Is Dalia Good for Weight Loss?

Diet plays a significant role in managing our weight and defining the overall status of our health. The general rule for weight loss follows structuring 70% diet and 30% exercise. Exercises are supplements that will support your overall weight loss journey. However, it’s mainly the diet that does the actual magic. Also known as broken Wheat and cracked Wheat, dalia has been regularly used in Indian cuisines for a long time. The content of dalia is rich in magnesium, iron, copper, niacin and folate along with fibre, making it one of the best weight loss foods. Dalia for weight loss supports gut health and prevents constipation. Continue reading to know the answer to your question of, is dalia good for weight loss and be versed on how to extract the multiple benefits of dalia to lose weight. 

Nutritional Value

Serving Size	Calories	Protein	Carbs	Fat	Fiber
100 gm	340 kcal	12g	72g	2g	10g

Can Dalia help to Lose Weight?

People often ponder upon the doubt, is dalia good for weight loss? Also popularly known as cracked or broken Wheat, the versatile food of Dalia makes for a nutritious addition to our diet. The content of Dalia is famously rich in fibre, protein, vitamins, minerals, complex carbs and some amount of healthy fat. The rich nutrients of dalia help enhance digestion and lower inflammation and symptoms of diabetes by regulating blood sugar levels, building muscles, and boosting energy levels. Dalia and weight loss are complementary concepts because calories are low in Dalia, whereas the fibre and protein content is high. They help promote fullness and suppress appetite. This keeps overeating at bay and assists with weight loss. The fibre content also helps slow digestion, and the probiotics assist with producing healthy gut bacteria, further enhancing gut health and improving digestion. Also, consider checking out 85 to 60 kg weight loss diet plan and add dalia.

How to lose Weight with Dalia?

Dalia is a rich source of carbohydrates, proteins, fibre and healthy fats. All these nutrients are essential for our health’s overall growth and development. Thus, dalia can be a healthy and nutritious addition to our diet. Dalia and weight loss go hand in hand owing to its fibre and protein content, which promotes fullness and fat burning while keeping binge eating at bay. Below are some ways to lose weight and find a positive answer to the doubt: Is Dalia good for weight loss?

1. Breakfast: Breakfast should always be a healthy mix of nutritious food items that help you start your day on a fitting and fulfilling note. Make yourself some dalia upma, vegetable dalia, or even dalia porridge for breakfast. Consuming it in the morning has added benefits of healthy digestion and energy elevation, binding Dalia and weight loss in a healthy knot. Dalia’s recipes might be your answer to How to lose 10 kgs in 10 days. 

2. Post-Workout: Dalia’s complex carbs provide a substantial energy surge to the body. Thus, the food can also be consumed as a post-workout recovery meal. The protein content is also beneficial for recovery after the workout session.

3. Snacking: Snacking is one of the most apparent reasons for unnecessary weight gain, which can be controlled by adding fibre—and protein-rich food to your diet. Snacking on healthy delights like Dalia can also help satisfy your cravings and keep you satiated for a long time. Dalia’s fibre and protein content makes it one of the best Weight loss foods.

Benefits of Dalia for Weight Loss

The versatile Indian food dahlia is rich in essential nutrients and minerals, such as iron, calcium, and zinc. Its high fibre content also helps promote digestive health and lower cholesterol levels. The nutrient-dense qualities of dalia for weight loss make it beneficial for several health benefits. Below are some of the benefits of Dalia for weight loss. 

1. Enhances digestion

Consumption of Dalia for weight loss acts as a cleansing agent by eliminating decay elements from the gastrointestinal tract and enhancing the absorption of nutrients in the body. The content of Dalia also assists the body in fighting pathogens, which can directly damage cells or tissues by producing toxins and preventing their growth in the body. All of this contributes to a healthy gut and enhanced digestive health. 

