Best Indian diet plan for weight loss | full day chart

There are many ways to lose a lot of weight fast.If you are thinking about what would be perfect diet chart to lose weight,then this is the best Indian diet plan for weight loss.

Indian cuisine is known for its vibrant spices, fresh herbs and wide variety of rich flavors. The traditional Indian diet emphasizes a high intake of plant foods like vegetables, lentils and fruits, as well as a low consumption of meat. Though diets and preferences vary throughout India, most people follow a primarily plant-based diet.


However, obesity is a rising issue in the Indian population. With the growing availability of processed foods, India has seen a surge in obesity and obesity-related diseases like piles , heart disease & diabetes.

This article explains how to follow a healthy Indian diet that can promote weight loss. It includes suggestions about which foods to eat and avoid and a sample menu for one week.

Some essential points as to why you should stick to Indian diet plan and why it is the best Indian diet plan for weight loss

Indian spices are loaded with antioxidants and anti-inflammatory essential oils. These spices are great for our digestive health. They help in reducing gastritis, acidity and bloating.

Our pickles (fermented vegetables) are potent detoxifiers containing beneficial bacteria, high levels of antioxidants and fibre, all of which are nutritious and help us keep healthy.

Nimbu pani and amla juice are amazing substitutes of aerated drinks as they provide vitamin C and have potent fat-busting properties.

The various amounts of beans and lentils contain soluble fibre, which helps in reducing waistline.

Nuts and seeds like sesame seeds, sunflower seeds, walnuts, and pine nuts contain heart-healthy PUFA and amino acids, which help in maintaining healthy cholesterol, improve blood flow and provide instant energy.

Locally grown green leafy vegetables like palak, sarson, and methi are loaded with vitamins, are low in calories and help boost the energy levels.

Unhealthy Foods to Avoid

Choosing foods and beverages that are highly processed, loaded with sugar or high in calories can sabotage your weight loss efforts.
For optimal health, minimize the following foods or avoid them altogether .

Sweetened beverages: Soda, fruit juice, sweetened tea, sweet lassi, sports drinks.

High-sugar foods: Candy, ice cream, cookies, rice pudding, pastries, cakes, sweetened yogurt, high-sugar cereals, digestive biscuits.

Sweeteners: Jaggery, sugar, honey, condensed milk.

Sweetened sauces: Salad dressings with added sugar, ketchup, barbecue sauce, sweetened curries.

High-fat foods: Fast food like McDonald’s, french fries, chips, fried foods, bhujia.

Refined grains: Products including white bread, white pasta, biscuits.

Trans fats: Margarine, vanaspati, fast food, highly processed foods.

Refined oils: Canola oil, soybean oil, corn oil, grape seed oil.

Weight Loss: best Indian diet plan for weight loss of One Week

If you are looking to lose weight, it is important to understand that it may not be an easy process. It needs hard work, willpower and patience to lose weight and cut down belly fat. While it may be a gradual process, some people may not have the patience to wait till long to shed some kilos; especially, when you have to attend a wedding, or if festivities are nearing. Most people turn to fad diets like keto diet, intermittent fasting, air diet etc. But did you know, there is a best Indian diet plan for weight loss that can help you lose weight in about a week.

Early morning menu

1 fruit of your choice + 3-4 mixed seeds such as watermelon, flax, sesame.
OR
10 Spirulina or green leafy veggie juice + 1 fruit of your choice .
OR
10 ml Amla juice + 3-4 walnuts and almonds mix.


Breakfast menu for weight loss

Open paneer sandwich with mint chutney.
OR
2 idlis with sambhar.
OR
Akki roti with dill leaves and sambhar.
OR
2 egg omelet with 2 whole grain bread slices.
OR
2 multigrain mixed vegetable parathas + 1 glass of vegetable juice of your choice.
OR
2 medium vegetable uthappam with sambhar.
OR
1 bowl vegetable dalia upma + chutney.
OR
2 medium paneer, oats and ragi dosa with sambhar.
OR
1 bowl fruit, flaxseed and oats porridge.
OR
1 bowl red rice or brown rice pulse-mixed pongal + 1 bowl sambhar.
OR
1 sprouted red rice poha + 1 glass vegetable juice of choice.
OR
1 bowl vegetable sprout poha with chutney.
OR
3-4 dal paddu with sambhar.
OR
2 Ragi veggies paddus with peanut chutney.
OR
2 small and fluffy vegetable pancakes.
OR
2 paranthas + 1 bowl vegetables raita. .

