Indian weight loss diet plan

Weight loss diet plan

Are you looking for a diet plan with which you can not only lose that extra weight but also stay fit and healthy, then probably what you have to do is start eating right.

Moreover, we intake a lot of carbohydrates and sugar because that’s what we are habituated of eating but if you want to plan for a healthy diet plan then you need to swap few things from your plate with the healthier options.

The basic science behind weight loss

You need to consume the number of calories that are required by your body to expand on the activities that you will do and burn those calories. Thus you will eat calories, how much you can expend. But only focusing on the calorie count is not enough because you have to consume the calories in a healthy way, not with junk food or any other unhealthy option.

Low carb diet plan

A balanced diet with macronutrients like carbohydrates, protein, and fat along with micronutrients like vitamins and minerals is all you need.

So there are a lot of ways to lose weight and a lot of diet plans but we need something that we can stick to for a longer period of time. So I recommend the low carb diet plan. A low carb diet plan reduces your appetite and thus you end up eating lesser calories.

So the first step is to calculate how many calories your body needs per day depending on the sex, weight, height, and activity levels. So the amount of calorie intake is different from person to person.

But it is not very much necessary to count the calories as long as you are sticking to a low carb diet plan.   

Few points to note before starting:

1. Reduce Carbs

Carbohydrates are the main source of energy. So when you cut back on carbs your body starts burning the stored fats for generating energy. Also, you have to slowly reduce the carbs by reducing the amounts so that your body gets adapted to that and you end up consuming lesser calories.

It also helps in lowering the insulin levels and thus it helps the kidneys to shed excess sodium and water. This helps in reducing the water weight.

2. A protein-rich diet with fats and vegetables

A protein-rich diet will also make you feel full and reduce your appetite. Healthy protein sources are chicken, fish and seafood, eggs, and plant-based proteins like beans, soy & legumes.

Low carb vegetables add the required fiber, vitamins, and minerals for your body. Low carb vegetables include:

Broccoli

Spinach

Cauliflower

Tomatoes

Kale

Lettuce

Cucumber

Cabbage

Also, you have to eat healthy fats like coconut oil, olive oil, unsalted butter, etc.

DAY 1

Start your day with a glass of water. I normally like cucumber detox water or start with refreshing lemon water or apple cider vinegar.

apple cider vinegar for diet plan

BREAKFAST

Oatmeal is a better option than cold and dry cereal because you will consume lesser calories but it will be more filling. You can have some fruits or nuts along with it.

oats for diet plan

Along with that, you can have Tea or Coffee added with some skimmed milk.

coffee

MID MORNING SNACK

Apple slices with peanut butter or another option are corn tortilla with some veggies and salsa.

LUNCH

Green Salad

1 chapatti or roti along with some pulses and green veggies.

NON-VEG

You have to replace white carbohydrates like white rice, white bread, or white pasta with whole wheat options like brown rice, whole-wheat pasta, or chapatti.

brown rice for diet plan

Along with one chapatti or one cup of rice or pasta have 1 piece of chicken breast roasted in olive oil.

MID AFTERNOON SNACK

One Cup of Greek yogurt along with berries or fruits of your own choice.

EVENING

You can have a cup of tea with skimmed milk along with some diet cookies.

keto cookies for diet plan

DINNER

Green Salad

Skimmed milk Paneer or Cottage cheese along with one Chapatti and pulses.

NON-VEG

Fish (Salmon) – steamed, boiled, or grilled. Along with that, you can have some steamed green vegetables like broccoli, spinach, French beans, etc.

Dessert- Fat-free ice cream.

DAY 2

BREAKFAST

Egg white omelet which consists of veggies like bell peppers, onions, mushrooms, broccoli, etc.

Brown bread sandwich.

brown rice cakes for diet plan

You can also have some blueberries or strawberries.

Have Tea or Coffee along with skimmed milk.

Mid-morning snack

One bowl of grapes or strawberries.

LUNCH

One bowl of brown rice along with vegetables.

NON VEG

Whole wheat bread turkey sandwich.

EVENING SNACK

Have some green tea with cookies.

Or Some buttermilk and one apple.

DINNER

Boiled or grilled vegetables with paneer or cottage cheese.

Dessert- Some fresh blueberries or dry fruits like black raisins, apricot, etc.

dry fruits for diet plan

DAY 3

BREAKFAST

Hot whole-grain cereal with some fresh berries.

granola for diet plan

Tea or Coffee

MID MORNING SNACK

1 bowl of diced watermelon or pineapple.

LUNCH

1 cup of corn brown rice along with vegetable curry and skimmed milk yogurt.

MID AFTERNOON SNACK

Cottage cheese with fruits.

DINNER

Green salad with baby spinach, carrots, and cherry tomatoes.

1 cup of brown rice with some sautéed vegetables.

NON-VEG

Grilled chicken

DESSERT

Frozen yogurt

DAY 4

BREAKFAST

1 bowl of fresh fruits along with fat-free yogurt.

½ whole-grain bagel with some fat-free cream cheese.

Tea or Coffee.

best tea

MID MORNING SNACK

A lentil soup or a veggie rich soup.

LUNCH

Tuna sandwich along with non-fat mayo, veggies and use whole wheat bread.

MID AFTERNOON SNACK

Tomato Soup

DINNER

Quinoa along with sautéed vegetables and tofu.

Quinoa for diet plan

NON-VEG

Roasted chicken with whole wheat chapattis and salad.

 DESSERT

Greek yogurt

DAY 5

BREAKFAST

Sweet potato pancakes with berries.

Tea or Coffee.

MID MORNING SNACK

Sautéed carrots and French beans with hummus.

LUNCH

One chapatti with some vegetable curry and pulses.

NON-VEG

Turkey sandwich with whole grain bread and veggies.

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