The best Indian diet plan for weight loss plan is a combination of the five main foods. For instance, fruits and vegetables, cereals and pulses, meat and dairy products, and Fats and oils. Typically, Indian food’s menu and culture are enriched with high amounts of sugar and carbohydrates. So, they are getting much more obese nowadays due to the nature of the food types.
However, it is essential for health-conscious people to know how to handle each food group and when the ideal time to eat is.
Fortunately, we have designed an ultimate diet guide on how to lose weight scientifically.
Definitely, you will lose your excess weight with a balanced diet chart if you follow these outlines to the end. So, let’s go ahead and know the details.
Scientific Thinking Behind Weight Loss:
Normally, your weight will increase when you consume food rather than exercise until sweating. Again, you will lose weight if your exercise is more than consumed.
So, taking more food means gaining extra weight. To drop those extra calories, you just need to increase energy burning to a certain level. Then, the combination of less consumption of food and more exercise is recommended by the experts. But, during those processes, convert your diet menu to high-calorie foods instead of adding excess carbohydrates. This procedure only depends on your willingness and dietary preferences to be fit.
However, to lose weight in a healthy way, it is important for you to follow the Indian Balanced Diet Plan for Weight Loss. It includes all food groups and covers all nutrients that you need for a healthy life.
Foods To Avoid:
- Butter, vegetable oil, potatoes, deep-fried foods, pizza and burgers, fatty or fast foods, etc.
- Soft drink with heavily sweetened
- Ready-to-eat and frozen foods.
Indian Diet Plan For Weight Loss In One Month:
Source- (National Institute of Nutrition), India
Week-1: Weight Loss Diet Chart:
| Week Name | Early Morning + Breakfast | Lunch | Dinner |
| Week-1 | 1 glass warm water with some herb brewed in it +2-3 soaked almonds or Lemon tea/ Ginger Tea/Coffee/ milk 1 cup (150 ml) | – Salad with fresh vegetables and curd 1 cup – Dal Palak/ chicken curry/ sambar/ asam -1 cup Phulkas (multigrain) 1 piece Rice ½ cup Cooked vegetables/ greens/ Palya 1 cup (150 gms) | Salad with fresh vegetables 1 cup Methi Dal / sambar/rasam 1 cup Phulkas ( multigrain ) 1-2 piece Cooked vegetables/ greens/ Palya 1 cup (150 gms)Bedtime – Milk/buttermilk (optional ) 150 ml |
Week -2 : Weight Loss Diet Plan:
| Meals | What Should Eat |
Early Morning (6.00-6.300) | 2 teaspoons of fenugreek seeds/1 cup chia seeds soaked with 1 glass of water over the night/1 cup water with the juice of half a lime/ 10 ml amla juice or1 cup water with the juice of half a lime/ 10 ml wheatgrass juice |
Breakfast | ½ cup coconut chutney + 1 cup green tea + 4 almonds/ Daal- 2 moong, green tea-1 cup, almond- 4 pieces/1 cup vegetable oats + 1 cup green tea + 4 almonds, walnut or½ cup vegetable upma + 1 cup milk / green tea + 2 almonds |
| Mid-Morning (10.00-10.30) | Fruits according to your choice/1 cup seasonal fruits or1 cup fresh pressed fruit. |
Lunch | 2 rotis or ½ white rice + 1 cup dal + 1 cup mixed vegetables with salad.1 serving of rice or 2 rotis+ 1 cup vegetable curry + ½ cup lentil curry + 1 cup salad + 1 cup low-fat curd½ cup white rice + 1 roti (with or without ghee) + 1 cup rajma + 1 cup salad + 1 cup buttermilk |
Post Lunch (4.00-4.30) | 10-15 peanuts with salt pepper and lemon juice and 1 cup cucumber or carrot slices/1 cup coconut water + ½ cup grapes/watermelon/1 fruit of your choice/1 cup coconut water or freshly pressed fruit juice or green tea/ |
Dinner (within 9.00 Pm) | Two rotis with mixed vegetables curry 1 cup low-fat curd+1 cup salad 1 cup warm milk /2 rotis + ½ cup mushroom + 1 cup warm milk with a pinch of turmeric before bed/2 rotis + ½ cup dal + 1 cup vegetable stew + ½ cup salad + 1 piece of dark chocolate + 1 cup warm milk before bed |
