7-Day Expert Diet Plan to Lose Weight – Breakfast, Lunch, Snacks & Dinner
Each article on the fitterfly website is a labor of love, reviewed by a team of certified medical experts specializing in various fields like Diabetology, Nutrition, Physiotherapy, Psychology.
They carefully examine all references and facts to provide up-to-date and reliable information, aiming to break myths and empower you in your health journey.
Meet Our Reviewing Team
Shilpa Joshi
Shilpa Joshi is one of India’s leading dietitian and diabetes educator. At her clinic, she uses principles of Medical Nutrition Therapy (MNT) for preventive and therapeutic care of various health issues.
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Lose 10 kilos in 10 days!
Sounds like the dream, doesn’t it? But behind these flashy promises are unhealthy shortcuts that only leave you disappointed – or worse, harm your body.
Skipping meals, starving yourself, or following random diet trends won’t get you anywhere. Real weight loss isn’t about eating less; it’s about eating smart. It’s about reducing calories while keeping your body strong and nourished.
We know, giving up ‘aloo sabzi,’ rice, or ‘namkeens’ isn’t easy. But with obesity on the rise, it’s time to find a balance that lets you enjoy your favourite foods while making healthier choices.
In this blog, we’re sharing an expert-designed Indian diet plan to help you lose weight the right way. But before that, let’s understand why a well-structured plan is the key to lasting results.
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Do You Know the Importance of a Well-Structured Diet Plan for Weight Loss?
A well-planned weight loss diet plan chart has the following benefits:
- Controlled calorie intake: when you eat fewer calories than you burn, you create a calorie deficit that helps reduce weight
- Portion control prevents overeating and binging: A weight-loss diet plan will tell you how many grams/spoons/bowls of a particular item you are to eat.
- Give you healthy yet customised food choices: An Indian diet plan for men and women will suggest healthier alternatives suited to your taste.
- Ensures balanced nutrition: Any weight loss diet plan chart must have a balanced mix of carbohydrates, proteins, and fats, along with vitamins and minerals.
What are the Elements of a Balanced Weight Loss Diet?
We all love having various vyanjans or pakwans on our plates, right? But does whatever you put on your plate provide you with all the essential nutrients?
Let’s look at some healthy options you should include on your plate:
- Vegetables and Fruits: Rich in vitamins, minerals, and fiber. Aim to fill half your plate with these.
- Whole Grains: Choose whole grains like brown rice, millets, and oats over refined grains.
- Proteins: Consume dahi, eggs, paneer, chicken, meats, fish, beans, and legumes (dal). Plant-based proteins like tofu are also a good option.
- Healthy Fats: Nuts, seeds, akhrot, and moongfali provide essential fats and help keep you full.
- Dairy: Opt for low-fat milk options like dahi and paneer.
How Do We Create Personalized Meal Plan at Fitterfly?
At Fitterfly, we believe that no two individuals are the same, and neither are their dietary needs. Instead of categorizing diet plans by gender, we focus on creating personalized plans that suit your lifestyle, health goals, and preferences.
Why Personalization Matters?
Every person’s body has unique needs influenced by factors like age, activity levels, medical conditions, and personal goals. A generic plan may not provide the balance required for optimal health.
Our Nutrition Coaches work closely with you to design meal plans tailored to your eating habits, PGR score, current health condition, and long-term health goals. Here is how we create your personalised meal plan:
- Health Conditions: Be it diabetes, weight loss, or heart health, we tailor your plan to meet your specific needs.
- PGR Score-Based Meal Mapping: By analyzing your body’s sugar response to different foods, we help optimize your diet for better outcomes.
- Lifestyle: Your daily routine, work schedule, and meal timings are all factored in.
- Cultural Preferences: Whether it’s Bengali, Punjabi, or South Indian cuisine, we ensure your meals feel familiar and satisfying.
- Activity Levels: We align your nutrition with your fitness goals and energy demands.
- Favorite Foods: You don’t have to give up that occasional biryani or dessert; we make it work without disrupting your progress.
Weight loss isn’t about restrictions; it’s about balance. Start with small steps and focus on making lasting changes. If you need help, a Nutrition Coach can guide you with a personalized plan!
