Indian Diet Plan Weight Loss Chart and Healthy Tips to Lose Weight in 4 Weeks!
Medically reviewed by Ashwathy V. Pillai, Postgraduate Degree in Dietetics & Applied Nutrition
Are you overwhelmed with all the fancy exotic diet plans?
Then it’s time for you to follow something that suits you and your lifestyle. It is time to focus on an Indian Diet plan for weight loss.
Because let’s face it, although we think Indian meals are healthy there are a lot of loopholes. Therefore, instead of following a diet that is not suitable for you, try one that goes hand in hand with your eating habits.
Table of Contents:
- 4 Weeks Expert Recommended Indian Diet Plan
- 5 Demons Slowing Down Your Weight Loss
- 10 Recommended Weight Loss Tips
- Indian food and drinks linked to weight loss
- Advantages of an Indian diet vs Conventional diet
- Unhealthy Indian snacks to avoid
- Healthy filling Indian snack alternatives
- Lose Weight if You are Behind Pills and Potions
- Why Aren’t you Losing Weight?
- Planning to Join a Weight Loss Establishment?
We will 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, specifically for Indians.
Know how Healthy you eat
Expert recommended Indian Diet Plan for Weight Loss in 4 Weeks*
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 omelet 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
Check your BMI
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.
Week 3: Weight Loss Diet
Early morning: 10 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.
*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 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 to follow the above Diet Chart
- 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.
- Always drink enough water. Many times thirst is masked as hunger. So when you are hungry, try drinking water first. It is a proven natural way to fill up the stomach and preventing yourself from gorging later.
- Always preclude lunch with salads or chewy soups. You will be tempted to eat less of rice or roti or whatever is for lunch
- Ensure all your meals have a protein source. If any meal is lacking in it, throw in an egg or dal preparation.
- 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!
- 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.
- Never at any point during the diet, starve yourself. There is evidence that starvation, in fact, leads to overeating.
- Remember, short-term thinking is not going to yield results. Hence, always focus on clean, healthy eating as suggested to lose weight.
5 Demons Slowing Down Your Weight Loss
Our Nutritionists after research 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.
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, the 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.
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 colors, 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. Also, toxins reduce the pace of metabolism that eventually, slow down the process of weight loss.
4. Sleepless and lose weightless
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.
Also, according to the American Journal of Epidemiology, sleep deprivation also results in disturbed levels of hunger hormones like ghrelin and leptin that results in overeating .
5. Stress- The big baddie in the weight loss world
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.
10 Recommended Weight Loss Tips
Weight loss is not so difficult and by following the below weight loss diet tips, one can lose weight at ease. The key is to follow the tips diligently.
1. Don’t skip meals
Skipping meals is never going to help you with weight loss. In fact, it will make you starve and you will end up eating something unhealthy that will further hamper your weight loss diet .
2. Eat more frequently
3. Have home-made food
Cook food at home so that you can be more attentive towards the ingredients and find healthy alternatives to cooking. For example, you can use lesser oil or bake the chicken instead of frying.
Also, home cooked food helps in better planning of food preparations, for days in advance. Therefore, better options in plan with encouragement to healthy grocery shopping.
4. Increase the stock of healthy foods
Always make sure that you have enough healthy foods in store so that whenever your hunger pangs strike, you eat something healthy instead of the stored pastries or the pizza leftovers.
5. Add all the food groups into your diet plan
Whenever you are planning a meal make sure you have included all the important food groups like Proteins, Carbohydrates, and Good fat with micronutrients. The goal is to follow a balanced diet.
This helps in providing all essential nutrients to the body with healthy metabolism with consequently, a healthy weight loss.
6. Choose smaller plates and bowls
This really works. This has to do with psychology. According to new research published in the Journal of the Association for Consumer Research, decreasing the plate sizes can help in reducing the amount of food consumed. Hence a smart and easy trick to eat lesser and lose weight .
7. Don’t go to parties with an empty stomach
Heading towards a party? Eat something healthy and then go. This will let you be half-filled and hence you will gorge the party food lesser. This can help you have fewer alcoholic drinks too.
3 Weight Loss Thumb rules for party Hoppers
- Don’t skip meals before the party, you will end up eating more
- To survive dehydration due to alcohols, keep yourself hydrated throughout the day and even in between your drinks
- Prepare your body for the party by eating fresh and raw fruits throughout the day
8. Limit the usage of sugar and salt
Ditch the salt shaker and those additional spoons of sugar for your tea. Both sugar and salt should be taken in moderation.
While excess sugar may affect blood sugar levels, excess salt may cause water retention and these contribute to weight gain.
9. Eat more fruits & vegetables
In order to make your meals more filling, you can add fruits and veggies to them. This is a way to twist your dishes in the most healthy manner.
The complex carbs or fiber present in fruits and vegetables helps in providing satiety value that prevents overeating. Also, it absorbs the extra blood cholesterol. This ultimately helps in shedding the extra body weight.
10. Avoid zero carbs/restricted diet plans
Don’t fall into the traps of restricted diet plans such as zero carb diet. Our body needs nutrients from each of the food groups. So cutting any of them out will only stop us from enjoying their benefits.
