Indian Snacks For Weight Loss

Losing weight doesn’t mean you must bid farewell your favorite Indian snacks. Yes, you read that right! Contrary to popular belief, enjoying mouth-watering Indian flavors while shedding those extra kilos is possible. Healthy snacking plays a crucial role in weight loss, helping keep hunger pangs at bay and preventing those dreaded overeating episodes during main meals. This blog dives into a variety of Indian snacks that are both delicious and diet-friendly, offering a perfect blend of nutrition and flavor to help you stay on track with your weight loss goals.

The Role of Snacks In Weight Loss

Snacking often gets a bad rap when it comes to weight loss, but the truth is balanced snacking can actually be a powerful ally in your journey to shed those extra pounds. When done right, snacking helps maintain steady energy levels throughout the day, preventing those mid-afternoon slumps and keeping your metabolism active. By including healthy snacks for weight loss in India between meals, you can avoid the temptation of overeating during main meals, which is often a key factor in successful weight management.

However, the key lies in choosing the right snacks. Opting for low-calorie, nutrient-dense options is crucial. Snacks high in fiber and protein can help you stay satiated for a long, reducing the chances of cravings and reaching for unhealthy snacks. From roasted chana to spiced makhanas, there are plenty of Indian snacks for weight loss that are both satisfying and beneficial for your health goals. The right choices can ensure that snacking supports your weight loss journey instead of hindering it.

Best Indian Snacks For Weight Loss

When it comes to weight loss, you don’t have to compromise on flavor or your love for Indian snacks. The key is to make smart choices that are low in calories, high in nutrients, and satisfying enough to keep hunger at bay. Here are some of the best Indian snacks for weight loss that will keep you energized, full, and on track with your goals:

1. Masala Oats

Masala oats are a comforting and flavorful dish that combines the goodness of oats with a variety of vegetables and spices. High in fiber and protein, oats help maintain satiety and reduce overall calorie intake, making them an excellent snack for weight loss.

Recipe for Masala Oats:

Ingredients:

• 1 cup rolled oats
• 1/2 cup chopped vegetables (carrots, peas, bell peppers, tomatoes)
• 1 small onion, finely chopped
• 1/2 tsp cumin seeds
• 1/2 tsp turmeric powder
• 1/2 tsp red chili powder
• 1/2 tsp garam masala
• Salt to taste
• 1 tsp oil
• Fresh coriander leaves for garnish

Instructions:

1. Heat oil in a pan and add cumin seeds. Once they splutter, add chopped onions and sauté until they turn translucent.
2. Add chopped vegetables and cook for 2-3 minutes.
3. Add turmeric powder, red chili powder, garam masala, and salt. Stir well.
4. Add oats and mix thoroughly with the vegetables and spices.
5. Pour in 1-1.5 cups of water and cook until the oats soften and absorb all the flavors, about 5-7 minutes.
6. Garnish with fresh coriander leaves and serve hot.

2. Moong Dal Chila

Moong Dal Chila is a protein-packed savory pancake made from ground green gram (moong dal). It’s low in calories and high in fiber, which helps in keeping you full and supports digestion, making it a great choice for a healthy snack.

Recipe for Moong Dal Chila:

Ingredients:

• 1 cup moong dal (split green gram), soaked for 2-3 hours
• 1-inch piece of ginger
• 2 green chilies
• 1/2 tsp cumin seeds
• Salt to taste
• 1/4 cup finely chopped vegetables (tomatoes, onions, capsicum)
• Oil for cooking
• Fresh coriander leaves for garnish

Instructions:

1. Drain the soaked moong dal and blend it with ginger, green chilies, cumin seeds, and a little water to make a smooth batter.
2. Add salt and mix well. The consistency should be similar to that of pancake batter.
3. Heat a non-stick pan and grease it lightly with oil.
4. Pour a ladleful of batter onto the pan and spread it in a circular motion.
5. Sprinkle chopped vegetables on top and cook until both sides are golden brown.
6. Serve hot with mint chutney.

3. Grilled Paneer Tikka

Grilled Paneer Tikka is a healthy snack made from marinated paneer (cottage cheese) cubes, which are grilled to perfection. Paneer is rich in protein and calcium, and when combined with spices, it becomes a flavorful, low-calorie snack that’s perfect for weight loss.