Why wait? Fill out this form, and we will get back to you!
7-Day Indian Diet Plan for Weight Loss
Here is a 7-day weight loss diet plan designed by specialists and recommended by VP Nutrition at Fitterfly, Shilpa Joshi.
Remember that this is a basic strategy, and there are no calories mentioned. You can use the Fitterfly app’s meal diary to track calories, activity, and other metrics.
When you wake up, put 1 pinch of cinnamon powder in one glass of water and drink; this is the best way to start your day by controlling your blood sugar.
Now let’s see what option you can have as your meal throughout the day:
What Can You Have in Your Breakfast?
| Option 1 | 1 small bowl of dalia upma with veggies + 1 small bowl of chana |
| Option 2 | 2 small vegetable besan cheela + mint chutney |
| Option 3 | 1 small vegetable oats poha + 1 boiled egg/omlette |
| Option 4 | 2 vegetable idli + 1 medium bowl sambhar/ 1 small bowl dal chutney |
| Option 5 | 2 small oats vegetable cheela + 1 small bowl curd |
| Option 6 | 1 medium vegetable uttapam + 1 small bowl dal chutney |
| Option 7 | 1 small bowl wheat vermicelli upma + 1 small bowl boiled moong |
Mid-morning – 1 glass chia seed water, 1 glass sabja water, or 1 glass buttermilk
What You Can Have for Your Lunch?
| Option 1 | 1 medium bowl mixed salad + 2 small phulka + 1 medium bowl curd + 1 medium bowl green leafy vegetable |
| Option 2 | 1 medium bowl cucumber raita + 1 medium bowl paneer/chicken pulao with veggies |
| Option 3 | 1 medium bowl sprout salad + 1 medium vegetable paratha + green chutney |
| Option 4 | 1 medium bowl tomato carrot salad + 1 medium bowl brown rice + 1 medium bowl rajma curry/egg curry |
| Option 5 | 1 medium bowl chopped salad + 1 small phulka + 1 small bowl rice + 1 medium bowl chole curry |
| Option 6 | 1 medium bowl mixed salad + 2 small phulka + 1 medium bowl curd + 1 medium bowl gravy vegetable |
| Option 7 | 1 medium bowl kuchumber + 1 medium bowl brown rice + 1 medium bowl kadhi without pakoda |
Don’t miss out on these Evening Snacks
| Option 1 | 1 cup green tea/ black tea/black coffee |
| Option 2 | 1 small seasonal fruit + 1 tablespoon mixed seeds / 5 almonds/ 2 walnuts/ 1 tablespoon roasted chana |
What You Can Eat in Your Dinner?
| Option 1 | 1 medium bowl mixed salad + 1 medium Jowar roti + 1 medium bowl paneer curry/ chicken curry |
| Option 2 | 1 medium bowl onion cucumber salad + 1 medium bowl oats khichdi + 1 medium bowl curd/boiled egg |
| Option 3 | 1 medium bowl tomato raita + 1 medium paneer paratha + mint chutney |
| Option 4 | 1 medium bowl carrot onion salad + 1 medium bowl brown rice + 1 medium bowl dal + 1 medium bowl dry vegetable |
| Option 5 | 1 medium bowl vegetable soup + 1 medium paneer vegetable wrap |
| Option 6 | 1 medium bowl grilled veggies + 1 medium bowl buckwheat khichdi + 1 medium bowl curd |
| Option 7 | 1 medium bowl chicken / paneer salad + 2 small phulka + 1 medium mixed vegetable |
Points To Keep in Mind When Following A Diet Plan for Weight Loss
When following a diet plan for weight loss, the cooking methods you choose can significantly impact your results.
Healthy cooking methods can help preserve nutrients and reduce unnecessary calories, while unhealthy methods can add excess fats and sugars to your meals.
5 Tips for Healthier Eating When Dining Out & Social Gatherings
Here are a few ways to eat smart when eating out:
- Plan your meal: Check the menu and pick what’s best for you. We know it is difficult to resist when seeing so many options, but remember that your goal is to lose weight, not to gain it.