Week -3: Weight Loss Diet Plan:
| Meals | What Should Eat |
Early Morning (6.00-6.300) | 10 Spirulina or green leafy veggie juice + 1 fruit of your choice |
Breakfast | 1 bowl vegetable sprout poha with chutney / 3-4 dal paddu with sambhar /2 oats idli + sambhar / 2 methi parantha with low-fat curd / 2 mixed vegetable adai uttapams + 1 bowl mixed veg sambhar |
| Mid-Morning (10.00-10.30) | 1 fruit of your choice/fistful of Assorted nuts / 2 tbsp of trail mix. |
| Lunch | 2 multigrain roti + 1 bowl veg or non-veg (seafood, fish, chicken) subji of choice + 1 bowl of thick dal / 1 bowl red rice + 1 bowl mixed vegetable sambhar + 1 bowl subji + 1 bowl low-fat curd |
| Post Lunch (4.00-4.30) | 10-15 peanuts with salt pepper and lemon juice and 1 cup cucumber or carrot slices/1 fruit of your choice/1 cup coconut water or freshly pressed fruit juice or green tea/ |
| Dinner (within 9.00 Pm) | 1 bowl fruit and a veggie mixed salad of choice + 2 bran rotis (wheat roti or oat bran) + 1 bowl of non-veg subji / 1 bowl red rice or brown rice + 1 bowl dal + 1 bowl curd |
Week-4: Weight Loss Diet Plan:
| Week Name | Early Morning + Breakfast | Lunch | Dinner |
| 1. 10 ml Amla juice + 3-4 walnuts and almonds mix. 2. medium dal paranthas (made from leftover dal if any) + 1 bowl low-fat curd / 2 Ragi veggies paddus with peanut chutney / 2 small and fluffy vegetable pancakes / 2 paranthas + 1 bowl vegetables raita paranthas (made from leftover dal if any). 3. 2 medium dal paranthas (made from leftover dal if any) + 1 bowl low-fat curd / 2 Ragi veggies paddus with peanut chutney / 2 small and fluffy vegetable pancakes / 2 paranthas + 1 bowl vegetables raita + 1 bowl low-fat curd / 2 Ragi veggies paddus with peanut chutney / 2 small and fluffy vegetable pancakes / 2 paranthas + 1 bowl vegetables raita | 1 bowl millet and dal khichdi + 1 bowl mixed vegetable kadhai / 2 multigrain roti + 1 bowl non-veg subji or egg bhurji +1 glass of spiced buttermilk / 2 vegetable millet uttapams + 1 bowl sambhar. | 1 bowl vegetable and mixed seeds salad + 2 multigrain roti + 1 non-veg subji or dal of your choice / 1 bowl red or brown rice + 1 bowl mix veg sambhar + 1 egg bhurji. |
How Will You Feel After Maintaining the Menu?
By maintaining the above chart, you will definitely start to lose weight by burning fat within one week. Plus, your unhealthy eating habits will be changed. You will feel light and happy.
On the other hand, you will feel better regarding digestion and gastritis. And, ultimately, you will fall in love with your new lifestyle. So, keep up this practice and enjoy your life free from diseases and anxiety.
Weight Loss Tips For Indian
- Try to avoid too many oily foods, as Ghee is healthy but you should avoid it for the first few days.
- Walk routinely and sleep at least 7-8 hours a day.
- Do meditation regularly as it helps control your mental and physical stress
Healthy Weight Loss Plan For Female In Indian:
It is tough to find an ideal weight loss plan for females who want to lose weight with a suitable diet. Because food provides nutrition to their bodies but without exercise, it flourishes body weight only. However, if you are looking for an ideal diet plan, the below part will teach you how to plan and follow a diet plan for losing weight.
To prepare a weight loss diet chart for females, you have to understand the science that goes behind it. In fact, the scientific process is the combination of consuming calories and burning them. Indian diet plan for weight loss is important to lose weight by maintaining daily calories. Because it is very challenging to find a suitable diet plan for weight loss. However, when you eat the right amount and follow the right format, it will be effective in losing weight. Let’s follow the diet chart for females.
