India ranks 3rd after USA and China in recent analyses where majority people are suffering through obesity where children are also sharing major part. All this is happening due to major lifestyle changes and weight loss is most searched health topics in India today. But unfortunately much of this advice is based on myths and not even backed by science.
As a Clinical Nutritionist practicing since last 10 years I have seen people are not able to achieve weight loss due to lot of myths followed by them. Let me debunk top myths and present you the facts and how the weight loss goal is achievable as well.
Myth 1: To Lose Weight, you need to completely stop Carbohydrates
Carbohydrates sources are roti, rice, millets, rice flakes. These are staple food for Indians. They are essential for energy, brain function, and hormonal balance. Completely eliminating it often leads to weakness, irritability, cravings, and eventually binge eating. Below are few things which actually help while having them,
Portions
Balanced meal
Choose complex carbohydrates instead of simple carbohydrates
Myth 2: Skipping Meals Is the Fastest Way to Lose Weight
Many people believe skipping breakfast, lunch and then having just dinner as only meal will help in losing weight. But the fact is portions of that meal will increase like anything also metabolism goes on toss and fat loss happens at much slower pace. When meals are skipped blood sugar drops, hunger hormones rise, energy levels crash, overeating happens later in the day.
As a Clinical Nutritionist I always recommend to have regular three meals. Even the best diet plans to lose weight focus on consistency, not starvation. An ideal meal plan to lose weight is inclusive of nourishing breakfast, balanced lunch and light easy digestible meals at dinner having it early as well. Evening snack can also be taken which is healthy and homemade.
Myth 3: Weight Loss Food Has to Be Boring and Tasteless
Still many people believe having steamed veggies and soups are only way to lose weight.
Fact is meals can be prepared with controlled oil, sugar, salt and add all necessary flavour enhancing ingredients like haldi, jeera, dhania, ginger, garlic, and cinnamon improve digestion and metabolism. Removing flavour is not a way but preparing it smartly is the solution.
Healthy Indian cooking includes
• Controlled tempering
• Steaming, grilling, sautéing
• Choose homemade meals over packaged foods
Most sustainable and best diet plans to lose weight are Indian, home style diets, not imported food trends.
Myth 4: One Diet Plan Works for Everyone
People randomly start following random diet plan which is either followed by a peer or a friend or influencer.
Fact,
There is no universal diet plan weight loss depends on,
Age
Gender
Medical conditions if any like PCOD, PCOS, Diabetes, Thyroid etc.
Stress
Sleep cycle
Physical activity
Lifestyle
Work schedule
Above are all contributing factors in weight loss journey and that should be fixed to get good results. This is why people search for the best dietitian for weight loss in India, not for a generic plan, but for personalised guidance and customised diet plans which synchronises into their routine. A working woman, a postpartum mother, someone with PCOS, or a person with thyroid issues all need different approaches. Customisation is the key to long term success.
Myth 5: You Need Extreme Exercise to Lose Weight
Many people believe intense exercise can only help in achieving weight loss by doing intense gym workouts without that weight loss is impossible.
Fact,
Exercise works as cofactor on weight loss journey but not only priority factor to lose weight as correct diet and proper sleep cycle plays major role on losing weight in healthy way. Correct way which actually helps are daily movement and walking, strength training five times a week, 7 to 8 hours of proper sleep cycle and diet plan if everything synchronise accordingly then only results will reflect. Exercise enhances results, it does not replace nutrition.
Myth 6: Fat Free and Sugar Free Foods Are Best for Weight Loss
Packaged diet foods look tempting.
Fact,
Many food labels have misleading information and have hidden sugars and fats in it. They use different types of sugar and fats and layman people are not aware of it so always learn to read nutrition label and its ingredients. As they often increase cravings, affects gut health, contain artificial sweeteners and they increase sometimes appetite.
A balanced Indian diet is combination of dal, sabji, curd, salads, roti, rice, fruits and nuts this tends to be more effective than fancy products.
Myth 7: Weight Loss Is Only About Willpower
People start blaming themselves when results do not show up.
Fact,
Weight loss is mix of fixing your hormones, gut, sleep cycle, physical activity on daily basis and portions with consistency is the key. High level of stress, poor sleep, skipping meals can slow down results as well. This is why we at Health Habitat focuses on fixing lifestyle with correct diet plan and not just cutting down on calories. The best dietitian for weight loss in India looks at the full picture, not just the weighing scale.
Myth 8: Certain Drinks Can Melt Fat
People start drinking lemon water, apple cider vinegar water and expect quick weight loss.
Fact,
No drink burns fat on its own. No shortcut replaces a simple meal plan to lose weight followed daily. These drinks support hydration, improve metabolism, immunity and digestion but fat and weight loss only happens with correct balanced meal and active movements.
What actually works for Weight Loss according to Indian Dietitians,
Balanced Indian diet focus on balance, portions and home cooked food. Also do not eliminate food groups.
Protein and fibre in every meal is must along with complex carbohydrates.
Never skip meals this helps in preventing binge eating and helps in stabilising metabolism and hormones as well. Plan your meals wisely.
Eat local and seasonal foods, foods which are available in your surroundings and are seasonal that should be consumed rather than following western diet and foods.
Keep it simple, a simple meal plan to lose weight that fits your routine works better than complicated charts.
Hydration is must have good water intake that helps in managing your hunger hormones.
Good sleep cycle for 7 to 8 hours is mandatory for your overall health and specially when you want to achieve weight loss.
Physical activity five days a week is non negotiable.
Be patient while on weight loss journey.
Per week or 15 days target 0.5 to 1 kg of weight loss rather than setting higher numbers which may be achieved but are not good for your body.
If weight loss feels stressful, confusing, or exhausting, it is not your fault. You have been exposed to myths instead of science. What you need is the right knowledge, realistic habits, and guidance rooted in Indian food culture.
That is why choosing the best dietitian for weight loss in India is not about quick results it is about learning how to eat right for life.
Weight loss journey should not feel as punishment it should be balance, stay consistent enjoy the journey and should be part of your lifestyle for rest of the life. The ideal weight loss plan should not make you starve, not ask for extreme workouts and ask you to skip your local Indian foods.