Best Indian Diet Plan for Weight Loss/ Fastest Way To Lose Weight - 100% Natural

 Making dietary changes can be challenging, especially when our food culture and habits are deeply ingrained. In India, for example, our traditional meals are often high in carbohydrates and sugar, with staples like rice, potatoes, and sweets. We also have a fondness for snacks like namkeens and bhujias, and offering extra helpings is seen as a gesture of hospitality and affection.

However, the health of the Indian population is a growing concern. According to the National Family Health Survey (2019-2021), one in four people in India is obese. This is a worrying statistic, as being overweight or obese can increase the risk of serious health issues like diabetes, liver disease, heart disease, and cancer.

When it comes to weight loss, it's important to understand the science behind it. Simply put, weight loss occurs when you consume fewer calories than you burn, and weight gain occurs when you consume more calories than you burn. To shed those extra kilos, you need to eat within your calorie budget and burn the necessary number of calories. This may require making some changes to your diet and lifestyle, but it's a worthwhile investment in your health and wellbeing.

While it's true that weight management is largely determined by the number of calories consumed and burned, it's important to note that not all calories are created equal. For example, 2 samosas (550 kcal), 3 slices of cheese pizza (450 kcal), and 3 gulab jamuns (450 kcal) may fit within a daily requirement of 1500 calories, but these unhealthy food choices can lead to other health problems like high cholesterol and blood sugar.

To lose weight in a healthy way, it's crucial to follow a balanced diet that includes all of the necessary food groups and provides all of the essential nutrients for good health

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The best Indian diet plan for weight loss should include a variety of macronutrients like carbohydrates, protein, and fat, as well as micronutrients like vitamins and minerals. By combining the five major food groups, you can create a well-rounded diet that promotes weight loss while still meeting your nutritional needs.

However, we have put together a diet plan ideal for weight loss with Indian food. This 7-day diet plan also known as a 1200-calorie diet plan is a sample, and should not be followed by any individual without consulting a nutritionist.


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)

It's important to note that everyone's nutritional requirements are different, based on factors like sex, geography, and personal preferences. For example, a vegetarian or vegan diet will differ from a non-vegetarian one. That's why it's essential to consult a nutritionist before starting any new diet plan.

When creating a diet plan for weight loss, it's important to ensure that the food you eat is balanced and provides all of the necessary nutrients for your body. To achieve this, make sure that you include the following nutrients in your diet plan:

Carbohydrates

Carbs are the body's primary source of energy and should make up about half of your daily calorie intake. However, it's important to choose the right type of carbs.
Simple carbs, such as bread, biscuits, white rice, and wheat flour, contain too much sugar and are not good for you. Instead, opt for complex carbs that are high in fiber and packed with nutrients.

Fiber-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.

Proteins

Most Indians fail to meet their daily protein requirement, which is problematic because proteins are essential for building and repairing tissue, muscles, cartilage, and skin, as well as for better blood flow.
A high protein diet can also help you lose weight and build muscle, which burns more calories than fat.

About 30% of your diet should consist of protein in the form of whole pulses (rajma, chole, lobhia, green gram), paneer, chickpeas, milk, eggs, lean meat, or sprouts. Having one serving of protein with every meal is essential.

Fats

While fats have a bad reputation, they are actually necessary for the body because they help produce hormones, absorb vitamins, and provide energy.
Experts suggest that one-fifth or 20% of your diet should consist of healthy fats, including polyunsaturated, monounsaturated, and Omega-3 fatty acids. Research has shown that having a healthy approach to your fat intake is beneficial.

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 limited quantities of butter and ghee is the most optimal way to consume fats. However, you should avoid trans fats found in fried snacks and baked items at all costs.

Vitamin

to ensure that your diet plan is well-balanced, it's important to include essential vitamins and minerals such as Vitamin A, Vitamin E, Vitamin B12, Vitamin D, calcium, and iron. These nutrients support metabolism, nerve and muscle function, bone maintenance, and cell production.

In addition to making healthy food choices, there are some habits you can adopt to help you stay healthy. Opting for 5-6 meals a day, having an early dinner, drinking plenty of water, and eating a lot of fiber are all great ways to support weight loss.

When it comes to creating a diet plan, it's important to seek the advice of a nutritionist who can customize a safe and effective plan based on your individual needs. A good diet plan should be sustainable, not too restrictive or expensive, and include locally available seasonal foods. Along with a personalized exercise routine, a good diet plan can help you reach your weight loss goals.

Remember, every body is different and has varying needs, so it's best to get customized guidance on diet plans and exercise regimes in order to achieve your goals.