Best Indian Diet Plan for Weight Loss

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Are you looking for the best Indian Diet Plan to lose weight? The rules are simple.

Table of Contents

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 healthily, 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 requirements.

The Best Diet Plan for Weight Loss – Men and Women

No single food provides all the 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

A lot can be spoken about what goes into an ideal diet chart. However, one’s nutritional requirement varies based on various factors. It could change depending on sex.

Geography can play a role as well, with North Indian diets being largely different from South Indian ones. So, here meal preferences come into play since the consumption of food by a vegetarian or a vegan differs largely from that by a non-vegetarian.

However, we have put together a diet plan ideal for weight loss with Indian food. This 7-day diet plan also known as a 1200-calorie diet plan is a sample, and should not be followed by any individual without consulting a nutritionist.

Weight Loss Diet Plan Chart – Day 1

• A

• 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.

Mixed Nuts (25 grams)

Roti (1 roti/chapati)

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.

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.

Green Chutney (2 tablespoon)

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.

Egg Omelette (1 serve(one egg))

Roti (1 roti/chapati)

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.

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

Roti (1 roti/chapati)

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.

Balanced Diet Plans for Weight Loss – Men and Women

While creating a diet chart, it is important to make sure, that the food you eat is balanced and also you receive all the required nutrients for your body. Thus, make sure that you include the following nutrients in your diet plan.

1. Carbohydrates

Carbs are the body’s main source of energy and should make up half of your daily calorie requirement. However, it’s important to choose the right type of carbs.

For example, simple carbs, such as bread, biscuit, white rice, and wheat flour, contain too much sugar and are bad for you. Instead, opt for complex carbs that are high in fibre and packed with nutrients.

This is because fibre-rich complex carbs are harder to digest, making you feel full for longer, and are therefore the best option for weight management. Brown rice, Oats and millets such as ragi, jowar and bajra are all good complex carb choices.

2. Proteins

Most Indians fail to meet their daily protein requirement. This is troublesome, as proteins are essential to help the body build and repair tissue, muscles, cartilage, and skin and better blood flow.

A high protein diet can also help you lose weight and helps build uscle – which burns more calories than fat.

For instance, about 30% of your diet should consist of protein in the form of whole pulses (rajma, chole, lobhia, green gram), paneer, chickpea, milk, eggs, lean meat, or sprouts. Having one helping of protein with every meal is essential.

3. Fats

Fats, the notorious food group, is necessary for the body because they help produce hormones, absorb vitamins, and provide energy.

Experts suggest one-fifth or 20% of your diet must consist of healthy fats – polyunsaturated, monounsaturated, and Omega-3 fatty acids. It has also been proven by research that having a healthy approach to your fat diet plan will be beneficial.

For example, using a combination of oils for different meals – including olive oil, rice bran oil, mustard oil, soya bean, sesame, sunflower, and groundnut oil – along with restricted quantities of butter and ghee is the most optimal way to consume fats. But, you must avoid trans fats at all costs found in fried snacks and baked items.

4. Vitamins and Minerals

Vitamin A, Vitamin E, Vitamin B12, Vitamin D, calcium and iron are essential for the body as they support metabolism, nerve and muscle function, bone maintenance, and cell production.

Experts and nutritionists recommend a diet rich in fruits and vegetables to boost vitamin and mineral intake

5. Indian Weight Loss Diet Plan Meal Swaps

One of the easiest ways to eat healthily is to swap out the unhealthy foods from your Indian Diet plan with its healthier alternatives.

For example, instead of digging into a pack of potato chips have air-popped popcorn or whole wheat khakhra.

