How To Lose Weight in 4 Weeks? Indian Weight Loss Diet Chart & Weight Loss Tips!

Elaborate Indian Diet Chart
Your Indian diet chart can have all these foods in them!

Tried everything to lose weight but unsuccessful? How to lose weight quickly yet safely then you have come to the right place. We give you insights on what is keeping you fat, the ratio of exercise and diet control you need to have. Plus an expert recommended month long weight loss diet chart plan for Indians. Any weight loss diet chart plan for Indians must be crafted after:

  1. Careful consideration of the person’s diet and medical history.
  2. Note any food allergies, likes, and dislikes into account.
  3. Should take the food allergies, likes, and dislikes into account.
  4. Should not ask for severe measures like restricting a food group, avoiding certain foods among others.
  5. It should be able to include all the required nutrients so that the weight loss sustains for life.

Most of the weight loss diet plans provided online or by certain nutritionists look at curing the symptom and not treating the root cause of weight issues. Hence it is highly advised that you consult a trained professional on how to lose weight. Here is a start, you can consult one of Truweight’s nutritionist, absolutely FREE! Ask your doubts and get solutions.

Get FREE Weight Loss Diet Consultation Today!

Tried everything and Now Tired of it? Why Aren’t you Losing Weight?

tired exercise-Indian diet plan for weight loss

Are you blaming your lazy lifestyle and lack of exercise? Planning to run or jog away the weekend indulgence or a cheat on your diet chart to reduce weight? Or have you scheduled an hour long yoga session to work off the guilt from the unhealthy addition to the otherwise healthy Indian diet?

Well, we have a surprise for you, research is out about how exercise is not the be all and end all of the weight loss.

“Turns out, you can’t outrun a bad diet! It will exact revenge on your belly and hips eventually.”

Weight loss story with Indian Diet plan for weight loss
Sheuli Bhatia stands strong as the winner of Miss India Sparks 2016

You may scoff at this wisdom, but take the instance of beauty pageant winner Mrs Sheuli Bhatia. Her asthma made it difficult to work out hard but she was already enrolled in the Miss India International pageant. Even she had thought that she could burn off a bad diet by light exercise. That is until she realised diet is what contributes to 70% of weight loss! Read her full weight loss story here.

Numerous studies on how to lose weight have now lifted the curtains on how much contribution does running on the treadmill till death has on weight loss versus diet chart to lose weight! Ok here’s how it works. Weight loss is believed to happen when energy spent (calorie-obsessed freaks call it burning calories) is more than the energy consumed (in the form of food, something tweaked in the Indian weight loss diet plan).

However, there are 3 components of energy expenditure

  • Basal metabolic rate (BMR)
  • Energy used for digestion of food or thermic effect of food
  • Physical activity

Research finds that BMR is responsible for 60 to 80% of energy expenditure, another 10% by digestion which leaves only 10 – 30% of energy or calorie burn by physical activity. Hence exercise which has been revered as ‘the’ solution for weight loss’, only accounts for small changes in weight. We have an entire article dedicated to this age-old tussle backed with research. Read which should you prefer for weight loss, exercise or diet?

Hey, we are not negating the effect of exercise on health. Research finds that exercise helps reduce the risk of type-2 diabetes, stroke, cardiovascular conditions, blood pressure and other lifestyle ailments. So keep exercising, it is not going waste.

So how to lose weight? Adopt well-planned Indian weight loss diet recipes!

Weight Loss Tips

As highlighted in this detailed blog by Vox, avoiding high-fat foods; restricting calorie intake; regularly weighing, and moderate physical activity helps weight loss and eventually weight management too. So have you been doing all this? If you aren’t and banking only on exercise then your weight loss will indeed be slow. Go get an Indian diet plan for weight loss from a nutritionist. Here’s a free consultation on how to lose weight from one of Truweight’s nutritionists, all for free!

“Bottom line: Exercise or physical activity only brings about SMALL changes in weight. Do not gloss or obsess or tailor a weight loss plan solely around exercise. In fact exercising has its own line of benefits on lifestyle conditions and hence important too! Rather get a diet chart for weight loss and stick to it”

We still recommend these 8-minute complete body workout exercises to keep you in good health and to help reduce belly fat. Practise this along with the expert recommended weight loss diet plan given below and you are sure to succeed!

Expert recommended Indian Diet Plan for Weight Loss in 4 Weeks*

indian diet plan for weight loss in 4 weeks
Our expert recommended Indian diet plan for weight loss is a safe and a sure way to lose weight!

Week 1 Weight Loss Diet

Early morning: 1 fruit of your choice + 3-4 mixed seeds such as watermelon, flax, sesame, melon to name a few.

Breakfast: Open paneer sandwich with mint chutney / 2 idlis with sambhar / Akki roti with dill leaves and sambhar / 2 egg omelette with 2 whole grain bread slices / 2 multigrain mixed vegetable parathas + 1 glass of vegetable juice of your choice.

Mid-morning: 4 walnuts and 2 dates / Fruit of your choice/tender coconut water with malai

Pre-lunch: 1 plate of preferred salad with vinegar dressing. Recipe suggestion from blog

Lunch: 2 multigrain roti / 1 Katori red or brown rice + 1 bowl dal / pulses like rajma / Egg bhurji / non-veg subji + 1 bowl low-fat curd

Mid-evening: 1 glass of tea or coffee / 1 glass buttermilk

Snack: 1 fruit of your choice / 1 glass whey protein drink /1 bowl Sprouts bhel

Dinner: 1 bowl chicken gravy + 1 bowl rice / 2 multigrain rotis + salad + 1 bowl low-fat curd / 1 bowl vegetable dalia upma or 1 bowl millet vegetable upma + 1 bowl sambhar + 1 bowl of salad or soup

Post-dinner (if you are up late): 4-5 pieces of nuts/ 1 glass warm low-fat milk

Week 2 Weight Loss Diet

Early morning: 10 ml wheatgrass juice + 5 to 6 almonds and walnuts

Breakfast: 2 medium vegetable uthappam with sambhar / 1 bowl vegetable dalia upma + chutney / 2 medium paneer, oats and ragi dosa with sambhar / 1 bowl fruit, flaxseed and oats porridge / 1 bowl red rice or brown rice pulse-mixed pongal + 1 bowl sambhar / 1 sprouted red rice poha + 1 glass vegetable juice of choice

Mid-morning: 1 glass Whey protein shake with milk / assorted fruit platter / Trail mix/Tender coconut juice with the malai.

