Perfect Indian Diet Plan for Weight Loss
Indian Diet Plan for Weight Loss really works?
Looking for Vegetarian Diet Plan for Weight Loss?
You might be having many such questions. In today’s post, I will try to answer all your questions.
Are you the one who is struggling to lose weight? Or struggling with low energy levels by the end of the day? Want to lose weight even after eating your favorite food. A good food is also important to increase height.
It is not very difficult to lose weight. But losing weight in a healthy manner and maintaining it throughout requires some doable things. There are many diets with fancy titles and even more fancy information but many times not feasible. (1)
Today as a working mom or homemaker we face many daily challenges so there are some lifestyle habits to inculcate which will help you not only to lose weight but also to maintain it. (2)
I faced the same problem, here is everything I did to get myself fit by losing weight even after eating my favorite food. Today I share with you a perfect Indian diet plan for weight loss which includes all food groups resulting in complete nutrition for you. This is a balanced diet chart which will help you get all the vital nutrients for your health. (3)
Approach to Be Followed
Our body is the precious gift of God and it has been with us through every thick and thin. But we have not treated our body well by not exercising, eating junk and abusing it by improper lifestyle habits that resulted in gaining weight.
So the first thing to do is having gratitude for our own body and accepting it as it is. Acceptance is the first step towards changing it. 🙂
Along with acceptance, it is important to work on your weight loss plan. Follow the weight loss diet chart with full dedication and you will achieve your healthy weight loss (4) goal very soon.
Science Behind Weight Loss
Weight can also be lost by losing muscle and not by losing fat which is a great loss to our health. That is why we should be sure about what we eat at what time. (5)
Even if we consume less than 1500 calories per day we will lose weight but it can lead to a great loss of our fitness, immunity, and strength. When we start seeing at food as nutrient and not as calories we are on the right path. (6) Nutrients by which all our mandatory body functions are carried out are Carbohydrates, Proteins, Essential Fats, Vitamins and much more (7).
But it is sure that we get most of them through food. So eliminating any can lead to imbalances in our body. We just need to develop wisdom about our food, when to eat, what and how much. Here are some weight loss tips you can follow to achieve your goal faster.
Here is an informative video from TsMadan on diet chart to lose weight
Brief Description and Plan
Most of us eat 3 meals in a day, breakfast, lunch and dinner. And that too in long duration. We need to change this pattern to 6 to 8 meals per day with max 2 hours of a gap in between meals.
The reason why I say this is we eat too much at a time and then we starve for 3 to 4 hours and then when we feel hungry we again stuff ourselves with food. In this way, our body absorbs very few nutrients and stores fats.
Our body is not sure that we will eat when it needs that is why it stores fats as an emergency. And these 6 to 8 meals must include max nutrients we need. So here is the whole plan.
Perfect Indian Diet Plan for Weight Loss: Meal Plans
Eating within 10 mins of getting up sounds terrible but it is the most important meal. Our body did not get any food since last 10 to 11 hours so the first thing to do after you freshen up should be to eat something nutritious. (8)
If you have tea or coffee as the first thing in the morning then it is adding up unnecessary calories because it doesn’t have any nutrition in it. So skip tea as the first thing in the morning. If you want some drink as first thing in the morning you can have apple cider vinegar or cinnamon honey for weight loss. (9)
Tea increases our breathing and heart rate that is why we feel fresh after having it. Eat something healthy like fruits or Soaked almonds so that there’s no need of cooking anything immediately. The morning meal is a very important part of a balanced diet chart. (10)
After 1 to 1:30 hour of the first meal it’s time for meal 2 which is Breakfast. We have heard and read many times that eat breakfast like a king which is true but eat to an extent that your hunger is gone and also you don’t feel stuffed.
Poha, Upma, Paratha, Puri bhaji, Roti-sabji, Idli sambar with chutney, Dosa sambhar can be options for breakfast which will satisfy your taste buds and also are wholesome meals. All of these meals contain the proper amount of all required nutrients. Avoid Junk food and biscuits.
Eating Sweet is also prohibited but if you want to cheat on it you can eat it as first thing in the morning or as a meal itself not after lunch or dinner that too once in a week or 15 days. Then it won’t be stored as fat. Ensure you get a good amount of vitamin A, vitamin D, vitamin B12, vitamin E from the food you eat.
Biscuits and packed food contain trans fat which is not good fat so it must be avoided too. Also if you eat your breakfast properly you won’t feel hungry at the later time of the day. Breakfast is the most important meal of Indian diet chart for weight loss and never skip it if you are planning a healthy weight loss. This is an important meal in the meal plan to lose weight.
Post breakfast and pre-lunch healthy meal options are a slice of cheese or roasted peanuts or 1 fruit. It depends on meal 1. You can do vice versa of meal 1. Like if you had fruit as first thing in the morning then you can eat dry fruits here otherwise fruit is a good option.
