DIET PLAN FOR WEIGHT LOSS

 

Weight Loss Diet Plan Chart – Day 1

• 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.

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)

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.

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)

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.

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)

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.

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)

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.

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)

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

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)

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.

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

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

1. Carbohydrates Diet Plan

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. 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 fiber and packed with nutrients as compared to simple carbs. This is because Fiber-rich complex carbs are harder to digest, leaving you feeling full for longer, and are therefore the best option for weight control.

Brown rice, millets such as ragi and oats are all good complex carb choices.

2. Proteins Diet Plan

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, as well as pump blood. Hence. a high protein diet can also help you lose weight, as it helps build muscle – which burns more calories than fat.

For instance, about 30% of your diet should consist of protein in the form of whole dals, paneer, chana, milk, leafy greens, eggs, white meat or sprouts. Having one helping of protein with every meal is essential.

3. Fats Diet Plan

A food group that has acquired a bad reputation, fats are essential for the body as they synthesize hormones, store 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.

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 – that are found in fried snacks, completely for a balanced Indian Diet Plan.

4. Vitamins and Minerals Diet Plan

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. Since, these are primarily derived from plants, meat and fish, minerals can also be found in nuts, oilseeds, fruits and green leafy vegetables.

Experts and nutritionists recommend consuming 100 grams of greens and 100 grams of fruits accordingly.

5. Indian Weight Loss Diet Plan Meal Swaps

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

For example, fulfil your cravings for a snack to munch on with air popped popcorn instead of relying on potato chips. So, it is great if you check out a few healthy meal swap options that you could try going forward.

20 Tips To Lose Weight Quickly & Safely

If you want to make some healthy changes to your diet or want to lose some fat, committing to an Indian diet plan for weight loss for females can really help. However, to accelerate weight loss and build a healthy and strong body, the following tips might be useful.

• Freshly prepared meals are always the best choice.
• Ensure to have all the food groups in your diet plan.
• You should never skip your breakfast and it should be taken within thirty minutes of waking up.
• Breakfasts are to be hearty and wholesome. Options like paratha, idlis, dosa, uttapam, bread and eggs are good choices.
• Lunch should be a medium affair with dal, sabzi, roti and curd or rice, rajma, chole etc.
• Dinner should be light such as khichdi, dal chawal or curd rice.
• Dinner should be taken at least two hours before bedtime.
• Apart from the main meals, there should be 2-3 mini-meals as well.
• These mini-meals can consist of fruits, nuts, salads, peanuts etc.
• Packages, processes, and ready to eat foods should be avoided.
• Water is a very important element of a balanced diet.
• One meal a week can be a cheat meal, however, make sure not to go overboard during this time.
• Avoid things like a zero carb diet or starvation to lose weight.
• Fibre-rich foods are great for weight loss since they make you feel full.
• Smaller plates and bowls should be used for your meals so that you get into the habit of eating smaller portions.
• Chew your food slowly and thoroughly to ensure that all of the nutrients are absorbed.
• Plan your meals ahead of time so you don't end up eating junk food or excessive calories out of hunger.
• Get plenty of sleep to prevent your body from storing fats. 
• Getting enough sleep also aids in the reduction of sweet and carbohydrate cravings.
• If you eat while watching TV or working, you risk binge eating and consuming more calories than you require.

Here Are The 5 Food Groups To Include In Your Diet Plan For Weight Loss For Female

If you are creating a diet plan for weight loss for yourself, it is important to ensure that you plan balanced meals that provide your body with adequate nutrients.

1. Carbohydrates

Some people mistake carbohydrates as a bad element in their diet and try to skip them while planning their weight loss diet. However, carbs are the body's principal source of energy and should account for half of your daily calorie intake. The only difference is that in your female weight loss diet, you should choose the proper and nutritious types of carbs, such as brown rice, ragi, oats, and avoid those that contain too much sugar, such as bread, white rice, and so on.

2. Protein

Protein, we are sure, you must have heard while considering a diet chart for weight loss for female. Proteins are the next most important element of a weight loss diet as they help the body in repairing cells, making new ones, and aid in the growth and development of bones, muscles, cartilage and skin.

A protein-rich diet that meets your body's nutritional needs is essential for weight reduction since it helps you lose weight by reducing appetite, increasing muscle mass and strength, and lowering cravings, thereby burning more calories than fat.

3. Fibre

Fibres are another integral component of a female weight loss diet as they help keep the gut healthy and make you stay fuller for longer. Moreover, consuming enough fibre prevents constipation, helps maintain bowel health and improves digestion. Fibres like oats, flax seeds, apples, and others help manage blood sugar levels and reduce cholesterol levels.

