Diet Plan for Weight Loss

Diet Plan for Weight Loss

Are you looking for the best Indian Diet Plan to lose weight? The rules are simple.

All you need to do is start eating right food. However, in India, this can feel like an insurmountable challenge, given our food culture and dietary habits. For instance, a typical Indian meal is high in carbohydrates and sugar – we eat a lot of potatoes, rice, and sweets.

diet-plan-for-weight-loss

We also love our snacks and can’t imagine a day without our fix of namkeens and bhujias. Even we encourage our friends and family into eating more, as a sign of hospitality and affection, and consider refusing, an extra helping a rebuff. To top it all, we’ve never embraced physical exercise as essential. So, it isn’t a surprise that India is battling with a growing problem of obesity.

But, the answer doesn’t lie in shunning Indian food in favour of foreign ingredients or fad diets. Moreover, you’ll find that the best Indian diet plan consists of foods that you’ve already got in your kitchen and which will enable you to lose weight by making a few changes to your diet

Table of Contents

  • Comprehend the Science Behind Weight Loss
  • The Best Indian Diet Plan for Weight Loss
  • 1200 Calorie Diet Plan
  • Adjusted Diet Chart
  • Dinner Swaps

Understand the Science Behind Weight Loss

Weight loss and gain revolve around caloric consumption and expenditure. Simply put, you lose weight when you consume fewer calories than you expend and you gain weight when you consume more calories than you sweat.

To drop those extra kilos, all you need to do is eat within your calorie budget and burn the required number of calories. So, a combination of the two works best suggested experts. Get your daily requirement of calorie consumption and burn based on your lifestyle and dietary preferences, by signing up on Healthify me

Be that as it may, just deciding the number of calories your body needs isn’t sufficient. All things considered, four samosas (600 calories), two cuts of pizza (500 calories), and two gulab jamuns (385 calories) might be inside your every day necessity of 1500 calories, yet these undesirable food decisions will ultimately prompt other medical issues like elevated cholesterol and glucose.

To lose weight the healthy way, you also need to ensure your Indian diet plan is balanced i.e. it covers .

The Best Diet Plan for Weight Loss

No single food provides all the calories and nutrients that the body needs to stay healthy. That’s why a balanced diet consisting of macronutrients like carbohydrates, protein, and fat along with micronutrients such as vitamins and minerals, is recommended.

The best Indian diet for weight lossis a combination of the five major food groups – fruits and vegetables, cereals and pulses, meat and dairy products, and fats and oils. Furthermore, knowing how to divvy up the food groups, allocate portion sizes, and the best/ideal time to eat is also.

1200 Calorie Weight Loss Diet Chart Plan

A lot can be spoken about what goes into an ideal diet chart. However, one’s nutritional requirement varies based on various factors. It could change depending on gender, for example, male dietary requirements vary from that of a female.

Geography can play a role as well, with North Indian diets being largely different from South Indian ones. So, here meal preferences come into play since the consumption of food by a vegetarian or a vegan differ largely from that by a non-vegetarian.

Nonetheless, we have assembled an eating routine arrangement ideal for weight reduction with Indian food. This multi day diet plan otherwise called a 1200 calorie diet plan is an example, and ought trailed by any etc.

Weight Loss Diet Plan Chart – Day 1:

Subsequent to beginning your day with cucumber water, have oats porridge and blended nuts for breakfast.
Then, have a roti with dal and gajar matar sabzi for lunch.
Follow that up with dal and lauki sabzi alongside a roti for supper.

Day 1 Diet Chart
6:30 AM Cucumber Detox Water (1 glass)
8:00 AM Oats Porridge in Skimmed Milk (1 bowl)

Mixed Nuts (25 grams)

12:00 PM Skimmed Milk Paneer (100 grams)
2:00 PM Mixed Vegetable Salad (1 katori)
2:10 PM Dal(1 katori)Gajar Matar Sabzi (1 katori)

Roti (1 roti/chapati)

4:00 PM Cut Fruits (1 cup) Buttermilk (1 glass)
5:30 PM Tea with Less Sugar and Milk (1 teacup)
8:50 PM Mixed Vegetable Salad (1 katori)
9:00 PM Dal (1 katori) Lauki Sabzi (1 katori)

Weight Loss Diet Plan Chart Day 2:

On the subsequent day, eat a blended vegetable stuffed roti alongside curd for breakfast.
For lunch, have a large portion of a katori of methi rice alongside lentil curry.
Then, end your day with sautéed vegetables and green chutney

Day 2 Diet Chart
6:30 AM Cucumber Detox Water (1 glass)
8:00 AM Curd (1.5 katori) Mixed Vegetable Stuffed Roti (2 pieces)
12:00 PM Skimmed Milk Paneer (100 grams)
2:00 PM Mixed Vegetable Salad (1 katori)
2:10 PM Lentil Curry (0.75 bowl) Methi Rice (0.5 katori)
4:00 PM Apple (0.5 small (2-3/4″ dia)) Buttermilk (1 glass)
5:30 PM Coffee with Milk and Less Sugar (0.5 tea cup)
8:50 PM Mixed Vegetable Salad (1 katori)
9:00 PM Sauteed Vegetables with Paneer (1 katori) Roti (1 roti/chapati)

Weight Loss Diet Plan Chart Day 3

Breakfast on day 3 would incorporate Multigrain Toast and Skim Milk Yogurt.
In the early evening, have sauteed vegetables alongside paneer and some green chutney.
A large portion of a katori of methi rice and some lentil curry to ensure you end the day on a sound note.

