The Greatest Indian Weight Loss Diet : healthifyme.com

All you have to do is begin consuming the appropriate foods Weight Loss Diet. Given our eating patterns and food culture, this can seem like an overwhelming task. For example, we consume a lot of potatoes, rice, and sweets in Indian meals, which are heavy in sugar and carbs at healthifyme.com

We also adore munchies, and we can’t go a day without our fill of bhujias and namkeens. As a gesture of hospitality and affection, we even urge our friends and family to eat more, and we even regard turning down an extra helping as a form of retaliation. But for now, India’s health situation is worrying. In India, one in four persons are obese, according to the NFHS (2019–2021). The information suggests that being overweight or obese can raise one’s risk of developing diabetes, liver disease, heart disease, and even cancer at healthifyme.com

Recognize the Science of Losing Weight

Calorie intake and expenditure are the primary factors influencing weight gain and decrease. Put simply, consuming more calories than you burn off causes you to gain weight, and consuming fewer calories than you spend causes you to lose weight.

All you have to do is eat within your calorie budget and burn the necessary amount of calories to shed those extra pounds.

But knowing how many calories your body need isn’t enough. Even if two samosas (550 calories), three cheese pizza slices (450 calories), and three gulab jamuns (450 calories) may fit within your daily 1500 calorie intake, these poor meal choices will eventually cause other health issues including elevated blood sugar and cholesterol at healthifyme.com

Make sure your diet plan is balanced, meaning it includes all the food groups and all the nutrients you require for optimal health, in order to lose weight in a healthy way.

In brief

Weight management is determined by the quantity of calories consumed and expended. One must expend more calories than they take in in order to lose weight. To lose weight, one must continue to be in a calorie deficit. There is also variation in the kind of calories. Eating a diet that is tailored to your needs and is well-balanced is the greatest method to lose weight healthifyme.com/blog/best-indian-diet-plan-weight-loss/

The Greatest Weight Loss Diet for Both Men and Women

  • No single food can supply the body with all the nutrients it requires to stay healthy.
  • For this reason, it is advised to follow a balanced diet that includes micronutrients like vitamins and minerals in addition to macronutrients like protein, fat, and carbs.
  • The five main food groups are all included in the ideal Indian diet for weight loss.

A Sample 1200 Calorie Diet Plan for Men and Women to Lose Weight

The components of the perfect diet chart are a topic of much discussion. But a person’s dietary needs differ depending on a number of variables. It could vary according on the gender at healthifyme.com

Geographical factors can also be important, as the diets of North and South Indians differ significantly. Thus, meal preferences are relevant here because the food habits of a vegan or vegetarian diverge significantly from those of a non-vegetarian.

But we have created a diet plan that is perfect for losing weight when combined with Indian cuisine. This seven-day diet plan, sometimes referred to as the 1,200-calorie diet plan, is merely an example and shouldn’t be followed by anyone without first speaking with a nutritionist at healthifyme.com

Day One: Chart for a Weight Loss Diet Plan

  • Have oatmeal porridge with mixed nuts for breakfast after drinking cucumber water to start the day.
  • After that, eat lunch on a roti with dal and gajar matar sabzi.
  • Dinner should consist of roti and lauki sabzi after that.
Day 1 Diet Chart
6:30 AM Cucumber Detox Water (1 glass)
8:00 AM Oats Porridge in Skimmed Milk (1 bowl)

Mixed Nuts (25 grams)

12:00 PM Skimmed Milk Paneer (100 grams)
2:00 PM Mixed Vegetable Salad (1 katori)
2:10 PM Dal(1 katori)Gajar Matar Sabzi (1 katori)

Roti (1 roti/chapati)

4:00 PM Cut Fruits (1 cup) Buttermilk (1 glass)
5:30 PM Tea with Less Sugar and Milk (1 teacup)
8:50 PM Mixed Vegetable Salad (1 katori)
9:00 PM Dal (1 katori) Lauki Sabzi (1 katori)

Roti (1 roti/chapati)

Day Two:Chart for a Weight Loss Diet Plan

  • Eat a roti filled with mixed vegetables and curd for breakfast on the second day.
  • Have half a katori of methi rice and lentil curry for lunch.
  • Then, have some sautéed veggies and green chutney to cap off your day.
Day 2 Diet Chart
6:30 AM Cucumber Detox Water (1 glass)
8:00 AM Curd (1.5 katori) Mixed Vegetable Stuffed Roti (2 pieces)
12:00 PM Skimmed Milk Paneer (100 grams)
2:00 PM Mixed Vegetable Salad (1 katori)
2:10 PM Lentil Curry (0.75 bowl) Methi Rice (0.5 katori)
4:00 PM Apple (0.5 small (2-3/4″ dia)) Buttermilk (1 glass)
5:30 PM Coffee with Milk and Less Sugar (0.5 tea cup)
8:50 PM Mixed Vegetable Salad (1 katori)
9:00 PM Sauteed Vegetables with Paneer (1 katori) Roti (1 roti/chapati)

Green Chutney (2 tablespoon)