Pre-lunch: 1 bowl minestrone soup with more veggies and less of pasta.

Lunch: 2 multigrain roti + 1 bowl vegetable subji / non-veg subji + 1 bowl boiled pulse chaat (rajma, chana, black chana, green moong etc) / 1 bowl red or brown rice + 1 bowl mixed vegetable subji + 1 vegetable egg omlette.

Snack: 2 multigrain flour khakras  / 1 fruit of your choice + 1 cup green tea / Trail mix with mixed seeds. 

Dinner: 1 bowl vegetable brown rice basmati chicken biryani/ vegetable pulao + 1 bowl vegetable raita + 1 bowl vegetable or chicken salad of choice / 1 bowl steamed red rice + 1 bowl mixed vegetable sambhar + 1 bowl non-veg / vegetable subji + 1 bowl salad of choice / 2 multigrain roti + 1 bowl mixed spiced dals / fish curry + 1 bowl curd.

Post-dinner (if you are up late): 1 glass of whey protein shake if missed during snack or simply a glass of warm milk.

Get FREE Weight Loss Diet Consultation Today!

Week 3 Weight Loss Diet

Early morning: 10 ml Spirulina or green leafy veggie juice + 1 fruit of your choice

Breakfast: 1 bowl vegetable sprout poha with chutney / 3-4 dal paddu with sambhar / 2 oats idli + sambhar / 2 methi parantha with low-fat curd / 2 mixed vegetable adai uttapams + 1 bowl mixed veg sambhar.

Mid-morning: 1 fruit of your choice/fistful of Assorted nuts / 2 tbsp of trail mix

Pre-lunch: 1 bowl sprout salad of choice / 1 bowl mixed veggies chunky soup.

Lunch: 2 multigrain roti + 1 bowl veg or non-veg (seafood, fish, chicken) subji of choice + 1 bowl of thick dal / 1 bowl red rice + 1 bowl mixed vegetable sambhar + 1 bowl subji + 1 bowl low-fat curd

Snack: Til or peanut chikki with 1 cup spirulina and mixed veggie juice.

Dinner: 1 bowl fruit and veggie mixed salad of choice + 2 bran rotis (wheat roti or oat bran) + 1 bowl of non-veg subji / 1 bowl red rice or brown rice + 1 bowl dal + 1 bowl curd

Post-dinner (if you are up late): 1 glass of whey protein shake

Week 4 Weight Loss Diet

Early morning: 10 ml Amla juice + 3-4 walnuts and almonds mix.

Breakfast: 2 medium dal paranthas (made from leftover dal if any) + 1 bowl low-fat curd / 2 Ragi veggies paddus with peanut chutney / 2 small and fluffy vegetable pancakes / 2 paranthas + 1 bowl vegetables raita / Paneer and vegetable rice bath (from leftover rice) + 1 bowl curd / 2 idlis with sambhar

Mid-morning: Amaranth seeds chikki / 3-4 dry fruits / 1 bowl cut fresh fruits of choice

Pre-lunch: 1 bowl sprout salad / 1 bowl grilled chicken or fish salad

Lunch: 1 bowl millet and dal khichdi + 1 bowl mixed vegetable kadhai / 2 multigrain roti + 1 bowl non-veg subji or egg bhurji +1 glass of spiced buttermilk / 2 vegetable millet uttapams + 1 bowl sambhar.

Snack: 1 cup spiced boiled corn or 1 corn on the cob + 1 cup coffee, tea or green tea/ 1 Fruit of choice / 1 glass whey protein drink

Dinner: 1 bowl vegetable and mixed seeds salad + 2 multigrain roti + 1 non-veg subji or dal of your choice / 1 bowl red or brown rice + 1 bowl mix veg sambhar + 1 egg bhurji.

Post-dinner (if you are up late): 1 glass warm milk.

Indian Diet Plan Chart by Truweight
Indian Diet Plan Chart by Truweight
*Disclaimer: This is a general diet plan and should not be confused for a specific weight loss recommendation for people with complex health conditions. We suggest you visit a nutritionist for an in-depth health analysis and a weight loss plan. Everyone differs in terms of their metabolism and hence may react differently to this diet too.

Weight loss tips while following the diet chart by Truweight for better results:

  1. Superfoods are the biggest key to quick and healthy weight loss. Superfoods are nothing but regular foods that have concentrated nutrients. They could be millets, seeds, certain grass varieties or even fibre-rich foods. Consume them in measured amounts every day and see your weight vanishing. For more information on how to lose weight through superfoods, read this 
  2. Always drink enough water. Many times thirst is masked as hunger. So when you are hungry, try drinking water first
  3. Always preclude lunch with salads or chewy soups. You will be tempted to eat less of rice or roti or whatever is for lunch
  4. Ensure all your meals have a protein source. If any meal is lacking in it, throw in an egg or dal preparation.
  5. Whey protein shake helps in meeting your protein recommendations. Read why we choose whey protein as a snack in detail here.
  6. 1 day of the week can be designated as a cheat day. It will help you get back on your Indian diet chart for weight loss!
  7. On a cheat day, do not overindulge on sweets or fried items. If you feel like it, have a small bite sized portion to simply curb the craving.
  8. Never at any point during the diet, starve yourself.
  9. Remember, short term thinking is not going to yield results. Hence, always focus on clean, healthy eating as suggested to lose weight.

