Category Archives: Weight loss diet for Indians

How to lose weight during office hours in India

Once you start your career working in an office or any place, many of us want to know how to lose weight during office hours.

In office, you are at the desk for long hours and you never realize that you have added extra weight to your body and you will soon need trousers of larger waist size.

Wondering how to lose weight during office hours? That is not so difficult exactly. Looking at your own tummy right now may demotivate you, but seriously little changes in your lifestyle and eating habits may move mountains for you.

In India especially, working at a desk in the office for long hours is routine these days and many of us have bosses who aren’t health conscious and can easily spend more than 12 hours in the office and this can have a detrimental effect on your health as well.

So how to lose weight during office hours in India?  I am using India in context here as I am a working professional in India and I have seen some really crazy office work schedules like most of you.

I am going to discuss my diet plan for weight loss to which any Indian can relate better and other useful tips which practically anyone can follow, anywhere in the world.

Before I began my career, I had a good physique and loved to play cricket any time of the day. Unaware of the crazy work culture in offices, I stepped into the corporate world in the field of marketing and gave up all those things which helped to keep my body in shape.

Never I imagined that I would gain weight so quickly that I had to buy new trousers in next 3 to 4 months!

Sitting on the desk for long hours in the office can have serious detrimental effects on your body and your metabolic rate seems to have come to complete stop, it just won’t process anything fast and your body starts to store fat rather than burn it.

Of course, you are not doing any movement for long hours sitting on your desk, so why will your body burn calories? Your body at that time doesn’t need so much energy, so your excess calorie intake turns into fat getting deposited in your body and swells you up pretty much.

You might have come various sites telling you might have come across which you to practically work out in office, but you sure don’t want to be embarrassed by doing that. There is no need to go to such an extent

Here are some useful tips on how to lose weight during office hours while you are at the desk for long hours.

1. Cutting down on your food intake while in office

The lunch which we carry has lots of calories packed in it. Seriously you don’t need all of them at once.

I have a rule of having my lunch in 2 parts, one chapati with some vegetable cooked in less oil and low on spices, at an interval of 3 hours.

Avoid high calories foods as you may feel bloated and this will disturb your digestion.

2.  Balanced breakfast

Have a balanced diet, which includes a fruit, carbs and protein.

Avoid having parathas as they go way high on calories.

Tava roti or phulkas (2 in qty) are more than enough.

Have these with boiled dal and any vegetable which is not heavily cooked with a lot of spices and oil.

As you grow older in you need to have some changes in your diet as your metabolism is not that active as it was when you were in your 20’s. Post 30’s you should relook your food intake if you are gaining weight.

Post 30’s you should relook your food intake if you are gaining weight.

3. Enough protein throughout the day

The focus should be on more protein intake than carbohydrates. It’s best to have a fixed schedule for every week rather than having anything without thinking about the calorie intake.

Here is what I follow


Diet for weight loss in office

Lunch – 2 wheat roti(or chapatis, which would be common for all the weekdays) along with chick peas (chana) cooked in minimum oil and natural flavoring agents (masala).

Dinner – Any leafy vegetable with single chapati


how to lose weight during office hours with mung beans or moog diet

Lunch – Mung beans (moog), sprouted and then cooked with Indian flavoring agents in minimum oil

Dinner – Any leafy vegetable with single chapati


diet to lose weight in office in India

Lunch – Boiled Egg Masala. I really wait impatiently for this. Mind you, this can add calories if you cook in gravy and oil. Keep it simple like shown below

Dinner – An egg omelet with a single chapati


Lunch – Beans or French beans. This can taste really boring, but if you add some finely crushed groundnuts while cooking then it can taste really good.

Beans are low in carbs and high in fiber with proteins and hence is a great vegetable the can help you lose weight during office hours.

Dinner – Boiled toor dal (pigeon peas) cooked lightly in spices with a single chapati


How to lose weight during office hours with black eyed peas diet

Don’t let yourself lose with pizzas flying around in the office, especially if you don’t work out routinely.

Keep it simple on Fridays as well.

Lunch – Black eyed peas / Boiled egg masala

Dinner – Any leafy vegetable or dal with a single chapati.

