Diet Plan for Weight Loss & Diet Chart

Diet Plan for weight loss

Are you looking for a Diet Plan for weight loss? Don’t Worry Health Sectors provides you with simple rules for weight loss.

All you need to do is begin eating the right food. However, in India, this can notice as an unconquerable challenge, given our food culture and dietary habits. An example, a typical Indian meal is high in carbohydrates and sugar – we eat a lot of potatoes, rice, and sweets.

We also, like our snacks and cannot assume a day without our fix of namkeens and bhujias. Even we inspire our friends and family into eating more, as a sign of welcome and love, and consider refusing, an extra helping a rebuff. To top it all, we’ve never held physical exercise as necessary. So, it isn’t a shock that India is fighting the growing problem of obesity.

Science Behind Weight Loss:

Weight loss and gain revolve around caloric use and expenditure. Clearly put, you lose weight when you eat less calories than you spend and you gain weight when you eat more calories than you sweat.

To drop those additional kilos, all you need to do is eat within your calorie budget and burn the essential number of calories. So, a combination of the two works is best recommended by experts.

Although simply deciding how many calories your body needs isn’t enough. Ultimately, four samosas (600 calories), two slices of pizza (500 calories), and two gulab jamuns (385 calories) may be within your daily essential of 1500 calories, but this unhealthy food option will eventually lead to other health problems like high cholesterol and blood sugar.

For weight loss the healthy way, you also need to make sure your Indian diet plan is balanced i.e. it balances all food groups and provides all the nutrients you need compulsory for good health.

Best Diet Plan for Weight Loss:

No single food supplies all the calories and nutrients that the body requires to stay healthy. That’s why a balanced diet contains macronutrients like carbohydrates, protein, and fat together with micronutrients such as vitamins and minerals is suggested.

The good Indian diet for weight loss is a combination of the five important food groups – fruits and vegetables, cereals and pulses, meat and dairy products, and fats and oils. Moreover, knowing how to divvy up the food groups, allocate portion sizes, and the ideal time to eat is also compulsory.

1200 Calorie Weight Loss Diet Chart Plan:

A lot can be said about what goes into an ideal diet chart. Although, one’s nutritional essential varies based on many elements. It could change be conditional on gender, for instance, male dietary requirements vary from that of a female.

Geography plays a role as well, with North Indian diet’s existence largely different from South Indian ones. So, here meal partiality comes into play since the utilization of food by a vegetarian or a vegan differs largely from that by a non-vegetarian.

Weight Loss Diet Plan Chart – Day 1

  • After beginning your day with cucumber water, have oats porridge and mixed nuts for breakfast.
  • Next, have roti with dal and gajar matar sabzi for lunch.
  • Come after that up with dal and lauki sabzi along with 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 (1 Katori)
    2:10 PM Dal(1 katori)Gajar Matar Sabzi (1 katori)

     

    Roti (1 roti/chapati)

    4:00 PM Cut Fruits (1 cup) and 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 Dal (1 katori) Lauki Sabzi (1 katori)

     

    Roti (1 roti/chapati)

  • Weight Loss Diet Plan Chart – Day 2

     

    • On the second day, eat a varied vegetable stuffed roti along with curd for breakfast.
    • For lunch, have half a Katori of methi rice along with lentil curry.
    • Next, at the last of 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 bowls) 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 teacups)
    8:50 PM Mixed Vegetable Salad (1 Katori)
    9:00 PM Sauteed Vegetables with Paneer (1 Katori) Roti (1 roti/chapati)

     

    Green Chutney (2 tablespoons)

  • Weight Loss Diet Plan Chart  – Day 3

    • Breakfast on the 3rd Day would include Multigrain Toast and Skim Milk Yogurt.
    • In the afternoon, have sauteed vegetables together with paneer and some green chutney.
    • Half a Katori of methi rice and a few lentil curries 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 fl oz)) Multigrain Toast (2 toast)
    12:00 PM Skimmed Milk Paneer (100 grams)
    2:00 PM Mixed Vegetable Salad (1 Katori)
    2:10 PM Sauteed Vegetables with Paneer (1 Katori) Roti (1 roti/chapati)

