Indian Diet Plan for Weight Loss

The diet plan for weight loss is one of the biggest concerns for most people who want to follow it. It also often becomes one of the priorities in their fitness regime. Weight loss requires quite an effort, discipline, patience and is not easy to pursue. Only people with a healthy lifestyle and the right kind of diet and physical activity can accomplish it. There is a myth about weight loss that you have to follow a drastic diet routine like a 10-week diet, keto diet, or intermittent fasting. Most people also think that they have to consume some health supplements, pills, or medicines. However, this is not the truth.

You have to follow a well-balanced diet with the correct proportions of each food type. The Indian diet plan is very efficient as they include proteins, carbohydrates, fibers, and fats in proper proportion. It includes some nutritious food like lentils, vegetables, fruits, grains, healthy fats, and dairy. There are also numerous Indian herbs and spices like chilies, garlic, cardamom, basil leaves, turmeric, cinnamon, and ginger.

Indian cuisine is known all across the world for fresh herbs, a broad range of flavors, and exciting spices. Though the food preferences and diet vary throughout India, most people follow a plant-dependent diet. But still, obesity has become one of the largest rising issues in India 2022 . Due to the popularity of processed food, the Indian population has seen an increase in obesity-related chronic diseases like diabetes and heart diseases. In this write-up, we will provide all the information related to the Indian version of the weight loss diet plan. This article will also give you an idea about which food to consume and will also give you the best sample menu for seven days.

Understanding the Science in the Weight Loss Concept

Weight gain or loss primarily centers on calorie expenditure and consumption. You will burn fat and reduce weight when you consume much fewer calories than your body demands. On the other hand, you will become a weight gainer when you higher calories that you can expend and your body requires. To shed the additional weight, you have to eat within the required calorie and burn the extra ones. According to the experts, the combination of these two works best in the weight loss regime.

However, only determining the calorie intake of your body is not sufficient. You have to decide the healthy and well-balanced way of calorie consumption. The diet plan should include all the food types and offer all the nutrients you require for good health.

Why is it best to consume a Vegetarian Indian Diet for weight loss?

Vegetarian diets are associated with many health benefits, including lower heart disease risk, colon and breast cancer, and diabetes. Additionally, it is also related to reducing Alzheimer’s diseases. According to the researchers, it is believed due to the lower meat consumption and more emphasis on fruits and vegetables. Following a healthy vegetarian diet will not only reduce the chances of chronic diseases but also encourages weight loss.

What are the Different Food Groups present in the Indian Weight loss diet?

The Indian weight loss diet plan is rich in nutritious foods like lentils, vegetables, fruits, grains, healthy fats, and dairy. A Lacto vegetarian healthy diet primarily concentrates on lentils, vegetables, healthy fats like coconut oil, grains, dairy, and fruits. Spices like fenugreek, ginger, turmeric, cumin, and coriander add powerful nutritional advantages and rich flavors. Turmeric is one of the most popularly used spices and includes antibacterial, anticancer, and anti-inflammatory properties. A compound present in turmeric is known as curcumin that fights inflammation in the body. It also improves brain function and decreases heart disease risks.

How Does the Indian Weight loss diet plan Operate?

The Indian weight loss diet plan operates in the following ways.

• It is a Lacto-vegetarian diet, which means you have to intake a lot of dietary fibers from the leafy greens and vegetables. You will also consume enough calcium and milk protein. Dietary fiber will improve bowel and satiety movement. Milk products and milk will enhance the good gut bacteria number that strengthens the bones and increases satiety.
• The diet is lower in calories. The food items mentioned in this article do not overpower the body with too many calories. The lower the number of calories you will consume, the higher the chances of losing every additional weight.
• It is diabetes and digestion-friendly as the food you will consume in this diet chart helps keep your digestion active. It will also enhance metabolism and includes food items with a lower glycemic index. It is a boon for people with type 2 diabetes.
• Control of portion is another significant factor for weight loss. Through this, you will measure the food intake and know how many calories you will require every day.

Tips for the Indian Weight loss Diet plan

If you are ready to follow the Indian weight loss diet chart, the below tips will be useful to you.