If you just can’t do without rice, the switch to brown rice instead.

Brown rice has complex carbohydrates which take the time to breakdown and the energy release is slow and so your body can utilize it properly.

In white rice, the energy release if fast which your body cannot use so quickly and hence excess energy is converted into fat.

If you have brown rice, which should not be more than a medium portion at once, don’t have chapati along with it.

So decide and eat wisely.

4. Moving around in office

Don’t fall in love with your chair, at whatever position you may be in your company.

A meeting can run too long, where you are forced to sit for more than an hour and how time flies by in the discussions, you are never aware.

Sometimes it becomes unavoidable, but make it a point to take the bio break in 30 to 40 mins intervals, so that you get to move around a bit.

Especially women should follow this, as getting rid of the excess weight becomes difficult for women.

When you are at your desk, get up every 20 mins and move around a bit before you take the chair again.

Even if you are working beast mode, at least stand-up and sit down a couple of times every 20 mins.

5. Managing evening hunger pangs

If you are supposed to sit late in your office i.e beyond 5 or 6 pm, then you are naturally bound to get hunger pangs.

Many offices offer evening snacks their employees. Well, that is really a good gesture, but these snacks often come packed with lots of calories and are unhealthy to be had at that time of the day.

So again, how do you deal with this problem and lose weight during office hours?

If you are really serious, you need to go that extra mile to achieve your goals.

Don’t worry, you don’t have to do anything extraordinary. Just try if you can manage these for your evening hunger pangs.

Help of raising to lose weight in office

walnuts to lose weight while in office

have an apple during hunger pangs to lose weight in office

These are just amazing to kill your evening hunger pangs.

You just need a small portion till you hit dinner time.

These items are low in calories and will give you not make you feel hungry at all.

This also helps to keep your metabolism active and helps you burn calories.

Snacks served in the office bar may seem lucrative, but very often you end up eating more than required and hence you never lose weight as you fail to bring a calorie deficit in your body.

6. Treadmill Walk

Are you aware that there might be a stationary treadmill in your building? If you haven’t got it yet, I was talking about this.

How to lose weight during office hours by walking on car parking ramp

The best time to use this is post lunch. Just stroll around a bit in the parking lot so that you are warmed up and then walk normally up and down on the ramp.

You can increase your speed of walking slowly. Try doing 10 rounds going up and down the ramp. This should not take more than 10 mins.

This will work up your leg muscles and will help in toning your glutes and your legs.

If the weather is good, you can go on till you feel and bit tired.

In hot conditions, please don’t over exaggerate, as there is no air conditioning is such areas.

7. Morning workout

Now, this is something which needs to be done outside the office so that you won’t gain weight sitting inside the office for long hours.

At least spare half an hour for your body out of your busy schedule.

We often forget that our body comes first than anything else.

If you can go to the gym, swim, run, bicycle, skip ropes or do yoga. Ensure half an hour or more if you can for your body.

Start doing this and notice the difference within a few weeks of regularly doing this.

Your body will reward you with definite results.

There is no need to look stupid in office like you are working out in a gym, a lot of sites may tell you that, but it may look really weird and embarrassing as well.

Also, a lot of crazy diets and weird sounding food names and often difficult to actually make these food items in our Indian kitchens are shown on various sites on how to lose weight during office hours or at desk, but it can be frustrating to manage all that and your diet program can go for a toss.

Instead, just keep everything simple which can be easily manageable.

Plan only the food items which you know and have been having them since your childhood.

The only thing that you need to know when to have it and how much to have.

Eat in small portions, try standing up after having a single portion. When you stand erect, many times you will feel that you are sufficiently full and there is no need to eat more.

Chew on your food as much as you can or on an average at least 32 times rather than gulping half chewed food. This helps assimilate food better and gives your body time to calculate your food intake and release signals indicating that you are full and need not eat more.

So, here are some useful tips on how to lose weight during office hours.

Hope you get your diet right and actually lose weight during office hours.

If you have really nailed this stuff already, please share your story or anything useful tip in the comments section below.

Top 10 Protein Rich Veg Food for Indians

Protein rich veg food many times seems to be a  mystery for many Indians, as we are never sure if we are getting enough of it.