Along with a balanced Weight loss diet chart plan, these habits will help you stay healthy:

• Opt for 5-6 meals a day: Instead of three large meals, try having three modest meals and a few snack breaks in controlled portions for the day. Spacing your meals across regular intervals prevents acidity and bloating and also keeps hunger pangs at bay. So, quit your junk food habit by making healthier snacking choices in your indian diet plan.
• Have an early dinner: Indians eat dinner later than the other societies across the world. Since metabolism slows down at night, a late dinner can lead to weight gain. Experts recommend you eat your last meal of the day by 8 pm.
• Drink a lot of water: How does drinking more water help you lose weight? For starters, it’s zero calories. Also, drinking a glass of water can help curb hunger pangs. Have six to eight glasses of water daily to lose weight and also find a list of drinks that will help you lose weight here .
• Eat a lot of fiber: A person needs at least 15 gm of fiber every day, as it aids digestion and heart health. Oats, lentils, flax seeds, apples and broccoli are some great sources of fiber.

HealthifyMe Suggestion

When trying to lose weight, the most common question is what diet plan should one follow. There are so many fad diets and myths on food that planning a diet can seem like a chore!

Since there are many factors like age, sex, physical activity, allergies and food preferences that can impact your diet pan, its best to seek the advice of a nutritionist who can customize a safe and effective plan just for you.

Any diet plan should be sustainable, not too restrictive or expensive and should include locally available seasonal foods. Along with a personalised exercise routine, a good diet plan will surely help reach your goal.

Conclusion

A diet plan should include all macro and major micronutrients in order to fulfil the body’s requirements. Remember, all bodies are different and have varying needs thus, what may suit one or work for someone may be the same for the other. Thus, it’s best to get customised guidance on diet plans and exercise regimes in order to achieve your goal.

Disclaimer: The purpose of this article is just to disperse knowledge and spread awareness. It does not intend to replace medical advice by professionals. For further information please contact our certified nutritionists Here.

References

1. A healthy approach to dietary fats: understanding the science and taking action to reduce consumer confusion (2017). – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5577766/

Frequently Asked Questions (FAQs)

Q. What is the 7 Day Challenge diet?

A. The 7 Day GM Challenge diet is a popular diet plan that helps you lose 5kgs to 7kgs of weight. You can have more information about this diet, here.

Q. What is the diet chart to lose weight?

A. You can follow healthifyMe’s carefully curated, 1200 calorie diet plan to lose weight.

Q. Which Indian food is best for weight loss?

A. There is no single best Indian food for weight loss. Any whole food found in its natural state can be suited for weight loss such as dals, pulses, nuts, seeds, spices etc.

Q. What drink helps burn fat?

A. There are no miracle drinks to burn fat. However, diet may include drinks like Jeera Water, lemon water, amla juice can help boost your metabolism and may help in getting rid of the excess fat.

Q. What is the most effective weight loss diet?

A. A diet which focuses on whole foods rich in nutrients is effective and sustainable if followed consistently. However, the above diet chart is highly effective to shed some kilos.

Q. What are the 9 Rules to Lose weight?

A. Out of the many rules to lose weight, the 9 important ones are as follows – keep yourself hydrated, improve your eating habits, look for a suitable calorie deficit plan, include protein in your diet, workout regularly, keep yourself physically active, maintain a healthy lifestyle, allow yourself a cheat day, sleep better.

Q. Is Indian diet healthy?

A. Indian diets are diverse and many are healthy because they include varied cereals, pulses, fruits and vegetables and less meat consumption.

Q. Is banana good for weight loss?

A. Bananas are loaded with fiber that slows the digestion process, making you feel full and help in weight loss. However, bananas are high in calories as well so one needs to limit the portion size.

Q. What are the 5 foods you should not eat to lose weight?

A. There can be few foods that you can avoid to maintain your weight like Processed Food, Junk food, Alcoholic beverages, Sugary drinks and Desserts.

Q. How can I lose 5kg in a month on an Indian diet?

A. Burning fat depends on a lot of factors that must be considered before setting up a goal. Your current Age, BMI, Gender as well as lifestyle plays a key role in the process. However, you can follow our Best Indian Diet Plan for Weight Loss article which will help you in the process.