• You should always consume freshly prepared dishes as they the best for your health.
• Breakfast should always be wholesome and hearty. You might include alternatives like idlis, uttapam, eggs, paratha, dosa, and bread.
• Always intake medium quantity lunch like dal, roti, rajma, sabzi, curd and rice, chole, and many more.
• Consume dinner at least two hours before going to bed
• Besides the primary three-time meals, you could also intake 2 to 3 mini snacks during the day.
• Drinking plenty of water is one of the most significant elements of the weight loss diet plan.
• Avoid concepts like starvation or a zero carbohydrate diet to reduce fat.
• Ensure to include all the essential food types in the diet plan
• Always consume breakfast within 30 minutes from the time of waking up in the morning.
• Khichdi or curd rice is one of the best options for dinner.
• The best mini snacks are nuts, peanuts, fruits, and salads.
• Ready to eat, processed, and packaged foods should be ignored.
• You can have a cheat meal once every week but always remember never to overboard it.

Healthy Food List to include in the Indian Weight Loss Diet Plan

There are numerous beverages and food to select from while following the weight loss diet plan. Try to incorporate some of the below food items in your daily weight loss meal plan.

• Fruits and vegetables like spinach, cabbage, papaya, guava, tomatoes, okra, apples, mushrooms, pomegranate, eggplant, mustard greens, onion, mango, oranges, tamarind, bitter melon, cauliflower, lychee, melon, plums, pears, and bananas.
• Legumes like black-eyed peas, lentils, chickpeas, moong dal, kidney beans, and pulses
• Dairy products such as curd, buttermilk, kefir, cheese, and clarified butter
• High protein sources from tofu, dairy, seeds, meats, legumes, and dairy
• Seeds and nuts like cashews, peanuts, pumpkin seeds, watermelon seeds, almonds, pistachio, sesame seeds, and many more
• Tubers and roots like carrots, turnips, potatoes, yams, and sweet potatoes
• Whole grains such as brown rice, millet, quinoa, whole wheat bread, sorghum, basmati rice, buckwheat, barley, corn, and amaranth
• Spices and herbs like ginger, cumin, garam masala, turmeric, fenugreek, garlic, cardamom, coriander, paprika, black pepper, and basil
• Healthy fats such as coconut milk, avocado, mustard oil, peanut oil, clarified butter, full-fat dairy, coconut oil, olive oil, and sesame oil

Always cook snacks and meals based on the whole and fresh food flavored with spices and herbs. You can also add non-starchy vegetables such as eggplants, tomatoes, or greens to the meals for offering a fiber boost that will help you to feel satisfied for an extended period

after consuming your dinner or lunch.

Things to Drink During the Diet Plan

One of the simplest ways to cut back those additional calories is to reduce sugar consumption and avoiding artificial juices and beverages. It is due to the high sugar and calorie content in them which will decrease the weight loss speed. Some healthy beverages, which you might include in your weight loss Indian diet plan are as follows:

• Water
• Tea like Assam, Darjeeling, and Nilgiri team leaves with no sugar or milk
• Black coffee
• Sparkling water

What is a Well Balanced Diet Chart?

When you are creating a diet chart for yourself, it is significant to ensure that it is well balanced to ensure that you will receive all the necessary nutrients. You need to include the below nutrition in your Indian weight loss diet plan.

Proteins

Most of the people in India 2022 fail to intake their daily requirements of protein. It might cause problems to your body as protein plays a significant role in building and repairing muscles, skin, tissue, and cartilage. It also helps to pump blood into the various vital body organs. A high protein diet will also help you to help lose all the weight as it assists in building muscles to burn more calories than fats. You 30% of the diet should consist of protein like paneer, milk, eggs, dals, chana, white meat, sprouts, and leafy greens. You need to include at least one serving of protein in each meal for a proper diet plan.

Minerals and Vitamins

Multiple Vitamins like vitamin A, B12, E and D, iron, and calcium are significant for your body as they will support muscle and nerve function, production of cells, metabolism, and maintenance of the bone. Minerals are primarily present in meat, fish, oilseeds, green leafy vegetables, plants, nuts, and fruits. According to the experts, it is essential to consume at least 100 grams of fruits and greens every day.

