12 Indian Breakfasts You MUST Try To Lose Weight After Pregnancy!
11 mins read
Health & Fitness for New Born, Baby
Let's be honest – we Indians love to eat! A lot of our social gatherings and functions are based around food – we do not ever celebrate any festival without also cooking a feast to go with it. However, obesity is fast becoming one of the major health concerns for modern India. Under such circumstances, it is imperative that you take care of your health, especially after just delivering a baby. Pregnancy often marks a period of immense change for the body, during which we put on several extra kilos. While this is healthy and essential when expecting, losing the extra weight after delivery becomes a major concern for many of us.
Food has always been a major part of Indian culture, and different parts of the country have a variety of tastes, textures, and ingredients to offer. When we talk about the day’s meals, breakfast is often said to be the most important meal of the day. And no, this is not a cliché! What you choose to have for breakfast does have long-lasting effects on your entire day, your lifestyle, and your weight loss plans.
Presenting 12 Indian breakfast ideas for you to lose weight after delivering your baby, but without compromising on health and taste!
Traditional Indian Breakfast to Include in Your Postpartum Weight Loss Plan
Why Are They Good? - Because they are rich in proteins, Vitamin B-complex, and Vitamin C. Sprouts have always been a part of the traditional Indian diet. They do the body a world of good. However, the most important fact to know here is – the body burns more calories in the process of eating and digesting sprouts than it derives from a serving of sprouts. Sprouts thus create a calorie deficit in the body. That's why sprouts make you lose weight.
Recipe: You can consume sprouts in the form of a salad, or you can grind them, add salt and spices, and make sprouts pancakes.
WATCH: Healthy Sprouts Bhel
Method: Soak the sprouts overnight and add the rest of the ingredients such as cucumber, onion, tomato, carrot and beetroot to it.
Add salt, chilli powder, jeera powder, lemon and coriander to taste
Why Is It Good? - Because it is one of the few vegetarian sources of a good amount of proteins and calcium Cottage cheese is one of the foods that have high satiety level; it means it keeps you full for longer period. This means you will be able to control your snacking urges quite efficiently. Not only that, but paneer will also keep you strong through the lactation phase, which is a big concern for all new moms!
Recipe: Paneer can be had in grilled form, like a sandwich. Try this grilled paneer sandwich recipe that is ready in less than 15 minutes. This is one of the best and tastiest Indian breakfasts for weight loss.
Why Is It Good? - It packs iron and vitamins and helps maintain healthy levels of insulin in the blood, in turn affecting weight loss positively. There is a good reason why ragi is sometimes called the wonder-grain. The most significant benefit of ragi comes from the fact that it is too small to be polished. Ragi hence retains the outer covering or 'chhilka' which contains a lot of good dietary fibre. It is also loaded with calcium and has just the right amount of carbohydrates.
Recipe: Ragi uttapam can make for a light yet fulfilling and nutritious breakfast.
Why Is It Good? - Because it is one of the top low-calorie foods that are also rich in fibre. Much like sprouts, spinach is another food that is very low in calories. There are only about 7 to 8 calories in 1 cup of spinach! It is hence an ideal food to include in your post-pregnancy weight loss diet. Finally, the nutrient value of spinach is very high – spinach is one of the best sources of iron; it also contains other essential minerals like magnesium and calcium (which are beneficial for a nursing mother) and is also rich in antioxidants.
Recipe: Palak paratha is a traditionally renowned Indian breakfast for weight loss. It can be a healthy and yummy way to include spinach in your diet. You can even add a stuffing, like mashed paneer, to make a healthier palak paneer paratha recipe. Alternatively, you can merely have a soup of boiled spinach, sautéed with garlic and salt-pepper
Why Is It Good? - Because beetroot is loaded with antioxidants, which help speed weight loss too. Beetroot makes for a great low-calorie snack. It has a nice crunch which satiates your snacking pangs, and also keep you well hydrated because of its high water content. Beetroot also has an excellent number of carotenes, folic acid, and Vitamin B-complex (B1, B2, B3 and B6) – all of which do a host of good for your body, especially in keeping strength during lactation.
Recipe: Beetroot can be consumed raw in sliced form, or as a salad. If you have a sweet-tooth, you can try our banana-beetroot-oat cake (which packs three super foods that help in losing weight after pregnancy). If not, how about making beetroot roti?
Why Are They Good? - Because bananas are high in calcium, fibre, and make for a good pre-workout snack. Many mommies would want to get back to their exercise routines after having been inactive for more than several months. If you're going to hit the floor, make bananas your best friend. This fruit can make a great pre-workout as well as a post-workout meal. Bananas are rich in calcium, which will not only benefit you but also your child through your breast milk.
Recipe: While bananas can be had as a meal in themselves, you can increase their nutrient content by making a banana milkshake.
New-Age Indian Breakfasts to Lose Weight
Indian breakfast and the Indian diet has undergone a lot of changes. Indians now have better exposure to the world than ever before, and one of the offshoots of globalisation has been the diversification of our diet and our palette. The following breakfast items are not traditionally Indian; however, they are now a standard part of the Indian kitchen. What's more, they are great to include in an Indian diet plan to lose weight after pregnancy.
