Aashu’s Curiosity
Aashu has always been amazed by the wealth and richness of Indian Maharajas. Through his grandparents, he is surprised to know that Indian royals live longer than expected. He wants to know about how the Maharaja diet is healthy and can help in weight loss.
India is known worldwide, not only for its diverse culture but even for its diverse Indian cuisine that changes as you move from east to west & north to south.
Traditionally, Indians were considered immune to obesity. However, due to the inclusion of processed foods, added sugar & animal proteins, India is now facing a high surge in the number of people suffering from obesity, heart disease, diabetes & cancers.
Let us see what Aashu finds on the Internet about the Maharaja Diet, its weight loss benefits, what to eat & a week-long sample plan:
Why a Plant-based diet be called a Maharaja Diet?
Maharaja diet or we can say a diet of Indian royalties. It’s an irony that meals that were once preferred by monarchs were plant-based.
But if we look into Indian history, we will find that most of the Indian royalties are strict adherents of vegetarianism, maybe due to religious influences or due to their ethics against animal cruelty.
People in India have a wide range of diets but they usually follow plant-based vegetarian diets. Hinduism, Jainism & Buddhism religions that promote vegetarianism and influences meal choices.
Due to this, most of the Indian diets are focused on a high intake of plant foods such as vegetables, lentils & fruits. But in some of the diets, animal proteins are also included but at low consumption levels.
What Different Food Groups Does the Maharaja Diet Include?
As I said earlier, most of the Indian kings are followers of either Hinduism, Jainism or Buddhism which means they avoid the inclusion of animal products in their meals.
So, we can say that they preferred meals prepared from vegetables, fruits, grains, nuts, seeds & even dairy.
Indians are considered a major consumer of milk, desi ghee & other dairy-based products. That’s why we can say that a traditional Indian diet is a Lacto-vegetarian diet that discourages other animal products.
Vegetable oils are also being consumed widely in Indian households for preparing meals. But as we are talking about a diet for weight loss, vegetable oils should be replaced with MCT oils like virgin coconut oil & olive oil.
Indian Maharajas are also fond of experimenting with spices & herbs, so you must include Indian spices & herbs such as Turmeric, Cumin, Cardamom, Cinnamon, Garlic & Ginger while preparing meals.
Curcumin, which is found in turmeric, is known for its anti-inflammatory benefits, reducing the risk of heart diseases & improving brain functioning.
What to Eat & What to Avoid
In Maharaja Diet, you will find many delicious foods & beverages that give the flavour of Indian kitchens.:
What to Eat in Maharaja Diet
Following is the list of recommended foods that one should follow to reap the benefits of this diet.
| Category | Food |
|---|---|
| Vegetables | Tomatoes, spinach, eggplant, mustard greens, cabbage, onions, carrot, cauliflower, mushrooms, potatoes and more |
| Fruits | Including mango, papaya, pomegranate, guava, oranges, tamarind, strawberries, apples, melon, pears, plums, bananas |
| Whole grains | Brown rice, basmati rice, millet, buckwheat, quinoa, barley, corn, whole-grain bread, amaranth. |
| Dairy products | Cheese, yogurt, milk, kefir, Desi ghee, curd & buttermilk |
| Beans and legumes | Mung beans, black-eyed peas, black beans, kidney beans, lentils, different types of pulses and chickpeas |
| Nuts & seeds | Cashews, almonds, peanuts, pistachios, pumpkin seeds, chia seeds, flax seeds, watermelon seeds and more |
| Healthy fats | Coconut milk, full-fat dairy, virgin coconut oil, mustard oil, olive oil, peanut oil, sesame oil. |
| Herbs & Spices | Garlic, ginger, cardamom, cinnamon, cumin, coriander, paprika, turmeric, black pepper, fenugreek, basil and more |
Meals must focus on fresh & farm-grown fruits & vegetables avoiding any use of processed products.
Other than that avoiding non-starchy vegetables such as green leafy vegetables, tomatoes & eggplant can make the diet fibre rich & arouse the feeling of satisfaction for a longer period.
What to Drink
As you focus on adhering to this diet for weight loss, then you must cut down the intake of added-sugar beverages & high-calorie drinks. Plentiful of other beverages are allowed in Maharaja Diet:
- Water from an earthen pot.