Carbohydrates

Carbohydrates are the primary sources of the body and should be present in half of your daily calorie requirement. However, it is significant to select the perfect carbohydrate types. Simple carbohydrates like biscuit, bread, wheat flour, and white rice contain high sugar content. Instead, go for complex carbohydrates that are packed with nutrients and are high in fiber. It should also consist of nutrition compared to simple carbohydrates. Fiber-enriched complex carbohydrates are slower to digest that will leave you feeling full for a longer duration. Thus they become one of the best options for controlling weight. Brown rice millets like oats and ragi are the best choices for complex carbohydrates.

Fats

Fat is one of those food groups that have acquired a bad name for the human body. The fats synthesize the hormones, store the required Multivitamins, and offer energy to the body. As per the expert opinion, 20% or one-fifth of the diet should consist of healthy fats like monounsaturated, Omega 3 and polyunsaturated fatty acids. You can use a different combination of oils like olive, mustard, sesame, groundnut, rice bran, soya bean, and sunflower oil. You can also implement limited quantities of ghee and butter in your diet chart to consume healthy fats. Ignore consuming trans fats like junk food and fried snacks while you are following this diet plan.

Meal Swaps

It is one of the easiest ways to remain healthy and follow a well-balanced diet chart. In this option, you have to swap the unhealthy items in your life with the healthier versions. For instance, you might fulfill your snack cravings with an air-popped popcorn version in place of oil-fried potato chips.

Sample Indian Diet Plan for the Weight Loss Purpose

There is no single food that will offer all the nutrients and calories in the body to remain healthy. That is why a well-balanced diet is necessary, consisting of macronutrients like protein, fat, and carbohydrates together with micronutrients like minerals and vitamins. The perfect Indian diet chart for weight loss consists of a combination of the five major food groups such as cereals and pulses, fats, fruits and vegetables, meat and dairy products, and oils. It is significant to know how to allocate different portion sizes, an ideal time to consume your lunch or dinner and meals, and the inclusion of all the essential food groups into the plan.

Always keep in mind the nutritional necessities of one person varies depending on numerous factors like gender. The male dietary or calorie requirements are quite different from that of the female. Since India is enormous in Geography, diets might also vary according to the regions. For instance, the cuisine of north Indians is quite different from the south Indian ones. There is also a preference factor as the food consumption of a vegetarian or a vegan will differ from that of a non-vegetarian one.

However, in this segment, we have put together the weight loss diet plan with the Indian recipes. This 1200 calories meal plan is for seven days. But always remember to consult your physician or nutritionist before following this diet plan.

Day 1

Time	Meal
6:30 AM	One glass of cucumber detox water
8:00 AM	One bowl of oats porridge in skimmed milk and 25 grams of mixed nuts
12:00 PM	100 grams of paneer made from skimmed milk
2:00 PM	One small bowl of mixed vegetable salad
2:10 PM	One small bowl of dal and gajar matar sabzi, and one roti or chapati
4:00 PM	One cup of any seasonal fruit and one glass of buttermilk
5:30 PM	One cup of tea with no sugar or milk
8:50 PM	One small bowl of mixed vegetable salad
9:00 PM	One small bowl of dal, lauki sabzi, one chapati or roti

Day 2

Time	Meal
6:30 AM	One glass of cucumber detox water
8:00 AM	One and a half small bowl of curd, and 2 piece of mixed vegetable stuffing roti
12:00 PM	100 grams of paneer made from skimmed milk
2:00 PM	One small bowl of mixed vegetable salad
2:10 PM	0.75 ml of lentil curry and half small bowl of methi rice
4:00 PM	Half apple and one glass of buttermilk
5:30 PM	Half cup of coffee without sugar and milk
8:50 PM	One small bowl of mixed vegetable salad
9:00 PM	One small bowl of sautéed vegetables with paneer, one roti or chapati, and two tablespoon of any green chutney