2. High in fibre

Fibre is also rich in Dalia for weight loss, making it a nutritious agent for promoting satiety. The feeling of fullness invoked by fibre helps curb frequent hunger pangs preceding unhealthy weight gain through binge eating. Various other nutrients also help keep one energized throughout the day. Dalia for weight loss is also known to improve gut health and prevent indigestion. 

3. Protein-rich

Protein is one of our body’s most essential nutrients for performing several vital functions. The protein content is also rich in dalia, which is beneficial for the growth of lean muscle mass and tissue repair. Protein also helps in mobilizing the hunger-inducing hormones of ghrelin by reducing it while increasing the levels of leptin, which is the satiety hormone. Protein also helps boost metabolism by increasing the metabolic rate of rest, which indicates that your body burns calories even when you are asleep. Protein also requires more energy than fat and carbs to be absorbed. Thus, it calls for increasing fat burning, further assisting with weight loss. 

4. Low calories

The content of calories in Dalia is substantially low, with an entire bowl of Dalia containing as few as 150 calories and being rich in other essential nutrients. Consuming dalia can help one to cut down their calorie intake and promote weight loss. Compared to most breakfasts, dalia is amongst the foods with the least calories. They also help encourage fullness, thus keeping you energized throughout the day and preventing overeating. Therefore, when making a diet plan to answer your question of How to lose 15 kgs in a month, make sure to add dalia to your diet. 

5. Muscles building

Dalia is a rich source of protein, which makes it a great agent for building muscle mass. The helpful vitamins present in dalia are also useful for providing strength to the muscles. Dalia also consists of essential minerals, which are utilized as a post-workout meal for recovery. 

6. Anti-inflammatory

Dalia for weight loss contains the essential element of Betaine, which is essentially involved in liver function, cellular reproduction, and the making of carnitine. Consumption of dalia only helps increase the levels of betaine in the body, which further reduces the level of homocysteine, which reduces inflammation. Thus, regular intake of dalia to lose weight also helps reduce inflammation, lowering the risk of cardiovascular diseases. 

7. Low glycemic index

The content of Dalia is rich in complex carbs and has a low GI score. The glycemic index designates the food that contains carbohydrates based on their potential to increase blood sugar. Carbs with low GI scores take longer to be digested and metabolized. Foods with low GI leads to low release of sugar in the body. Dalia for weight loss is one of the food items with low GI and promotes slow digestion of food and low release of sugar in the blood further avoiding its conversion to fat. This provides two-fold benefits for Dalia for weight loss and diabetes regulation. 

8. Boost energy level

Dalia contains a significant amount of complex carbohydrates, which provide a surge of energy in our bodies and help us stay energized and invigorated throughout the day. Introducing Dalia to your diet can help you with fatigue and low energy. The presence of protein also makes Dalia a great option for a post-workout meal. 

What is the best time to have Dalia for Weight Loss?

So many people surf for the appropriate answer to the doubt: Is Dalia good for weight loss? Dalia comes packed with the benefits of several nutrients like magnesium, iron, protein, carbohydrates, sodium, potassium, calcium, vitamins, and a small amount of fat. All of these nutrients help in weight loss and enhance an individual’s overall health. Although enjoyed even as an evening snack, morning is often considered the best time to eat dalia for weight loss. This is because morning is deemed the best time to digest food, and consuming dalia can give one a surge of energy to sustain throughout the day. Buy Weight Loss Plans for a structured and sustainable weight loss.

Are there any side effects of Dalia for weight loss?

People often dwell on the doubt, is dalia good for weight loss? There are two sides to every coin; the same is true for Dalia. The consumption of Dalia to lose weight has several health benefits through fibre and protein intake. They help improve digestive health, prevent constipation, boost energy, and contain anti-inflammatory properties. However, excess of nothing is never good for health and can hold damaging consequences. Below are some of the side effects that may catch up to you with excess consumption of Dalia to lose weight. 

1. Bloating: Due to its high fibre content, extreme consumption of dalia has been observed to give rise to digestive discomforts such as bloating. When consumed in more significant amounts, it can also lead to stomach pain, vomiting, etc.  

