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For instance, a typical Indian meal is high in carbohydrates and sugar – we eat a lot of potatoes, rice, and sweets.

We also love our snacks and can’t imagine a day without our fix of namkeens and bhajis. So, it isn’t a surprise that India is battling with a growing problem of obesity. However, in India, this can feel like an insurmountable challenge, given our food culture and dietary habits. Are you looking for the best Indian Diet Plan to lose weight? The rules are simple.

All you need to do is start eating right food. To top it all, we’ve never embraced physical exercise as essential. Even we encouragSo, here meal preferences come into play since the consumption of food by a vegetarian or a vegan differ largely from that by a non-vegetarian.

However, we have put together a diet plan ideal for weight loss with Indian food. Perfect diet plan to lose weight? The answer of course varies depending on a number of factors, including whether your aim is to lose weight fast or gradually. 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

2:10 PM Dal Hajar Sabzi 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

9:00 PM Dal 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

9:00 PM Sauteed Vegetables with Paneer 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 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 )) Multigrain Toast (2 toast)

12:00 PM Skimmed Milk Paneer (100 grams)

2:00 PM Mixed Vegetable Salad

2:10 PM Sauteed Vegetables with Paneer 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

9:00 PM Lentil Curry (0.75 bowl) Rice (0.5 )

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). There are others as well like how you want your body to look in the future and even how much you are currently eating on a daily basis.

The first question everyone must ask before starting any diet plan is – will I enjoy it? The second most important question is if this diet plan will actually help me lose the weight I desperately want. No single food provides all the calories and nutrients that the body needs to stay healthy. Moreover, you’ll find that the best Indian diet plan consists of foods that you’ve already got in your kitchen and which will enable you to lose weight by making a few changes to your diet. That’s why a balanced diet consisting of macronutrients like carbohydrates, protein, and fat along with micronutrients such as vitamins and minerals, is recommended.

The best Indian diet for weight loss is a combination of the five major food groups – fruits and vegetables, cereals and pulses, meat and dairy products, and fats and oils. Furthermore, knowing how to divvy up the food groups, allocate portion sizes, and the best/ideal time to eat is also equally important . It could change depending on gender, for example, male dietary requirements vary from that of a female.

Geography can play a role as well, with North Indian diets being largely different from South Indian ones. A lot can be spoken about what goes into an ideal diet chart. However, one’s nutritional requirement varies based on various factors. But, the answer doesn’t lie in shunning Indian food in fav our of foreign ingredients or fad diets.e our friends and family into eating more, as a sign of hospitality and affection, and consider refusing, an extra helping a rebuff.