Best Indian 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 the right food. 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.
We also love our snacks and can’t imagine a day without our fix of namkeens and bhujias. We even encourage our friends and family to eat more, as a sign of hospitality and affection, and consider refusing, an extra helping a rebuff.However, India’s health status is concerning now. One in every four people in India is obese, according to NFHS (2019-2021). Given the data, it’s important to be aware that being overweight or obese can increase risk of diabetes, liver disease, heart disease and even cancer.
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 spend and gain weight when you consume more calories than you lose.
To drop those extra kilos, all you need to do is eat within your calorie budget and burn the required number of calories.
However, simply determining how many calories your body needs isn’t enough. After all, 2 samosas(550 kcal), 3 slices cheese pizza(450 kcal) and 3 gulab jamuns (450 kcal) may be within your daily requirement of 1500 calories, but these unhealthy food choices will eventually lead to other health problems like high cholesterol and blood sugar.
To lose weight healthiy you also need to ensure your diet plan is balanced i.e. covers all food groups and provides all the nutrients you need for good health.
Summary
The amount of calories consumed and spent determines weight management. To lose weight, one needs to burn more calories than one consumes. One needs to maintain a calorie deficit to lose weight. The type of calories also makes a difference. The best way to lose weight is to have a well-balanced diet as per your personal requirements.
The Best Diet Plan for Weight Loss – Men and Women
No single food provides all 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 loss combines the five major food groups.
1200 Calorie Weight Loss Sample Diet Plan for Men and Women
More articles :-
Weight Loss Diet Plan Chart – Day 1
- After starting your day with cucumber water, have oats porridge and mixed nuts for breakfast.
- Next, have a roti with dal and gajar matar sabzi for lunch.
- Follow that up with dal and lauki sabzi along with a roti for dinner.
| Day 1 | Diet chart |
|---|---|
| 6:30 Am | Cucumber Detox Water (1 glass) |
| 8:00Am | 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 | Mixed Vegetable Salad (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) Roti (1 roti/chapati) |
Weight Loss Diet Plan Chart – Day 2
- On the second day, eat a mixed vegetable stuffed roti along with curd for breakfast.
- For lunch, have half a katori of methi rice along with lentil curry.
- Next, end your day with sautéed vegetables and green chutney.
| Day 2 | Diet chart |
|---|---|
| 6:30 Am | Cucumber Detox Water (1 glass) |
| 8:00Am | Curd (1.5 katori) Mixed Vegetable Stuffed Roti (2pieces) |
| 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) Green Chutney (2 tablespoon) |
Weight Loss Diet Plan Chart –Day 3
- Breakfast on day 3 would include Multigrain Toast and Skim Milk Yogurt.
- In the afternoon, have sauteed vegetables along with paneer and some green chutney.
- Half a katori of methi rice and some lentil curry to make sure you end the day on a healthy note.
Day 3 Diet chart 6:30 Am Cucumber Detox Water (1 glass) 8:00Am 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
- Start Day 4 with a Fruit and Nuts Yogurt Smoothie and Egg Omelette
- Follow that up with Moong Dal, Bhindi Sabzi, and roti.
- Complete the day’s food intake 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) 12:00Pm Skimmed Milk Paneer (100 grams) 2:00 Pm Mixed Vegetable Salad (1 katori) 2:10 Pm Green Gram Whole Dal Cooked (1 katori) Bhindisabzi (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 Chart – Day 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 afternoon.
- End the day with roti, curd and aloo baingan tamatar ki sabzi.
Day 5 Diet chart 6:30 Am Cucumber Detox Water (1 glass) 8:00Am 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 (1roti) 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 (1katori) Roti (1 roti/chapati)
Weight Loss Diet Plan Chart – Day 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) 8:00Am 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 (1katori) 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 Chart – Day 7
- On the seventh day, start with besan chilla and green garlic chutney.
- Have steamed rice and palak chole for lunch.
- End the week on a healthy note with low fat paneer curry and missi roti.
Day 7 Diet chart 6:30 Am Cucumber Detox Water (1 glass) 8:00Am Besan Chilla (2 cheela) Green Garlic Chutney (3tablespoon) 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)
Comments