Even though many Indians have non-veg food, it’s not an everyday affair. So you really don’t know if you are having enough protein every day.

Vegetarians, on the other hand, are even more at the risk of not having sufficient protein in their diet.

So why all this fuss about protein as if you are not going to live without it.

If you are probably not aware, proteins are the building block of your body which are required to keep your body healthy and are involved in making each and every cell in your body. Basically, they give you life.

There are various amino acids which come together to form a basic unit of protein, which is then utilized for various metabolic processes in your body.

Some of the common functions of proteins are

  • Body maintenance – Proteins play an important role in the development and maintenance of body tissue.  Literally, every cell in our body needs protein for various regulatory functions, so even a tissue broken down anywhere in the body will have proteins coming down and starting up the repair work
  • Defense – The body uses proteins to create antibodies which help to defend your body from external agents that will cause harm to your body
  • Muscles – Proteins help you to add on more muscular mass

One can write numerous books on protein function which will easily fill up a section of a  library, but let’s move on on the actual matter in this article.

Many vegetarian Indians typically lack good protein intake and it later turns out into minor and major health issues.

Minor health issues like hair fall, weak nails, low muscle weight, general weakness in the body are commonly sociated with a low protein diet.

Major health issues include anemia, osteoarthritis, low immunity which can drastically bring down the quality of life of a person.

As per a survey, India has an astonishing protein deficiency rate of 80%. It is indicated that 9 out of 10 people in Indian had low protein rich food.

It’s clear from this survey that Indians be it vegetarian or non-vegetarian are clearly lacking daily requirement of protein intake.

In India, even if you are a non-vegetarian, you may not prefer having non-vegetarian food every day. Well, that’s the way most of us were brought up.

But we actually never cared about our daily protein intake and we wake up when our body starts showing certain symptoms related to protein deficiency.

Many pure vegetarians do not even know what are protein rich veg food and food that they have daily has protein in it or not.

It gets even worse for vegetarians who go the gym daily but fail to add enough muscle even after working out for a considerable period of time.

So here is a list a Top 10 Protein Rich Veg Food for Indians which many could include in their daily diet and have a healthy protein intake

  1. Chickpeas (Chana)  

Yes, our favorite sometimes special sabzi – Chana is an excellent source of protein. But sadly we only like to make most Chole Bhature out of it and pile on tons of calories with.

Just boil them, add a little salt and one cup of it is going to make you feel fuller for a  good 2 -3 hrs.

Try some new recipe with it – Go for Hummus! One of the best stuff you can make with chickpeas.

Chickpeas have an awesome protein content of 9 g per 100 g when boiled. Make sure you have it mainly for breakfast or lunch as it also packs carbs and fiber, which can keep you going throughout the day.

Easy to cook and store and you carry it in anywhere as an instant snack to kill you hunger pans. This is the reason why it top on my list for protein rich veg food.

2. Cottage cheese (Paneer) 

100g of Paneer can give you 11g of protein.

Paneer also makes you feel fuller quickly. But the key here is to not over eat it, which we generally tend to do when rich delicacies are prepared with it.

Mutter paneer can be a good choice as green peas also provide you with protein and fiber, but has to be restricted just to 1 cup.

No worries if you are blessed genetically to not put on weight, you may gorge on it.

3. Lentils

Lentils are the nature’s best gift to us. You are seriously not following a healthy diet if you are ignoring lentils. There is an exciting variety of lentils to choose from.

1 cup ( 198 g) of lentils give you 18g of protein. Isn’t that good that the most common items that we ignore or eat once in a while can be such a  rich source of protein.

Lentils like mung beans (moog), urad dal, masoor dal and toor dal should be a part of your everyday diet. It’s common in Indian households to cook dal every day. But you can easily get bored by having the same stuff, so better savor on different lentils every other day.

4. Soy ( Soybean) 

Now if you really want to beef up those muscles, you need to have one of the most protein-rich veg food, i.e Soy, commonly know as soya bean.

Just 100g of soya bean packs 36 g of protein.  Many Indians are normally not accustomed to having soya beans in their daily diet, I guess it doesn’t make for a tasty meal.