weight loss diet plan


Mid-morning menu

4 walnuts and 2 dates.
OR
Fruit of your choice.
OR
tender coconut water with malai.
OR
Amaranth seeds chikki.
OR
3-4 dry fruits.
OR
1 bowl cut fresh fruits of choice.
OR
1 fruit of your choice .
OR
fistful of Assorted nuts.
OR
2 tbsp of trail mix.
OR
1 glass Whey protein shake with milk.
OR
assorted fruit platter.


Pre-lunch menu

1 plate of preferred salad with vinegar dressing.
OR
1 bowl minestrone soup with more veggies and less of pasta.
OR
1 bowl sprout salad of choice.
OR
1 bowl mixed veggies chunky soup.
OR
1 bowl sprout salad.
OR
1 bowl grilled chicken or fish salad .


Lunch menu for weight loss

2 multigrain roti / 1 Katori red or brown rice + 1 bowl dal / pulses like rajma + Egg Bhurji/non-veg subji + 1 bowl low-fat curd .
OR
1 bowl millet and dal khichdi + 1 bowl mixed vegetable kadhai.
OR
2 multigrain roti + 1 bowl non-veg subji or egg bhurji +1 glass of spiced buttermilk.
OR
2 vegetable millet uttapams + 1 bowl sambhar.
OR
2 multigrain roti + 1 bowl veg or non-veg (seafood, fish, chicken) subji of choice + 1 bowl of thick dal.
OR
1 bowl red rice + 1 bowl mixed vegetable sambhar + 1 bowl subji + 1 bowl low-fat curd.
OR
2 multigrain roti + 1 bowl vegetable subji / non-veg subji + 1 bowl boiled pulse chaat (rajma, chana, black chana, green moong etc).
OR
1 bowl red or brown rice + 1 bowl mixed vegetable subji + 1 vegetable egg omlette.


Snack

1 glass of tea or coffee / 1 glass buttermilk /1 fruit of your choice / 1 glass whey protein drink /1 bowl Sprouts bhel/ 2 multigrain flour khakras  / 1 fruit of your choice + 1 cup green tea / Trail mix with mixed seeds/ Til or peanut chikki with 1 cup spirulina and mixed veggie juice/ 1 cup spiced boiled corn or 1 corn on the cob + 1 cup coffee, tea or green tea/ 1 Fruit of choice / 1 glass whey protein drink .


Dinner menu for weight loss

1 bowl chicken gravy + 1 bowl rice.
OR
2 multigrain rotis + salad + 1 bowl low-fat curd.
OR
1 bowl vegetable and mixed seeds salad + 2 multigrain roti + 1 non-veg subji or dal of your choice.
OR
1 bowl red or brown rice + 1 bowl mix veg sambhar + 1 egg bhurji. OR
1 bowl red rice or brown rice + 1 bowl dal + 1 bowl curd.
OR
vegetable pulao + 1 bowl vegetable raita + 1 bowl vegetable or chicken salad of choice.
OR
1 bowl steamed red rice + 1 bowl mixed vegetable sambhar + 1 bowl non-veg / vegetable subji + 1 bowl salad of choice.
OR
2 multigrain roti + 1 bowl mixed spiced dals / fish curry + 1 bowl curd.
OR
1 bowl chicken gravy + 1 bowl rice.
OR
2 multigrain rotis + salad + 1 bowl low-fat curd.

Homoeopathy medicine to burn extra fat in four body

Phytolacca berry Q or Phytolacca berry tablets – these two homoeo medicines are very helpful to burn extra fat from your body without effecting your body.

Apart from all these diet plan/char,you need to do a decent amount of activities in order to achieve your goal fast.

Find an activity that you enjoy, whether it be a sport or working out at the gym.Even if you don’t exercise formally, try increasing the number of steps you take every day. It’s a simple way to burn more calories and get fit.To lose weight, aim for a goal of 8,000 steps per day and work up to that goal over time.

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