Diet Chart & Best Diet Plan for Weight Loss - Perfect diet chart for weight los

If you want to lose weight, you should start eating right food. However, given our food culture and dietary habits, this can seem almost impossible. For instance, a typical Indian meal includes.

Diet Chart & Best Diet Plan for Weight Loss - Perfect diet chart for weight loss
Diet Chart & Best Diet Plan for Weight Loss - Perfect diet chart for weight loss 

We also enjoy munchies and can't image going a day without namkeens or bhujias. Even as a display of hospitality and affection, we encourage our friends and relatives to eat more, and consider denying an extra helping a rebuke. To top it off, we've never regarded physical activity as necessary. As a result, it's no surprise that India is grappling with an obesity epidemic.

  • But, the answer doesn’t lie in shunning Indian food in favour of foreign ingredients or fad diets. Moreover, you’ll find that the best Indian diet plan consists of foods that you’ve already got in your kitchen and which will enable you to lose weight by making a few changes to your diet.
  • The solution, however, does not rest in avoiding Indian cuisine in favor of foreign components or fad diets. Furthermore, you'll discover that the ideal Indian diet plan consists of foods that you already have in your kitchen and that will help you lose weight with just a few dietary tweaks.

Contents Table of Contents

  • Gain a Better Understanding of Weight Loss Science
  • 1200 Calorie Diet Plan Balanced Diet Chart Meal Swaps The Best Indian Diet Plan for Weight Loss

How to Lose Weight by Understanding the Science

Caloric intake and expenditure are at the heart of weight reduction and growth. Simply put, when you consume less calories than you expend, you lose weight; when you consume more calories than you sweat, you gain weight.

To lose weight, all you have to do is stick to your calorie budget and burn the necessary amount of calories. As a result, experts recommend combining the two approaches. Sign up for yasoquiz to get your daily calorie consumption and burn requirements based on your lifestyle and dietary preferences.

Weight loss diet plan that works

There is no single food that provides the body with all of the calories and nutrients it requires to stay healthy. As a result, a well-balanced diet rich in macronutrients like carbohydrates, protein, and fat, as well as micronutrients like vitamins and minerals, is advised.


Fruits and vegetables, cereals and pulses, meat and dairy products, and fats and oils are the five major food groups that make up the greatest Indian diet for weight loss. Furthermore, understanding how to divide food types, quantity sizes, and the best/ideal time to eat are all crucial. 


Diet Chart for 1200 Calories Weight Loss.


Diet Chart & Best Diet Plan for Weight Loss - Perfect diet chart for weight los There is a lot that can be said about what goes into a perfect diet plan. However, one's dietary needs vary depending on a variety of conditions. It may differ depending on gender; for example, male dietary requirements differ from female dietary requirements

Geographical differences can also play a role, with North Indian cuisines differing significantly from those of South India. As a result, meal choices come into play, as a vegetarian's or vegan's food consumption differs significantly from that of a non-vegetarian.

However, we've put together an Indian-inspired eating plan that'll help you lose weight. This 7-day diet plan, commonly known as a 1200-calorie diet plan, is only a suggestion and should not be followed without seeing a nutritionist.

Diet plan chart for day 1 of weight loss

▪︎Breakfast should consist of oats porridge and mixed nuts after starting the day with cucumber water.
▪︎Lunch will be a roti with dal and gajar matar sabzi.
▪︎Dinner will consist of dal and lauki sabzi served with roti.↚
Day 1Diet Chart
6:30 AMCucumber Detox Water (1 glass)
8:00 AMOats Porridge in Skimmed Milk (1 bowl)

Mixed Nuts (25 grams)

12:00 PMSkimmed Milk Paneer (100 grams)
2:00 PMMixed Vegetable Salad (1 katori)
2:10 PMDal(1 katori)Gajar Matar Sabzi (1 katori)

Roti (1 roti/chapati)

4:00 PMCut Fruits (1 cup) Buttermilk (1 glass)
5:30 PMTea with Less Sugar and Milk (1 teacup)
8:50 PMMixed Vegetable Salad (1 katori)
9:00 PMDal (1 katori) Lauki Sabzi (1 katori)

Roti (1 roti/chapati)