Weight Loss Diet Chart For Females:
| Meal | What Should Eat |
| Early Morning | Dates 2 pieces/ drink warm with lemon juice1 glass +honey |
| Breakfast | Sambar with 2 brown rice idlis/Paneer sandwich with mint chutney/ Yogurt with sliced fruits and sunflower seeds/vegetable poha/ Chana dal pancakes with mixed vegetables and a glass of milk/ bread and egg with fruits/, bread and eggs are good choices. |
| Lunch | Whole-grain roti with vegetable sabzi/ Dal with veg or nonveg sabzi and brown rice/ Chickpea curry with brown rice/ Brown rice with dal/ Whole-grain roti with mixed-vegetable curry with one dal/ Whole-grain roti with vegetable sabzi/ Dal with veg or nonveg sabzi and brown rice/ Medium affair with dal, sabzi, roti and curd or rice, rajma, chole, etc. |
Dinner | Tofu/chicken curry with mixed vegetables and a fresh spinach salad/Chicken gravy with 2 multigrain rotis/ Khichdi with sprout salad/Veg paratha with raita/Palak paneer with brown rice and vegetables/ 2 Multigrain rotis with chicken and curd/ Mixed Vegetable Salad (1 bowl)/ Chana masala with basmati rice and green salad/ One bowl of fruits and vegetables with multigrain rotis |
Snacks (At your favorable time) | Fruits salad, apple, dates, walnut protein buttermilk, and sandwichVegetablesGreen peanuts and seedsMultigrain flour |
The above diet chart is designed with enriched food items that you need to lose weight in a healthy way. You might practice as per the chart whenever you want to start your weight loss plan.
Indian Overall Diet Menu For Weight Loss
Carbohydrates:
Sometimes many of you skip carbohydrates as bad ingredients from your weight loss diet. However, in favor of women’s diet plans, they should choose the right nutritious types of grains, for example, brown rice, ragi, and oats, and try to avoid those that contain too much sugar.
Protein:
Proteins are the next important element in a weight loss plan as they help to repair cells, develop growth, and strengthen bones, muscles, and skin. Finally, It also helps burn more calories.
Fiber:
Fiber is another major component of a female weight loss diet as well as a male. Because they prevent constipation, improve digestion, and make you healthier and stronger. Especially, Fibers like oats, seeds, and apples reduce your cholesterol level also.
Fat:
All fats are not unhealthy, but some are necessary for weight loss. Omega-3 fatty acids should be considered 20% of the diet plan for the female weight loss menu. It provides energy, stores vitamins, synthesizes hormones, and keeps the heart healing.
Vitamins and minerals:
You can’t think about your weight loss diet plan without keeping vitamins A, E, B-12, D, minerals, calcium, and iron, as they assist in metabolism, bone health, as well as muscular function. You can get them through fruits like tomatoes, guava, cabbage, mushrooms, papaya, and green leafy vegetables.
Generally, Indians prefer to take Daal Chawal, Sambar, Roti with Sabzi, white rice with vegetables or fish for dinner for weight loss. But, following all in a controlled way is more effective for weight loss.
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A Smart Diet Chart for Indian Weight Loss:
Here are the delicious foods that you can choose for a Lacto-vegetarian for weight loss. Follow the below healthy menu to have nutrients with your daily meal.
| Name Of Foods | What Should Eat |
| Vegetables | Tomatoes, spinach, eggplant, mustard greens, okra, onions, bitter melon, cauliflower, mushrooms, & cabbage. |
Fruits | Including mango, papaya, pomegranate, guava, oranges, tamarind, lychee, apples, melon, pears, plums, and bananas. |
| Nuts & Seeds | Cashews, almonds, peanuts, pistachios, pumpkin seeds, sesame seeds, watermelon seeds, and more |
| Whole Grains | Brown rice, basmati rice, millet, buckwheat, quinoa, barley, corn, whole-grain bread, amaranth & sorghum |
| Herbs and spices: | Garlic, ginger, cardamom, cumin, coriander, garam masala, paprika, turmeric, black pepper, fenugreek, basil, and more |
| Healthy Fats | Coconut milk, full-fat dairy, avocado, coconut oil, mustard oil, olive oil, peanut oil, sesame oil, ghee |
Final Talk About Indian Weight Loss:
Indian Diet Plan for Weight loss isn’t a matter of concern as you are getting a suitable solution from here to prioritize your fitness and lead a disease-free healthy life.
Actually, weight loss is not so easy; it requires discipline, patience, and effort.
Though there are many rules floating around related to weight loss, our diet plan for weight loss is one of the best, as mentioned throughout the article.
So, follow these scientific guidelines whenever you need them. Yet, if you have anything more to know about weight loss, let us know by leaving your valuable comment in the comment box below. We will reach out to you ASAP.
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