South Indian food is exceptionally delicious to eat. The magical and flavorful aroma of the curry leaves, nutty coconut chutney, and popping mustard seeds go perfectly well with the dosas. But it is needless to say that overeating south Indian food might lead to an excessive weight gainer. But this totally does not mean that you have to reduce fat by consuming protein powders or papads. All that you need to do is tweak your previous food habits a little bit.
In this article, we have tried to chalk out a south Indian diet chart plan that will not only help you to reduce weight but also assists you in getting back in shape without avoiding any mouthwatering foods. So continue to follow the diet plan mentioned below in detail to know which foods can enhance your weight and which ones will burn the fat.
Checklists Before Starting a South Indian Diet Plan
Let us check out the most significant factors you should consider before starting a south Indian diet meal chart.
Consult your physician
Your physician knows you well and will help you to calculate your BMR and BMI. He/she will also monitor the blood pressure and suggest changing the medication if you are consuming any. Also, it will help you to determine if you lose out weight and if you do, then why?
Keep the weight loss targets realistic
No one can lose 10 kgs within a week. If you do so, then there will be an enormous loss of muscle mass and weight which will also slow down your metabolism. In turn, your immunity will also take a massive hit. Thus slow weight loss is perfect as it will give you ample time to adjust yourself to the new and healthy lifestyle and help you concentrate.
Chalk out your goals for weight loss
Unless you chalk your weight loss target, you will not be able to stick to it throughout the month. Execution and before that proper planning is exceptionally significant for weight loss. You can give yourself a deadline of 7 days and note down how many kilos you have shed.
A makeover of the Kitchen
You require stocking up your cabinets and fridge with whole foods. Replace white rice with ragi. Keep various pulses, multigrain atta, pure clarified butter, veggies, quinoa, whole fat milk, eggs, chicken breast, and fatty fish. Replace every junk food with homemade dishes, refined sugar with jaggery and honey.
One Week South Indian Diet Chart Plan
Day One For 1500 Calories
| Meals | Food items |
|---|---|
| Early Morning at 6 AM | 1 cup of warm water with honey and half lime |
| Breakfast at 7 AM | one small sambhar bowl or two egg whites, two millet idlis, half bowl of peanuts, and one cup of green tea |
| Mid-morning at 10 AM | One medium apple or small grapes bowl |
| Lunch at 12:30 AM to 1 PM | Vegetable curry, two ragi balls, one cup of buttermilk, and rasam |
| After lunch from 3:30 PM to 4 PM | two biscuits and one cup of green tea |
| Dinner at 7 PM | One medium vegetable curry bowl, two rotis, one cup of spinach dal, and one small curd bowl |
| Bedtime at 10 PM | One cup of lukewarm milk with a pinch of turmeric |
Day Two For 1400 Calories
| Meals | Food items |
|---|---|
| Early Morning at 6 AM | 1 cup of warm water with honey and half lime |
| Breakfast at 7 AM | Onion and tomato chutney, 4 almonds, 2 medium Rava dosas, one cup black coffee |
| Mid-morning at 10 AM | One cup of seasonal fruits |
| Lunch from 12:30 AM to 1 PM | two rotis or one cup of brown rice, one cup sambhar, one cup buttermilk, one cup bendekai gojju, carrot and cucumber salad |
| After lunch from 3:30 PM to 4 PM | One boiled egg or 20 gram boiled peanuts, and one cup of black coffee |
| Dinner at 7 PM | One cup mixed dal, tomato, onion, and cucumber salad, two rotis, one medium vegetable kadalai curry bowl or chicken curry, and one small cup of low-fat curd |
| Bedtime at 10 PM | One cup of lukewarm milk with a pinch of turmeric |
Day Three For 1200 Calories
| Meals | Food items |
|---|---|
| Early Morning at 6 AM | two teaspoons of fenugreek seeds soaked overnight in a cup of water |
| Breakfast at 7 AM | Half cup allam pachadi, one cup green tea, 4 almonds, and two pesarattu |
| Mid-morning at 10 AM | One glass of freshly pressed fruit juice |
| Lunch at 12:30 AM to 1 PM | One small brown rice and beetroot poriyal bowl, one cup of buttermilk, and one small sprout salad cup |
| After lunch from 3:30 PM to 4 PM | six pistachios and one cup of green tea |
| Dinner at 7 PM | One medium mixed dal bowl, one cup of vegetable kurma with two small multigrain atta parotas, and one small curd bowl |
| Bedtime at 10 PM | One cup of lukewarm milk with a pinch of turmeric |
Day Four For 1200 Calories
| Meals | Food items |
|---|---|