Recipe for Grilled Paneer Tikka:

Ingredients:

• 200 grams paneer, cut into cubes
• 1/2 cup yogurt
• 1 tsp ginger-garlic paste
• 1/2 tsp turmeric powder
• 1/2 tsp red chili powder
• 1/2 tsp garam masala
• Salt to taste
• 1 tsp lemon juice
• 1 tsp oil
• Skewers for grilling

Instructions:

1. In a bowl, mix yogurt, ginger-garlic paste, turmeric powder, red chili powder, garam masala, salt, lemon juice, and oil to make a marinade.
2. Add paneer cubes to the marinade and coat them evenly. Let it marinate for at least 30 minutes.
3. Preheat the grill or oven to 200°C (390°F).
4. Thread the paneer cubes onto skewers and place them on the grill.
5. Grill for 10-15 minutes or until the paneer is golden and slightly charred.
6. Serve hot with mint or coriander chutney.

4. Roasted Makhana

Roasted Makhana, or fox nuts, are a light and crunchy snack perfect for munching. They are low in calories, gluten-free, and packed with antioxidants, making them an excellent choice for weight loss.

Recipe for Roasted Makhana:

Ingredients:

• 2 cups makhana (fox nuts)
• 1 tsp ghee or olive oil
• 1/2 tsp turmeric powder
• 1/2 tsp chaat masala
• 1/2 tsp black pepper powder
• Salt to taste

Instructions:

1. Heat ghee or oil in a pan on low heat.
2. Add makhana and roast them, stirring continuously, until they turn crisp and light golden (about 8-10 minutes).
3. Sprinkle turmeric powder, chaat masala, black pepper, and salt over the makhanas. Mix well to coat evenly.
4. Let them cool and store in an airtight container. Enjoy them as a healthy snack anytime.

5. Steamed Vegetable Idli

Steamed Vegetable Idli is a soft, fluffy, and nutritious snack made from fermented rice and lentil batter mixed with vegetables. This dish is rich in fiber, vitamins, and minerals, and its steamed preparation makes it low in fat and ideal for weight loss.

Recipe for Steamed Vegetable Idli:

Ingredients:

• 1 cup idli batter (made from fermented rice and urad dal)
• 1/2 cup grated carrots
• 1/2 cup chopped spinach
• 1/2 cup finely chopped capsicum
• Salt to taste
• Oil for greasing

Instructions:

1. Mix the idli batter with grated carrots, chopped spinach, and capsicum.
2. Add salt and mix well.
3. Grease the idli molds with a little oil and pour the batter into the molds.
4. Steam the idlis for 10-12 minutes or until a toothpick inserted comes out clean.
5. Serve hot with sambar or coconut chutney.

6. Baked Wheat Samosas

Baked Wheat Samosas are a healthier version of the traditional deep-fried samosas. Made with whole wheat flour and baked instead of fried, these samosas are low in fat and calories while still delivering the classic flavor.

Recipe for Baked Wheat Samosas:

Ingredients:

• 1 cup whole wheat flour
• 1/2 tsp carom seeds (ajwain)
• 2 tbsp oil
• Salt to taste
• Water for kneading

For Filling:

• 2 boiled potatoes, mashed
• 1/2 cup peas
• 1/2 tsp cumin seeds
• 1/2 tsp turmeric powder
• 1/2 tsp garam masala
• Salt to taste
• 1 tsp oil

Instructions:

1. Knead a dough with whole wheat flour, carom seeds, salt, oil, and water. Cover and let it rest for 15-20 minutes.
2. Prepare the filling by heating oil in a pan, adding cumin seeds, and sautéing peas and mashed potatoes with turmeric powder, garam masala, and salt.
3. Roll out the dough into small circles, fill them with the potato mixture, and shape them into samosas.
4. Preheat the oven to 180°C (350°F) and bake the samosas for 20-25 minutes or until golden brown.
5. Serve hot with tamarind chutney.

7. Masala Moong Sprouts

Masala Moong Sprouts is a tangy and nutritious snack made from sprouted moong beans. Packed with protein, fiber, and vitamins, sprouts are a great addition to a weight loss diet.

Recipe for Masala Moong Sprouts:

Ingredients:

• 1 cup sprouted moong beans
• 1 small tomato, chopped
• 1 small onion, chopped
• 1/2 tsp cumin powder
• 1/2 tsp chaat masala
• 1/2 tsp lemon juice
• Salt to taste
• Fresh coriander leaves for garnish

Instructions:

1. Boil the sprouted moong beans in water for 5 minutes and drain.
2. Mix the sprouts with chopped tomatoes, onions, cumin powder, chaat masala, lemon juice, and salt.
3. Garnish with fresh coriander leaves and serve as a healthy snack.

