An estimate in 2015 revealed that more than 135 million Indians are suffering from obesity and other negative impacts of being overweight. The growing number is definitely a cause for concern, with chances of contracting fatal diseases like diabetes looming large.
The one way to deal with this? A comprehensive weight loss diet plan. The most straightforward solution to obesity is to look after your diet.
You can only lose weight if you achieve a calorie deficit. That is, you burn more calories than you consume. You can achieve this by following a detailed diet plan to reduce weight.
Avoiding food altogether is not a healthy option. Focusing on a foolproof Indian fat-loss diet plan should be the healthier route for increasing your fitness levels.
So, are you ready to change your life without having to starve yourself? Let’s try to help you find the most effective Indian weight-loss diet plan for you!
Indian Weight Loss Diet Principles
Weight management is not only about following a strict fat-loss diet plan. The main point of concern should be to track your calorie intake.
Ultimately, your weight is dictated by how many calories you consume versus how many you burn off throughout the day. Your weight loss diet plan should be such that it helps you achieve a calorie deficit.
A moderate-intensity weight training session will help you burn just over 180-250 calories in an hour. A single piece of besan laddu has 150-250 calories by itself. Thus, there is no substitute for an effective diet plan for weight loss.
Generally, if you decrease your daily intake by 500 calories, then you can lose around 0.2 kilograms to 0.4 kilograms in a week. The actual number will depend on various other factors including activity level, gender, metabolic rate, age and so on.
Another important aspect of weight-loss journey is focusing on cutting calories. Don’t skip meals to decrease your calorie count; that is unhealthy. Instead, you can eliminate high-calorie and low-nutrition food items and replace them with low-calorie alternatives. You can also cut down the portion sizes in your meals.
Moreover, a fat burner diet plan alone won’t burn off all the fat in your body. The weight you lose will comprise fat, tissues, and even water weight. Because of this, many people are often confused when they hit a weight-loss plateau.
When you first start your weight-loss diet plan, your body weight will start dropping rapidly. This happens because your body starts fulfilling its energy requirements by using its stored supplies of glycogen.
Glycogen is a type of carbohydrate made of water. So when the body starts releasing glycogen, you will lose tons of water weight. Thus, while you will lose some body weight initially, the effect will mainly be temporary.
Similarly, your body’s metabolism will also decline as you lose weight in the form of muscle mass. Metabolism is the rate at which your body burns calories. So as you start losing more weight, it will become increasingly difficult for you to burn more calories.
Thus, losing weight will become progressively harder. When you hit your weight-loss plateau, it indicates that you’ve lost all the weight that you can with your current diet and activity level.
So if you want to keep going and lose more weight, you will have to burn off more calories or consume fewer calories. You can do this by increasing the intensity of your workouts, cutting more calories during meals, and incorporating more activity into your life outside the gym.
Needless to say, undergoing weight-loss training is never going to be easy. All you can do is stay true to your commitment and follow the best diet plan to lose weight.
The key points of weight management that one must keep in mind while following a healthy diet plan are as follows:
- You will only lose weight if you burn more calories than you consume in a day.
- You can burn calories manually by engaging in physical activities like working out, running, jogging, or skipping.
- An average person can burn around 1500-1800 calories a day without any sort of exercise.
- You can lose around 0.4 kilograms of weight by decreasing your regular calorie intake by 500 calories.
- Substituting high-calorie foods with low-calorie alternatives is the best way to cut your calorie count. Skipping meals is not healthy.
- During the initial weeks of your weight-loss journey, you will lose body weight rapidly which is mainly water weight (a temporary effect).
- After a while, your weight will stop decreasing when you hit your weight-loss plateau. This happens as your metabolism declines.
- To overcome a body-weight plateau, you need to burn off more calories, consume fewer calories, and increase your activity levels.
That is essentially all you need to know before you embark on a difficult fat loss journey. Now that you know the theoretical aspect of losing weight, let’s move on to the practical bit – following a proper diet chart for weight loss.
4 Week Indian Weight Loss Diet Plan
A comprehensive 4 week diet plan should be enough to make you notice visible changes in your body, weight, and overall fitness. For added benefits, we recommend that you also partake in light to moderate physical activity during this period.
The main focus is to achieve a calorie deficit while following this diet plan. So without further ado, let’s dive straight into the 7 day diet plan that you can implement for over 4 weeks.
- Early Morning: Drink a glass of cucumber detox water OR warm water mixed with lemon juice along with a spoonful of honey.
- Breakfast: Oatmeal with almond milk, with some healthy toppings like chia seeds OR a bowl of oats mixed with skimmed milk + 25 grams of mixed nuts (you can skip the nuts if you want) + zero sugar tea.
- Lunch: 2 homemade rotis + a small cup of mixed vegetable curry + 1 small cup of dal OR 1 cup of salad AND 1 small glass of milk without sugar 20 minutes after finishing your lunch.
- Mid-Afternoon Snack: A cup of green tea (no sugar) + 6-7 soaked almonds OR 100-150 grams of moong bean sprouts with some peanuts.
