Best Indian Diet Plan For Weight Loss

Are you looking for the best Indian Diet Plan to lose weight? The rules are simple. 

All you need to do is start eating the right food. This can feel like an insurmountable challenge, given our food culture and dietary habits. 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 bhujias. We even encourage our friends and family to eat more, as a sign of hospitality and affection, and consider refusing, an extra helping a rebuff.However, India’s health status is concerning now. One in every four people in India is obese, according to NFHS (2019-2021). Given the data, it’s important to be aware that being overweight or obese can increase risk of diabetes, liver disease, heart disease and even cancer.

Understand the Science Behind Weight Loss

Weight loss and gain revolve around caloric consumption and expenditure. Simply put, you lose weight when you consume fewer calories than you spend and gain weight when you consume more calories than you lose.

To drop those extra kilos, all you need to do is eat within your calorie budget and burn the required number of calories. 

However, simply determining how many calories your body needs isn’t enough. After all, 2 samosas(550 kcal), 3 slices cheese pizza(450 kcal) and 3 gulab jamuns(450 kcal) may be within your daily requirement of 1500 calories, but these unhealthy food choices will eventually lead to other health problems like high cholesterol and blood sugar.

To lose weight healthily, you also need to ensure your diet plan is balanced i.e. covers all food groups and provides all the nutrients you need for good health.

Summary

The amount of calories consumed and spent determines weight management. To lose weight, one needs to burn more calories than one consumes. One needs to maintain a calorie deficit to lose weight. The type of calories also makes a difference. The best way to lose weight is to have a well-balanced diet as per your personal requirements. 

The Best Diet Plan for Weight Loss – Men and Women

No single food provides all nutrients that the body needs to stay healthy.

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 combines the five major food groups. 

1200 Calorie Weight Loss Sample Diet Plan for Men and Women

A lot can be spoken about what goes into an ideal diet chart. However, one’s nutritional requirement varies based on various factors. It could change depending on sex. 

Geography can play a role as well, with North Indian diets being largely different from South Indian ones. So, here meal preferences come into play since the consumption of food by a vegetarian or a vegan differs largely from that by a non-vegetarian.

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.

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.

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.

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.

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.

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

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.

Balanced Diet Plans for Weight Loss – Men and Women

While creating a diet chart, it is important to make sure, that the food you eat is balanced and also you receive all the required nutrients for your body. Thus, make sure that you include the following nutrients in your diet plan.

1. Carbohydrates 

Carbs are the body’s main source of energy and should make up half of your daily calorie requirement. However, it’s important to choose the right type of carbs.

For example, simple carbs, such as bread, biscuit, white rice, and wheat flour, contain too much sugar and are bad for you. Instead, opt for complex carbs that are high in fibre and packed with nutrients. 

Read more: Essential Guide to the Low Carbohydrate Diet

This is because fibre-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.

2. Proteins

Most Indians fail to meet their daily protein requirement. This is troublesome, as proteins are essential to help the body build and repair tissue, muscles, cartilage, and skin and better blood flow. 

A high protein diet can also help you lose weight and helps build uscle – which burns more calories than fat.

Read more: Protein Rich Food – Vegetarian Diet Plan, Benefits & Recipes

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

3. Fats

Fats, the notorious food group, is necessary for the body because they help produce hormones, absorb vitamins, and provide energy.

Experts suggest one-fifth or 20% of your diet must consist of healthy fats – polyunsaturated, monounsaturated, and Omega-3 fatty acids. It has also been proven by research that having a healthy approach to your fat diet plan will be beneficial. 

Read more: Low-Fat Diet – Everything You Should Know

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

4. Vitamins and Minerals

Vitamin A, Vitamin E, Vitamin B12, Vitamin D, calcium and iron are essential for the body as they support metabolism, nerve and muscle function, bone maintenance, and cell production.

Experts and nutritionists recommend a diet rich in fruits and vegetables to boost vitamin and mineral intake

5. Indian Weight Loss Diet Plan Meal Swaps

One of the easiest ways to eat healthily is to swap out the unhealthy foods from your Indian Diet plan with its healthier alternatives. 

For example, instead of  digging into a pack of potato chips have air-popped popcorn or whole wheat khakhra.

Along with a balanced Weight loss diet chart plan, these habits will help you stay healthy:

• Opt for 5-6 meals a day: Instead of three large meals, try having three modest meals and a few snack breaks in controlled portions for the day. Spacing your meals across regular intervals prevents acidity and bloating and also keeps hunger pangs at bay. So, quit your junk food habit by making healthier snacking choices in your indian diet plan.
• Have an early dinner: Indians eat dinner later than the other societies across the world. Since metabolism slows down at night, a late dinner can lead to weight gain. Experts recommend you eat your last meal of the day by 8 pm.
• Drink a lot of water: How does drinking more water help you lose weight? For starters, it’s zero calories. Also, drinking a glass of water can help curb hunger pangs. Have six to eight glasses of water daily to lose weight and also find a list of drinks that will help you lose weight here.
• Eat a lot of fiber: A person needs at least 15 gm of fiber every day, as it aids digestion and heart health. Oats, lentils, flax seeds, apples and broccoli are some great sources of fiber.

HealthifyMe Suggestion

When trying to lose weight, the most common question is what diet plan should one follow. There are so many fad diets and myths on food that planning a diet can seem like a chore!

Since there are many factors like age, sex, physical activity, allergies and food preferences that can impact your diet pan, its best to seek the advice of a nutritionist who can customize a safe and effective plan just for you.

Any diet plan should be sustainable, not too restrictive or expensive and should include locally available seasonal foods. Along with a personalised exercise routine, a good diet plan will surely help reach your goal.

Conclusion

A diet plan should include all macro and major micronutrients in order to fulfil the body’s requirements. Remember, all bodies are different and have varying needs thus, what may suit one or work for someone may be the same for the other. Thus, it’s best to get customised guidance on diet plans and exercise regimes in order to achieve your goal. 

Disclaimer: The purpose of this article is just to disperse knowledge and spread awareness. It does not intend to replace medical advice by professionals. For further information please contact our certified nutritionists Here.

References

1. A healthy approach to dietary fats: understanding the science and taking action to reduce consumer confusion (2017). – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5577766/

Frequently Asked Questions (FAQs)

By: Sumita Thomas, Masters in Dietetics and Clinical Nutrition Services

Medically Reviewed By: Dr. Poonam Sharma, 

Last Reviewed By: Sumta Thomas