8. Steamed Dahi Bhalla

Steamed Dahi Bhalla is a lighter version of the popular North Indian snack made with lentil dumplings soaked in yogurt. By steaming the dumplings instead of frying, this dish remains low in calories but still flavorful.

Recipe for Steamed Dahi Bhalla:

Ingredients:

• 1 cup urad dal (split black gram), soaked for 2-3 hours
• 1/2 cup yogurt
• 1/2 tsp cumin powder
• 1/2 tsp red chili powder
• Salt to taste
• Fresh coriander leaves for garnish

Instructions:

1. Grind the soaked urad dal to a smooth paste with minimal water.
2. Shape small dumplings and steam them for 10-15 minutes until cooked through.
3. Whisk the yogurt with salt, cumin powder, and red chili powder.
4. Soak the steamed dumplings in the yogurt mixture and refrigerate for an hour.
5. Garnish with coriander leaves and serve chilled.

9. Spinach and Corn Sandwich

A Spinach and Corn Sandwich is a quick and healthy snack option, loaded with fiber and essential nutrients. This sandwich can be made using whole-grain bread, which provides complex carbohydrates that help sustain energy levels.

Recipe for Spinach and Corn Sandwich:

Ingredients:

• 4 slices of whole-grain bread
• 1/2 cup spinach, blanched and chopped
• 1/2 cup corn kernels, boiled
• 1 tbsp low-fat mayonnaise or yogurt
• Salt and pepper to taste

Instructions:

1. Mix the chopped spinach, corn, mayonnaise, salt, and pepper in a bowl.
2. Spread the mixture evenly on two slices of bread and cover with the remaining slices.
3. Grill or toast the sandwich until golden brown.
4. Serve hot with a side of fresh salad.

10. Vegetable Upma

Vegetable Upma is a wholesome and filling South Indian dish made from semolina and a variety of vegetables. Rich in fiber, vitamins, and minerals, it is low in calories and perfect for a healthy snack.

Recipe for Vegetable Upma:

Ingredients:

• 1 cup semolina (rava)
• 1/2 cup chopped mixed vegetables (carrots, peas, beans)
• 1 small onion, finely chopped
• 1 tsp mustard seeds
• 1 tsp urad dal
• 2 cups water
• 1 tsp oil
• Salt to taste
• Fresh coriander leaves for garnish

Instructions:

1. Dry roast the semolina in a pan until lightly golden and set aside.
2. In the same pan, heat oil, add mustard seeds, urad dal, and sauté until the seeds splutter.
3. Add onions and mixed vegetables, and sauté for 2-3 minutes.
4. Pour in water, add salt, and bring to a boil.
5. Gradually add the roasted semolina, stirring continuously to avoid lumps.
6. Cook until the water is absorbed and the upma is fluffy.
7. Garnish with coriander leaves and serve hot.

11. Roasted Chana Chaat

Roasted Chana Chaat is a crunchy and tangy snack that is rich in protein and fiber, helping in weight loss by promoting satiety. It’s easy to prepare and perfect for those who want a quick yet healthy snack.

Recipe for Roasted Chana Chaat:

Ingredients:

1. 1 cup roasted chana (chickpeas)
2. 1 small tomato, chopped
3. 1 small onion, chopped
4. 1/2 tsp chaat masala
5. 1/2 tsp lemon juice
6. Salt to taste
7. Fresh coriander leaves for garnish

Instructions:

1. In a bowl, mix the roasted chana with chopped tomatoes, onions, chaat masala, lemon juice, and salt.
2. Garnish with fresh coriander leaves and serve immediately.

12. Vegetable Cutlets

Vegetable Cutlets are nutritious patties made from mixed vegetables like potatoes, carrots, peas, and beans. Baked or shallow-fried, they are low in fat and a delightful snack option for weight loss.

Recipe for Vegetable Cutlet:

Ingredients:

• 2 boiled potatoes, mashed
• 1/2 cup mixed vegetables (carrots, peas, beans), boiled and mashed
• 1/2 tsp cumin powder
• 1/2 tsp garam masala
• Salt to taste
• 1 tsp oil
• Bread crumbs for coating

Instructions:

1. Mix the mashed vegetables with spices and salt to form a dough-like mixture.
2. Shape into small patties, coat with bread crumbs, and bake at 180°C (350°F) for 20 minutes or shallow-fry in a non-stick pan with minimal oil.
3. Serve hot with green chutney or yogurt.