Followed the weight loss tips and diet chart strictly but still not losing weight? You need to understand why your weight loss gets resistant!

These 5 Demons are Keeping you Fat Despite all Weight Loss Efforts!

We debunked the most common couch-potato-no-exercise-hence-obese myth right there! So what are these 5 and how to lose weight by fighting against them? Have a look at this video for clarity.

1.Hormones: First on weight loss and weight gain list

Remember when you are hungry but actually angry? There is a term for that called hangry! The anger is an emotional or mood specific response to hunger, something controlled by hormones. So when hunger can make you angry, imagine what would be actually transpiring inside. Any Indian weight loss diet plan cashes in on this and makes you eat often to prevent hormone and enzyme spikes.

It is proven that hormones can either make you fat or even result in weight loss. Ever heard of leptin, ghrelin, stress hormone, thyroid hormones, insulin? Well, all these form a complex hormonal cocktail that greatly influences hunger, feeling of fullness, even fat storage pattern and places! Sounds freaky, doesn’t it? Well, the good part about it is, you could influence some of them (for example insulin, stress hormones etc.) with a good dieting chart. Look up interesting Indian weight loss diet recipes at the Truweight blog.

2. Vitamins and minerals in the diet: Miss them and you miss weight loss goals

So you thought that burger hurts your waistline by only helping you pile on the calories? Well, think again! Studies are abounding that find nutrients such as vitamin D, calcium, B-complex vitamins can influence your weighing scale readings. Time to look at food in a more wholesome manner (like a healthy Indian diet) than just calories, cheese, butter, oil, fat etc!

3. Toxins in your belly giving your weight loss a toss

What are toxins? Everything around us; be it the pollution, smoke, food colours, food additives, plastics etc are all toxins and one of the obesity causes. Research finds that excess exposure to toxins make our body store it in small fat pockets. Yes, that is fat and toxins being stored in the body.

4. Sleep less and weight loss less!

If you sleep less then your body tries to cope up with the related exhaustion in multiple ways. By increasing secretion of stress hormones, making you susceptible to infections among other things. The result, weight gain.

5. The big baddie in the weight loss world; stress

Stress is like this enemy which weakens your body from all angles. Not only does it release hormones which result in fat storing but you tend to reach out to sugar and salt laden foods to comfort yourself. So even if you’re on any Indian diet plan to lose weight, lack of sleep can still keep you fat.  Read more about these 5 lesser known causes of obesity and how to tackle them here.

How to lose weight if you are behind pills and potions?Just a Weight Loss Notion

Indian weight loss tips - pills
Stop trusting fake weight loss pills and other quick weight loss options

Please don’t tell us that in your search for a weight loss diet plan you fell for all that gimmicks. Did you buy yourself those shiny ‘No-Fat / Lose-Fat’ pills? If weight loss is still eluding you then you should gauge the effectiveness of these so-called magic pills. Did you know, none of these companies selling these weight loss products has serious long-term studies on how to lose weight naturally? Additionally, the limited research there is about these overnight weight loss ingredients finds subjects losing at best only a kilo. With no follow-up, those people would have fast regained that lost kilo making all this a lost cause.

Get FREE Weight Loss Diet Consultation Today!

We don’t blame you, weight loss industry would be one of the biggest con industries. With so many myths and lies floating around, weight loss has become a marketing battleground. We tried enlisting some common myths. Read all about the common weight loss myths and why are they so!

Planning to Join a Weight Loss Establishment?

weight training

We applaud your commitment but don’t get robbed blind. So if you have weight loss on mind, looking for a good weight loss diet and plan to join an establishment? Then we strongly suggest you ask these 5 important questions before you join any weight loss clinic.

So there you go, a detailed Indian diet plan for weight loss for all you weight loss and weight management enthusiasts there. We hope your search for the perfect answer and the perfect body ends here!

163 thoughts on “How To Lose Weight in 4 Weeks? Indian Weight Loss Diet Chart & Weight Loss Tips!

  1. I am 29 yrs old, female, I need to lose 15 kg…Could u plz help out…I am obese..I am 5ft 1 inch…coz of ma obesity I have knee problem…

    1. Hello Namratha,

      Yes, you have come to the right place. We have our centres all over, you can avail a free consultation which will provide you with a free body composition analysis, detailed consultation from an expert, and our diet book which reveals the secrets to long lasting weight loss.

      You can avail the free consultation by clicking on this link: http://get.truweight.in/free-consultation-website/

      Hope to see you there and all the best for your efforts.

    2. You have to fix your daily life routine first. Wake up early in the morning at 05:00am and perform morning walk minimum 30minute. Then yoga up to 15 minutes.
      Take green tea and break fast with ankurit grain, fruits and boild vegetables. Your lunch and dinner may be without oil, ghee, potato, rice and sweets. Leave suger product and suger tea, you may lost your weight faster.
      N K SONI PRINCIPAL, KV RAJGARH OPPOSITE COLLECTOR OFFICE RAJGARH MADHYAPRADESH PIN 465661
      PHONE NUMBER 99993042324

      1. Hi,

        Thank you for your feedback. The points that you’ve included here are quite important. Keep reading our blogs and do keep writing to us. 🙂

    1. Yes, you have come to the right place. We have our centres all over, you can avail a free consultation which will provide you with a free body composition analysis, detailed consultation from an expert, and our diet book which reveals the secrets to long lasting weight loss.

