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Are you looking for a quick weight loss diet plan? Follow a simple rule, eat right. Obesity is one of the major rising issues in the Indian population. With the growing popularity of processed foods, India has seen a huge surge in obesity and chronic diseases like heart disease and diabetes which are caused due to obesity. This can be controlled by a balanced diet.

This article explains how to follow a healthy Indian diet plan for weight loss that includes foods to eat for weight loss and foods to avoid for weight loss. The below diet is an Indian balanced diet chart for weight loss.

Note:

  • Nonvegetarians can have 2 egg-white omelets with 2 whole wheat bread for breakfast.
  • Nonvegetarians can have 1 cup of grilled chicken or chicken curry/ grilled fish with less oil for lunch/dinner instead of vegetable curry.
  • Make sure you drink lots of water throughout the day. If possible drink warm water throughout the day for quick weight loss.
  • Drink cucumber detox water every alternate day.

Here is a 7-day diet plan for weight loss:

WEEK 1:

  • Early morning (7 a.m. – 7:30 a.m.)

Eat 2 tbsp. of overnight soaked fenugreek seeds along with the water.

  • Breakfast (7:30 a.m. – 8 a.m.)

Eat 2 idlis with 1 cup sambhar and ¼ cup coconut chutney + 1 cup green tea with 1 lemon squeezed in it + 4 soaked almonds. (You can also opt for ragi or brown rice instead of rice for the idli batter)

  • Mid-Morning (10 a.m. – 11 a.m.)

1 fruit of your choice.

  • Lunch (12:30 p.m. – 1 p.m.)

2 rotis without ghee/oil + 1 serving brown rice + 1 cup dal + 1 cup mixed vegetable curry/dry + 1 cup salad + 1 cup buttermilk (after 20 minutes)

  • Post lunch (3:30 – 4:00 p.m.)

1 cup moong bean/mix sprouts, 15-20 peanuts with pepper and lemon to taste Or 1 bowl cucumber and carrot slices.

  • Dinner (7:00 – 7:30 p.m.)

2 rotis without ghee/oil + ½ cup mixed vegetable curry or chickpeas (chole/Kabuli Chana) + 1 cup low-fat curd + 1 cup salad.

  • Half an hour before Bed:

1 cup warm skim milk with a pinch of turmeric before bed.

Just one week of weight loss plan has passed, but don’t give up. Let’s move to week 2.

WEEK 2:

  • Early morning (7 a.m. – 7:30 a.m.)

2 tbsp. of fenugreek seeds soaked in 1 cup of water/ 1 cup chia seeds soaked in water.

  • Breakfast (7:30 a.m. – 8 a.m.)

2 moong dal cheela + 1 cup green tea with 1 lemon squeezed in it + 4 soaked almonds.

  • Mid-Morning (10 a.m. – 11 a.m.)

1 cup of seasonal fruits.

  • Lunch (12:30 p.m. – 1 p.m.)

2 rotis without ghee/oil or 1 serving of brown rice + 1 cup vegetable curry/dry + ½ cup any lentil curry + 1 cup salad + 1 cup low-fat curd.

  • Post lunch (3:30 – 4:00 p.m.)

1 cup of coconut water + ½ cup grapes/watermelon or any seasonal fruit.

  • Dinner (7:00 – 7:30 p.m.)

2 rotis without ghee/oil + ½ cup mushroom/tofu curry/dry + ½ cup blanched spinach/broccoli.

  • Half an hour before Bed:

1 cup warm skim milk with a pinch of turmeric before bed.

WEEK 3:

  • Early morning (7 a.m. – 7:30 a.m.)

One cup water with juice of half a lime/ 10 ml amla juice

  • Breakfast (7:30 a.m. – 8 a.m.)

1 cup vegetable oats + 1 cup green tea with 1 lemon squeezed in it + 4 almonds/walnut.

  • Mid-Morning (10 a.m. – 11 a.m.)

1 cup of seasonal fruits.

  • Lunch (12:30 p.m. – 1 p.m.)

1 roti without ghee/oil and 1 serving of brown rice + 1 cup rajma + ½ cup any lentil curry + 1 cup salad + 1 cup buttermilk.

  • Post lunch (3:30 – 4:00 p.m.)

1 seasonal fruit.

  • Dinner (7:00 – 7:30 p.m.)

2 rotis without ghee/oil + ½ cup daal + ½ cup salad + 1 cup vegetable stew.

  • Half an hour before Bed:

1 cup warm skim milk with a pinch of turmeric before bed.

WEEK 4:

  • Early morning (7 a.m. – 7:30 a.m.)

1 cup water with the juice of half a lime/ 10 ml wheatgrass juice.

  • Breakfast (7:30 a.m. – 8 a.m.)

½ cup vegetable upma + 1 cup green tea with 1 lemon squeezed in it + 2 almonds.