- Dinner: 2 rotis + a cup of lauki sabzi (bottle gourd vegetable) OR a cup of chickpeas + warm skim milk (mixed with protein powder if you are working out or turmeric if you are not working out) and one small cup of salad.
- Early Morning: A glass of lemon and mint detox water OR soak 2 teaspoons of fenugreek seeds in water for a night and have them early in the morning.
- Breakfast: 2 french pancakes made with moong dal + 4 almonds soaked overnight + a cup of sugar-free green tea.
- Lunch: 2 rotis or 1 cup of rice + 1 cup of vegetable curry + 1 cup of dal + 1 cup of salad OR 1 cup of chicken curry OR boil a cup of pulses (rajma, kidney beans, etc.) OR 1 cup of brown rice + 1 cup of mixed vegetable curry.
- Mid-Afternoon Snack: A cup of coconut water OR + zero sugar tea + half a cup of low-calorie cut fruits.
- Dinner: 2 cups of vegetable pulao + 1.5 cups of curd OR 1 bowl of vegetable salad or chicken salad OR 1 bowl of steamed brown rice.
- Early Morning: A glass of warm water mixed with half a lime’s juice.
- Breakfast: 2 idlis + sambhar OR 1 cup of mixed oats + 4 almonds soaked overnight + 1 cup of sugar-free green tea.
- Lunch: Half a cup of rice + 1 cup of rajma + 1 homemade roti + 1 cup of sugar-free low fat milk OR 1 bowl of dal khichdi + 1 cup of vegetable curry + 1 roti.
- Mid-Afternoon Snack: 1 glass of mixed vegetable juice OR zero sugar tea + 1 fruit of your choice.
- Dinner: 2 homemade rotis + half a cup of dal + half a cup of salad + 1 glass of low-fat sugar-free milk mixed with protein powder (if working out) or turmeric (if not working out).
- Early Morning: 10 mL of amla juice + 4 soaked almonds along with some mixed walnuts.
- Breakfast: 2 dal parathas + 1 cup of low-fat curd OR 1 cup of skimmed milk yogurt along with 2 pieces of multigrain toast + zero sugar tea.
- Lunch: 2 homemade rotis + 1 cup of vegetable curry + half a cup of salad + half a cup of low-fat curd or 1 cup of beans OR 1 cup of sauteed vegetables and paneer + 1 roti + 2 tablespoons of green chutney.
- Mid-Afternoon Snack: 1 cup of sugar-free green tea + 1 small banana OR 1 cup of freshly pressed low-calorie fruit juice.
- Dinner: 1 roti or 1 cup of brown rice + 1 cup of mushroom + half a cup of boiled vegetables with some warm low-fat sugar-free milk before bed OR 1 cup of mixed vegetable salad + 1 cup of palak sabzi or chole + half a cup of steamed rice.
- Early Morning: 10 mL of wheatgrass juice OR lemon and mint detox water OR 1 cup of chia seeds soaked overnight in water.
- Breakfast: 2 idlis + half a cup of sambhar + two tablespoons of coconut chutney + 4 almonds soaked overnight with a cup of sugar-free green tea OR smoothie made of fruits and nuts + 1 egg white omelet without yolk + zero sugar tea.
- Lunch: 2 homemade rotis + 1 bowl of chicken or fish or mixed vegetable curry + 1 cup of dal OR 1 bowl of red rice + 1 bowl of mixed vegetable curry + 1 cup of low-fat curd OR sauteed vegetables with paneer + 2 homemade rotis + 2 tablespoons of green chutney + 1 cup of salad.
- Mid-Afternoon Snack: 1 cup of coconut water OR 1 glass of buttermilk + 1 small banana or 1 cup of sugar-less tea + 4 sugar-free low-calorie biscuits.
- Dinner: 1 bowl of mixed vegetable salad or low-calorie fruit salad + 2 chokar (bran millets) roti + 1 bowl of non-veg curry OR 1 bowl of brown or red rice + 1 bowl of dal + 1 bowl of curd.
- Early Morning: 1 cup of lemon detox water OR 1 cup of cucumber detox water.
- Breakfast: 1 cup of upma daliya + 1 cup of low-fat curd OR 1 glass of skimmed milk + one and a half cups of peas poha OR 2 idlis + 1 bowl of sambhar + zero sugar tea.
- Lunch: 1 cup of mixed vegetable salad + low-fat paneer curry + 1 piece of missi roti OR 1 cup of vegetable soup + 1 cup of carrot and peas curry + 1 roti + half a cup of brown rice.
- Mid-Afternoon Snack: half a cup of papaya OR 1 glass of buttermilk OR 1 cup of coconut water or zero sugar tea.
- Dinner: 1 cup of green vegetables (any preference) or 1 cup of boiled chicken + 1 cup dal + 2 bajra rotis + 1 cup of mixed salad OR 1 cup of mixed vegetable salad + half a bowl of lentil curry + half a cup of methi rice.
- Early Morning: 10 mL juice procured out of any green leafy vegetable + 1 fruit of your preference OR 1 glass of cucumber detox water.
- Breakfast: 2 uttapams (a type of dosa) made of mixed vegetables + 1 bowl of sambhar OR 1 bowl of mixed ingredients like fruits, flaxseed, and oats porridge OR 100 grams of skimmed milk paneer + 1 glass vegetable juice or zero sugar tea.