Q. Does jeera water reduce weight?

A. Yes, Jeera Water is known to boost metabolism and burn fat. Explore more about Jeera Water here.

Q. Can I lose 10 kg in a month?

A. Losing 10 kgs in a month is not a healthy goal and can lead to nutritional deficiencies. Weight depends on a lot of criterions like Age, Gender, BMI, etc. Also, making some changes in your diet and lifestyle can help you lose weight. You can follow our Best Indian Diet Plan for Weight Loss to work dedicatedly towards the goal .

Q. What Indian food can I eat with type 2 diabetes?

A. You can eat foods like Brown Rice, Multigrain chapati, legumes and pulses, all leafy green vegetables etc. Consult your dietitian about the dos/don’ts before you add something to your diet plan.

Q. What is the best Indian breakfast for diabetics type 2?

A. Vegetable Oats or Moong Dal cheela can be one of the best Indian breakfast for type 2 diabetics.

Q. Which diet plan is best for PCOS weight loss?

A. Learn more about PCOS weight loss diet in your article ‘How to Control PCOS with your Diet’.

Q. Can PCOS patients reduce weight?

A. Yes, however, it can be a struggle. It is essential for you to consult a doctor before committing to a diet plan.

Q. Does vegetarian diet promote weight loss?

A. One might think it is difficult for vegetarians to lose weight, because it is difficult for them to fulfil the protein intake. However, one might include curd, paneer and lentils in their diets. These are high-protein vegetarian foods that promote weight loss.

By: Sumita Thomas, Masters in Dietetics and Clinical Nutrition Services

Medically Reviewed By: Dr. Poonam Sharma,

Last Reviewed By: Sumta Thomas

They are small sequences of amino acids that are secreted from cells in the small intestine and the brain. They work as physiological regulators of appetite and food intake – basically they transmit the message that the stomach is full to the brain.

About the Author

For Sumita Thomas, good nutrition advice is less about what NOT to eat and all about HOW to eat. Armed with a master’s degree in clinical nutrition and dietetics from IGNOU, Sumita has worked with multi-specialty clinics and corporate clients, planning calorie-specific menus for their cafeterias. She’s also a certified diabetes educator, has worked in cardiac nutrition and is even a TUV-certified internal auditor for food safety management systems. Maybe that’s why she ensures her advice is always scientifically sound, which makes her a perfect fit for us at HealthifyMe. Of the belief that a healthy lifestyle can be achieved with the combination of a healthy mind, body and diet, Sumita recommends setting realistic goals – one health target a day – and gradually incorporating healthy ingredients to your daily diet. Does she practice what she preaches? For sure, and ensures all those around her do too. So get set, because that now includes you!

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147 responses to “Best Indian Diet Plan for Weight Loss”

Can you provide an effective diet plan for a pcod person which can help to loss 4-5 kg in a month if I purchase your subscription? Will you give me an assurity?

As I heard, we need to complete dinner before 8 PM, then here you mentioned dinner after 8 PM. Is it right?

Best diet plans i m suffering from high uric acid and thyroid plz suggest me diet plan according to my issues

Thanks for this diet plan for weight loss. It is really good for people who are willing to lose weight and make their life balance

Hello Payal, Chapati is a staple food in India, eaten as a major source of carbohydrates. Chapati when combined with a good protein source and fibre rich veggies can be used in weight loss diets. It is essential to limit the amount of chapatis as per the calorie budget.

if you are going for low carb diet, you should avoid chapati. but if you are just trying to lose weight, i suggest roti made of bajra of jawari

Hello Sanjay, There is no healthy way that can help you achieve this goal. If you wish to shed some kilos, consult your nutritionist and fitness professional.

Hello Sumathi, A suitable diet plan doesn’t restrict or hinder your daily eating habits. Though white rice is high in calories, you can have it in limited quantities when combined with good protein and fibre sources.

Hello Pooja, Curd is an excellent fat burner. It is low in carb, high in protein and improves metabolism. Thus, contributing to weight loss.