13. Besan Khandvi

Besan Khandvi is a light and tangy Gujarati snack made from gram flour (besan) and yogurt. Steamed and seasoned with sesame seeds and mustard, it is low in calories and high in protein, making it an excellent snack for weight loss.

Recipe for Besan Khandvi: 

Ingredients:

• 1 cup gram flour (besan)
• 1 cup yogurt
• 1 tsp ginger paste
• 1/2 tsp turmeric powder
• 1/2 tsp mustard seeds
• 1/2 tsp sesame seeds
• Salt to taste
• 1 tsp oil
• Fresh coriander leaves for garnish

Instructions:

1. Mix besan, yogurt, ginger paste, turmeric, and salt in a bowl. Add water to make a smooth batter.
2. Cook the batter in a non-stick pan on low heat, stirring continuously, until it thickens.
3. Spread the batter evenly on a greased surface, let it cool, and cut into strips. Roll the strips into khandvi.
4. For tempering, heat oil, add mustard seeds and sesame seeds, and pour over the khandvi rolls.
5. Garnish with coriander leaves and serve.

These recipes offer delicious ways to incorporate healthy, low-calorie Indian snacks into your diet, helping you stay full, satisfied, and on track with your weight loss goals. Enjoy the flavors without the guilt!

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Things To Look Over While Aiming To Lose Weight

Losing weight is not just about restricting calories or spending hours in the gym; it’s about making sustainable lifestyle changes that promote overall health. Here are some key factors to keep in mind:

1. Balanced Diet Over Restrictive Diets

Opt for a balanced diet that includes all essential nutrients rather than following extreme restrictive diets. Ensure your meals contain a mix of carbohydrates, proteins, healthy fats, vitamins, and minerals. Avoid cutting out entire food groups, as this can lead to nutrient deficiencies and may cause cravings, making it difficult to stick to the diet in the long term.

2. Portion Control

Even healthy foods can contribute to weight gain if consumed in large amounts. According to the Mayo Clinic, portion control plays a crucial role in losing weight and maintaining it over time. A portion refers to how much food you place on your plate, while a serving is a specific measured amount of food. To keep a closer eye on your intake, consider using measuring cups and spoons to gauge portions accurately. Practice portion control by using smaller plates, eating slowly, and stopping when you feel satisfied, not stuffed. Being mindful of portion sizes helps you manage calorie intake without feeling deprived.

3. Regular Physical Activity

Incorporate regular physical activity into your daily routine, as exercise is crucial for burning calories, boosting metabolism, and maintaining muscle mass. Aim for a combination of aerobic exercises like walking, running, or cycling and strength training exercises to build muscle and enhance fat loss. Consistency is key; find an exercise routine you enjoy and stick to it.

4. Hydration is Key

Staying hydrated is essential for weight loss, as it aids in digestion, reduces appetite, and helps the body burn fat more efficiently. As per the Johns Hopkins University, research indicates that water can aid weight loss in multiple ways. It can help curb appetite, increase metabolism, and improve the effectiveness of exercise, all of which may lead to positive changes on the scale.

Aim to drink at least 8-10 glasses of water daily, and consider starting your day with a glass of water to boost your metabolism. Avoid sugary drinks and opt for water, herbal teas, or infused water with fruits and herbs.

5. Prioritize Sleep and Stress Management

Lack of sleep and high-stress levels can negatively impact your weight loss efforts by affecting your hormones, increasing hunger, and promoting fat storage. Aim for 7-8 hours of quality sleep each night and incorporate stress-management techniques like meditation, yoga, or deep breathing exercises into your daily routine. The Office of Disease Prevention and Health Promotion says that most adults need atleast 7 hours of sleep for a good health. Managing stress effectively can help prevent emotional eating and improve overall well-being.

6. Monitor Your Progress Regularly

Track your weight loss progress through regular weigh-ins, measurements, or photos to stay motivated and make necessary adjustments. However, avoid becoming obsessed with the numbers on the scale; remember that weight loss is a gradual process, and fluctuations are normal. Focus on overall health improvements and how you feel, rather than just the scale.

7. Mindful Eating

Practice mindful eating by paying attention to what you eat and savoring each bite. Avoid distractions like TV or smartphones during meals and chew your food slowly. This not only helps you enjoy your food more but also aids digestion and prevents overeating by allowing your body to recognize when it is full.