     

    Green Chutney (2 tablespoons)

    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 (1 Katori)
    9:00 PM Lentil Curry (0.75 bowls) Methi Rice (0.5 Katori)
  • Weight Loss Diet Plan Chart – Day 4

    • Start 4th day with a Fruit and Nuts Yogurt Smoothie and Egg Omelette
    • Go along with that up with Moong Dal, Bhindi Sabzi, and roti.
    • Fulfilled 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 teacups)
    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.
    • Finish 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 close 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) and 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 Green Gram Whole Dal Cooked (1 katori)Bhindi sabzi (1 katori)

     

    Roti (1 roti/chapati)

  • Weight Loss Diet Plan Chart – Day 7

    • On the 7th day, start with besan chilla and green garlic chutney.
    • Have steamed rice and palak chole for lunch.
    • Close 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 tablespoons)
    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)

Balanced Diet Plans for Weight Loss:

While making a diet chart, it is necessary to make sure it is balanced and make sure that you receive all the essential nutrients. Thus, comprise the backing nutrients in your diet plan:

1. Carbohydrates Diet Plan

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    carbohydrate diet plan

Carbs are the body’s major source of energy and should make up half of your daily calorie condition. However, it’s compulsory to select the right type of carbs. Simple carbs, such as bread, biscuit, white rice, and wheat flour, consist of too much sugar and are not good for you.

By choice, opt for complex carbs that are high in fiber and fill up with nutrients as different from simple carbs. This is because Fiber-rich complex carbs are solid to digest, depart from you feeling full for longer, and are consequently the best option for weight control.

Brown rice, and millets such as ragi, and oats are all good complex carb options.

Why you need a carbohydrate calculator

2. Proteins Diet Plan

  • protein diet plan

Most Indians fail to meet their everyday protein needs. This is annoying, as proteins are necessary to help the body build and repair tissue, muscles, cartilage, and skin, as well as pump blood. Hence. a high protein diet can also help you with weight loss, as it assists build muscle – which burns more calories than fat.

For example, about 30% of your diet should contain protein in the form of whole dals, paneer, chana, milk, leafy greens, eggs, white meat, or sprouts. Having one protein with every meal is essential.

Protein Intake Calculator

3. Fats Diet Plan

  • Fats Diet Plan

A food classification that has acquired a bad reputation, fats are necessary for the body as they synthesize hormones, store vitamins, and supply energy. Experts propose one-fifth or 20% of your diet must contain healthy fats – polyunsaturated, monounsaturated, and Omega-3 fatty acids.

For instance, using a mixture of oils for different meals – including olive oil, rice bran oil, mustard oil, soya bean, sesame, sunflower, and groundnut oil – along with compact quantities of butter and ghee is the most optimal way to consume fats. But,  you must keep away from trans fats – which are established in fried snacks, completely for a balanced Indian Diet Plan.

4. Vitamins and Minerals Diet Plan

  • Vitamins and Minerals Diet Plan
  • Vitamin A, Vitamin E, Vitamin B12, Vitamin D, calcium, and iron are compulsory for the body as they support metabolism, nerve and muscle function, bone maintenance, and cell production. Since, these are firstly derived from plants, meat, and fish, minerals can also be established in nuts, oilseeds, fruits, and green leafy vegetables.

    Experts and nutritionists propose consuming 100 grams of greens and 100 grams of fruits consistently.

  • Diet Plan – (FAQs):

    Q. What is the 7-Day Challenge diet?

    The 7-Day Challenge diet is a famous diet plan that helps you lose 5kgs to 7kgs of weight.

    Q. Which Indian food is good for weight loss?

    There is no one good Indian food for weight loss. Any whole food set up in its natural state can be suited for weight loss such as dals, pulses, nuts, seeds, spices, etc.

    Q. Does jeera water help in weight loss?

Yes, Jeera Water is known to improve metabolism and burn fat. Find more about Jeera Water here.

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