  • Mid-Morning (10 a.m. – 11 a.m.)

1 cup of seasonal fruits.

  • Lunch (12:30 p.m. – 1 p.m.)

2 rotis without ghee/oil + 1 cup vegetable curry/dry + 1 cup lentil/beans + ½ cup salad + ½ cup low-fat curd

  • Post lunch (3:30 – 4:00 p.m.)

1 cup coconut water or fresh fruit or green tea.

  • Dinner (7:00 – 7:30 p.m.)

1 roti without ghee/oil or 1 serving of brown rice + 1 cup daal/mushroom + ½ cup boiled vegetables sprinkled with pepper.

  • Half an hour before Bed:

1 cup warm skim milk with a pinch of turmeric before bed.

Foods to eat in a very low-calorie diet:

Vegetables: Broccoli, tomato, cabbage, cauliflower, bitter gourd, spinach, capsicum,  bottle gourd, pumpkin, ladyfinger, brinjal, radish, carrot,  beetroot, sweet potato, potato with peel, peas, summer squash, and green beans.

Fruits: Apple, mango, grapes, lemon, orange, pear, figs, blueberry, watermelon, muskmelon, etc. (Basically any seasonal fruit except banana)

Protein: Beans, lentils, soybeans, tofu, and legumes.

Grains: Oats, wheat, barley, ragi, amaranth, brown rice, corn, and quinoa.

Fats & Oils: Olive oil, rice bran oil, and ghee.

Seeds & Nuts: Almonds, pistachios, walnuts, pumpkin seeds, flax seeds, sesame seeds, sunflower seeds and more.

Beverages: Freshly pressed fruit without straining and vegetable juices, coconut water, buttermilk, green tea, herbal tea, and black coffee.

Herbs & Spices: Cinnamon, garlic, cardamom, turmeric, nutmeg, black pepper, basil, cayenne pepper, cumin powder, coriander powder, cilantro, oregano, dill, clove, saffron, fennel seeds, and fenugreek seeds.

Dairy: Yogurt, paneer, tofu and ricotta cheese.

Foods to Avoid:

  • Butter, mayonnaise, canola oil, ketchup, barbecue sauce, sweetened curries, and vegetable oil.
  • Deep-fried foods, potato chips, doughnut, nachos, fries, pizza, burger, white bread, white pasta, French fries, chips, fried foods, bhujia biscuits, etc.
  • Aerated drinks, artificially sweetened drinks, sweet lassi, coke, packaged fruit juices, and alcohol.
  • Ready-to-eat food and frozen foods and Candy, ice cream, cookies, rice pudding, pastries, cakes, sweetened yogurt, high-sugar cereals, digestive biscuits.

Other options for daily diet chart: breakfast:

  • Chana dal cheela with mixed vegetables.
  • Apple cinnamon oats porridge made with skim milk and topped with sliced almonds and fruits.
  • Yogurt with sliced fruits and sunflower seeds and chia seeds.
  • Vegetable Dalia.
  • Multigrain parathas with spinach or methi with avocado and sliced papaya.
  • Buckwheat porridge with sliced mango.

Other options for daily diet chart: Lunch:

  • Whole-grain/ Multigrain roti with mixed-vegetable curry or grilled fish/chicken.
  • Chickpea curry/ Chicken curry with brown rice.
  • Whole-grain/ Multigrain roti with tofu/ boiled egg and mixed vegetables.
  • Whole-grain/ Multigrain roti with vegetable subji/ Grilled fish or chicken and 1 boiled egg whites.
  • Mix vegetable sambar with brown rice and 2 boiled egg whites.
  • Large salad with rajma curry/ chicken curry and whole-grain/ multigrain roti.
  • Vegetable soup with whole-grain roti.

Other options for daily diet chart: Dinner:

  • Tofu curry/ grilled chicken or fish with mixed vegetables and a fresh spinach salad.
  • Brown rice and moong, toor daal khichdi with mix sprout salad.
  • Palak paneer/ grilled fish or chicken with brown rice and vegetables.
  • Chana masala/ Chicken or fish with brown rice and green salad.
  • Tofu curry/ Chicken curry with potato and mixed vegetables.
  • Lentil pancakes with tofu/ chicken or fish tikka masala.
  • Masala-baked tofu with vegetable curry and whole-grain roti.

Healthy snacks options:

weight loss diet plan
  • A handful of mix nuts.
  • 1 Fruit with unsweetened yogurt.
  • Mix sprouts with chopped onion and tomato chaat.
  • Roasted pumpkin seeds or flax seeds.
  • 1 Fruit with nuts.
  • Roasted chickpeas.
  • Bean salad.
  • Unsalted popcorn.
  • Unsweetened kefir.
  • Fennel seeds.
  • Fresh fruit with cheese.
  • Homemade vegetable soup.

Try this best weight loss diet plan and let us know your experience!

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