8. Set Realistic Goals

Set achievable and realistic weight loss goals to avoid disappointment and frustration. Understand that losing 0.5 to 1 kg per week is considered healthy and sustainable. As per the Centers for Disease Control and Prevention, people who shed weight gradually and consistently, around 1 to 2 pounds per week, tend to have a higher chance of maintaining their weight loss compared to those who lose weight rapidly.  Break down your goals into smaller, manageable steps and celebrate each milestone. Unrealistic expectations can lead to burnout and demotivation.

9. Choose Healthy Snacks

Snacking can be a part of a healthy weight loss plan if done right. Opt for snacks that are high in fiber and protein, such as fruits, nuts, yogurt, or vegetable sticks with hummus. These options help keep you full longer and prevent overeating during meals. Avoid processed snacks high in sugar, salt, and unhealthy fats.

10. Limit Sugar and Processed Foods

Cut down on sugar and processed foods, which are high in empty calories and offer little nutritional value. Instead, choose whole foods like fruits, vegetables, lean proteins, and whole grains. Reading food labels can help you identify hidden sugars and unhealthy ingredients in packaged foods.

11. Be Patient and Persistent

Weight loss is a journey that requires time, effort, and persistence. Don’t get discouraged by slow progress or occasional setbacks. Instead, focus on making small, consistent changes to your lifestyle and celebrate non-scale victories, such as improved energy levels, better sleep, or a positive outlook.

12. Seek Support and Accountability

Having a support system can make a significant difference in your weight loss journey. Share your goals with friends or family or consider joining a weight loss community or program. Surrounding yourself with supportive people can provide motivation, encouragement, and accountability, helping you stay on track.

13. Understand Your Body’s Needs

Every individual’s body responds differently to diet and exercise. What works for one person may not work for another. Pay attention to your body’s signals and understand its unique needs. This might involve experimenting with different foods, exercises, or lifestyle changes to find what suits you best.

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Achieving Weight Loss Without Giving Up Taste With Breathe Well-being!

At Breathe Well-being, we believe that weight loss doesn’t have to mean sacrificing the joy of delicious food. We understand that for many, the thought of giving up on favorite snacks and flavors can make any diet plan feel daunting. That’s why our approach is different — we focus on empowering you to enjoy every bite while still achieving your weight loss goals, naturally and sustainably. Our unique philosophy revolves around making healthier choices without compromising on taste.

Our team of dedicated doctors, health coaches, and nutritionists work closely with you to create a personalized plan that incorporates a wide range of nutritious and flavorful Indian snacks. From crunchy roasted makhana to protein-packed moong dal chila, we provide you with creative and satisfying snack options that support your weight loss journey. Every recipe is curated to help you stay full longer, curb cravings, and maintain steady energy levels, so you never feel deprived.

When you join Breathe Well-being, you gain access to over 500 delightful recipes designed to keep your taste buds happy and your waistline in check. Our comprehensive library includes everything from light bites to more indulgent treats, all crafted to be low in calories yet rich in flavor. We guide you in selecting the best ingredients, using cooking techniques that preserve nutrients, and making mindful eating a natural part of your daily routine.

Moreover, our online community is a vibrant space where you can connect with others who are on the same path. Share your experiences, swap recipes, and get inspired by those who have successfully transformed their eating habits. With Breathe Well-being, weight loss is not just about numbers on a scale — it’s about embracing a healthier lifestyle while continuing to enjoy the foods you love.

Take control of your health today by signing up for one of our free webinars or scheduling a one-on-one session with our experts. Discover how you can achieve your weight loss goals without giving up the delicious Indian snacks you crave. With Breathe Well-being, enjoy the perfect balance between health and taste — because losing weight should never mean losing out on the flavors that make life enjoyable!

Read More: Is Dalia Good for Weight Loss? How It Aids in Weight Loss Journey

Conclusion

In conclusion, embracing a healthier lifestyle doesn’t mean giving up on the flavors you love. With a smart approach to snacking, you can enjoy delicious Indian snacks while still working toward your weight loss goals. By opting for nutrient-dense, low-calorie options like masala oats, moong dal chila, and roasted makhana, you can keep hunger at bay, prevent overeating, and stay energized throughout the day. Remember, the key is in making mindful choices and incorporating snacks that are both satisfying and beneficial for your health. So, continue savoring your favorite treats while making progress on your weight loss journey. Join Breathe Well-being to discover more ways to enjoy food without compromise, guided by experts who understand that health and taste can truly go hand in hand.

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FAQ’s(Frequently Asked Questions)