2. Oxalate Content: Dalia contains oxalate just like other whole grains, and although when consumed moderately, Dalia to lose weight is good for overall health. However, excess oxalate intake in some individuals can lead to kidney stones. 

3. Allergies: Although the problems of allergic reactions arising is very unlikely. However, people with an aversion to Wheat can be allergic to dalia to lose weight given the content of wheat proteins in it, which can be reflected in skin reactions and respiratory duress. 

Tips to add Dalia into weight loss plan?

The staple diet of every Indian household, Dalia for weight loss, is one meal we have consumed for as long as we can remember. The high nutritional profile of Dalia makes it a healthy addition to our diets. The food provides the body with sufficient protein, fibre, minerals, and vitamins, which promotes our overall well-being and health. Below are some of the ways to incorporate the benefits of dalia for weight loss into our diets

Step 1: Dalia Upma: Enhance the benefits of dalia for weight loss by adding vegetables and spices.
Step 2: Sweet Dalia: Make a sweet delight of healthy dalia with honey and cinnamon.
Step 3: Dalia Soup: Enjoy some comfort and warmth by adding cooked dalia with soupy veggies.

5-6 Best Dalia Recipes for Weight Loss?

The superfood of dalia, with numerous health benefits, is also substantially versatile and can be cooked into various recipes. Some of the most popular ways to consume dalia are making dalia porridge, dalia pulao or dalia upma. Below are the recipes through which you can utilize dalia to lose weight. 

1. Broken Wheat Soya Milk Porridge
The recipe for broken wheat soy milk porridge is one of the best ways to consume dalia. In it, you extract the benefits of dalia for weight loss and soy milk. The dish is rich in protein and can be added to your breakfast or any meal you prefer. 

Ingredients 

1. Cardamom Powder- 0.25 tsp
2. Ghee- 0.5 tsp
3. Soy milk- 1 cup
4. Sugar- 0.5 tbsp
5. Broken Wheat- 2 tbsp 

How to make

1. In a frying pan, heat ghee at a low flame, add dalia and start roasting. 
2. Once the dalia is roasted, pour in the soy milk, cover the pan with a lid, and allow it to cook.
3. Add sugar cardamom powder and mix well once the dalia is slightly thickened.  
4. Please make sure all the ingredients are mixed properly, allow it to simmer for a few minutes until the desired consistency is obtained, and transfer it to a serving bowl. 
5. Garnish the dalia with almond slices. 
6. Serve hot

2. Vegetable Dalia
Vegetable dalia is one of the easiest ways to turn the delight of dalia into a delicious recipe with the added benefits of vegetables. The food can be enjoyed as your go-to breakfast or for lunch.

Ingredients 

1. Fresh Peas- 10g
2. Ghee- 10g
3. Ripe Tomato- 25g
4. Moong dal- 15g
5. Broken Wheat – 35g 
6. Carrot Orange – 15g 

How to make

1. Heat ghee in a pan. Add Dalia and roast them for 2-3 minutes until aromatic.
2. Now heat ghee in a cooker, add jeera and let them splutter for a minute. Add hing and ginger paste and stir a bit.
3. Now add tomatoes and mix well. Cook till the tomatoes turn mushy.
4. Now add peas, carrots, turmeric and salt to the cooker. Mix well and cook for 2 minutes.
5. Lastly, add soaked moong dal and water. Mix well and pressure cook for 3 whistles.
6. Serve vegetable Dalia.

3. Dalia Cutlet
The low-calorie superfood of dalia can be consumed by adding multiple flavors and colors. Dalia cutlet is enjoyed by including the mix of potato and aamchur powder by making the dish a gourmet delight. 