Day 3 Diet Chart
6:30 AM Cucumber Detox Water (1 glass)
8:00 AM Skim Milk Yoghurt (1 cup (8 fl oz)) Multigrain Toast (2 toast)
12:00 PM Skimmed Milk Paneer (100 grams)
2:00 PM Mixed Vegetable Salad (1 katori)
2:10 PM Sauteed Vegetables with Paneer (1 katori) Roti (1 roti/chapati)

Green Chutney (2 tablespoon)

4:00 PM Banana (0.5 small (6″ to 6-7/8″ long)) Buttermilk (1 glass)
5:30 PM Tea with Less Sugar and Milk (1 teacup)
8:50 PM Mixed Vegetable Salad (1 katori)
9:00 PM Lentil Curry (0.75 bowl) Methi Rice (0.5 katori)

Weight Loss Diet Plan Chart – Day 4:

Begin Day 4 with a Fruit and Nuts Yogurt Smoothie and Egg Omelet
Follow that up with Moong Dal, Bhindi Sabzi, and roti.
Complete the day’s food consumption with steamed rice and palak chole.

Day 4 Diet Chart
6:30 AM Cucumber Detox Water (1 glass)
8:00 AM Fruit and Nuts Yogurt Smoothie (0.75 glass)

Egg Omelette (1 serve(one egg))

12:00 PM Skimmed Milk Paneer (100 grams)
2:00 PM Mixed Vegetable Salad (1 katori)
2:10 PM Green Gram Whole Dal Cooked (1 katori) Bhindi sabzi (1 katori)

Roti (1 roti/chapati)

4:00 PM Orange (1 fruit (2-5/8″ dia)) Buttermilk (1 glass)
5:30 PM Coffee with Milk and Less Sugar (0.5 teacup)
8:50 PM Mixed Vegetable Salad (1 katori)
9:00 PM Palak Chole (1 bowl) Steamed Rice (0.5 katori)

Weight Loss Diet Plan ChartDay 5:

Have a glass of skimmed milk and peas poha for breakfast on the fifth day.
Eat a missi roti with low fat paneer curry in the early evening.
End the day with roti, curd and aloo baingan tamatar ki sabzi.

Day 5 Diet Chart
6:30 AM Cucumber Detox Water (1 glass)
8:00 AM Skimmed Milk (1 glass) Peas Poha (1.5 katori)
12:00 PM Skimmed Milk Paneer (100 grams)
2:00 PM Mixed Vegetable Salad (1 katori)
2:10 PM Low Fat Paneer Curry (1.5 katori) Missi Roti (1 roti)
4:00 PM Papaya (1 cup 1″ pieces) Buttermilk (1 glass)
5:30 PM Tea with Less Sugar and Milk (1 teacup)
8:50 PM Mixed Vegetable Salad (1 katori)
9:00 PM Curd (1.5 katori) Aloo Baingan Tamatar Ki Sabzi (1 katori)

Roti (1 roti/chapati)

Weight Loss Diet Plan ChartDay 6:

On Day 6, have idli with sambar for breakfast
For lunch, roti with curd and aloo baingan tamatar ki sabzi
To end Day 6, eat green gram with roti and bhindi sabzi

Day 6 Diet Chart
6:30 AM Cucumber Detox Water (1 glass)
8:00 AM Mixed Sambar (1 bowl) Idli (2 idli)
12:00 PM Skimmed Milk Paneer (100 grams)
2:00 PM Mixed Vegetable Salad (1 katori)
2:10 PM Curd (1.5 katori) Aloo Baingan Tamatar Ki Sabzi (1 katori)

Roti (1 roti/chapati)

4:00 PM Cut Fruits (1 cup) Buttermilk (1 glass)
5:30 PM Coffee with Milk and Less Sugar (0.5 tea cup)
8:50 PM Mixed Vegetable Salad (1 katori)
9:00 PM Green Gram Whole Dal Cooked (1 katori)Bhindi sabzi (1 katori)

Roti (1 roti/chapati)

Weight Loss Diet Plan ChartDay 7

On the seventh day, begin with besan chilla and green garlic chutney.
Have steamed rice and palak chole for lunch.
End the week on a sound note with low fat paneer curry and missi roti.