Day 3

Time	Meal
6:30 AM	One glass of cucumber detox water
8:00 AM	One cup of skimmed milk curd, two multigrain toast
12:00 PM	100 grams of paneer made from skimmed milk
2:00 PM	One small bowl of mixed vegetable salad
2:10 PM	One small bowl of sautéed vegetables with paneer, one roti or chapati, and two tablespoon of any green chutney
4:00 PM	Half banana and one glass of buttermilk
5:30 PM	One teacup of tea with no presence of milk and sugar
8:50 PM	One small bowl of mixed vegetable salad
9:00 PM	0.75 ml of lentil curry and half small bowl of methi rice

Day 4

Time	Meal
6:30 AM	One glass of cucumber detox water
8:00 AM	0.75 ml of nuts and fruit smoothie together with yogurt, and one egg serving omelet
12:00 PM	100 grams of paneer made from skimmed milk
2:00 PM	One small bowl of mixed vegetable salad
2:10 PM	One bowl of whole green gram cooked dal, one bowl of bhindi sabzi and one roti or chapati
4:00 PM	One orange and one glass of buttermilk
5:30 PM	Half cup of coffee without sugar and milk
8:50 PM	One small bowl of mixed vegetable salad
9:00 PM	One bowl of palak chole and half small bowl of steamed rice

Day 5

Time	Meal
6:30 AM	One glass of cucumber detox water
8:00 AM	One and a half bowl of peas poha and one glass of skimmed milk
12:00 PM	100 grams of paneer made from skimmed milk
2:00 PM	One small bowl of mixed vegetable salad
2:10 PM	One missi roti and one and a half small bowl of curry with low fat paneer
4:00 PM	One cup of papaya and one glass of buttermilk
5:30 PM	One teacup of tea with no presence of milk and sugar
8:50 PM	One small bowl of mixed vegetable salad
9:00 PM	One and a half small bowl of curd, one small bowl of potato eggplant tomato sabzi and one chapati or roti

Day 6

Time	Meal
6:30 AM	One glass of cucumber detox water
8:00 AM	2 pieces idli, one bowl of mixed sambar
12:00 PM	100 grams of paneer made from skimmed milk
2:00 PM	One small bowl of mixed vegetable salad
2:10 PM	One and a half small bowl of curd, one small bowl of potato eggplant tomato sabzi and one chapati or roti
4:00 PM	Any one seasonal fruit and one glass of buttermilk
5:30 PM	One teacup of tea with no presence of milk and sugar
8:50 PM	One small bowl of mixed vegetable salad
9:00 PM	One bowl of whole green gram cooked dal, one bowl of bhindi sabzi and one roti or chapati

Day 7

Time	Meal
6:30 AM	One glass of cucumber detox water
8:00 AM	Three tablespoons of garlic green chili chutney and 2 pieces of besan chilla
12:00 PM	100 grams of paneer made from skimmed milk
2:00 PM	One small bowl of mixed vegetable salad
2:10 PM	One bowl of palak chole and half small bowl of steamed rice
4:00 PM	Half cup of apple and one glass of buttermilk
5:30 PM	One teacup of tea with no presence of milk and sugar
8:50 PM	One small bowl of mixed vegetable salad
9:00 PM	One missi roti and one and a half small bowl of curry with low fat paneer

Other Options for Healthy Snacks

Most people might feel that consuming 5 to 6 meals in a day is enough for your body. It is easier to intake 5 to 6 small meals in place of 3 primary meals in huge quantities. So, we will advise consuming mini-meals or snacks in between breakfast, dinner, and lunch throughout the entire day. You have to replace sugary and high-calorie food items with healthier snack alternatives that will accelerate weight loss and assist in keeping on track towards every weight loss goal. Below we have shared some weight-loss-centric snack ideas that are perfect for your diet chart.

• Green tea
• Fresh fruits with buttermilk
• Protein shakes with seeds and nuts
• Vegetable sandwich with milk and apple
• Fruit or vegetable salad
• Dates and walnuts
• Whey Protein shakes or fresh fruit smoothies
• Multiple grain flour chakras
• Sprout salad
• Roasted pumpkin seeds
• Roasted chana or chickpeas
• Bean salad
• Hummus with vegetable
• Unsweetened Kefir
• Salted popcorn
• Fennel seeds soaked in water

Indian homemade snacks will offer you a healthy mixture of all the food groups like fats, complex carbohydrates, and proteins. These food items will deliver the necessary nutrition, cutting down the simple fats and carbohydrates into weight gain. If you are craving anything sweet to have in the evening, then you might swap out high-calorie desserts with fresh and sliced fruit. You might also add crunchy cooked nuts on top of the unsweetened yogurt for a satisfactory combination.