Day Three : Chart for a Weight Loss Diet Plan

  • On the third day, multigrain toast and skim milk yogurt would be served for breakfast.
  • Saute veggies with paneer and a little green chutney in the afternoon.
  • To ensure you conclude the day on a healthy note, have some lentil curry and half a katori of methi rice.
Day 3 Diet Chart
6:30 AM Cucumber Detox Water (1 glass)
8:00 AM Skim Milk Yoghurt (1 cup (8 fl oz)) Multigrain Toast (2 toast)
12:00 PM Skimmed Milk Paneer (100 grams)
2:00 PM Mixed Vegetable Salad (1 katori)
2:10 PM Sauteed Vegetables with Paneer (1 katori) Roti (1 roti/chapati)

Green Chutney (2 tablespoon)

4:00 PM Banana (0.5 small (6″ to 6-7/8″ long)) Buttermilk (1 glass)
5:30 PM Tea with Less Sugar and Milk (1 teacup)
8:50 PM Mixed Vegetable Salad (1 katori)
9:00 PM Lentil Curry (0.75 bowl) Methi Rice (0.5 katori)

Day 4 : of the Weight Loss Diet Plan Chart

  • Start Day 4 with an egg omelette and a fruit and nut yogurt smoothie.
  • After that, have roti, moong daal, and Bhindi Sabzi.
  • Steamed rice and palak chole round up the day’s meal.
Day 4 Diet Chart
6:30 AM Cucumber Detox Water (1 glass)
8:00 AM Fruit and Nuts Yogurt Smoothie (0.75 glass)

Egg Omelette (1 serve(one egg))

12:00 PM Skimmed Milk Paneer (100 grams)
2:00 PM Mixed Vegetable Salad (1 katori)
2:10 PM Green Gram Whole Dal Cooked (1 katori) Bhindi sabzi (1 katori)

Roti (1 roti/chapati)

4:00 PM Orange (1 fruit (2-5/8″ dia)) Buttermilk (1 glass)
5:30 PM Coffee with Milk and Less Sugar (0.5 teacup)
8:50 PM Mixed Vegetable Salad (1 katori)
9:00 PM Palak Chole (1 bowl) Steamed Rice (0.5 katori)

Day Five: Chart for a Weight Loss Diet Plan

  • On the fifth day, have a glass of skim milk with peas poha for breakfast.
  • In the afternoon, have a low-fat paneer dish with a missi roti.
  • Roti, curd, and aloo baingan tamatar ki sabzi are a great way to end the day.
Day 5 Diet Chart
6:30 AM Cucumber Detox Water (1 glass)
8:00 AM Skimmed Milk (1 glass) Peas Poha (1.5 katori)
12:00 PM Skimmed Milk Paneer (100 grams)
2:00 PM Mixed Vegetable Salad (1 katori)
2:10 PM Low Fat Paneer Curry (1.5 katori) Missi Roti (1 roti)
4:00 PM Papaya (1 cup 1″ pieces) Buttermilk (1 glass)
5:30 PM Tea with Less Sugar and Milk (1 teacup)
8:50 PM Mixed Vegetable Salad (1 katori)
9:00 PM Curd (1.5 katori) Aloo Baingan Tamatar Ki Sabzi (1 katori)

Roti (1 roti/chapati)

Day 6 of the Weight Loss Diet Plan Chart

  • Eat idli with sambar for breakfast on Day 6.
  • Roti with curd and aloo baingan tamatar ki sabzi for lunch
  • Eat green Gramme with roti and bhindi sabzi to cap off Day 6.
Day 6 Diet Chart
6:30 AM Cucumber Detox Water (1 glass)
8:00 AM Mixed Sambar (1 bowl) Idli (2 idli)
12:00 PM Skimmed Milk Paneer (100 grams)
2:00 PM Mixed Vegetable Salad (1 katori)
2:10 PM Curd (1.5 katori) Aloo Baingan Tamatar Ki Sabzi (1 katori)

Roti (1 roti/chapati)

4:00 PM Cut Fruits (1 cup) Buttermilk (1 glass)
5:30 PM Coffee with Milk and Less Sugar (0.5 tea cup)
8:50 PM Mixed Vegetable Salad (1 katori)
9:00 PM Green Gram Whole Dal Cooked (1 katori)Bhindi sabzi (1 katori)

Roti (1 roti/chapati)

Day 7 : Chart for a Weight Loss Diet Plan

  • Start with green garlic chutney and besan chilla on the seventh day.
  • For lunch, eat palak chole and steamed rice.
  • Enjoy some missi roti and low-fat paneer stew to cap off the week healthfully.
Day 7 Diet Chart
6:30 AM Cucumber Detox Water (1 glass)
8:00 AM Besan Chilla (2 cheela) Green Garlic Chutney (3 tablespoon)
12:00 PM Skimmed Milk Paneer (100 grams)
2:00 PM Mixed Vegetable Salad (1 katori)
2:10 PM Palak Chole (1 bowl) Steamed Rice (0.5 katori)
4:00 PM Apple(0.5 small (2-3/4″ dia)) Buttermilk (1 glass)
5:30 PM Tea with Less Sugar and Milk (1 teacup)
8:50 PM Mixed Vegetable Salad (1 katori)
9:00 PM Low Fat Paneer Curry (1 katori) Missi Roti (1 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 at healthifyme.com

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.

Read more: Essential Guide to the Low Carbohydrate Diet

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 at healthifyme.com

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.

Read more: Protein Rich Food – Vegetarian Diet Plan, Benefits & Recipes

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.

Read more: Low-Fat Diet – Everything You Should Know

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 at healthifyme.com

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 at healthifyme.com

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 at healthifyme.com

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 at healthifyme.com

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 at healthifyme.com

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

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