Ingredients 

1. Mustard oil- 1 tbsp
2. Aamchur Powder- 0.25 tsp
3. Potato- 0.5 Cup
4. Coriander powder- 0.5 tsp
5. Ginger Garlic Paste- 1 tsp
6. Red chillies- 0.25 tsp
7. Turmeric Powder- 0.25 tsp
8. Salt- 0.25 tsp
9. Broken Wheat – 2 tbsp

How to make

1. Soak Dalia
2. In a mixing bowl, add soaked dalia, boiled diced potato,grated carrot, ginger-garlic paste, coriander powder, haldi, amchur powder, red chilly powder, and salt, and mix well.
3. Shape into cutlets.
4. Take a pan, add oil, and shallow fry the cutlets on both sides.

4. Dalia Khichdi
Dipped in the nutrition of various vegetables, dalia khichdi is famously enjoyed as a part of a nutritious lunch. The food is light and filling, providing all the essential nutrients and is imperatively healthy. You can also find the answer to your doubt about How to lose 20 kgs in 3 months with us. 

Ingredients 

1. Cumin Seeds- 0.25 tsp
2. Green Gram Split- 1 tbsp
3. Ghee- 1 tsp
4. Red Chillies 0.25 tsp
5. Ripe tomatoes- 1 tbsp
6. Onion- 1 tbsp
7. Turmeric Powder- 0.25 tsp
8. Salt- 0.25 tsp
9. Broken Wheat- 1 tbsp T
10. Capsicum- 1 tbsp 
11. Carrot red- 1 tbsp

How to make

1. Soak moong dal and Dalia and keep it aside 
2. Take a pressure cooker, heat ghee and add chopped onion, tomato, capsicum and carrot
3. Add jeera, hing, haldi, and red chili powder and saute it well. 
4. Once mixed well, add soaked dalia, moong dal, salt and water as required 
5. Mix well and pressure cook till 2 whistles 
6. Serve hot

5. Daliya Upma
The light breakfast of upma that we all so deliciously enjoy can be enhanced nutritionally by adding the benefits of dalia to lose weight. The vegetable-rich food of dalia upma can make for a kick-starter to the day or be enjoyed as a healthy snack. 

Ingredients 

1. Cumin Seeds- 0.5 tsp
2. French Beans- 1 tbsp
3. Fresh Peas- 15 g
4. Mustard seeds- 1 tsp
5. Olive oil- 1 tsp
6. Paneer – 15 g
7. Curry Leaves- 3 Unit
8. Green chilies- 2 Unit 
9. Ripe Tomato- 1 tbsp
10. Onion- 1 tbsp
11. Urad Dal- 0.25 tsp
12. Urad dal- 2 tbsp
13. Cashew Nuts- 5 g

How to make

1. In a large kadhai, heat oil and add 1 tsp mustard seeds, urad dal, cumin, a few curry leaves, 1 dry red chilli, and cashew nuts. Fry on medium heat. 
2. Now add onion, 2 green chillies and 1-inch ginger to it. Roast well.
3. Add tomato, peas and beans. Add turmeric and salt. Fry for 2 minutes on medium heat.
4. Cover and cook for 5 minutes. Cook till the vegetables become soft.
5. Add broken wheat rava (bansi rava) and roast on low flame for 5 minutes. Fry till the rava becomes aromatic. It helps in making soft upma/appitu.
6. Now boil water in another vessel. To keep the flame low, pour boiling water with chopped paneer cubes over the roasted rava.
7. Mix the mixture well. Cover and cook on high heat for 2 minutes. Mix gently after 2 minutes, making sure the water dries up well.
8. Cover and boil for 2 minutes, remembering the upma is soft and cooked well.

6. Dalia Salad
Salads always make for the healthiest choices as they help you consume the nutrients of various fruits and vegetables, often in their rawest forms. Escalate the benefits of your salad by adding dalia to it. You can experiment with adding dalia to your fruit salad for weight loss.