- Home-made buttermilk
- Unsweetened Tea from Assam & Darjeeling.
- Green tea with organic honey
What to Avoid
If you consume a diet high in calories such as animal products or processed foods then you have to say goodbye to your weight loss dream.
These foods are not only responsible for the rise in your weight but regular consumption of these foods can also increase your risks of having chronic diseases such as heart diabetes, high blood pressure & heart diseases.
Maharaja diet altogether allows only those high-calorie foods that are beneficial for health such as dairy products while all other processed & animal products are being ignored.
So here is a list of those products that should be excluded from your daily meals:
| Category | Food |
|---|---|
| Animal products | Lamb meat, poultry, beef, egg, etc. |
| Sweets | gulab jamun, barfi, ras malai, etc. |
| Processed foods | ketchup, noodles, pasta, mayonnaise, etc. |
| Refined Oils | Vegetable oil, canola oil, palm oil, etc. |
| Fried snacks | samosas, kachoris, bhujias, etc. |
| Junk Foods | Pizzas, Burgers, French Fries etc. |
| Sweetened sauces | Dressings with added sugar, ketchup, barbecue sauce, sweetened curries, and chocolate syrup. |
| Sweetened beverages | Soda drinks, fruit juice, sweetened tea, sweet lassi, sports drinks, and energy drinks. |
Although you can enjoy these foods occasionally, complete avoidance can have faster & better health benefits.
Snacks allowed in Maharaja Diet
In India, people prefer to have snacks in the early evening hours before dinner, they mostly take sugary, high-calorie snacks that are prepared in refined oil.
So, if you want to have snacks but those that are healthy & low in calories, then you can try the following foods as snacks: –
- A small handful of nuts roasted in virgin coconut oil
- Sliced fruit with low-fat yoghurt
- Vegetable chaat
- Sprout salad
- Roasted pumpkin seeds in virgin coconut oil
- Fruit salad with nuts & Apple cider vinegar
- Roasted chickpeas (chana)
- Hummus with vegetables
- Bean salad with Apple cider vinegar
- Salted popcorn
- Fennel seeds
- Fresh fruit with cheese & organic honey
- Broth-based vegetable soup
A 7-day Maharaja Diet Plan
Here, we recommend a week-long Maharaja diet plan so you can use it to design your diet plan:
| As per standards, A man should take 2200 calories & a woman should take 1800 calories a day. |
| Day 1 | Monday |
|---|---|
| Wake up Drink | 1 cup of Green Tea with Organic Honey. |
| Breakfast (Men- 600 kcal, Women- 500 kcal) | 1 serving of Sambar with Brown Rice Idli prepared in virgin coconut oil (470 kcal). |
| Lunch (Men- 800 kcal, Women- 650 kcal) | 3 servings of Whole-grain Roti (360 kcal) with Mixed-vegetable Curry (225 kcal). |
| Healthy snack (Men- 250 kcal, Women- 200 kcal) | 5 pieces of walnuts (130 kcal) with 1 large Banana (121 kcal). |
| Dinner (Men- 550 kcal, Women- 450 kcal) | 2 servings of Stuffed Capsicum (516 kcal) and 1 serving of Fresh Vegetable Salad (58 kcal). |
| Goodnight Drink | 1 glass of Buttermilk (40 kcal). |
| Day 2 | Tuesday |
|---|---|
| Wake up Drink | 1 cup of Green Tea with Organic Honey. |
| Breakfast (Men- 600 kcal, Women- 500 kcal) | 1 serving of Chia Pudding (365 kcal) with 1 cup of milk (103 kcal). |
| Lunch (Men- 800 kcal, Women- 650 kcal) | 1 serving of Chickpea curry (343 kcal) with 2 servings of Kulcha Bread (356 kcal). |
| Healthy snack (Men- 250 kcal, Women- 200 kcal) | 1 cup of Roasted Makhana (178 kcal). |
| Dinner (Men- 550 kcal, Women- 450 kcal) | 2 servings of Brown Rice Pulao (364 kcal) with 1 serving of Sprouted Moong Salad (154 kcal) mixed with Apple cider vinegar. |
| Goodnight Drink | 1 glass of Buttermilk (40 kcal). |
| Day 3 | Wednesday |
|---|---|
| Wake up Drink | 1 cup of Green Tea with Organic Honey. |
