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Indian Diet Plan for Weight Loss

In modern days everyone wants to be in shape and look good but in this busy life, people are not able to maintain it. But if you consume good nutrition in daily life then it helps to maintain your weight. Buy If you are troubled with being overweight and do you want to lose weight. Don’t worry and read this article and add the tips to your daily life routine.

Is The Indian Diet Healthy?

Are you living in India and you eat Indian food that was an old tradition? These days, Indian people eat other food that comes from other counties and this is too bad because that food is not food that is like a waste food that only fulfills your hunger and does not provide any nutrition that is good for your body. The question Is the Indian diet healthy then the answer is NO. If you consume organic foods that come from fields such as vegetables and Cereal then it is the best food for a healthy Life and People out of India also follow these diets.

Top 5 Food Groups For Weight Loss

1. Carbohydrates

Carbohydrates are the primary power source for the body. In your Indian weight loss diet chart, Carbohydrates should constitute 50 % of your daily calorie requirement. If the carbs are the right type of carbs that makes all the difference. Simple carbs like biscuits, bread, and white rice, should avoid it because they contain too much sugar. People consume these carbs when they are hungry so do not eat unnecessary carbs and eat good carbs such as ragi, oats, brown rice, etc. and say goodbye to hunger.

2. Protein

Proteins are essential for repairing body tissue, cartilage, skin, and muscles. If you add a protein-rich diet then it can help you to build muscle and burn more calories that maintain weight loss. In your daily diet, approximately 30 % of your diet should consist of protein. High proteins for a vegetarian person to lose weight are Any dals, chana, milk, paneer, leaf greens, eggs, and spouts, etc. Include these diets in your weight loss diet plan and you notice the result quickly.

3. Fibre

If you include fiber-rich foods in your weight loss diet plan then it can stay full for a longer time. For healthy health, especially for the heart’s health, you should include the consumption of at least 15 mg of fiber all day. The best foods of fiber are lentils, flax seeds, apples, oats, and broccoli.

4. Fat

People who want to lose weight are afraid of a ‘fat’ group of foods. But most people do not know about the benefits of fats. The essential fats help to store vitamins and provide energy. The Keto diet plan is actually beneficial for weight loss. It is one of the popular diet plans to lose weight. For the heart-healthy, you can add some oil such as mustard oil, olive oil, and oil of soybean, sunflower, and groundnut oil in cooking. If you have problems with joints then you can eat one spoon of ghee every day that is extremely healthy for the joints.

5. Vitamins and Minerals

Vitamins and minerals such as vitamins A, B12, D, E, Calcium, and iron are the most important factors of your diet plan. These vitamins and minerals help to aid in metabolism, bone health, muscle fiction, and help to maintain nerves. Include some foods in your weight loss diet plan such as meat, fish if you are a non-vegetarian. If you are a vegetarian then eat oilseeds, fruits, and fresh green vegetables. These are all rich sources of vitamins and minerals.

Best Indian Diet Plan For Weight Loss in One Month

We provide an expert recommended Indian diet plan for weight loss in four weeks. Implement this diet plan in your life and you get a better result.

Diet Plan for the 1st Week

  • In the early morning, eat 1 fruit that you like and add 3-4 seeds.
  • During breakfast, eat a paneer sandwich or 2 eggs with vegetable juice.
  • During pre-lunch and lunch, have some salad (1 Plate) and eat 2 chapatis + 1 bowl vegetable + brown rice + egg omelette.
  • At the time of snacks, have a green tea + one fruit or some seeds
  • At the time of dinner, have 1 bowl of vegetable brown rice,1 plate salad, 1 bowl non-veg/vegetable, 2 multigrain roti,1 bowl mixed spiced dals, or 1 bowl of curd.

Diet Plan for the 2nd Week

  • In the early morning, drink vegetable juice along with 6 to 7 almonds or walnuts.
  • During breakfast, eat one fruit, 1 glass of vegetable juice, oats, or paneer.
  • During pre-lunch and lunch, have some salad (1 Plate) / Vegetable juice and eat 2 chapatis + 1 bowl vegetable + brown rice + egg omelette.
  • At the time of snacks, have a green tea + one fruit or some seeds
  • At the time of dinner, have 1 bowl of vegetable brown rice,1 plate salad, 1 bowl non-veg / vegetable, 2 multigrain roti,1 bowl mixed spiced dals or 1 bowl of curd.

Diet Plan for the 3rd Week

  • In the early morning, eat one fruit along with vegetable juice.
  • During breakfast, eat one fruit, 1 glass of vegetable juice, oats, or paneer.
  • During pre-lunch and lunch, have some Salad (1 Plate) / Vegetable juice and eat 2 chapatis + 1 bowl vegetable + brown rice + egg omelette.
  • At the time of snacks, have a green tea along with one fruit.
  • At the time of dinner, have 1 bowl of vegetable brown rice,1 plate salad, 1 bowl non-veg / vegetable, 2 multigrain roti,1 bowl mixed dals or one glass of milk.

Diet Plan for 4th Week

  • In the early morning, drink amla juice along with 6 to 7 almonds or walnuts.
  • During breakfast, eat one paratha, 1 glass of vegetable juice, oats, or paneer.
  • During pre-lunch and lunch, have some Salad(1 Plate) /Vegetable juice and eat 2 chapatis + 1 bowl of vegetables or any healthy food.
  • At the time of snacks, have tea/coffee/green tea, and one fruit.
  • At the time of dinner, have 1 bowl of brown rice,1 plate salad, 1 bowl non-veg / vegetable, 2 multigrain roti,1 bowl of mixed dals or one glass of milk.

How does exercise, help in weight loss?

Exercise has the most important role in the weight loss journey. If you consume good nutrition and follow a diet plan and you do not exercise then maybe the diet plan does not help you to lose weight. If you do exercise daily like going to the gym and doing exercise or you can start running on the road. Running is one of the most useful exercises to lose weight. If you take good nutrition and do exercise daily then you can lose 4 to 5 kilograms in 5 to 6 weeks. If you do exercise daily then you can burn fatter and you lose weight faster. The conclusion is that if you exercise with the proper diet plan then you can get results quickly.

What Foods To Avoid For Weight Loss?

We already talked about what we eat to lose weight but here are some foods that can ruin your hard work. If you want to lose weight then you should avoid these foods:

  • Avoid packaged juice, energy drinks, sodas, and artificial liquids
  • Bakery items such as biscuits
  • Pasta and bread
  • Fried fast foods
  • Alcohol
  • Restaurant and street foods
  • Packaged products like chips chocolates and candies
  • Any fast food such as pizza, burger, etc.

These are some foods you should avoid if you want to lose weight. These foods are high trans-fat foods that never help you to lose weight.

Tips For Weight Loss

Here are some simple and useful tips to follow with your weight loss diet plan that helps you get results quickly:

  • The first tip is to eat more fruits and vegetables that help you to stay hydrated and active.
  • If you consume milk then drink low fat or skimmed milk.
  • If you are not able to do exercise daily then make sure to exercise at least three times a week.
  • If you stop eating fast foods and street foods then you can lose weight faster.
  • Increase the water intake that helps you to stay hydrated.
  • Consume less sugar that helps you burn fat faster while exercising.
  • Always consume freshly cooked food and avoid canned and frozen foods.
  • Drink warm water that is easy to digest and helps you to stay active.
  • Choose your food wisely and consume rich nutrition foods.
  • Avoid alcohol and other addiction-related products that make your digestion system weak.

These are the points that you can implement in your weight loss diet plan to get a faster result.

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