的内脏和动脉也会受损。
足够的碳水化合物和蛋白质搭配大量的蔬菜和沙拉是理想的膳食，因为碳水化合物可以提供足够的能量，而纤维可以让你更长时间保持饱腹感。
不要不吃饭，这完全是危险和不健康的。
坚持写食物日记。虔诚地记录下你什么时候吃了什么，喝了什么，当你开始吃东西的时候你有多饿，当时你感觉如何。通常，我们在这里或那里吃了很多东西，却没有意识到它是如何增加不需要的食物和卡路里的。还要列出你吃的是有趣的还是帮助将食物转换为燃料的食物。有趣的食物是那些对身体没有任何有用的目的，除了空卡路里。帮助将食物转换为燃料的食物和有趣食物的比例应该是9:1。