| Breakfast (Men- 600 kcal, Women- 500 kcal) | 6 servings of Milk and Apple Pudding (227 kcal) and 1 serving of Fruit Salad (215 kcal). |
| Lunch (Men- 800 kcal, Women- 650 kcal) | 1 serving of Rajma Masala (210 kcal) with 4 medium-sized Wheat (480 kcal). |
| Healthy snack (Men- 250 kcal, Women- 200 kcal) | 5 pieces of dates (115 kcal) with 1 large sliced Apple (116 kcal). |
| Dinner (Men- 550 kcal, Women- 450 kcal) | 1 serving of Palak Paneer (265 kcal) with 1 cup of Brown Rice (216 kcal). |
| Goodnight Drink | 1 glass of Buttermilk (40 kcal). |
| Day 4 | Thursday |
|---|---|
| Wake up Drink | 1 cup of Green Tea with Organic Honey. |
| Breakfast (Men- 600 kcal, Women- 500 kcal) | 1 large Curd sandwich (435 kcal) with 1 glass of Orange Juice (110 kcal). |
| Lunch (Men- 800 kcal, Women- 650 kcal) | 2 servings of Potato green peas curry (332 kcal) with 4 medium-sized Poori (360 kcal). |
| Healthy snack (Men- 250 kcal, Women- 200 kcal) | 10 Pistachios (40 kcal) with 1 large Pomegranate (233 kcal). |
| Dinner (Men- 550 kcal, Women- 450 kcal) | 1 serving of Vegetable Pulao (430 kcal) and 1 serving of Corn salad (142 kcal). |
| Goodnight Drink | 1 glass of Buttermilk (40 kcal). |
| Day 5 | Friday |
|---|---|
| Wake up Drink | 1 cup of Green Tea with Organic Honey. |
| Breakfast (Men- 600 kcal, Women- 500 kcal) | 1 large cup of Vegetable Dalia having green peas, carrots and potatoes (437 kcal) with 1 glass of Pineapple Juice (132 kcal). |
| Lunch (Men- 800 kcal, Women- 650 kcal) | 1 serving of Bhindi (okra) fry (179 kcal) with 2 medium-sized chapatis (240 kcal) & 1 serving of Avocado Salad (267 kcal). |
| Healthy snack (Men- 250 kcal, Women- 200 kcal) | 1 ounce of Roasted almond (170 kcal) with 100g of Grapes (67 kcal). |
| Dinner (Men- 550 kcal, Women- 450 kcal) | 2 servings of Tomato rice (242 kcal) with 1 cup of Suji ka Halwa (344 kcal). |
| Goodnight Drink | 1 glass of Buttermilk (40 kcal). |
| Day 6 | Saturday |
|---|---|
| Wake up Drink | 1 cup of Green Tea with Organic Honey. |
| Breakfast (Men- 600 kcal, Women- 500 kcal) | 1 serving of Quinoa Upma (327 kcal) with 1 serving of Coconut Chutney (127 kcal). |
| Lunch (Men- 800 kcal, Women- 650 kcal) | 1 serving of Black chickpeas (kala chana) curry (245 kcal) with 1 large Plain Paratha (374 kcal). |
| Healthy snack (Men- 250 kcal, Women- 200 kcal) | 40g of Craisins (123 kcal) with 1 large Chikoo (141 kcal). |
| Dinner (Men- 550 kcal, Women- 450 kcal) | 1 serving of Pumpkin sabzi (156 kcal) & 2 servings of Brown fried rice (250 kcal) with 1cup of Spinach Soup (120 kcal). |
| Goodnight Drink | 1 glass of Buttermilk (40 kcal). |
| Day 7 | Sunday |
|---|---|
| Wake up Drink | 1 cup of Green Tea with Organic Honey. |
| Breakfast (Men- 600 kcal, Women- 500 kcal) | 1 serving of Carrot Oatmeal (242 kcal) with 1 bowl of Mango Smoothie (250 kcal). |
| Lunch (Men- 800 kcal, Women- 650 kcal) | 2 servings of Paneer and baby corn wraps (390 kcal) with 1 serving of Barley soup (195 kcal). |
| Healthy snack (Men- 250 kcal, Women- 200 kcal) | 10 Cashew nuts (90 kcal) with 1 medium-sized Papaya (119 kcal). |
| Dinner (Men- 550 kcal, Women- 450 kcal) | 1 serving of Cheese onion & green pea pulao (493 kcal). |
| Goodnight Drink | 1 glass of Buttermilk (40 kcal). |
Health Benefits of Maharaja Diet
The health benefits of any diet can only be measured on the basis of how it helps you in reducing the risk of chronic diseases. Let us discuss how Foods of Indian maharajas can be effective in this:
Bone Health
With ageing, every one of us faces a situation of weakening of bones. The health of your bones directly affects your physical fitness. if you have joint pains, it can reduce your physical movements leading to further weight gain.