      You can avail the free consultation by clicking on this link: http://get.truweight.in/free-consultation-website/

      Hope to see you there and all the best for your efforts.

  2. Very Nice info, I am trying to lose some weight since few years but never succeed. My approch was wrong, i was targeting Workouts but didnt work on Diet. Will follow your diet and hope will also lose some weight just from Diet.

    1. Hi Binuy,

      Don’t worry, you have come to the right people. Truweight deals in honest and scientific weight loss.

      If you follow a healthy diet and lead an active lifestyle, your weight loss will be a natural result. You can know more by availing this free nutritionist consultation. Simply click on the link and we will schedule an appointment.

      http://get.truweight.in/free-consultation-website/

      We wish you all the best!

    1. Hi Sweta,

      Let us take this opportunity to invite you over to our centre and have a heart-to-heart chat with our dieticians. At Truweight, we see a lot of women who have difficulty in achieving their health goals.

      To help you with this, here is a free consultation offer just for you. Enter your details and we will schedule an appointment.
      http://get.truweight.in/free-consultation-website/

      Drop by, get your body composition analysed and talk to our dieticians to understand what is the best approach in helping you reach your weight goal. Thanks

  3. Hello, myself Vinita. Do you have any Indian diet chart to loss weight for hostel students. if yes then kindly share with us .. I’ll be very thankful to you.

      1. Hi Amrin,

        For Grain preparations like brown rice, veg curry, soups etc. 1 bowl = 200 g should be the usual measure.

    1. Hi Pavithra,

      Yes, you have come to the weight loss experts and we can help you acheive your goals.
      To begin with, why don’t you come over to our centre and have a heart-to-heart chat with our dieticians? At Truweight, we see a lot of women who have difficulty in achieving their health goals. To help you, here is a free consultation offer just for you. Enter your details and we will schedule an appointment.
      http://get.truweight.in/free-consultation-website/

      Drop by, get your body composition analysed and talk to our dieticians to understand what is the best approach in helping you reach your weight goal. Thanks

    1. Let us take this opportunity to invite you over to our centre and have a heart-to-heart chat with our dieticians. At Truweight, we see a lot of women who have difficulty in achieving their health goals.

      To help you with this, here is a free consultation offer just for you. Enter your details and we will schedule an appointment.
      http://get.truweight.in/free-consultation-website/

      Drop by, get your body composition analysed and talk to our dieticians to understand what is the best approach in helping you reach your weight goal. Thanks

  4. Hi,
    It’s Tanmoy. I am 26 years old. My weight is now 104 kg. I am a student. Height 5 feet 4 inch. I want to loose weight. Help.

    1. Hi Tanmoy,

      Don’t worry, you have come to the right people. Truweight deals in honest and scientific weight loss.

      If you follow a healthy diet and lead an active lifestyle, your weight loss will be a natural result. You can know more by availing this free nutritionist consultation. Simply click on the link and we will schedule an appointment.

      http://get.truweight.in/free-consultation-website/

      We wish you all the best!

  5. hey,
    I just read this article. And I desperately want to lose weight. So if I follow this, say, how much will I lose in 4 weeks? Please reply

    1. Hello Arfa,

      Do remember the weight loss tips and the diet plan is very general. Weight loss is dependent on numerous factors: Hormones, stress levels, sleep levels are among the few. As you know, your hormones may react differently to a food. Similarly, we hardly know how much is your stress level (for stress hormone release).

      We suggest you visit our nutritionist who will analyse your body composition type and let you know which foods will suit you the best. Here is the link for a FREE Consultation. http://get.truweight.in/free-consultation-website/.

      Kindly enter your details and we will schedule an appointment.

    1. Hello Manvi,

      We can definitely help you with losing 10 kilos. Since you are taking steroids, you need to follow a carefully drafted plan.

      Nutritionists at Truweight can help you in this regard. How about you visit one of them by availing this FREE Nutrition Consultation? Here is the link, add in your details and we will get in touch with you. http://get.truweight.in/free-consultation-website/

  6. hi,I m subrata,,,student,,please give me a diet chart to reduce weight loss for me ,specially for a student,and how to control weight loss,,,

    1. Hi Subrata,

      We are glad you have made your health as a priority and we are more than happy to help. To start with, there can’t be a general diet plan because your body composition, your schedule, and most importantly your taste will differ. The one given in the blog is a general diet plan and you can follow it too.

      We would, instead, strongly suggest for you to visit our dietician for a FREE Nutrition Consultation and understand what kind of dietary approach suits you the best! Here is the link to avail it. http://get.truweight.in/free-consultation-website/

      As a student, your weight loss can be steered in the right direction and it can even gain the right speed. Take the example of a fellow student Riddhiman who lost 15 kilos effortlessly, just by eating right. https://truweight.in/riddhiman15-years-old-school-boy-lost-21-kgs-increased-his-stamina/

      If he can do it, so can you.

    1. Hello Priya,

      We can understand that weight loss can be really a challenging task. However, with the right diet, motivation, and lifestyle changes you can get the desired result.

      Truweight aptly understands this and has crafted a scientific way to lose weight simply by eating healthy foods. Truweight’s program involves the use of many dietary phases like detox, high protein phase, superfoods phase which results in fat loss and muscle gain. This type of program fast tracks weight loss!
      Since you have a weight loss goal in front of you, we would like to offer a free weight loss consultation in which you can meet our diet experts and have a heart-to-heart chat. NOt just that, you can walk home with our free weight-loss book named ‘The Ultimate Guide to Weight Loss’. Here is the link to avail your free weight loss consultation. http://get.truweight.in/free-consultation-website/

      We would like to wish you all the best for your weight loss endeavour.