Unhealthy Food to Ignore During the Weight loss Diet Plan

You need to avoid highly processed, high in sugar and calories beverages or foods while following the weight loss diet plan. Not only will it lead to weight gain, but it will also be the cause of chronic heart diseases like obesity, heart diseases, and diabetes. We will recommend consumption not to consume these highly processed foods and drinks. Occasional treats once every two weeks are fine, but regular intake of these items might include debilitating effects on your health and weight loss. Below is the list of the food items you need to ignore while following the Indian diet meal plan for weight loss purposes.

• Highly aerated and sweetened beverages like cold drinks and soda
• Sweeteners like honey, sugar, and condensed milk
• Foods that include high sugar like ice cream, cookies, cereals, candy, cakes, rice pudding, and more
• Food with a high-fat content like chips, French fries, and fried foods
• Trans fat such as margarine, processed food, and vanaspati
• Refined grains like white pasta and bread
• Refined oils like soybean, grapeseed, and canola oil
• Sweetened sauces like additional sugar, ketchup, sweetened curries, and the barbeque sauce

Other Ways to Lose Weight Together with Diet Plan

Apart from focusing primarily on healthy and fresh homemade food, there are other numerous ways also that might assist you to lose weight. Thus adopting any of these healthy habits will help you to maintain reduced weight throughout your life.

Enhance Regular Activities

To produce a calorie deficiency accelerating your weight loss process, it is significant to enhance the activity amount every day. Thus find out an activity that you will enjoy, be it working out in a gym or a sport. Even when you do not exercise formally, try to enhance the number of stairs you have to take for the office and home every day. It is one of the simplest ways to get fit and burn more calories. Aim for the goal to take at least 10000 steps in a day to lose the desired calories and weight.

Implement Smart Alternatives

Maintaining a healthy eating habit can be a bit challenging. Thus set specific goals ahead of time and try to stick to them as much as possible. It will stop you from selecting unhealthy choices even when you will feel tempted. Keep reminding yourself why you need to lose weight and get healthy. It will empower you and will lead to a smart lifestyle and food decisions.

The practice of mindful eating

Most people eat or consume meals when they are distracted or mentally disturbed. Instead, you should pay complete attention to your meals and know the exact feeling of fullness and hunger. This process will help you to get in tune and contrast with your body. Eating slowly will enhance weight loss by improving the fullness feeling and thus reducing hunger. You can also improve eating habits by ignoring sitting in front of the television or surfing the web.

Things to Buy Before Starting the Indian Weight Loss Diet Chart

If you have enough ingredients in your home, then it will be easier to prepare nutritious snacks and meals at home for weight loss. Thus stock up your pantry and refrigerator with healthy food options that will also motivate you to try new recipes. According to researchers, people who cook more homemade food have better diet quality, lesser body fat, and a healthy weight. Below are some of the healthy food items you need to buy before starting an Indian weight loss diet plan.

• Fruits like apples, mango, banana, strawberries, papaya, and grapes
• Grains such as oats, quinoa, brown rice, millet, and whole-grain bread
• Nuts like almonds, cashews, and pistachios
• Dairies like milk, unsweetened kefir and yogurt, and cheese
• Starch vegetables such as potatoes, parsnip, corn, sweet potatoes, and pumpkin
• Healthy fats like olive, coconut, sesame oil, peanut butter, unsweetened coconut, ghee, and avocado
• Vegetables such as cauliflower, carrots, garlic, herbs, peppers, eggplant
• Legumes like lentils, beans, and pulses
• Seeds such as sunflower, lots, and pumpkin seeds
• Condiments like pepper, cinnamon, ginger, sea salt, turmeric, paprika
• Proteins such as tofu, legumes, dairy products, and hummus
• Beverages like coffee, Darjeeling tea, sparkling water, and green tea

Always fill your refrigerator with fresh foods. Stay away from tempting food items like processed foods to keep your weight loss plan on track.