4. Fat

Not all fats are bad and unhealthy. Some are good and essential in your diet chart for weight loss to provide energy to your body, synthesise hormones and store vitamins. Ideally, healthy fats such as polyunsaturated, monounsaturated, and omega-3 fatty acids should make up 20% of a diet plan for weight loss for female.

5. Vitamins and Minerals

Last but not least, vitamins A, E, B12, D, and minerals such as calcium and iron are essential components in a diet plan for weight loss for female since they aid in metabolism, bone health, and muscular function. Furthermore, vitamins and minerals acquired in the body through fruits and green leafy vegetables keep you fuller for longer and are great for snacking.

10 Healthy But Yummy Weight Loss Foods To Be A Part Of Your Fat Loss Diet Plan For Female

If you’re trying to lose weight, you may believe that losing weight is simply a matter of cutting calories, but eating too little can put your health at risk. Instead, you should focus on eating healthier foods to supply your body with the balanced nutrition it requires and to support a healthy and sustainable Indian diet plan for weight loss.

• Fruits and vegetables such as tomatoes, spinach, okra, cabbage, mushrooms, papaya, pomegranate, guava, apples, etc are the best sources of vitamins and nutrients.
• Beans and legumes such as mung beans, black-eyed peas, kidney beans, lentils, pulses and chickpeas are an important part of the Indian diet. If you are vegan or vegetarian, they are also a great source of plant protein.
•  Since protein is an important part of the fat loss diet plan for female, eggs are a great source of it. They can also help provide an increased feeling of satiety and prevent you from overeating.
• No Indian meal is complete without dairy products like curd, ghee, buttermilk and cottage cheese.
• Indian meals get their protein fix from meat, tofu, legumes, dairy, nuts and seeds.
•  If you are a non-vegetarian, chicken breast and lean meats are high in protein and iron and must be included in your diet.
• Nuts like walnuts, almonds and pistachios are low in calories and rich in antioxidants, vitamins, omega 3 fatty acids, etc. thereby being a good snacking option.
• Olive oil is rich in monounsaturated fats, which help to keep your heart healthy and blood sugar levels normal, as well as promote weight loss by promoting a feeling of satiety.
• Due to its richness in antioxidants, green tea acts as a stimulant for weight loss and helps boost metabolism. It is a great way to maintain your caffeine intake while reducing the high-calorie Indian milk tea and coffee.‍
• Chia seeds are loaded with fibre, curb your appetite and help prevent overeating. They are rich in iron, Omega-3 content and good fats and hence, also help boost metabolism and promote healthy weight loss.

‍

7 Day Indian Fat Loss Diet Plan For Female

Indian breakfast for weight loss should be the heaviest meal of the day such as idli-sambhar. Lunch for weight loss (Indian) should be lighter and dinner for weight loss (Indian) should be the lightest.

Fruits, vegetables, roots, and tubers should make up half of the plate, cereals should make up a quarter, and protein-rich foods like pulses, eggs, meat, etc. should make up the other quarter.

Moreover, the diet should be followed by a glass of milk, buttermilk, curd or paneer along with moderate amounts of various oils and fats.

Below is an easy to follow Indian weight loss diet chart that can be followed for a week (7 days) by a female. Minor modifications can be made to this as per an individual’s taste.

Diet Plan for weight loss chart- Day 1- 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

Day 1	Diet chart
6:30 AM	Drink hot water with lemon juice and honey 1 glass
8:00 AM	Have oats porridge with skimmed milk (1 bowl). Add some nuts 25gm
12:00 PM	Skimmed panner (100gm)
2:00 PM	Vegetable Salad 1 bowl
2:10 PM	1 small bowl dal, 1 chapati, green vegetable 1 small bowl
4:00 PM	1 bowl seasonal fruits and butter milk
5:30 PM	Green Tea
8:00 PM	Vegetable salad 1 bowl
8:15 PM	1 bowl dal, 1 roti, 1 small bowl bottle guard vegetable

Diet Plan For Weight Loss Chart- Day 2- 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

Day 2	Diet chart
6:30 AM	Hot water with honey (1 glass)
8:00 AM	Skim Milk Yoghurt (1 cup) Multigrain paratha (1 toast)
12:00 PM	Soya Paneer (100 grams)
2:00 PM	Mixed Vegetable Salad (1 bowl)
2:10 PM	Sauteed Paneer (1 bowl) Roti (1 chapati) Mint Chutney (2 tablespoon)
4:00 PM	Banana (small) Buttermilk (1 glass)
5:30 PM	Tea with Less milk and sugar (1 teacup)
8:50 PM	Mixed Vegetable Salad (1 bowl)
9:00 PM	Moong Lentil Curry (0.75 bowl) Palak Rice (0.5 bowl)