  7. Hey, Very nice post for weight loss with Indian food.Will follow your that diet plan.I’ve been working out for a while but i believe following proper diet plan would certainly help

  8. Hiiii,
    I am 20 years old but I am in Obesity Grade 1. I am start the Gym but I have not proper diet chart. I must required loss 35 kgs. Please Guide me a proper Weight loss Diet Chart. I Am Pure VEG.

    1. Hi Meet,

      We appreciate how you take efforts to improve your health. Being a pure vegetarian can help you in many ways (by eliminating saturated fats) but if you don’t consume a balanced diet, then you can be deficient in nutrients! Deficiency can also be one of the root causes of obesity or weight gain.

      You can learn more by simply dropping into any of our centres or calling a Truweight expert home for a detailed health plan, absolutely FREE! Just click on this link to enter your details and a representative will call you.
      http://get.truweight.in/free-consultation-website/

  9. hi, im 20 years old. my hight is 4’11” & weight 55kg . im a student. my belly increases day by day. please give me a solution of weight loss.

  10. I want to lose my weight mini 20kg.
    My age is 23.
    M doing gym and arobic class on alternative day but my weight is still same

    1. Hi Raziya,

      We find that you will be highly benefitted from Truweight’s free nutrition counselling. Here you can ask your doubts to our nutrition coach, get a free copy of our tell-all weight loss tips book and also get a detailed body composition analysis done. All you have to do is click on this link, enter your details and we will schedule an appointment for you!

      http://get.truweight.in/free-consultation-website/

    1. Hey we would love to know how have you been faring by following this diet plan.

      However, this is just a general plan. For effective weight loss, a diet plan with lifestyle history will be more effective.

  11. Great article Shobha. I really like the fact that you have included Indian diet tips for weight loss.
    Regards,
    Prabha

    1. Hi Bhoomi,

      There could be many reasons for weight gain or resistant weight. Our research has found 7 such reasons, of which diet doesnt even feature in many places.

      Why you are facing difficulties in losing weight could be totally different. We suggest you come down to our centre or even ask for a home consultation to understand the situation; both of which are FREE.
      Just click the link below, enter your details and get your weight loss started.

      http://get.truweight.in/free-consultation-website/
      https://get.truweight.in/home-consultation-website/

  12. Hi ,
    My name is Avik & I am 19 yrs old.
    I weigh 113 Kg .
    I need to lose weight but cannot go out for exercise due to study pressure.
    Can I get some help how to go about?

    1. Hi Avik,

      To begin with ‘all the best’ for your exams! We understand that the stress and the erratic timing that accompanies rigorous studies hardly leave any scope for health!

      We suggest you try our home consultation wherein the Nutrition Coach comes home, conducts a body composition analysis, and suggests some diet tips based on the result. The good news: All this is FREE OF COST. The other benefit is you can also avail discounts on the packages specially given to the hom consultation clients.

      Just enter your details here and we will get in touch with you. https://get.truweight.in/home-consultation-website/

      We would like to leave you with some motivation. Here is the story of 2 teenagers who have battled weight gain and successfully lost over 20 kilos just by following Truweight’s diet.
      Uttej who lost 26 kilos: https://truweight.in/uttej-lost-26-kgs-in-6-months-with-truweight/
      Riddhiman who lost 21 kilos: https://truweight.in/riddhiman15-years-old-school-boy-lost-21-kgs-increased-his-stamina/

    1. Sure. We will be waiting for your feedback.

      However, an important point to note is this is a general diet plan and you have to follow it up with planned exercise and controlled indulgence.

      We anyway wish you luck in achieving your health goals.

  13. I am asking a this question for my sister .
    She does nt eat much
    Nvr eat more the 3 roti in a meal
    Yet she is 100 kg. will this diet plan work fr her?

    1. Hi Yash,

      As we have mentioned in our earlier blogs, diet is just 1 part of the weight gain. There could be multiple factors at play. For example hormones. Hormonal imbalance can really make a person store fat easily. Similarly, lifestyle factors such as deficiency of nutrients, stress, physical activity all play an important role.

      So how to manage them?
      Thankfully, our food has the power. If the correct foods (or superfoods) are included in the diet, then the hormone changes (even of stress hormones) can be managed.

      Our 4-week diet plan does include some of the superfoods but without further knowledge about what is the underlying problem, following any diet may not be of much help. We will, however, encourage your sister to try it out and tell us the results!

      For a detailed and a specific diet plan according to your sister’s metabolism, you can have a chat with our Nutrition Coaches for FREE. Just enter her details in this link and we will get back with an appointment. Remember, we look at the holistic health, including suggesting how much physical activity is needed. Hope this helps.
      https://get.truweight.in/home-consultation-website/

      Here is wishing your sister all the best in reaching her health goals.

  14. Hello, I am of 14 yrs . My height is 166 cm and my weight is 69 kg,.. My body is a bit Hourglass shape… Can u plz tell me how can I lose 10 kg weight?!

    1. Hi Kavya,

      Wondering how to lose weight? Well, you can walk into any of Truweight centres or even call the nutritionist home for a FIRST FREE WEIGHT LOSS CONSULTATION.

      This consultation will not only give you a full body analysis report with the muscle and fat percentage but you will get to interact with our experts and ask your queries.

      Click on the link and get started:
      http://get.truweight.in/free-consultation-website/

  15. Hlwww am abhinav sharma 19 years old my height 180cm and am 82 kg in weight i want to loose some weight about 12 kg what to do please reply me my whats app no is 7785871537

  16. It is all useless. My regular habit is to eat less than half of what is written here, but still I have belly like i am pregnant!
    I don’t feel anything would work.

    1. Hello madhupriya160@gmail.com,

      Belly fat accumulation is indicative of hormonal disturbance. Additionally, you need to choose the foods you consume wisely.

      We suggest you try out our general diet plan first and provide a feedback. This is a general diet plan and there are actually a lot of factors at play when it comes to weight loss.