Diet Chart for Weight Loss - Day 2

  • Breakfast on the second day should consist of a mixed vegetable packed roti with curd.
  • Lunch consists of half a katori of methi rice and lentil curry.
  • After that, finish the day with sautéed vegetables and green chutney.
Day 2Diet Chart
6:30 AMCucumber Detox Water (1 glass)
8:00 AMCurd (1.5 katori) Mixed Vegetable Stuffed Roti (2 pieces)
12:00 PMSkimmed Milk Paneer (100 grams)
2:00 PMMixed Vegetable Salad (1 katori)
2:10 PMLentil Curry (0.75 bowl) Methi Rice (0.5 katori)
4:00 PMApple (0.5 small (2-3/4″ dia)) Buttermilk (1 glass)
5:30 PMCoffee with Milk and Less Sugar (0.5 tea cup)
8:50 PMMixed Vegetable Salad (1 katori)
9:00 PMSauteed Vegetables with Paneer (1 katori) Roti (1 roti/chapati)

Green Chutney (2 tablespoon)

Day 3 of the Weight Loss Diet Plan

  • On day three, breakfast would consist of Multigrain Toast and Skim Milk Yogurt.
  • In the afternoon, make a dish with sauteed vegetables, paneer, and green chutney.
  • To make sure you end the day on a healthy note, make half a katori of methi rice and lentil curry.
Day 3Diet Chart
6:30 AMCucumber Detox Water (1 glass)
8:00 AMSkim Milk Yoghurt (1 cup (8 fl oz)) Multigrain Toast (2 toast)
12:00 PMSkimmed Milk Paneer (100 grams)
2:00 PMMixed Vegetable Salad (1 katori)
2:10 PMSauteed Vegetables with Paneer (1 katori) Roti (1 roti/chapati)

Green Chutney (2 tablespoon)

4:00 PMBanana (0.5 small (6″ to 6-7/8″ long)) Buttermilk (1 glass)
5:30 PMTea with Less Sugar and Milk (1 teacup)
8:50 PMMixed Vegetable Salad (1 katori)
9:00 PMLentil Curry (0.75 bowl) Methi Rice (0.5 katori)

Diet Plan Chart for Weight Loss - Day 4

  • Start Day 4 with an Egg Omelette and a Fruit and Nut Yogurt Smoothie.
  • Then add Moong Dal, Bhindi Sabzi, and roti to the mix.
  • Steamed rice and palak chole round up the meal for the day.
Day 4Diet Chart
6:30 AMCucumber Detox Water (1 glass)
8:00 AMFruit and Nuts Yogurt Smoothie (0.75 glass)

Egg Omelette (1 serve(one egg))

12:00 PMSkimmed Milk Paneer (100 grams)
2:00 PMMixed Vegetable Salad (1 katori)
2:10 PMGreen Gram Whole Dal Cooked (1 katori) Bhindi sabzi (1 katori)

Roti (1 roti/chapati)

4:00 PMOrange (1 fruit (2-5/8″ dia)) Buttermilk (1 glass)
5:30 PMCoffee with Milk and Less Sugar (0.5 teacup)
8:50 PMMixed Vegetable Salad (1 katori)
9:00 PMPalak Chole (1 bowl) Steamed Rice (0.5 katori)

This is a weight loss diet plan chart for day 5

  • On the fifth day, have a glass of skimmed milk with peas poha for breakfast.
  • In the afternoon, have a missi roti with low-fat paneer curry.
  • Roti, curd, and aloo baingan tamatar ki sabzi are the perfect way to end the day.
Day 5Diet Chart
6:30 AMCucumber Detox Water (1 glass)
8:00 AMSkimmed Milk (1 glass) Peas Poha (1.5 katori)
12:00 PMSkimmed Milk Paneer (100 grams)
2:00 PMMixed Vegetable Salad (1 katori)
2:10 PMLow Fat Paneer Curry (1.5 katori) Missi Roti (1 roti)
4:00 PMPapaya (1 cup 1″ pieces) Buttermilk (1 glass)
5:30 PMTea with Less Sugar and Milk (1 teacup)
8:50 PMMixed Vegetable Salad (1 katori)
9:00 PMCurd (1.5 katori) Aloo Baingan Tamatar Ki Sabzi (1 katori)

Roti (1 roti/chapati)

This is the diet plan chart for the 6 day of your weight loss diet

  • Breakfast on Day 6 is idli with sambar.
  • Roti with curd and aloo baingan tamatar ki sabzi for lunch
  • Eat green gram with roti and bhindi sabzi to end Day 6.
Day 6Diet Chart
6:30 AMCucumber Detox Water (1 glass)
8:00 AMMixed Sambar (1 bowl) Idli (2 idli)
12:00 PMSkimmed Milk Paneer (100 grams)
2:00 PMMixed Vegetable Salad (1 katori)
2:10 PMCurd (1.5 katori) Aloo Baingan Tamatar Ki Sabzi (1 katori)

Roti (1 roti/chapati)