- Drink water 15-30 minutes before eating: The water makes you feel full and prevents overeating.
- Mindful eating: Chew and savor each food item well. Listen to your hunger cues well.
- Balance your choices: Eat fried foods and sweets in moderation.
- Stay active: Do not get into bed soon after a heavy dinner; eat 2-3 hours before bedtime to help with digestion.
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How Exercise Complements The Diet Plan For More Effective Weight Loss.
A weight loss diet plan chart can only be of maximum benefit if it is complemented by daily physical activities and workouts. How?
- It boosts your metabolism
- Burns calories
- Builds muscle mass by shredding fat and building lean muscle weight
- Reduces stress and its related issues of binge eating, weight gain, deranged hormones, etc.
- Keeps you active and fit.
Why Are Sleep and Stress Management Important for Weight Loss?
Losing weight isn’t just about what you eat or how much you exercise. Sleep and stress play a huge role too. Here’s why:
How Sleep Helps with Weight Loss?
- Keeps Hunger in Check: Research has found that, when you don’t sleep enough, your body produces more of the hormone that makes you feel hungry (ghrelin) and less of the one that tells you you’re full (leptin). This can make you overeat.
- Boosts Your Metabolism: Good sleep helps your body burn calories more efficiently. Lack of sleep slows everything down.
- Helps Your Body Recover: Sleep is when your muscles repair and get stronger after workouts, helping you burn more fat.
How Stress Impacts Weight Loss?
- Leads to Emotional Eating: Stress makes your body release cortisol, which can make you crave comfort foods like sweets and fried snacks.
- Stores More Fat: Research shows that high stress levels signal your body to store fat, especially around your belly.
- Affects Your Choices: When you’re stressed, it’s harder to stick to healthy eating habits and say no to junk food.
- Slows Down Progress: Stress can make it harder to stay focused on your weight loss goals.
How to Overcome Diet Challenges?
Two things help overcome issues with adhering to a diet plan for weight loss:
- Unrealistic goals
- Lack of motivation
How can you overcome them?
Understanding the exact cause of your weight gain, expert guidance on the best Indian diet plan to lose weight, and seeking support from friends, family, and co-workers to stay motivated can help.
Do and Don’t in Diet Chart for Weight Loss
Losing weight can be simple if you focus on the right habits. Here are some tips to help you make better food choices:
✅ What to Do
- Eat Balanced Meals: Include foods like dal, roti, sabzi, or rajma chawal in your meals. They give your body the nutrients it needs and keep you full longer.
- Drink Water Often: Instead of reaching for a sugary drink, have a glass of water. It helps control hunger and keeps you refreshed.
- Watch Your Portions: Serve a smaller plate of your favorite meal. Enjoy it without overloading your plate.
- Add More Fiber: Foods like apples, cucumbers, and oats help with digestion and keep you full.
- Eat on Time: Try to stick to meal timings, like breakfast by 9 am, lunch by 1 pm, and dinner by 8 pm.
❌ What to Avoid
- Packaged Foods: Chips, biscuits, or instant noodles might be quick but aren’t great for weight loss.
- Extreme Dieting: Eating very little or avoiding entire food groups (like carbs and fats) can harm your health.
- Late-Night Heavy Eating: Avoid having paratha or biryani at midnight. It can disturb your sleep and digestion.
- Not Exercising
- Being Not Physically Active
Pro Tip: Simple swaps like replacing fried samosas with a roasted snack or sugary drinks with lassi or chass or buttermilk can make a big difference.
Diet Plan For Weight Loss – For Male and Female
You may have come across separate diet plans for men and women on the internet. But let’s bust this MYTH for you: there is no scientific basis for such gender-specific diet plans!
Medically, diet plans are not determined by sex but by factors like weight, height, BMI, activity level, and individual health goals. Whether male or female, the focus remains on creating a balanced diet that aligns with your body’s nutritional needs and your target weight loss.
For instance, a person with a more active lifestyle, regardless of gender, might require more calories and proteins compared to someone with a sedentary lifestyle. Similarly, portion sizes and macronutrient distribution are adjusted based on individual metrics and goals—not their gender.