      We will still egg you to try it out and visit a Truweight Nutritionist nonetheless.

      Click on the link and ask away your doubts.
      http://get.truweight.in/free-consultation-website/

  17. My height is 165 and my weight is 75
    I think its over weight..So what should I do to lose my weight..??

    plz suggest me any suitable things to reduce my weight..

    1. Hi Kevin,

      For your height, your weight range should be 63 – 66 kilos.

      Weight loss can be achieved by many methods, most of which are faulty. If you are looking for a lasting and healthy weight loss, then including whole grains, nature provided superfoods is the answer. This is in addition to knowing your hormonal health too.

      Truweight helps you understand this and hence offers 1 FREE Weight loss consultation which measures the body composition and diet parameters. Click on the link to avail and realise your health goals.
      http://get.truweight.in/free-consultation-website/

    1. Hi Sona,

      Weight gain and fat gain around the tummy is dependent upon your diet, your lifestyle, and even your hormones.

      A complete body composition analysis report will help you in understanding the problem.

      You can avail 1 FREE body composition from one of our Truweight nutrition coaches. Click on the link to register.

      http://get.truweight.in/free-consultation-website/

  18. @admin
    i would like to inform that i have followed your diet plan and lost 5 kg . This is very geniune Program where you can actually getting resut. Thanks once again

    1. Hello Mr Rameshwar,

      This is super news! Thanks for the feedback!!

      We are glad that our diet plan helped you with losing 5 kilos. Maintain your health and weight loss by following a healthy lifestyle! Thanks.

  19. hi….i am 22yr old and overweight ….i want to loose my weight with belly fat….i hv tried so many things but nothing workout for me….i am student so i hv no time for exercise….plzz help me out….i am 5 ft 5inch and weight 78 kg…..how much i hv to loose to look fit….plz help me

    1. Hello Aishwarya!

      You have come to the right place and to the experts.

      Don’t worry, just by eating healthy by including superfoods and being active you can lose weight. While some superfoods like whole grains and dals are easy to incorporate but some other ones like seeds, millets, quinoa can get tricky.

      We suggest that you come visit our Nutritionists at our centres to understand what kind of diet do you need.

      Just click on the link and avail 1 FREE consultation. http://get.truweight.in/free-consultation-website/
      In case you are busy and can’t spare time, you can call one of the Nutritionists home for a consultation and detailed body check up. Here is the link for the same. https://get.truweight.in/home-consultation-website/

  20. Everybody says that weight loss is an extremely difficult task that takes months and
    sometimes years, and that you have to eat terribly boring foods to see any
    results.

    1. Hello Dipak,

      That is not true at all. Weight loss is not about starving, skipping your favourite foods, or gulping down bad tasting stuff! Come to Truweight and taste some of our Multi-seed laddoos, whole food granola bars, wholesome soups among others.

    1. Hi Pooja,

      Like we have told the others, this is a general diet plan. Although this plan has been created by expert nutrition coaches at Truweight, you will still need a personalized diet plan to be highly effective.

      You could still follow this diet and let us know the feedback. For any more help, you can opt for the free first consultation!

    1. Hello Arvind,

      A good diet chart is the one which is balanced. This one, although crafted by experts at Truweight, is a general diet plan.

      You could follow it or drop in for a free consultation with an expert present at any of the Truweight centres.

      Let us also tell you, weighing yourself often is not going to give you the complete picture. You need to analyse your body composition completely which means th fat and muscle percentage too.

  21. These Tips are quick and easy weight loss exercises and are quite beneficial for weight loss.I want to ask that these exercises are to be done for how much Duration.Please give some suggestions

    1. Hi Divya,

      You can subscribe to our YouTube channel which has many such exercise videos with the detailed information. Kindly check them for details.

      We hope this helps!!

  22. Hi I am Vijaya and I am a student. I need to cut down atleast 5-6 kgs of weight (which I gained suddenly 6 months ago). Obviously my diet plan was not appropriate till date. Is it possible to loose 6 kgs with this plan? Should I join a gym to speed up weight loss?

    1. Hi VIjaya,

      We understand that being a student is a tough thing! We appreciate your attention to health even amidst the hectic studies.

      About losing 6 kilos, it is very important to set a realistic and correct health goal. We would want to ask you the following questions:
      – Was this weight loss goal of 6 kgs given by a health professional or a nutritionist?
      – Were you following a proper diet plan before this?
      – Are you physically active? We do not mean a gym membership!

      This diet plan is a very general one. Usually Truweight nutritionists conduct a thorough diet and medical history before prescribing a diet plan. Regarding exercising, it only contributes to 30% of the weight loss. The major 70% is by diet.

      Our suggestion is for you to undertake our free nutritionist consultation and ask away all your doubts!

    1. Hi Rajni,

      We are glad that you have come to us. We have a team of expert nutritionists that can help you find the right answer to your how to lose weight query. If you follow a healthy diet and lead an active lifestyle, you can definitely lose even more than 10 kgs. You can know more by availing this free nutritionist consultation. Just click on the link and we will schedule an appointment.

      http://get.truweight.in/free-consultation-website/

      We hope we can help you in your weight loss journey!

  23. Thanks for the helpful information, especially an Indian Diet plan that could help in weight loss if followed seriously. In my opinion, to get best results, one should follow this diet plan along with some workouts as weight loss is not just about food or diet. Its a variety of things that includes workouts, diet and good sleep and consistency is the key to success.

    1. Truly Sapna!

      We couldnt agree with you more! Indeed a wholesome approach with diet, workout, good sleep, and discipline are the keys for weight loss that lasts a lifetime.