 

Diet Plan For Weight Loss Chart- Day 3- WEDNESDAY

• Breakfast: Apple cinnamon porridge/ Vegetable uttapam with sambhar
• Lunch For Weight Loss (Indian): 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

Day 3	Diet chart
6:30 AM	Aloe vera Detox Water (1 glass)
8:00 AM	Skimmed Milk (1 glass) Peas upma (1.5 bowl)
12:00 PM	Low fat Milk Paneer (100 grams)
2:00 PM	Mixed Vegetable Salad (1 bowl)
2:10 PM	Low Fat Soya Curry (1.5 bowl) Roti (1 roti)
4:00 PM	Muskmelon (1 cup 1″ pieces) Buttermilk (1 glass)
5:30 PM	Black Tea with Less Sugar and Milk (1 teacup)
8:50 PM	Mixed Vegetable Salad (1 bowl)
9:00 PM	Curd (1.5 bowl) Aloo peas Tomato vegetable (1 bowl) Ragi Roti (1 roti/chapati)

Diet Plan For Weight Loss Chart- Day 4- 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

Day 4	Diet chart
6:30 AM	Jeera Detox Water (1 glass)
8:00 AM	Low fat Curd (1.5 bowl) onion Stuffed Roti (2 pieces)
12:00 PM	Tofu Paneer (100 grams)
2:00 PM	Mixed Vegetable Salad (1 bowl)
2:10 PM	Moong Lentil Curry (0.75 bowl) Brown Rice (0.5 bowl)
4:00 PM	Green Apple (half) Buttermilk (1 glass)
5:30 PM	Black Coffee with Milk and Less Sugar (0.5 teacup)
8:50 PM	Mixed Vegetable Salad (1 bowl)
9:00 PM	Sauteed leafy Vegetables with Paneer (1 bowl) Bajra Roti (1 roti/chapati) Coriander Chutney (2 tablespoon)

Diet Plan For Weight Loss Chart- Day 5- 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 For Weight Loss (Indian): Tofu curry with potatoes and mixed vegetables/ chicken curry with 2 multigrain rotis

Day 5	Diet chart
6:30 AM	Saunf Detox Water (1 glass)
8:00 AM	Suji Chilla (1 cheela) Mint Garlic Chutney (2 tablespoon)
12:00 PM	Low fat Milk Paneer (100 grams)
2:00 PM	Mixed Vegetable Salad (1 bowl)
2:10 PM	Palak Corn (1 bowl) Steamed brown Rice (0.5 bowl)
4:00 PM	Papaya (Half) Buttermilk (1 glass)
5:30 PM	Coffee with No Sugar and less Milk (1 teacup)
8:50 PM	Mixed Vegetable Salad (1 bowl)
9:00 PM	Skimmed milk Paneer Curry (1 bowl) vegetable Roti (1 roti)

 

Diet Plan For Weight Loss Chart- Day 6- 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

Day 6	Diet chart
6:30 AM	Hot water with lemon juice and honey (1 glass)
8:00 AM	Low fat Milk Yoghurt (1 bowl) Brown bread Toast (2 toast)
12:00 PM	Skimmed Milk Paneer (100 grams)
2:00 PM	Mixed Vegetable Salad (1 bowl)
2:10 PM	Palak corn (1 bowl) Roti (1 roti/chapati) Mint curd Chutney (2 tablespoon)
4:00 PM	Green apple Buttermilk (1 glass)
5:30 PM	Black Coffee with Less Sugar (1 teacup)
8:50 PM	Mixed Vegetable Salad (1 bowl)
9:00 PM	Moong Lentil Curry (0.75 bowl) Chana palak Rice (0.5 bowl)

Diet Plan For Weight Loss Chart- Day 7- SUNDAY

• Indian Breakfast For Weight Loss: 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

Day 7	Diet chart
6:30 AM	Ajwain Detox Water (1 glass)
8:00 AM	Mixed vegetable Sambar (1 bowl) Butter Idli (2 idli)
12:00 PM	Tofu Paneer (100 grams)
2:00 PM	Mixed Vegetable Salad (1 bowl)
2:10 PM	Curd (1.5 bowl) Carrot Tomato vegetable (1 bowl) Roti (1 roti/chapati)
4:00 PM	Watermelon (1 cup) Buttermilk (1 glass)
5:30 PM	Coffee with Milk and Less Sugar (0.5 teacup)
8:50 PM	Mixed Vegetable Salad (1 bowl)
9:00 PM	Green Gram Whole Dal Cooked (1 bowl) Karela sabzi (1 bowl) Multigrain Roti (1 roti/chapati)