4:00 PMCut Fruits (1 cup) Buttermilk (1 glass)
5:30 PMCoffee with Milk and Less Sugar (0.5 tea cup)
8:50 PMMixed Vegetable Salad (1 katori)
9:00 PMGreen Gram Whole Dal Cooked (1 katori)Bhindi sabzi (1 katori)

Roti (1 roti/chapati)

 

Plan for Losing Weight - Day 7

  • Begin with besan chilla and green garlic chutney on the seventh day.
  • Lunch should consist of steaming rice and palak chole.
  • Low-fat paneer curry and missi roti are a healthy way to end the week.
Protein from complete dals, paneer, chana, milk, leafy greens, eggs, white meat, or sprouts, for example, should make up roughly 30% of your diet. Every meal should include at least one serving of protein.

Day 7Diet Chart
6:30 AMCucumber Detox Water (1 glass)
8:00 AMBesan Chilla (2 cheela) Green Garlic Chutney (3 tablespoon)
12:00 PMSkimmed Milk Paneer (100 grams)
2:00 PMMixed Vegetable Salad (1 katori)
2:10 PMPalak Chole (1 bowl) Steamed Rice (0.5 katori)
4:00 PMApple(0.5 small (2-3/4″ dia)) Buttermilk (1 glass)
5:30 PMTea with Less Sugar and Milk (1 teacup)
8:50 PMMixed Vegetable Salad (1 katori)
9:00 PMLow Fat Paneer Curry (1 katori) Missi Roti (1 roti)

Diet Plan for Weight Loss That Is Balanced

When developing a diet chart, it's critical to make sure it's well-balanced and that you're getting all of the nutrients you need. As a result, make sure to incorporate the following nutrients in your diet:


1. Plan for Dieting with Carbohydrates

Carbohydrates are the body's primary source of energy, and they should account for half of your daily calorie intake. It's critical, though, to choose the correct carbs. Simple carbohydrates, such as bread, biscuits, white rice, and wheat flour, are high in sugar and therefore unhealthy.

Instead, choose complex carbs, which are higher in fiber and contain more nutrients than simple carbs.

Brown rice, millets like ragi, and oats are all rich sources of complex carbohydrates.

Plan for Dieting with Carbohydrates

2. Plan for eating proteins

The majority of Indians do not get enough protein on a regular basis. This is problematic since proteins are required to form and repair tissue, muscles, cartilage, and skin, as well as to pump blood. Hence. A high-protein diet can also aid weight loss by promoting muscle growth, which burns more calories than fat.


Protein from complete dals, paneer, chana, milk, leafy greens, eggs, white meat, or sprouts, for example, should make up roughly 30% of your diet. Every meal should include at least one serving of protein.

Plan for eating proteins

Plan for eating proteins

3. Diet Plan for Losing Weight

Fats, a food group with a negative connotation, are necessary for the body because they produce hormones, store vitamins, and give energy. Healthy fats — polyunsaturated, monounsaturated, and Omega-3 fatty acids – should make up one-fifth or 20% of your diet, according to experts.↚


For example, the best method to consume fats is to use a combination of oils for different meals, such as olive oil, rice bran oil, mustard oil, soya bean, sesame, sunflower, and groundnut oil, along with small amounts of butter and ghee. However, for a healthy Indian diet plan, you must absolutely eliminate trans fats, which are abundant in fried foods.

Diet Plan for Losing Weight.


4. Diet Plan for Vitamins and Minerals

Vitamins A, E, B12, D, calcium, and iron are vital to the body's metabolism, neuron and muscle function, bone health, and cell creation. Minerals can be found in nuts, oilseeds, fruits, and green leafy vegetables because they are generally sourced from plants, meat, and fish.


Experts and dietitians advise that 100 grams of greens and 100 grams of fruits be consumed in that order.

Diet Plan for Vitamins and Minerals

Diet Plan for Vitamins and Minerals


5. Meal swaps for Indian Weight Loss Diet

Swapping harmful items from your Indian Diet plan for healthier options is one of the simplest methods to eat healthy.


Instead of reaching for the potato chips, satisfy your wants for a snack with air popped popcorn. As a result, it's a good idea to look into a few healthy meal swap possibilities that you could try in the future.