  24. Hello, I’m 27, 4’10″& 72kgs. I wanna loose 20 kgs. I think I should follow your diet chart. It looks amazing. I wanted a free consultation.. but, I’m from Bhubaneswar. And it is not included in the location selection bar. Is there any other means of communication. Pls inform.

    1. Hello Jamuna,

      Weight loss depends on a lot of factors. Hormones being the biggest part. Since everyone differs, we can’t predict how much anyone will lose.

      Having said that, losing 2-4 kilos in a month is a correct way to approach weight loss. You should never look at losing more weight rapidly and in an unhealthy way as that is sure to come back. Hope this helps!!

  25. There are many things mentioned in this article I would not have thought of on my own. This material is inspirational, interesting and it allows the readers to open up their minds to original thinking.

    1. Hello John,

      Thanks for the feedback! We highly appreciate it. Keep following our blogs for more such info.

  26. Very Nice artical! I also facing lots of problem with My weight. This artical help me lot. Thanks for sharing this helpful guide..

    1. Hi Harsh,

      Thank you so much for writing to us. And thank you for liking our article. We’re glad that you liked it. Keep following our blogs. 🙂

  27. I’m 5′ , my weight is 55kg and I’m 20years old. I want to lose 10kgs and burn my belly fat. So, please help me.
    My info:- I love doing cycling, playing, badminton and I travel in trains for.long hours. I’m a Tamilian (south Indian) living in Mumbai.

    1. Truweight is happy to help you with our honest weight loss program. Please send us your contact details or call us on 08064514959. Our representative will get in touch with you ASAP and explain everything.

  28. Hello Sir,
    You blog is really nice for the people who want to lose weight.
    i am also very depressed with my heavy weigh, I will definitely follow your diet plan & Suggestions

    1. Hi Divya,

      Thank you so much for your appreciation. Heavyweight can lead to many issues and it can cause depression. But you must understand that nothing is impossible. All you need is a good guidance and a will power to succeed in your journey of weight loss. There are many ways to lose weight but you will have to find a healthy way to lose weight. You can follow this blog for more healthy ways to lose weight with Superfoods. https://truweight.in/blog/health/how-to-lose-weight-safely-9-superfoods.html. And for a free consultation on healthy weight loss you can visit http://get.truweight.in/free-online-consultation/. We are always here to help you!

    1. Hi Jani,

      Thank you so much. We’re glad that you liked our blogs. Keep following us and do keep writing to us. 🙂

    1. Hi Charulatha,
      At Truweight, our weight loss program doesn’t only target on spot weight reduction. We give weight loss plans that give overall healthy weight loss. To help you better with your query you can visit our nutritionist. Here is the link for a FREE Consultation. http://get.truweight.in/free-consultation-website/. You can also reach us at 08064514959.

  29. What a great article!. I am bookmarking it to read it over again after work. It seems like a very interesting topic to write about.

    1. Hi Deepika,
      Thank you for writing to us. Let me tell you that weight loss is dependent on numerous factors: Hormones, stress levels, sleep levels are among the few. As you know, your hormones may react differently to a food. Similarly, we hardly know how much is your stress level (for stress hormone release). So for the 4-week plan, the weight loss varies from person to person.

      We suggest you visit our nutritionist who will analyse your body composition type and let you know how 4 Weeks With this Indian Diet Chart for Weight Loss can work for you. Here is the link for a FREE Consultation. http://get.truweight.in/free-consultation-website/. You can also reach us at 08064514959.

    1. Hi Deepika,
      Thank you for writing to us. Let me tell you that weight loss is dependent on numerous factors: Hormones, stress levels, sleep levels are among the few. As you know, your hormones may react differently to a food. Similarly, we hardly know how much is your stress level (for stress hormone release). So for the 4-week plan, the weight loss varies from person to person.

      We suggest you visit our nutritionist who will analyse your body composition type and let you know how 4 Weeks With this Indian Diet Chart for Weight Loss can work for you. Here is the link for a FREE Consultation. http://get.truweight.in/free-consultation-website/. You can also reach us at 08064514959.

  30. Hi Neeli Sri,

    My age is 24 but my weight to 73kg. I need to reduce 23 kg as soon as.. so plz suggest me how to work out reduce the weight and i have thyroid problem and taking tablet of 12.5 mg tablet.. plz kindly suggest me

    1. Hi Srilatha,

      Truweight is an honest weight loss program that manages weight through superfoods, which are nutritionally rich. We are happy to help you with any concern regarding weight loss. Please share your details in the mail id info@truweight.in or call us on 08064514959. One of our representatives will get in touch with you ASAP.

    1. Hi Daljeet,

      Yes, you can have Besan Ka pura or Besan ka Cheela. Take during breakfast or dinner time. Try to make besan cheela without oil or use low oil.

  31. Nice article 🙂 thanks for this.
    So me, wife & mom.. we have planned to start this 4 week plan strictly from tomorrow along with morning yoga. All three of us need to shed 10kg each to reach that ideal weight… will check and update if it works 🙂

    1. Hi Rakesh,

      We’re so glad that you along with your family are all following our diet chart. Remember, losing weight requires an effective diet plan. Our Indian diets require some modifications in order to make them work for weight loss. And of course, some daily workouts are always advised. So yes, plan it out and follow this diet chart and do let us know how it is going. What can make us happier than our readers making efforts and following our tips! We will wait for your reply. And all the very best to you and your family.

  32. Great stuff! Awesome article for weight loss. It’s really helpful for me. Many many thanks for sharing with us.

    Thanks.

  33. I am 16 years old, I know I am a little young to go unde some diets and anything like that; but I am obese and need to lose at least 10 kilogams, I don’t like my body I have low esteem and I really want to try this diet plan; but I would kindly ask for your oppinion and maybe some tips for working out or something, thank you so much.