Indian cuisine is loaded with spices and herbs that are great for maintaining bone health. Ginger is one such spice that contains compounds like gingerol which is known to reduce bone breakdown.
Gastro-intestinal problems
Most Indians are struggling with gastrointestinal problems due to the addition of processed and junk foods. Also, having a diet filled with animal products can accelerate your digestion issues.
This royal diet is especially based on the eating habits of Indian elites who preferred more natural and organic foods. As you exclude animal foods like, meat, chicken and seafood, it can pacify your gut diseases.
Heart Disease
Studies in Western countries have proved that a plant-based diet can effectively reduce the risk of having heart disease. The rising rate of death from heart attack remains a major concern for the Indian Medical Association.
A diet that facilitates the inclusion of fruits and vegetables can be beneficial in this regard. Maharaja Foods are loaded with healthy fats that are essential to nourish your heart for longevity.
Cancers
In modern times, cancer is becoming a more chronic disease than others. The development of cancer cells is directly associated with free radicals. The diet of Indian Maharajas carries antioxidants that can eliminate free radicals from your body.
Maharaja Diet does not have animal products like beef and red meat. Consuming them can accelerate the growth of free radicals and can put you on an unhealthy lifestyle.
Diabetes
Through a proper royal diet, you can get rid of processed and junk foods from your plate that are not only high in calories but can raise your blood sugar levels.
Type-2 diabetes can affect vital organs in your body, so you need to add foods that can lower down your blood sugar levels. This particular diet excludes such foods and emphasizes those that are helpful in regulating your blood sugar levels.
A Royal Diet for Weight Loss
The success of any particular diet can only be measured by how much it assists its followers in weight loss. In this regard, the Maharaja diet can be considered ideal for achieving your BMI goals.
You can depend on this royal diet for weight loss as it includes only those foods that are low in calories but high in fibre. This can accelerate your weight loss process by boosting up metabolism.
Ways to Lose Weight Other Than Diet
If you need to fast your weight loss, then you must make some other fundamental changes to your lifestyle that can boost your metabolism & reduce belly fat. Some of these changes are:
Increase Physical Activity
Whether it can be an early morning jog or cycling for small distance travels, this all will help you in weight loss more rapidly as compared to just having a low-calorie diet.
You can even join a sports club or gymnasium for physical activity if you need encouragement for this.
Practice Mindful Eating
A proper & timely diet is very much necessary to cope with overeating & uncontrolled diet.
Most of the people who are suffering from obesity are those who take their meal at the run or have no fixed time interval between 2 meals. This all affects their metabolism & accelerates weight gain.
So, it is essential that you have meals in fixed time intervals. You can even divide your whole day’s meals into smaller intakes to avoid overeating.
Conclusion
Aashu concludes that Maharaja diet is inspired by the traditional meals eaten by Vegetarian Indian royalties.
This diet belongs to the Lacto-vegetarian group as it allows the intake of plant foods as well as dairy products. It excludes other animal products such as meat, poultry, seafood & eggs as well as refined & processed foods.
It has many health benefits but weight loss is the primary reason for which it is popular among the masses.
Aashu can adhere to this diet as it looks similar to his daily meal plans and he can achieve the expected health benefits through it.