Ingredients 

1. Lemon Juice- 5 ml 
2. Olive Oil- 2.5 ml
3. Parsley- 15 g
4. Black Pepper Powder- 1 Dash
5. Cucumber green- 5 slice
6. Ripe Tomato- 0.25 Cup, Chopped Or Sliced
7. Spring Onion- 1 tbsp 
8. Salt- 1 Dash
9. Water- 0.25 Cup
10. White chickpea- 1.5 tbsp
11. Broken Wheat – 20 g
12. Capsicum Green- 0.5 Mini
13. Capsicum red- 1 tbsp
14. Sweet Corn- 1 tbsp

How to make

1. Prepare salad dressing by mixing all the veggies and spices.
2. Cook the dalia
3. Pour the dressing on cooked dalia
4. Mix it well and refrigerate for an hour.
5. Serve fresh. 

Expert Review on Dalia for Weight Loss

A consistent doubt revolves around the question, is dalia good for weight loss? The rich nutrient content of the food speaks to dalia and weight loss being correlated. Dalia comes packed with the benefits of several nutrients like magnesium, iron, protein, carbohydrates, sodium, potassium, calcium, vitamins, and a small amount of fat. Dalia and weight loss are attained through the high fibre and protein content, which improves metabolism and slows down digestion. This helps promote fullness and increases fat breakdown, contributing to weight loss. Dalia should be consumed as the first meal, considering it will be better digested and metabolized as well as give an energy boost. The food can be added to various recipes, such as upma, porridge, salad, or even soups.

References 

2009. YouTube: Home. https://www.researchgate.net/publication/310976017_Quality_Assessment_of_Multigrain_Dalia_Formulated_From_Cereals_and_Legume_Mix.

“Development of quick cooking multi-grain dalia utilizing sprouted grains.” 2014. NCBI. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4554649/.

Sethy, Sujata. n.d. “Research Article – An Evaluation of Ready-to-Cook Dalia Mixes Formulated for Preschool Children.” Chemical Science Review and Letters. Accessed March 12, 2024. https://chesci.com/wp-content/uploads/2020/07/35_CS20510177_p496-501.pdf.

FAQs

1. How To Eat Dalia For Weight Loss?

One can eat dalia to lose weight by mixing it with recipes such as upma, porridge, salad, soups, or pulao. The dalia and weight loss recipes can be consumed as a part of breakfast, snacking options, or even as a post-workout meal, given their ability to boost energy levels.

2. Can you lose weight by eating Dalia every day?

People often ask the question, is Dalia good for weight loss? Consuming dalia every day as a part of the morning meal can help in better absorption and digestion of all the nutrients and keep you feeling for longer. This will keep binge eating at bay and assist with weight loss.

3. Can I eat Dalia to lose belly fat?

If you are wondering, is dalia good for weight loss, we are here to put you out of your doubt. The protein content in dalia is substantially high. Protein requires far more energy than fat and crabs to be absorbed; thus, it helps in burning more significant amounts of calories. It also helps improve the Resting Metabolic Rate, which enhances your body’s capability to burn calories even when resting.

4. How beneficial is dalia in weight loss? 

Dalia and weight loss goes synonymously owing to rich fiber and protein content in dalia. They promote the satiety hormones while also reducing the hunger hormones. This helps in keeping binge eating at bay and promotes weight loss.

5. Can we eat Dalia on empty stomach in the morning?

The low-fat and low-calorie food of dalia helps to improve digestion, and consuming it on an empty stomach in the morning can help in better digestion of the food. The energy boost will also keep you energised throughout the day.

6. Which is better for weight loss oats or dalia?

The success of a weight loss journey largely depends on an individual’s choices and preferences. Both oats and dalia are good for weight loss. However, if you want to stay full for a long time and also regulate your blood sugar levels, dalia is a better option.

7. Can we eat dalia 3 times a day?

However healthy and nutritious the content of dalia may be, it is necessary to ensure that one is taking at most 2 cooked meals of dalia in a day. Excess consumption of dalia can lead to digestive distress, bloating, stomach issues and vomiting.

8. What is the best time to eat dalia?

Dalia is widely consumed throughout the day as part of lunch, dinner, and breakfast. However, the best time to eat dalia for weight loss is in the morning. This is because morning meals are easier to digest, and the content of dalia also keeps you energised throughout the day.