So, instead of looking for separate plans, focus on a personalized, well-balanced diet that works for your unique body and helps you achieve your weight loss targets effectively.
How We At Fitterfly Can Help You?
At Fitterfly, we understand that weight loss goes beyond counting calories. It’s about achieving balance with the right portions and nutrients while still enjoying your favorite foods.
Our Nutrition Coaches work one-on-one to create personalized diet plans tailored to your lifestyle, food preferences, and habits. They teach smart eating techniques so you can enjoy your favorite meals in the right portions that nourish your body.
But weight loss isn’t just about food. Effective results also come from combining proper exercise, better sleep, and stress management. That’s where the Fitterfly Weight Loss Program stands out.
With a holistic approach, our program integrates three key pillars: Nutrition, Fitness, and Sleep & Stress Management. Our expert team includes Nutrition Coach, a Fitness Coach, and Success Coach who works collaboratively to design a plan tailored to your unique health conditions and goals.
What sets Fitterfly apart is our commitment to long-term results. Our approach not only helps you lose weight but also equips you with the knowledge and habits to maintain a healthy lifestyle well beyond the program.
With Fitterfly, you’re not just shedding weight; you’re embracing a sustainable, healthier way of living.
Call us at 08046807733 to get started today!
This blog provides general information for educational and informational purposes only and shouldn't be seen as professional advice.
Frequently Asked Questions
What is a diet plan for weight loss? How do I choose the right diet plan for me?
The right diet plan for weight loss is one that cuts back on calories, provides balanced nutrition, and is tailored to your dietary preferences, tastes, and budget.
Are there specific foods I should avoid when following a weight-loss diet?
Foods that are high in calories are to be reduced when on a weight loss diet plan chart; a few examples are sugary treats, fried foods, fast foods, etc.
How many calories should I consume in a day for weight loss?
The amount of calories to be consumed per day when on a diet plan for weight loss will be correctly determined by your expert dietician. Your weight, body type, health status, etc. influence the quantity of calories you should consume.
Can I still enjoy my favourite foods while on a weight-loss diet?
Yes, dieticians and physicians do not recommend that you completely quit any of your favourite foods. Instead, they promote—moderation is the key. Opt for portion control and reduced frequency when enjoying savoury foods.
How long will it take to see results on a weight loss diet plan?
Crash diets and quick weight loss are not recommended. The best Indian diet plan to lose weight may take anywhere from weeks to months. It depends on suitability, adherence, and body response to the diet chart.
Are there any risks associated with weight loss diets?
Improperly planned weight loss diet plan chart may cause muscle loss, nutritional deficiencies, and weakness. It is advisable to consult an expert dietician to avoid such risks.
Is it advisable to consult a healthcare professional before starting a weight loss diet?
Yes. It is best to consult a physician before starting a diet plan for weight loss. Underlying health issues, gut problems, etc. may worsen if not considered when planning the diet.
How to start a diet plan?
Begin by setting realistic goals, consulting with a nutritionist, and gradually making healthy changes to your diet.
How do I plan my diet for weight loss?
Plan meals that are balanced, include a variety of nutrients, and are within your calorie needs. Make a weekly grocery list to help stay on track.
What is the best diet for Indians to lose weight?
A balanced diet with traditional Indian foods like roti, dal, sabzi, and curd. Focus on portion control and include plenty of vegetables and whole grains.
How do I start a diet plan for beginners?
Start by making small, manageable changes, such as incorporating more fruits and vegetables, reducing sugar intake, and drinking more water.
What is the 5 meal a day diet plan?
As per the Indian Council of Medical Research (ICMR) guidelines, it is generally recommended to have three main meals (breakfast, lunch, and dinner) and two to three healthy snacks in between.
How to lose 5 kgs in a month with an Indian diet?
Losing weight depends on your diet and physical activity. Focus on a balanced diet with controlled portions, avoid fried and sugary foods, and include regular exercise or yoga. Meals should have plenty of vegetables, lean proteins, and whole grains. This approach will help you achieve your weight loss goals.