| Early Morning at 6 AM | two teaspoons of fenugreek seeds soaked overnight in a cup of water |
| Breakfast at 7 AM | one cup green tea and quinoa upma |
| Mid-morning at 10 AM | four almonds and cucumber slices |
| Lunch at 12:30 AM to 1 PM | One cup of ridge gourd dal, beetroot, and tomato salad, one small white rice bowl, half medium stir-fried carrot bowl, one cup of buttermilk |
| After lunch from 3:30 PM to 4 PM | One multigrain biscuit and one cup of black coffee |
| Dinner at 7 PM | One cup of mixed veg curry, cucumber and carrot salad, two rotis, and one piece of grilled fish half or a half cup of masoor dal |
| Bedtime at 10 PM | One cup of lukewarm milk with a pinch of turmeric |
Day Five For 1200 Calories
| Meals | Food items |
|---|---|
| Early Morning at 6 AM | two teaspoons of fenugreek seeds soaked overnight in a cup of water |
| Breakfast at 7 AM | two puttus, one medium cherupayar thoran bowl, and one cup of green tea |
| Mid-morning at 10 AM | three almonds and one cup watermelon juice |
| Lunch at 12:30 AM to 1 PM | One cup of palak dal, beetroot, cucumber, and carrot salad, 2 Rotis or one small coconut rice bowl, one medium cauliflower kootu bowl, one cup of buttermilk |
| After lunch from 3:30 PM to 4 PM | One cup of unsalted popcorn and one cup of black coffee |
| Dinner at 7 PM | One medium yellow dal bowl or chicken curry, one cup of curd, 2 rotis, and one small bendekayi gojju bowl |
| Bedtime at 10 PM | One cup of lukewarm milk with a pinch of turmeric |
Day Six For 1700 Calories
| Meals | Food items |
|---|---|
| Early Morning at 6 AM | 1 cup of warm water with honey and half lime |
| Breakfast at 7 AM | One cup filter or black coffee with one tablespoon of sugar, two to three idiyappam with one medium vegetable stew, or one medium egg bowl |
| Mid-morning at 10 AM | two almonds and one banana |
| Lunch at 12:30 AM to 1 PM | One small kothavarangai puti kootu cup, one small sevai pudding cup with toned milk and jaggery, one medium white rice cup, and one curd cup |
| After lunch from 3:30 PM to 4 PM | One cup black coffee or coconut water, and one multigrain biscuit |
| Dinner at 7 PM | One cup mushroom and peas curry or chicken curry, carrot and cucumber salad, a dark chocolate piece, half brown rice cup, one small coconut curry, and beans cup |
| Bedtime at 10 PM | One cup of lukewarm milk with a pinch of turmeric |
Day Seven For 1200 Calories
| Meals | Food items |
|---|---|
| Early Morning at 6 AM | two teaspoons of fenugreek seeds soaked overnight in a cup of water |
| Breakfast at 7 AM | One medium Pongal bowl with coconut chutney and one cup of green tea |
| Mid-morning at 10 AM | One cup of coconut water |
| Lunch at 12:30 AM to 1 PM | One medium Kerala style fish curry bowl or mamidikaya Pappu, one medium avail bowl, one small curd bowl, half medium white rice cup, two rotis, cucumber, and tomato salad |
| After lunch from 3:30 PM to 4 PM | One cup of sprouted moong salad with one cup of green tea |
| Dinner at 7 PM | One cup spinach dal, tomato, and cucumber salad, one cup curd, two small Rotis, stir-fried beetroot |
| Bedtime at 10 PM | One cup of lukewarm milk with a pinch of turmeric |
Wrapping it up
It will never be easy to remodel your diet and lifestyle in this specific way. That is why you have to make up your mind and go through different motivational help from your friends and families. But you can be in complete peace of mind that if you follow the above 7-day south Indian diet meal plan, you will lose your additional kilos within months!
Whether you want to gain muscle sustainably, lose weight, or do both—Mirganshi is the person you reach out to! She has a B.Sc in Nutrition and Dietetics from Lovely Professional University (LPU) and certification from Gold’s Gym Fitness Institute (GGFI). She grew up and completed her schooling in Jaipur, Rajasthan back in the early 2000s. Currently, she helps hundreds of individuals in correcting their diets, lifestyle habits, and physical health.
She currently lives with her husband in Navi Mumbai, and they have been happily married since 2017. She is also a fitness freak herself and has completed several marathons like TATA Mumbai Marathon, Pinkathon, and more! In her free time, she likes to listen to music while writing her journal. Discipline is her best friend, and she ensures to impart this virtue in her clientele as well.
Due to her impeccable grip on body nutrition and well-being, Mirganshi understands precisely what is right for your body and recommends/reviews products she only truly has faith in. Mirganshi is also a champion for mental health advocacy and understands how keeping your brain fit and mind sane is an essential part of well-being.