- Lunch: 1 bowl of khichdi made of dal and millets + 1 bowl of mixed vegetable curry OR 2 homemade rotis + 1 bowl of any non-veg (chicken, fish) curry or egg bhurji without yolk + 1 glass of low-fat sugar-free milk.
- Mid-Afternoon Snack: 1 cup of sugar-free green tea or roasted coffee OR 1low calorie fruit of your preference OR 1 glass of sugar-free milk mixed with whey protein OR 1 cup of boiled corn.
- Dinner: 1 bowl of vegetables along with a mixed seeds salad + 2 homemade rotis + 1 cup of homemade non-veg curry OR 1 bowl of brown rice + 1 bowl of sambhar + 1 cup of paneer sabzi.
And there you have it – a comprehensive, inexpensive, and easy Indian weight-loss diet plan to help you achieve that glamorous summer body!
By the end of your 4th week, you will feel more active, you will experience less bloating, and you will have burned a significant amount of body fat.
After completing this 1 month diet plan, you will have to reassess whether you have to change your dietary habits or not. Thus, you will need to keep creating a new weekly diet plan whenever you hit your weight-loss plateau and still wish to continue on the journey.
Set Macronutrient Target
Establishing a clear sense of your macronutrient needs is crucial for maintaining a fit and healthy lifestyle, especially if you are focusing on weight loss.
The general distribution for a beginner should be as follows:
45% to 55%
25% to 35%
10% to 15%
Balancing your macronutrients is a must for leading a healthy lifestyle. Not doing so can mess with your appetite, causing fluctuations. The tendency to overeat or binge eat, for instance, is caused by an imbalanced distribution of macronutrients in the body.
This happens because your body might feel starved in a “nutritional” sense. So even if you consume enough calories, your body will still feel hungry.
Contrary to popular belief, a healthy percentage of your daily diet should be composed of carbohydrates sources.
People who are working out regularly should have more carbohydrates in their meal plan than regular people. It will help them get the energy that they require for their workouts.
The major healthy sources of carbs in Indian cuisine are as follows:
- Brown rice
- Whole grain products
- Sweet Potato
- Leafy green vegetables (Low calorie and carbs but packed with vitamins,minerals and good fiber.)
Without proper carbohydrate intake, your body won’t have the energy required to get through the day. A smart diet plan includes all macronutrients in a healthy and efficient manner.
Getting the right amount of protein intake in your body is a difficult task, especially if you are following an Indian fat-loss diet plan.
Fortunately, Indian cuisine isn’t low on the number of protein sources available:
- Egg white
- Lean red meat
- White meat
- Whole dals
These ingredients are easily available in the Indian market and can be incorporated into a wide plethora of dishes. By adding these to your daily diet plan, you can enjoy a delicious meal without worrying too much about your calories (provided you cook it in the right manner).
Fats have an inherently bad reputation when it comes to leading a healthy lifestyle. But the infamous food group is equally important as it helps the body in synthesizing hormones and storing vitamins. They are also responsible for providing energy for different tasks.
You can seek healthy sources of fats in the following foods:
- Different oils – olive oil, rice bran oil, sunflower oil, etc.
- Low-fat cheese varieties
- Peanut butter
- Sunflower seeds
It’s crucial that you don’t overlook the fat requirement of your body. Most health experts suggest that 20% of your overall diet should contain healthy fats such as those listed above. But saturated fats shouldn’t cross 10 percent of your daily calorie intake. Make sure you adhere to this requirement.
Foods to Avoid
We’ve tried to make your fat-loss diet plan as delicious as possible. But even so, there are some sacrifices that you must make if you plan on leading a fitness-filled lifestyle.
For instance, there are some foods that you cannot help but avoid. Sure, you can have some occasionally on cheat days. But that’s it; here are the food items that you must keep out of your healthy diet chart:
- Butter and mayonnaise
- Canola and vegetable oils
- Deep-fried foods such as fries, chips, and so on
- Fast-food items like nachos, pizzas, burgers, and so on
- Sweet dishes like laddu, jalebi, mithai, and so on
- Potato chips
- Beverages like aerated drinks, fizzy drinks, drinks with artificial sweeteners added in them, juice boxes, and alcohol.
- Frozen foods.
While they may be tempting, they are also bad for your body. You need not give up on them completely. But you have to avoid such food items regularly to have a shot at a healthy life.
Indian Weight Loss Diet Plan PDF
Ready to embark on your weight loss journey? Here is a foolproof guide to help you along every step of the way. Download the comprehensive and detailed instruction for healthy weight management by clicking on the button below:
The weight loss journey can be a bit hard, but it is equally rewarding. We wish you the best of luck and hope that you achieve your desired results soon.
Unlike what many people believe, it is not impossible to follow a comprehensive Indian weight loss diet plan.
Sure, you might have to go out of your way to change your eating habits and even buy some new ingredients. But that is the price that one should be willing to pay.
We hope that you are ready to follow this meal plan vigorously. See you in 4 weeks, and keep grinding!