This meal is to avoid a huge gap between Breakfast and lunch so that you don’t jump over your lunch and end up overeating. Some people feel acidity on eating fruit empty stomach, if you are one of them then include any fruit here.
In Ayurveda, there is a concept to eat in a quantity that is a handful. So we are going to apply this concept to the quantity of our meal. This is one of the mid-meal of Indian diet plan for weight loss, make sure it should not be heavy. This is an important meal in the diet plan to reduce weight.
Now here comes the time for lunch. You can eat either Dal Rice Sabji salad or Roti Sabji Dal in this option. The main motive is to divide food into regular intervals to increase metabolic rate.
2 to 3 Rotis (of the size of phulkas) are recommended. But listen to your stomach, if you feel hungry eat 1 more and if you feel otherwise you can skip 1 roti. Sabji options can be of your choice but ensure that it is homemade and fresh. Paneer, chole, chana are good options for the source of protein too.
Dal is the source of protein which should be properly cooked otherwise it can give you stomach troubles. Avoid eating non-veg at this time as it’s time for work and you might feel heavy after eating it. You can include your non-veg dish during dinner. Try to include the food that burns your fat, here is a list of foods that burn belly fat fast.
Post Lunch the best meal option is buttermilk as it aids digestion and has many more health benefits also consumption of dairy products like curd, paneer, cheese is essential to get all nutritional benefits from food.
A slice of cheese can also be another good option. It is recommended that you don’t repeat any food option even if you love it. You can also drink green tea for weight loss.
In this Indian diet chart for weight loss, you can see many dairy products included as these are the best source of calcium and helps in strengthing bones and joints. This is one of the mid-meal of Indian diet chart for weight loss, make sure it should not be heavy.
Sprouts or boiled chana salad maximum 1 to 1.5 medium-size bowl can be eaten pre-dinner. Make sure you have some space left for dinner in your stomach.
Otherwise, you will not have dinner properly and can have late night cravings. This is one of the mid-meal of Indian diet chart for weight loss, make sure it should not be heavy. In any balanced diet chart, you will find meals divided into parts to avoid overeating at a single point in time.
Dinner, again the very important meal in a diet. There are many dos and don’ts for dinner. For example, you should not eat rice for dinner or you should not do the much physical activity after dinner only shatpavli (100 steps walking ) can be done etc. Definitely, dessert should be avoided after dinner even if you are in a party.
Also coffee, tea should be avoided. There is a simple science that it is the last meal of the day after which our body goes too fast for 10 to 11 hours.
Our body does the repair work when we are in sleep. If we eat heavy dinner then all its energy will be required for the digestion purpose and not the function which it is intended for.
Rice can be eaten for dinner if you don’t have a cough, cold. White rice contains tryptophan which induces good sleep. Also eat Dinner at least 2 hours prior to sleeping for the same above reason. Do not immediately go and sleep, it results in fat storage in the body.
Roti, Sabji, Dal or Rice, Dal, Sabji or dal roti or dal rice with ghee are all good options for dinner. Choose any one amongst rice or roti for dinner. Most of the options I included in this diet chart are vegetarian so you can call this as Indian vegetarian diet plan for weight loss.
In this Indian diet chart for weight loss, I have included Milk as the 8th meal. Milk has many essential nutrients that help us build our immune system, add a pinch of turmeric to it. Include antioxident rich foods in your diet to stay young.
Here, I have provided week wise nutrition plans with various meal alternative options. This is a 7-day diet plan for weight loss for 7 weeks. Follow this diet chart to lose weight fast.
7 Day Diet Plan for Weight Loss (for 7 weeks).
We just need to work smart and hard both to attain our goal in lesser time. Given below are some smart workout points.
Diet for Illness or Disorders
1. Thyroid Diet Chart
People who are suffering from thyroid disorders like hyperthyroidism or hypothyroidism need to take special care regarding what to eat and what not to eat. If you follow a proper diet routine, the disorders like thyroid one can be cured. One needs to understand the reason because of which thyroid like disorder occurs, it is mainly your lifestyle.
2. Diabetes Diet Chart
Close to 70 million Indians are suffering from diabetes. The number is astonishing but the reason is not, it is the same A Bad Lifestyle. If you are entering mid-thirties, the risk of being diabetic increases many folds. So focus on good food and exercise.
If you have diabetes you can follow a diabetes diet chart for weight loss.
3. PCOS Diet Chart
If you are suffering from PCOD or PCOS you can follow pcod and pcos diet chart for weight loss.