Different Types of Exercises to do

Now let us check out some of the exercises you can follow while following the Indian diet plan for weight loss. They are as follows.

One set of head tilt with ten reps

• One set of neck rotations with ten reps
• One set of shoulder rotations with ten reps
• One set of arm circles with ten reps
• One set of wrist and waist rotations with ten reps
• One set of ankle rotation with ten reps
• Spot jumping for continuous 5 minutes
• Two sets of jumping jacks with ten reps
• One set of side lunges with 15 reps
• One set of forwarding bend with ten reps
• Two sets of side crunch in standing position with ten reps
• Two sets of Russian twists with 20 reps
• One set of burpees with ten reps
• One set of sit-ups with ten reps
• Two sets of 5 lbs bicep curl weights with ten reps
• Two sets of Tricep dips with five reps
• Two sets of push-ups with ten reps
• One set of lying leg circles with ten reps
• One set of horizontal kicks with ten reps
• 20-second hold of forwarding elbow plank
• Stretch

You can also do running, dancing, yoga, swimming, walking, and cycling.

Frequently Asked Questions

Now you might have some questions in your mind regarding this weight loss diet plan. Let us have a quick look into the most frequently asked ones.

Is it okay if I consume biryani in this diet plan?

If you are willing to run for 1 km, do 30 crunches and 20 push-ups, you can eat biryani while following this diet. You will also get deviated and tempted by the goal. But if you manage to remain firm, it will become a habit. Once you lose your desired weight, you might eat biryani once every week.

Can I consume tea with sugar and milk?

No, it is not okay to consume tea with sugar and milk. Both of them will destroy all the goodness of the milk.

Is it okay to consume clarified butter during this diet?

Clarified butter is not good for anyone’s health, but it is an exceptional anti-inflammatory agent. You can implement three tablespoons of ghee or clarified butter once every week to reduce the extra weight.

What should be the Cooking method of the food in this diet plan?

Never overcook the food items. Over frying or overcooking will denature all the nutrients present inside the vegetables. If you want to reheat the previously cooked food, then the nutritional value will get lower. Salad is one of the best options you can eat raw. Blanch the vegetables in place of frying or boiling. Never do deep frying. Steamed food is also a good idea to follow in this diet chart.

How much weight will I lose within a month?

If you stick to the strict diet and the exercises, you might lose up to 5 kilograms within four weeks.

What is the best oil for cooking?

There are different types of cooking oil present in the market. Every one of them includes different qualities that will make them better for different uses. Some are perfect for frying, some for baking, and others for the dressing of the salad. So before selecting an oil, you need to determine what type of recipe you will follow. If you want to fry something, pick an oil with a high smoking point and a neutral flavor. We have shared some of the oils which are best for cooking.

• Vegetable oil for baking, frying, and roasting
• Peanut oil for sautéing and frying
• Coconut oil for baking
• Extra virgin olive oil for drizzling and sautéing
• Sunflower oil for sautéing and frying
• Sesame oil for sautéing
• Pure olive oil for frying

We will suggest keeping changing the oil on a regular or monthly basis so that your body will get each fat type present in different oils.

How much oil do I need for cooking?

We will suggest using 2 to 3 tablespoons of oil every day for a healthy lifestyle, keeping the diseases and illness at bay. Intake only half a liter of oil every month.

Is it okay if I use different spices in the food?

Yes, you can add spices. But, never implement more as too much spicy food will irritate the stomach lining, leading to digestive infections and liver problems. It might also be the reason for the weight gain.

I have a craving for dessert after every meal. What to do?

You have some limited options in this case. Make homemade sweets with a limited sugar amount or have a dark chocolate piece. You can also have frozen fruits after an hour of lunch. Chewing a clove will also help you to control the urge to have sweets after every meal.

Final Words

Following the Indian weight loss diet plan together with physical exercise will not only assist in losing additional kilos but will also help in maintaining an overall healthy lifestyle. Adopting an Indian cuisine diet is one of the healthy ways to eat. Hopefully, the above guidelines and diet chart plan will help you to pursue your desired weight loss goals with ease.