Get Results with This Step-by-Step Diet Plan for Weight Loss
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.
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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!
This line attracts many who want to lose weight, and some get trapped by such false advertisements.
Some might stop eating, thinking it will automatically reduce weight.
However, these practices are wrong and only weaken your body. To lose weight effectively, you must understand the science and listen to experts.
To choose wisely, remember that the key to any diet plan is to reduce calories while getting the necessary nutrients. Although there are many diet plans online, select one tailored to your body.
This can be challenging given our love for ‘aloo sabzi,’ rice, and ‘namkeens,’ but with rising obesity, it’s time to find the best Indian diet plan to lose weight.
In this blog we are sharing expert’s designed diet plan that will help you to lose weight. But first, let’s understand the importance of a structured diet plan in weight loss.
080468 07733Do 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 Components 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:
1. Vegetables and Fruits: Rich in vitamins, minerals, and fiber. Aim to fill half your plate with these.
2. Whole Grains: Choose whole grains like brown rice, millet, and oats over refined grains.
3. Proteins: Consume dahi, eggs, paneer, chicken, meats, fish, beans, and legumes (dal). Plant-based proteins like tofu are also a good option.
4. Healthy Fats: Nuts, seeds, akhrot, and moongfali provide essential fats and help keep you full.
5. Dairy: Opt for low-fat milk options like dahi and paneer.
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Indian Diet Plan for Weight Loss
Here is a 7-day weight loss diet plan designed by specialists and recommended by India’s Leading Dietician, 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 to control 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 tbsn mixed seeds / 5 almonds/ 2 walnuts/ 1 tbsn 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.
Here are some key points to keep in mind:
- Consistency: Stick to your diet plan consistently to see results.
- Portion Control: Be mindful of portion sizes to avoid overeating.
- Hydration: Drink plenty of water throughout the day.
- Balanced Meals: Ensure each meal includes a balance of protein, carbs, and fats.
- Avoid Processed Foods: Focus on whole, unprocessed foods as much as possible.
- Cooking Methods: Choose healthy cooking methods such as:
- Steaming: Steaming vegetables retain nutrients and don’t require added fats.
- Grilling: Grilling meats, paneer, and vegetables can flavor them without adding extra calories.
- Baking: Baking can be a healthier alternative to frying, especially for dishes like chicken or fish.
- Stir-frying: Using a small amount of healthy oil to quickly cook vegetables and proteins can be nutritious and delicious.
- Boiling: Boiling is a simple method that can be used for various foods, keeping them light and healthy.
Tips on Making Healthier Choices When Dining Out or Facing 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.
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.
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.
How We At Fitterfly Can Help You?
At Fitterfly, we understand that weight loss is more than just counting calories. It’s about balancing your diet with the right portions and nutrients while enjoying your favorite foods.
That’s why our Nutrition Coaches engage in detailed one-on-one sessions to tailor a diet plan that fits your lifestyle, food preferences, and habits.
Our coaches will introduce you to smart eating techniques that don’t require you to give up your favorite foods. Instead, they teach you how to enjoy your favorite meals but in the right portions that also nourish your body.
But smart eating is just one part of the equation. Effective weight loss also involves proper exercise and management of sleep and stress.
This is where Fitterfly’s weight loss program really stands out.
Under one roof, you gain access to a comprehensive support system involving three crucial pillars:
1. Nutrition
2. Fitness and
Our coaches – a Nutrition Coach, a Fitness Coach, and a Success Coach, work collaboratively to develop a personalized plan tailored to your health conditions and goals.
What makes the Fitterfly weight loss program truly effective is not just our emphasis on a balanced diet but also our holistic approach to managing your overall lifestyle.
This coordinated effort ensures that you not only lose weight but also understand how to maintain a healthy weight long after the program ends.
With Fitterfly, you’re not just losing weight, you’re learning how to sustain a healthier lifestyle for the long term.
Lost 12 kg in 3 months without tough diet restrictions!
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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.