Hello Praveen, An effective way to reduce stomach fat is to eat a balanced diet, workout regularly and keep yourself hydrated.

Hello Sushma, Yes, non-vegetarians can lose weight if they abide by a diet provided by professionals.

Hello Sudha, Following a diet can seem tricky at first. So, we have curated a diet plan that would provide you with overall nutrients and also help you lose weight. Check out our article, Best Indian Diet Plan for Weight Loss.

I think it is working. Today is my third day following this above day chart and I am feeling very energetic and soft. It is well explained. Thanks. I will try this till the end, Let’s see what happens.

This is a helpful diet plan easy and manageable. Will surely start from tomorrow and update the results. Thank you and keep writing. .

Great post! Thank you for the insightful article. If you want to lose weight quickly, the easiest way is to eat green vegetables. Of course, all vegetables are good, but some are relatively better for weight loss-these are green vegetables. Green vegetables are nutritious: low in calories, rich in vitamins and minerals.

I read this whole blog properly and i appreciate your diet plan. I will share this blog with my groups and i am sure it will be very helpful to all. Thanks and keep posting!

Thank you for sharing this beautiful article. Loved the day wise meal plan. Diet definitely plays a vital role in our weight loss journey

Hello, Awesome Article, and Your information about the samosas is very amazing and so much useful for me. Keep it up and thank you very much.:)

best substitute for egg will probably be chickpeas.it has high amounts of protein and fiber. you can make it into a paste, like how arabs do (hummus) or eat it with a low fat curry.

I am glad that you put such proper Indian meals diet plan. As its hard to balance your diet with work life many a times. But with Indian food its would be easy. Thanks

The post looks very promising. I can see the carbs are kept low(rotis and rice esp) which is even more promising. But can you please update how much is a katori, bowl, cup measurement. I see everyone has a different sized katori. This is very misleading to people who tend to justify themselves to eat more (like me!!) and totally dont reap the benefits of these amazing diet plans. So, pleasssseeeeee….. can you give the measurement of food in gms? Also can Paneer be replaced with any lentils…(for south indians like me, it is a part of daily cooking to have lentils as source of protein instead of paneer) It will be great if you could tell how many gms of cooked/uncooked lentils can replace the paneer you have recommended. Last, but not least, I love the way the information is put across. Thanks a lot for your effort. cheers

Much valued, for sharing the surprising favorable circumstances of the power between time for weight decrease. It is more suitable than moderate exercise for weight decrease

For sharing the surprising favorable circumstances of the power between time for weight decrease. It is more suitable than moderate exercise for weight decrease

This is super helpful! It’s the kind of information I have been looking for and has solved lots of my problems. Thanks for sharing it☺️

Thank you for sharing this amazing diet plan for weight loss. This 1200 calorie diet plan is very effective in weight loss. It also gives you ample delicious food to eat and enjoy the weight loss journey.

Hello,
I like the blog is the Indian Diet plan weight loss information is looking nice. thank you for share this blog

Thanks for sharing the information best diet plan of weight loss. we will use this plan in our daily life. Keep sharing.

“Hey, I read your blog. It is really helpful and easy to understand. I am sure it will help everyone. Thanks for sharing your Knowledge and experience with us.”

Hey Navya, Thank you so much for such great information with us, it was absolute honour reading this article as you helped us with the Diet plan which looks quite simple to follow, I will surely look forward to following the plan and share my results with you as well and also share it with my friends and family as well for their reference.

Hi Mamata.. We are so grateful for your kind words. Thanks for sharing your feedback with us. Keep following our blogs.

Thanks for sharing!! .I found a lot of interesting information here. A really good post, very thankful and hopeful that you will write many more posts like this one.

This article is the best indian diet plan for weight loss i ever seen.I am a user of healthify app .It is best app for fitness i must say that. it helped me to track my calorie intake to reduce weight .

Hi Alex, We are so grateful for your kind words. Thanks for sharing your feedback with us. Keep following our blogs.