Day 7 Diet Chart
6:30 AM Cucumber Detox Water (1 glass)
8:00 AM Besan Chilla (2 cheela) Green Garlic Chutney (3 tablespoon)
12:00 PM Skimmed Milk Paneer (100 grams)
2:00 PM Mixed Vegetable Salad (1 katori)
2:10 PM Palak Chole (1 bowl) Steamed Rice (0.5 katori)
4:00 PM Apple(0.5 small (2-3/4″ dia)) Buttermilk (1 glass)
5:30 PM Tea with Less Sugar and Milk (1 teacup)
8:50 PM Mixed Vegetable Salad (1 katori)
9:00 PM Low Fat Paneer Curry (1 katori) Missi Roti (1 roti)

Balanced Diet Plan for Weight Loss

While creating a diet chart, it is important to make sure it is balanced and ensures that you receive all the required nutrients. Thus, include the following nutrients in your diet plan:

1. Carbohydrates Diet Plan

Carbs are the body’s fundamental wellspring of energy and should make up portion of your every day calorie prerequisite. Nonetheless, it’s vital to pick the right kind of carbs. Basic carbs, for example, bread, roll, white rice and wheat flour, contain a lot of sugar and are awful for you.

Carbohydrates Diet Plan

All things considered, pick complex carbs that are high in fiber and loaded with supplements when contrasted with basic carbs. This is on the grounds that Fiber-rich complex carbs are more enthusiastically to process, leaving you feeling full for longer, and are along these lines the most ideal choice for weight control

Brown rice milletssuch as ragi and oats are all good complex carb choices.

2. Proteins Diet Plan

Most Indians neglect to meet their day by day protein prerequisite. This is inconvenient, as proteins are vital for assist the body fabricate and fix with covering, muscles, ligament and skin, as well as siphon blood. Henceforth. a high protein diet can likewise assist you with shedding pounds, as it assists work with muscling – which consumes a larger number of calories than fat.

Proteins Diet Plan

For example, around 30% of your eating regimen should comprise of protein as entire dals, paneer, chana, milk, mixed greens, eggs, white meat or fledglings. Making them help of protein with each dinner is fundamental.

3. Fats Diet Plan

A food group that has acquired a bad reputation, fats are essential for the body as they synthesize hormones, store vitamins and provide energy. Experts suggest one-fifth or 20% of your diet must consist of healthy fats – polyunsaturated, monounsaturated and Omega-3 fatty acids.

Fats Diet Plan

For instance, involving a blend of oils for various suppers – including olive oil, rice grain oil, mustard oil, soya bean, sesame, sunflower and groundnut oil – alongside limited amounts of margarine and ghee is the most ideal method for consuming fats. Yet, you should stay away from trans fats – that are found in singed snacks, totally for a reasonable Indian Diet Plan.

4. Vitamins and Minerals Diet Plan

Vitamin A, E, B12, D, calcium and iron are essential for the body as they support metabolism, nerve and muscle function, bone maintenance, and cell production. Since, these are primarily derived from plants, meat and fish, minerals can also be found in nuts, oilseeds, fruits and green leafy vegetables.

Vitamins and Minerals Diet Plan

Experts and nutritionists recommend consuming 100 grams of greens and 100 grams of fruits accordingly.

5. Indian Weight Loss Diet Plan Meal Swaps

Perhaps the most straightforward method for practicing good eating habits is to trade out the unfortunate food varieties from your Indian Diet plan is with its better other options.

Indian Weight Loss Diet Plan Meal Swaps

For instance, satisfy your desires for a nibble to crunch on with air popped popcorn as opposed to depending on potato chips. Thus, it is extraordinary assuming you look at a couple of good feast trade choices that you could have a go at going ahead.

Along with a balanced Weight loss diet chart plan, these habits will help you stay healthy:

Settle on 5-6 suppers every day: Instead of three enormous dinners, have a go at having three unassuming suppers and a couple of tidbit breaks in controlled parts for the afternoon. Dispersing your suppers across ordinary stretches forestalls causticity and swelling and furthermore keeps cravings for food under control. Thus, quit your low quality food propensity by settling on better eating decisions in your indian eating regimen plan.
Have an early supper: Indians have supper later than different social orders across the world. Since digestion dials back around evening time, a delayed supper can prompt weight gain. Specialists suggest you eat your last dinner of the day by 8 pm.
Drink a great deal of water: How does drinking more water assist you with getting in shape? First of all, it’s zero calories. Additionally, drinking a glass of water can assist with checking food cravings. Have six to eight glasses of water day by day to get thinner and furthermore find a rundown of beverages that will assist you with shedding pounds here.
Eat a great deal of fiber: An individual necessities somewhere around 15 gm of fiber consistently, as it helps assimilation and heart wellbeing. Oats, lentils, flax seeds, apples and broccoli are a few incredible wellsprings of fiber.

ALOS read;how to weight loss

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