But here is a trick that you can use to make sure that you are getting soybean protein every day. If you are getting the wheat dough done at a nearby local ‘chakki’ then mix soya beans with wheat in 1:10 or 2:10 ratio.

If you don’t want that mess, just go for soya bean chunks. Just boil them and some salt after softening and they are ready to eat. This can be a great post workout snack.

5. Mung Beans (Moog) 

Try to remember when was the last time you had any sprouted beans. For many of you, several days or even weeks may have gone without having any sprouted beans.

Mung beans should be regular included in your weekly diet. It is one of the best and easily available protein rich veg food that one can have anytime.

100g of boiled Mung beans contains 7 g of protein. In the raw state, the protein content is about 24 g, but one cannot have it just like that.

Instead of sprouting just boil them after keeping soaked in water for about 5 to 6 hours. This can be your best evening snack when you are home from work and you are getting those nasty hunger pangs.

Boiled mung beans with some salt to taste, tastes really good. Don’t be fooled by the look of it, just enjoy the taste. I am sure many of you will love it and notice how quickly you get rid of the hunger pangs and start feeling fuller.

Apart from protein, mung beans also provide essential nutrients like Calcium,  Iron, Vitamin B-6, Magnesium and Dietary fiber.

6. Pigeon Peas (Toor dal) 

Yes the most common food for Indians, the Toor dal. Sometimes the answer is in the commonest or simplest of things and Toor dal fits right in this category.

100g of pigeon peas (Toor dal) contains 7g of protein when boiled. The raw form has 22g. Yes, we blow up most of it in boiling.

If you are on a weight loss diet, just have boiled dal with some salt to taste. Avoid making Dal fry every time, the protein content gets even lower.

7. Peanut Butter 

Have you ever tried this? We are very much accustomed to the traditional “bread butter toast” and we love it like anything, don’t we? But the only problem is that has also been giving you those love handles on your waist.

Some changes in your diet will go a long way in giving you a healthier body.  One of the best protein-rich veg food that I love having is the Peanut butter.

Peanut butter has 25 g of protein per 100gms.

You can have peanut butter for breakfast instead of regular butter, also it will give you enough calories to take the day head on. However, it’s best to avoid peanut butter in the evening.

8. Chia seeds (Sabja) 

Yes I know what you are thinking, this was even shocking to me. We all have been having this with those yummy Faloodas since we were kids and we hardly know about this.

Chia seeds or sabja seeds are seeds of sweet basil and is one of the simplest protein rich veg food that is available.

Chia seeds have 17g of protein per 100 gms.

They also help in reducing weight as they give a fuller feeling on eating and helps to keep hunger at bay.

Make good use of them in the summer.

9.  Almonds (Badam) 

Almonds are the easiest source of proteins that one can have.

Just 100 gms of almonds have 21g of protein.

Now 100 gms of almonds can be too much to have in a single day and can burn a hole in your pocket too. But when you have other protein rich veg food that you can have in your meals, you can save almonds when you want to have light snacks.

Keep a handful of them in your bag so that you can keep on popping them in your mouth whenever you feel hungry when you are outside and can also keep you away from having junk food.

It’s best to have overnight soaked almonds in water as they are easier for digestion and are high in fiber and give you a fuller feeling with just a few almonds.

10. Spinach (Palak)

Seriously, how many times do you have just boiled spinach?

Cooking spinach in the lightest form helps to preserve its nutrients. Spinach with cottage cheese gravy (palak paneer) may seem to be the best option, but that’s going to give you tons of calories as it takes a lot of oil for cooking and you probably just won’t stop with just one serving.

100 gms of spinach will give to 3 gms of protein.

Best leafy protein rich veg food to have for dinner. It will be light on your stomach and will definitely not add calories, provided you cook it lightly.

The Top 10 Protein Rich Veg food items listed here can be beneficial to improve overall health and having an excess of these items in one go can also add calories resulting in weight gain.

Be it any food, having in moderation is the key.

With regular exercise to your body and regular intake of these protein rich veg food, Indians, in general, can achieve an overall good health and fitness.

We would really love to hear from you, if any other protein rich veg food has done wonders for you, feel free to share in the comments section below.