We are so grateful for your kind words. Thanks for sharing your feedback with us. Keep following our blogs.

Hi James, We are so grateful for your kind words. Thanks for sharing your feedback with us. Keep following our blogs.

We are glad to be of immense help Sunita. Thankyou for taking the time to review and leaving us this kind comment. 🙂

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Hi, We really appreciate you taking the time out to share your experience with us. Thank you so much for your kind words.

Great post! Thank you for the insightful article. If you want to lose weight quickly, the easiest way is to eat green vegetables. Of course, all vegetables are good, but some are relatively better for weight loss-these are green vegetables. Green vegetables are nutritious: low in calories, rich in vitamins and minerals.

Hi Stormy, We are so grateful for your kind words. Thanks for sharing your feedback with us. Keep following our blogs.

Hi, your article is very informative and easy to understand, really helps those who plan to shed extra pounds and live healthy.

We are so grateful for your kind words. Thanks for sharing your feedback with us. Keep following our blogs.

Thanks for sharing, It’s a very informative and interesting article. I really enjoy your content. Cheers.

Hi Devi, We really appreciate you taking the time out to share your experience with us. Thank you so much for your kind words.

I subscribe to the healthifyme app. It monitors all my nutritional intake which really helps me stay fit. Thank you again for your informative blogs and wonderful app.

Hi, Can i give that diet to the male as well? kindly do let me know about it pls.. MONDAY
Breakfast: Sambar with 2 brown rice idlis/ Paneer sandwich with mint chutney
Lunch: Whole-grain roti with mixed-vegetable curry with one dal
Dinner: Tofu/chicken curry with mixed vegetables and a fresh spinach salad/chicken gravy with 2 multigrain rotis
TUESDAY
Breakfast: Chana dal pancakes with mixed vegetables and a glass of milk/ bread and egg with fruits
Lunch: Chickpea curry with brown rice/ Brown rice with dal
Dinner: Khichdi with sprout salad/Veg paratha with raita
WEDNESDAY
Breakfast: Apple cinnamon porridge/ Vegetable uttapam with sambhar
Lunch: Whole-grain roti with tofu/ non veg and mixed vegetables
Dinner: Palak paneer with brown rice and vegetables/ 2 Multigrain rotis with chicken and curd
THURSDAY
Breakfast: Yogurt with sliced fruits and sunflower seeds/ vegetable poha
Lunch: Whole-grain roti with vegetable sabzi/ Dal with veg or non veg sabzi and brown rice
Dinner: Chana masala with basmati rice and green salad/ One bowl of fruits and vegetables with multigrain rotis
FRIDAY
Breakfast: Vegetable dalia and a glass of milk/ 3-4 dal paddu with sambar
Lunch: Vegetable sambar with brown rice/ 2 multigrain roti with veg/non veg curry
Dinner: Tofu curry with potatoes and mixed vegetables/ chicken curry with 2 multigrain rotis
SATURDAY
Breakfast: Multigrain parathas with avocado and sliced papaya/ dal paratha with mixed vegetables
Lunch: Large salad with rajma curry and quinoa/ one bowl mixed vegetable kadai
Dinner: Lentil pancakes with tofu tikka masala/ green salad with mixed vegetables and multigrain roti
SUNDAY
Breakfast: Buckwheat porridge with sliced mango/ fruit salad with a glass of milk
Lunch: Vegetable soup with whole-grain roti/ one bowl millet and dal khichdi with multigrain roti
Dinner: Masala-baked tofu with vegetable curry/ non veg curry (chicken, seafood) with multigrain roti

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Wow amazing post on diet food chart for fat loss . i will surely follow all your tip mentioned in this article. Thank you so much for writing on this topic much needed information.

An outstanding share! I’ve just forwarded this onto a friend who has been doing a little homework on this. And he in fact bought me breakfast simply because I found it for him…
lol. So let me reword this…. Thanks for the meal!! But yeah, thanks for spending
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