These habits will help you stay healthy along with a Wellbalanced Diet Chart for Weight Loss:

  • Instead of three large meals a day, consider three small meals plus a few snack breaks throughout the day in moderate sizes. Meals should be spaced out at regular intervals to avoid acidity and bloating, as well as hunger cravings. So, on your Indian diet plan, make healthier snacking alternatives to kick your junk food habit.
  • Have an early dinner: Indians eat dinner later than people in other countries. A late dinner can lead to weight gain because metabolism slows down at night. According to experts, you should consume your last meal of the day by 8 p.m.
  • Drink plenty of water: How does drinking more water aid weight loss? For starters, it's calorie-free. Drinking a glass of water can also assist to alleviate hunger pangs. To lose weight, drink six to eight glasses of water each day. You can also find a list of weight-loss drinks here.
  • Consume a high-fiber diet: Every day, a person requires at least 15 grams of fiber to help with digestion and heart health. Fiber-rich foods include oats, lentils, flax seeds, apples, and broccoli.

To sum up everything that has been said thus far. You don't have to give up your regular eating habits or drastically alter your diet to lose weight; all you have to do is stick to the best balanced Indian diet plan!

Questions and Answers regarding the Diet Plan


Q. The 7 Day Challenge diet is a diet you follow for seven days

A. The 7-Day GM Challenge diet is a popular weight-loss program that helps you lose 5 to 7 kilograms. More information on this diet may be found here.

Q. How does a diet chart help you lose weight?

A. You can lose weight by following healthifyMe's professionally selected 1200 calorie diet plan.

Q. What is the best Indian food for weight loss?

A. There is no one-size-fits-all approach to weight loss with Indian cuisine. Dals, pulses, nuts, seeds, spices, and other whole foods found in their original state can help you lose weight.

Q. How can you burn fat with a drink?

A. There are no fat-burning wonder drinks. Drinks like Jeera Water, lemon water, and amla juice, on the other hand, can help accelerate your metabolism and aid in the removal of excess fat.

Q. How can I lose weight most effectively?

A. If followed consistently, a diet based on whole foods that are high in nutrients is beneficial and long-lasting. The diet chart above, on the other hand, is quite effective for losing weight.

Q. How can you lose weight by following these 9 rules?

A. Keep yourself hydrated, improve your eating habits, look for a suitable calorie deficit plan, include protein in your diet, workout regularly, keep yourself physically active, maintain a healthy lifestyle, allow yourself a cheat day, and sleep better are the nine most important rules for losing weight.

Q. What is the healthiest Indian diet?

A. Because they include a variety of cereals, pulses, fruits and vegetables, and less meat, Indian diets are diverse and many are healthful.

Q. Can bananas help you lose weight?

A. Bananas are high in fiber, which slows digestion, makes you feel fuller, and aids weight loss. Bananas, on the other hand, are heavy in calories and should be consumed in moderation.

Q. What are the 5 foods you should avoid if you want to lose weight?

A. Processed foods, junk food, alcoholic beverages, sugary drinks, and desserts are just a few foods to avoid if you want to maintain your weight.

Q. A diet that includes Indian food can help me lose 5kg in a month?

A. Burning fat is dependent on a number of factors that must be taken into account before setting a goal. The process is influenced by your current age, BMI, gender, and lifestyle. You can, however, use our Best Indian Diet Plan for Weight Loss article to assist you in the process.

Q. Can jeera water help you lose weight?

A. Yes, Jeera Water has been shown to increase metabolism and fat burning. Here's where you can learn more about Jeera Water.

Q. How much weight can I lose in one month? 

A. Losing ten kilograms in a month is a dangerous goal that can lead to nutritional inadequacies. Weight is determined by a variety of factors such as age, gender, BMI, and so on. Additionally, implementing some dietary and lifestyle adjustments can assist you in losing weight. You can work diligently toward your goal by following our Best Indian Diet Plan for Weight Loss.

Q. Can I eat Indian food with type 2 diabetes?

A. Brown rice, multigrain chapati, beans and pulses, all leafy green vegetables, and so on are all OK. Before you add something to your diet plan, talk to your dietician about the dos and don'ts.

Q. How can diabetics with type 2 eat the best Indian breakfast?  

A. One of the greatest Indian breakfasts for type 2 diabetes is vegetable oats or moong dal cheela.

Q. Weight loss for PCOS: which diet plan is best?

A. In your article 'How to Control PCOS with Your Diet,' you explain more about the PCOS weight reduction diet.

Q. How can PCOS patients lose weight?

A. Yes, but it can be a challenge. Before embarking on a diet, it is critical that you seek medical advice.

Q. Weight loss is possible with a vegetarian diet?

A. One might believe that it is difficult for vegetarians to lose weight since they are unable to meet their protein requirements. Curd, paneer, and lentils, on the other hand, could be included in one's diet. These are vegetarian foods that are high in protein and help you lose weight.

SOURCE : Yasoquiz

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