South Indian Diet Chart for Weight Loss

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

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

weight loss targets

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

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

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

MealsFood items
Early Morning at 6 AM 1 cup of warm water with honey and half lime
Breakfast at 7 AMone small sambhar bowl or two egg whites, two millet idlis, half bowl of peanuts, and one cup of green tea
Mid-morning at 10 AMOne medium apple or small grapes bowl
Lunch at 12:30 AM to 1 PMVegetable curry, two ragi balls, one cup of buttermilk, and rasam
After lunch from 3:30 PM to 4 PMtwo biscuits and one cup of green tea
Dinner at 7 PMOne medium vegetable curry bowl, two rotis, one cup of spinach dal, and one small curd bowl
Bedtime at 10 PMOne cup of lukewarm milk with a pinch of turmeric

Day Two For 1400 Calories

MealsFood items
Early Morning at 6 AM 1 cup of warm water with honey and half lime
Breakfast at 7 AMOnion and tomato chutney, 4 almonds, 2 medium Rava dosas, one cup black coffee
Mid-morning at 10 AMOne cup of seasonal fruits
Lunch from 12:30 AM to 1 PMtwo 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 PMOne boiled egg or 20 gram boiled peanuts, and one cup of black coffee
Dinner at 7 PMOne 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 PMOne cup of lukewarm milk with a pinch of turmeric

Day Three For 1200 Calories

MealsFood items
Early Morning at 6 AMtwo teaspoons of fenugreek seeds soaked overnight in a cup of water
Breakfast at 7 AMHalf cup allam pachadi, one cup green tea, 4 almonds, and two pesarattu
Mid-morning at 10 AMOne glass of freshly pressed fruit juice
Lunch at 12:30 AM to 1 PMOne 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 PMsix pistachios and one cup of green tea
Dinner at 7 PMOne medium mixed dal bowl, one cup of vegetable kurma with two small multigrain atta parotas, and one small curd bowl
Bedtime at 10 PMOne cup of lukewarm milk with a pinch of turmeric

Day Four For 1200 Calories

MealsFood items
Early Morning at 6 AMtwo teaspoons of fenugreek seeds soaked overnight in a cup of water
Breakfast at 7 AMone cup green tea and quinoa upma
Mid-morning at 10 AMfour almonds and cucumber slices
Lunch at 12:30 AM to 1 PMOne 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 PMOne multigrain biscuit and one cup of black coffee
Dinner at 7 PMOne 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 PMOne cup of lukewarm milk with a pinch of turmeric

Day Five For 1200 Calories

MealsFood items
Early Morning at 6 AMtwo teaspoons of fenugreek seeds soaked overnight in a cup of water
Breakfast at 7 AMtwo puttus, one medium cherupayar thoran bowl, and one cup of green tea
Mid-morning at 10 AMthree almonds and one cup watermelon juice
Lunch at 12:30 AM to 1 PMOne 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 PMOne cup of unsalted popcorn and one cup of black coffee
Dinner at 7 PMOne medium yellow dal bowl or chicken curry, one cup of curd, 2 rotis, and one small bendekayi gojju bowl
Bedtime at 10 PMOne cup of lukewarm milk with a pinch of turmeric

Day Six For 1700 Calories

MealsFood items
Early Morning at 6 AM1 cup of warm water with honey and half lime
Breakfast at 7 AMOne 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 AMtwo almonds and one banana
Lunch at 12:30 AM to 1 PMOne 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 PMOne cup black coffee or coconut water, and one multigrain biscuit
Dinner at 7 PMOne 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 PMOne cup of lukewarm milk with a pinch of turmeric

Day Seven For 1200 Calories

MealsFood items
Early Morning at 6 AMtwo teaspoons of fenugreek seeds soaked overnight in a cup of water
Breakfast at 7 AMOne medium Pongal bowl with coconut chutney and one cup of green tea
Mid-morning at 10 AMOne cup of coconut water
Lunch at 12:30 AM to 1 PMOne 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 PMOne cup of sprouted moong salad with one cup of green tea
Dinner at 7 PMOne cup spinach dal, tomato, and cucumber salad, one cup curd, two small Rotis, stir-fried beetroot
Bedtime at 10 PMOne 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!

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