The bottom line for any diet plan for weight loss is to cut down on calories while eating all the nutrients you need. While the internet is flooded with diet plans for weight loss, choosing the right plan tailored to your body is essential.
Selecting an Indian diet plan for weight loss may sometimes feel challenging—given the fact that we are too attached to our ‘aloo sabzi’, rice preparations, and tea-time ‘namkeens’.
However, with the country’s obese population rising, it is time we buckle up to find the best Indian diet plan to lose weight.
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: It stops you from over-eating and bingeing. A diet plan for weight loss will tell you how many grams/spoons/bowls of a particular item are to be eaten.
- Give you healthy yet customized food choices: An Indian diet plan for men and women will suggest healthier alternatives suited to your taste.
- Ensures balanced nutrition: An Indian weight loss diet plan chart will guarantee a balanced mix of carbohydrates, proteins, and fats, along with vitamins and minerals.
Indian Diet Plan for Weight Loss
Here is a 7-day weight loss diet plan designed by specialists for both men and women. Remember that this is a basic strategy, and there are no calories mentioned.
You can use the Fitterfly Metabolic Health App to track calories, activity, and other metrics.
On waking up – 1 pinch cinnamon powder in one glass of water.
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 or 1 glass sabja water or 1 glass buttermilk
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 |
Evening snack
| 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 |
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 |
Tips on Making Healthier Choices When Dining Out or Facing Social Gatherings
A few ways to eat smart when eating out:
- Plan your meal: Skim through the menu and pick what’s best for you
- Drink water 15-30 minutes before eating: The water makes you feel full and prevents overeating
- Mindful eating: Chew and savour 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
You can get the maximum benefits of a weight loss diet plan chart only if you complement it with 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
There are two things that help overcome issues with adhering to a diet plan for weight loss:
- Unrealistic goals
- Lack of motivation
How can you overcome them?
Understanding the true 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 in your journey to lose weight can help.
Fittertake
If you are looking for an Indian diet plan for weight loss that is healthy yet tasty and affordable, consult our expert weight loss experts on Fitterfly’s Weight Loss Programme. You can also directly sign up if you wish to know more.
You can also use our Healthy Weight Calculator to help you stay ahead of your weight-loss journey
Without much adieu, speak with us by just dialling a missed call at 08069450746, and we will definitely get back to you. Together, let us make the journey towards fitness more healthy and enjoyable.
This blog provides general information for educational and informational purposes only and shouldn't be seen as professional advice.