    1. Hi Leah,
      It is good that you are concerned about your body. Managing weight depends largely on what you eat instead of what you don’t. And a regular exercise is always advised. I understand that at such an early age you should be even more careful before going for any diets blindly. Every person has a different body type and we tend to plan diets and weight loss programs accordingly. So instead of giving you a diet plan straightaway, it will be better if we get to know more about you. You can reach out to us at 08064514959. We shall be glad to help you. Keep following our blogs for more healthy diet tips. Eat right and stay healthy!

  34. Well, its sound good that proper healthy diet, fruits and exercise might helps in losing weight. But its a very lengthy process and takes a lot of time. I have tried many diets in the past but they don’ provide any results without proper exercise.

    1. Hi Humaima,

      Yes, diet and exercise take time. But if followed properly, they can give you a healthy weight loss and a healthy body throughout your life. Thank you for writing to us, do keep following our blogs 🙂

  35. as a personal trainer those in formation are greatful i love this website i like to read anther articales about estomac sleve,bypass surgery and bariatec surgery

  36. My height 5’3″ and weight 60 kg…tell me how much more should I loose and what about my weight- height ratio..am I obse???pls reply..

    1. Hi Xavier,
      5 feet 3 inch means, 161 cm height. and weight is 60. So your BMI is 23.1, is normal for now. Follow a healthy diet plan and stay fit.

  37. I am 12 years and 5′ tall and my weight is 60 kgs. I want to lose atleast 15 kgs. Should I go for a diet or lose my weight by exercise?

    1. Hi Sandhya,
      We’re glad to know that you are health consciousness at this age itself. Now, you are 5 feet tall, that means around 152 cm height, and weight is 60 kg. This is growing age, so don’t do any crash diets at such a young age. Avoid deep fried foods, refined foods, bakery products. Follow a balanced diet with a proper physical activity which is necessary for this age.

  38. Hey i need to lose about 15 kg by following ur diet can i lose it . I cannot contact u as i live in jorhat were u r not tere.i have checked all harmones and everything is fine only vit d defficence is tere .by following ur chart how much can i loose

    1. Hi Mihir,
      Weight loss varies from person to person. And you’d be glad to know that we can give you consultation over phone too. In Truweight, with healthy superfoods, customised diet plans, you will be losing weight as well as gaining health. If you are interested please call us on 08064514959. Our representative will get in touch with you and explain everything.

  39. How much break is required in between 1 month of diet and second month and how mich can a genral person loseQ

    1. Hi Dhiraj,
      When you are following a diet, follow diligently.Don’t take any long break, instead, weekly once or once in 10 days, you can be a little lenient. If you take long breaks before reaching your target weight, the weight you had lost may end up bouncing back. And with a healthy weight loss diet plan, you will be able to lose 2 kg to 2.5 kg in a month. Again, weight loss depends on sex, age, metabolic and clinical conditions. So it will vary from person to person.

    1. Hi Prakash,

      Thank you for writing to us. We hope our blog how to lose weight in 4 weeks with this Indian Diet Chart for Weight loss is helpful to you. Do keep following our blogs and do keep writing to us.

    1. Hi Vertika,
      Your Height is not mentioned here. Weight loss will depend on many factors like your age, height, physical activity, metabolic rate etc. At Truweight, we believe that 80 % diet and 20 % physical activity leads to a healthy weight loss. The plan given here is a generalised one. To suggest you a diet we must be aware of your other health factors too. For more information, you can reach us at 08064514959. Our representative will get in touch with you ASAP and explain what can help you in weight loss.

  40. Hey, Im 20 y/o student having weight of 80 kg and height of around 175 cm. Day by day, my Belly fat is increasing and man boobs are also coming. I also have a kind of muscle weakness. Will the above general diet work upto some extent for me?
    Thanks.

    1. Hi Kartik,
      You have come to the right place. If you want to know more about the reasons for weight gain, you can check out the blog https://truweight.in/blog/myths-facts/7-root-causes-of-weight-gain.html. In Truweight we believe that 80 % diet and 20 % physical activity leads to a healthy weight loss. The nutrient dense super foods in Truweight which are rich in protein and fibre can boost your metabolism and helps in weight reduction. For more information, please call us at 08064514959. Our representative will get in touch with you and explain everything.

    2. Hi Kartik,
      The diet plan given here is a generalised one. Weight loss is the combined effect of Healthy diet and physical activity. In Truweight we believe that 80 % diet and 20 % physical activity leads to a healthy weight loss. Also, we are not claiming on spot reduction. The nutrient dense super foods in Truweight which are rich in protein and fibre can boost your metabolism and helps in overall weight reduction. For more information, please call us at 08064514959. Our representative will get in touch with you and explain everything.

  41. Hi, I am just under 2 weeks into this and LOVE it. I have already lost just over 3.5kg and it has been the easiest thing to do.

  42. I completely agree with Mehnaz when she says:
    Weight loss is the combined effect of Healthy diet and physical activity. In Truweight we believe that 80 % diet and 20 % physical activity leads to a healthy weight loss.

    I disciplined diet with regular physical activity can really get the shape you are looking for

    1. Hi Anna, Yes weight loss is a combined effect of both diet and physical exercises. We hope the blog How To Lose Weight in 4 Weeks With This Indian Diet Chart for Weight Loss is helpful to you. Keep following our blogs and do keep writing to us. 🙂

  43. Exercise or physical activity only brings about SMALL changes in weight. Yes, that is true for weight loss. There is no shortcut.

    1. Hi Rajesh,

      Yes, there is indeed, no shortcut for healthy weight loss. A proper diet and right physical activities are the ultimate ways of a healthy weight loss. This How To Lose Weight in 4 Weeks With This Indian Diet Chart for Weight Loss is one such diet plan that can greatly help. Thanks for writing to us. Do keep following our blogs. 🙂

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