Best Foods for Weight Loss
- Green & Colorful Vegetables: Fenugreek, tomatoes, dill, spinach, spring onions, eggplant, mustard greens, Drumstick, okra, cauliflower, mushrooms, cabbage, colocasia
- Dry Fruits, Nuts & Seeds: Walnuts, cashews, almonds, peanuts, pistachios, flax seeds, pumpkin seeds, watermelon seeds etc
- Weightloss Fruits: mango, kiwi, papaya, strawberry, pomegranate, guava, sweet lime, oranges, grapes, lychee, apples, melon, plums, bananas
- Whole grains: Basmati rice, wheat, bajra, millet, quinoa, barley, corn, whole-grain bread, sorghum
- Sprouts or Legumes: Matki, mung beans, Chawli, black-eyed peas, kidney beans, lentils, pulses, and chickpeas etc
- Milk-Based or Dairy Products: Cheese, paneer, yogurt, milk, ghee etc
- Herbs and spices: Garlic, ginger, cardamom, cumin, coriander, paprika, turmeric, black pepper, fenugreek, basil etc
Exercises to Lose Weight
For healthy weight loss, we need to bring certain changes in our lifestyle. Exercise is the very crucial part of a good lifestyle. The body needs efforts to be fit.
Earlier people’s lifestyle involved a lot of physical work, walking, lifting weight etc. But now thanks to technology that we don’t have to put that much physical effort.
This has resulted in inactivity, lethargy, low physical strength, slow metabolism and of course weight gain. If any advertising, product, service ensures you about losing weight without exercise then never believe in it.
Nothing can be achieved without hard work. Though exercise is not a meal but an essential part of the weight loss journey that’s why I included it in this Indian diet chart for weight loss.
1. Select the workout of your interest e.g Yoga, Running, Cycling, Weight training, Aerobics etc but also keep trying different workouts. It makes exercise creative and you get to learn about your own body and different techniques. Don’t overdo any one form. Most actors follow this point.
2. Our body loses excess fat both during and after exercise aerobic and anaerobically. So make sure that you lose maximum fat during not working by a smart workout.
Weight training or strength training builds our muscles and muscle memory due to which our body loses more fat during not working out. All kinds of training are important for the body like cardio, Strength training, Endurance training, Flexibility to focus on everything. You can read here about exercise to lose belly fat fast.
3. Yoga for weight loss is very good, but make sure you learn yoga from a certified teacher who focuses on correct posture and technique. Yoga not only on our body but also at various levels of our existence and chakras. So any asana does wrong can cause the wrong effect on you.
4. A proper warm-up is necessary for a good workout. Many people end up hurting themselves during exercise, this is due to lack of warm-up or improper warm-up. Warm up depends on the kind of exercise you are doing.
For example: If you chose Running as exercise then warm-up should be focused on the lower body and some 5 mins of brisk walking. If working out in the gym then make sure your trainer has sufficient knowledge about the workout.
5. Exercise time should be maximum 60 mins of vigorous exercise. There is no need to exercise more than that as the body will feel stressed because of wear and tear caused due to it and in return slow down metabolism.
Exercise can be done either in the morning before breakfast or in the evening. Not immediately after lunch, breakfast and never after dinner
6. There is a new saying nowadays “Sitting is next to Smoking”. Do not sit for a long period of time. Even if you are in office you can stand up from your desk and just move around or get up for water or for anything else.
Stand up where ever you can instead of sitting and don’t take any back support while sitting or standing. Take steps instead of lift for first or second floors. And also try to sit upright for most of the time. These are all habits which will boost your weight loss and inculcate long-term good habits.
Remaining active throughout the day will also make your sleep deeper and your intellect sharper. It all helps you in shedding away laziness throughout the day.
7. Pre-Workout Meal: If working out is the first thing you are doing in the morning or leaving office and before reaching home then a fruit is always a good option.
A gap of 15 to 20 mins should be maintained between fruit and warm up set. If you go post breakfast or lunch then keep a gap of 100 to 120 mins and avoid meat before the workout as it does not contain fiber and takes longer to leave your GI tract than a veg meal.
8. Post Workout Meal: You can eat boiled potato or banana for retaining glycogen stores after the workout and also re-hydrate yourself with lots of water. A protein shake can also be taken after exercise for repair of muscles.
Also, eat within 20 to 45 mins of working out because you are in a state of hypoglycemia which is a precursor of high cortisol levels. Cortisol is known as stress hormone which wipes out the anabolic effects of exercise.
During sleep, our body does the work of repair. So ensure that lights, television are switched off during sleep. Eat 2 hours prior to sleep. Sleep should be uninterrupted and deep for its benefits.
If you are active whole day and eat right then it will help you to sleep peacefully and in time. If possible fix a time to sleep and get up every day as per your routine. Avoid sleeping in afternoon.you can take a nap but it should not be more than 20 minutes.
Follow this Indian Diet Chart for Weight Loss and let me know how it worked for you.