Why Are They Good? - Because they make for a quick-fix breakfast that is still nutritious and energy-packed. Did you know that one egg contains about 6g of protein? This makes eggs an ideal high-protein breakfast that is bound to keep you full for longer periods. What's more – several studies indicate that having eggs for breakfast makes you feel so satiated that you will have fewer urges to binge or snack through the day. The period right after giving birth to a baby is emotionally and physically very taxing for the mother. Eggs will help you keep strength during this period, while also helping you with your post-pregnancy weight loss.
Recipe: there is no limit to how you can have eggs – boiled eggs, scrambled eggs, poached eggs, sunny-side-up, etc. However, if you want to try something different, we recommend Italian eggs.
Why Is It Good? - Because muesli will keep you feeling full for a long time. Muesli is a favourite breakfast item because it provides for instant energy – perfect to have as a first meal, especially if your days are going to be activity-intensive. Muesli typically contains up to 5 different grains – oats, barley, corn flakes, wheat flakes, rye flakes, and other ingredients like nuts, dry fruits, honey, etc.
Recipe: Muesli is the ideal breakfast for the busy mom – it requires no cooking time. All you have to do is dunk it in a bowl, add milk, and voila! Your healthy nutritious breakfast is ready! You can make a bowl of muesli additionally healthy by adding fresh fruits to it.
Why Are They Good? - Because their high fibre content will keep your system clean and healthy. One important and oft-neglected aspect of weight loss is having a healthy digestive system that is clean and can absorb all nutrients from the food you consume, in its fullest. To this effect, oats make a very healthy breakfast item. Not only will they keep your system clean, but they will also help you shed those post-pregnancy pounds real fast! Recipe: Oats are another versatile breakfast item that can go into a lot of recipes – cakes, muffins, even oats upma. However, apart from breakfast, you can even try making oats-ginger cookies as a healthy mid-meal snack.
Why Are They Good? - Because it is leaner than cottage cheese and cooks quickly. Tofu is made from soya milk, which in itself has a lot of benefits. However, tofu is recommended over soya milk, especially when it comes to weight loss. It tastes exactly like paneer but is a healthier, low-fat alternative. Tofu can replace paneer in any paneer recipe, to bring down the calorie content of the recipe significantly. You add also roast tofu or add a twist to the traditional Indian breakfasts for weight loss.
Recipe: Tofu sandwich can be an easy, quick-fix breakfast that is nutritious, filling and healthy.
Why Are They Good? - Because they make up for deficiencies of all kinds. Crepes and pancakes are something that has been a part of the Indian breakfast for a long time. However, you can give them a twist to make them more nutritious by adding more than just one ingredient. The critical thing to remember that – while making the flour, the proportion of cereals to pulses has to be 2 is to 1; i.e. 2 cups bowls of cereal and 1 cup pulses. You can include bajra, jowar, whole moong, ragi, rice and wheat in the flour. Recipe: Multigrain flour can be used to make parathas, rotis, pancakes, crepes, and a host of different breakfast recipes.
Why Is It Good? - Because it requires no preparation time! Yoghurt packs all the goodness of milk, minus the calories. Low-fat milk can be used to make curd at home, or you can buy low-fat yoghurt from the store. It is better to make your curd. However, as store-bought yoghurt is low on the good bacteria – or probiotics – which are the primary ingredient that make yoghurt healthy.
Recipe: Yoghurt can be had as it is. However, it also makes for a very versatile base ingredient for smoothies. If you want to try something unique, we recommend our yoghurt trifle pudding recipe.
Soups: An Underrated Breakfast Item
Perhaps one of the most underrated foods that will help speed up your post-pregnancy weight loss is soups. There are several 'magic soups' you can try that will improve your metabolism and help you lose weight fast. Here are some more reasons to include soups in your post-pregnancy weight loss diet:
Soups are not time-consuming to cook
Soups are versatile in nature can be made very healthy with the right additives and ingredients
They can be carried easily in a shaker and can be consumed on-the-go
They can be incredibly filling and allow for a no-mess breakfast
Being fluid, they also keep you well hydrated through the day
Soups can be consumed without heating too. In fact, some soups – like gazpacho – are meant to be had cold!
Why You Should ‘Breakfast Like a King’ to Lose Weight
We all grew up hearing elders, and teachers say that one must ‘breakfast like a king’, and for the more substantial part of our childhood, we followed this (or at least our mothers saw to it that we did!). However, come adulthood, women get conscious of their bodies, and start cutting down on the food they eat. But a recent study that was published last year has proved that you must indeed breakfast like a king if you want to lose weight!
According to the study published in Journal of Behavioral Medicine, increasing the amount of food consumed during breakfast, while keeping the frequency of eating through the rest of the day same led to better weight-loss in people than that observed in people eating less during breakfast.
Not only that, but it was also observed that reducing the frequency of eating throughout the day led to additional weight-loss if combined with a plentiful breakfast. Isn’t that great news? Especially for breastfeeding moms, as producing breast milk is a calorie intensive process that drains a lot of energy from the body. Mothers can now have a sumptuous breakfast, guilt-free!
So these were our recommendations for Indian breakfasts that keep you fit! Did we miss any? Let us know in the comments below!