Weight loss diets are a big concern in India. It asks for discipline, effort, and patience. A healthy lifestyle can be achieved by eating right and regular physical activity. According to our Indian culture, food is an inseparable part. For example, a typical Indian meal is high in carbohydrates and sugar — it includes lots of potatoes, rice, and sweets. So, living in India and losing weight is a challenge in itself. But it can be achieved with some tweaks and changes in the diet.
Weight loss and gain depend on the consumption and expenditure of calories. When you consume fewer calories than you burn, you lose weight, and when you consume more calories than you burn, you gain weight. Losing those extra kilos requires a combination of diet and exercise.
No single food provides all the calories and nutrients the body needs to stay healthy. This is why a balanced diet consisting of macronutrients such as carbohydrates, proteins, and fats along with micronutrients such as vitamins and minerals is necessary.
Weight Loss Diet Plan
Day 1:
|
Day 1 |
Diet Chart |
|
6:30 AM |
Cucumber Detox Water (1 glass) |
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8:00 AM |
Oats in Skimmed Milk (1 bowl) Mixed Nuts (25 grams) |
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12:00 PM |
Skimmed Milk Paneer (100 grams) |
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2:00 PM |
Mixed Vegetable Salad (1 bowl) |
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2:10 PM |
Dal(1 bowl ) Gajar Matar Sabzi (1 katori) Roti (1 roti/chapati) |
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4:00 PM |
Cut Fruits (1 cup) Buttermilk (1 glass) |
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5:30 PM |
Tea with Less Sugar and Milk (1 teacup) |
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8:50 PM |
Mixed Vegetable Salad (1 katori) |
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9:00 PM |
Dal (1 katori) Lauki Sabzi (1 katori) Roti (1 roti/chapati) |
Day 2:
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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) |
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12:00 PM |
Skimmed Milk Paneer (100 grams) |
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2:00 PM |
Mixed Vegetable Salad (1 katori) |
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2:10 PM |
Lentil Curry (0.75 bowl) Methi Rice (0.5 katori) |
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4:00 PM |
Apple (0.5 small (2-3/4″ dia)) Buttermilk (1 glass) |
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5:30 PM |
Coffee with Milk and Less Sugar (0.5 tea cup) |
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8:50 PM |
Mixed Vegetable Salad (1 katori) |
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9:00 PM |
Sauteed Vegetables with Paneer (1 katori) Roti (1 roti/chapati) Green Chutney (2 tablespoon) |
Day 3:
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Day 3 |
Diet Chart |
|
6:30 AM |
Cucumber Detox Water (1 glass) |
|
8:00 AM |
Skim Milk Yoghurt (1 cup (8 fl oz)) Multigrain Toast (2 toast) |
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12:00 PM |
Skimmed Milk Paneer (100 grams) |
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2:00 PM |
Mixed Vegetable Salad (1 katori) |
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2:10 PM |
Sauteed Vegetables with Paneer (1 katori) Roti (1 roti/chapati) Green Chutney (2 tablespoon) |
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4:00 PM |
Banana (0.5 small (6″ to 6-7/8″ long)) Buttermilk (1 glass) |
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5:30 PM |
Tea with Less Sugar and Milk (1 teacup) |
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8:50 PM |
Mixed Vegetable Salad (1 katori) |
|
9:00 PM |
Lentil Curry (0.75 bowl) Methi Rice (0.5 katori) |
Day 4:
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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)) |
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12:00 PM |
Skimmed Milk Paneer (100 grams) |
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2:00 PM |
Mixed Vegetable Salad (1 katori) |
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2:10 PM |
Green Gram Whole Dal Cooked (1 katori) Bhindi sabzi (1 katori)
Roti (1 roti/chapati) |
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4:00 PM |
Orange (1 fruit (2-5/8″ dia)) Buttermilk (1 glass) |
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5:30 PM |
Coffee with Milk and Less Sugar (0.5 teacup) |
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8:50 PM |
Mixed Vegetable Salad (1 katori) |
|
9:00 PM |
Palak Chole (1 bowl) Steamed Rice (0.5 katori) |
Day 5:
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Day 5 |
Diet Chart |
|
6:30 AM |
Cucumber Detox Water (1 glass) |
|
8:00 AM |
Skimmed Milk (1 glass) Peas Poha (1.5 katori) |
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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) |
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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) |
Day 6:
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Day 6 |
Diet Chart |
|
6:30 AM |
Cucumber Detox Water (1 glass) |
|
8:00 AM |
Mixed Sambar (1 bowl) Idli (2 idli) |
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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) |
Day 7:
|
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) |
Do not feel that you must start immediately to change every aspect of your life. Analyze your current situation, then decide where you want to be in the future. Simple enough: you can't eat something if you don't have it. Keep healthy vegetables and easy-to-make food at home. That will keep you healthy and help you maintain your weight as well.
Save your time by consulting a doctor online on Q UP. Q UP is 24/7 available at your service.