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.
Indian food and drinks linked to weight loss
If losing weight is your primary goal, then you should cut down on junk, processed food, sugary beverages, and unhealthy fats. Indian cuisines are delicious yet they are laden with grease, sweet and butter, but there are plenty of dishes that have a low-calorie count and full of proteins.
1. Tandoori Proteins
One of the most familiar Indian dishes, it’s red and charred. All the goodness of the fat comes from the meat and marinade and not from oils and unhealthy fats. They are a good source of protein and will aid you in weight loss.
A North India dish made of red kidney beans in thick gravy with a healthy amount of spices. Serve it with hot chapatis and your taste buds will dance with joy.
Despite the name, we presume it is high in fat but buttermilk generally holds no butter and is actually low in fat. Preparing buttermilk from low-fat milk contains 100 calories and 2gms per cup. Savor this delicious treat on a hot summer day to keep your body active.
South India’s staple breakfast is a great addition to any weight loss diet. Since idlis are steamed and not fried, they are not laden with many calories. Idlis are good for the gut and digestion.
5. Bhindi (Okra) Curry
This simple dish tastes great with hot rotis and is a perfect meal for vegetarians. You can have this for dinner or lunch and will not only satisfy your hunger but will help you in weight loss. When used alongside healthy eating, certain beverages are more effective than other promoting weight loss.
Below are some healthy drinks to include in your diet if you want to lose weight.
1. Green Tea
This Tea is a favorite among health gurus. Green tea is packed with antioxidants and other powerful nutrients.
Coffee is used by people to boost energy and lift the mood. It contains caffeine which acts as a stimulant in the body and promotes weight loss.
3. Black Tea
Just like green tea, black tea also has compounds which help in weight loss. Black tea is high in polyphenols called flavonoids, a powerful antioxidant which helps in weight loss.
Water is simply the best beverage anyone can drink. It the simplest way to improve overall health. Drinking more water may benefit your waistline and keep you full in between meals and increasing the number of calories you burn.
5. Apple Cider Vinegar
ACV contains acetic acid, a compound which promotes weight loss by decreasing the insulin levels, improves metabolism, suppresses the appetite and burn fat.
There are many other superfoods and drinks that will help you on your journey.
Advantages of an Indian diet vs Conventional diet
A typical Indian diet is always better than a conventional diet because there are so many fresh curries and vegetables to play around with The Indian diet is rich in nutritious foods like whole grains, healthy fats, fresh vegetables, low-fat dairy, and fruits.
While most of us look out for Western diets, we fail to notice that our own Indian Cuisine could actually be the best and one of the healthiest diet. Below are some points on why the Indian diet has many good health benefits.
1. Healthy Spices
Almost every Indian cuisine use various kind of spices. Turmeric is one such standard spice that not only adds color to the food but also helps us in treating stomach pain, bloating, gas, heartburn, and diarrhoea too. Cardamom is another useful spice used tremendously in the Indian cuisine that helps in treating stomach and intestinal ailments.
2. Fresh Vegetables
Fresh produce is used in a vegetable-rich Indian diet. Vegetables are most beneficial when they’re fresh. This fresh food diet will vitalize your body and keep your organs healthy.
3. Less fattening meals
Indian diet consists of foods such as dals, salads, and curries made up of vegetables and pulses. Most of these recipes do not use calorie-rich ingredients like cheese or cream, unlike Western cuisines.
4. Satiating flavours
Most Indian foods are filled with distinct flavour and spice that can easily satiate your taste buds. This will cause you to indulge in smaller portions thus keeping a check on your calories.
Variety keeps you from getting bored. India is known for its variety of cultures and each of these cultures has a vast variety of foods that make up the Indian diet. With so much to choose from one can never get bored with this diet.
Traditional Indian cooking always uses fresh produce and involves making dishes from starch, which means fewer preservatives and overall healthier food. Traditional Indian meals include carbohydrates, protein, fats, and fibres, all of which elements you need for a balanced diet.
Another important ingredient we use is yoghurt, which is made from fermented milk which keeps the digestive tract healthy, thanks to the bacteria it contains. Yoghurt is packed with calcium which restricts our body from gaining excess body fat and it can help prevent developing insulin resistance, which is often a precursor to both diabetes and coronary heart disease.
Still not convinced? Read more about the benefits of the Indian Diet
Unhealthy Indian snacks to avoid
Our Indian snacks are creamy, sugary and so delicious that thinking about them makes us salivate but if you are serious about losing weight then there are some snack which you need to avoid.
Vada Pav: Loved by all Mumbaikars and the rest of India, vada pav is easily accessible and tasty, but really unhealthy. A single vada pav can have as many as 286 calories.
Parathas: They are favorites of North India. Stuffed with creamy potatoes and fried, they make the perfect food but aren’t good for the body. The addition of butter makes it fatty and unhealthy.
Toast Butter: A quick breakfast dish, toast butter isn’t a typical Indian dish but loved by the entire country. However, toast butter has no nutritional value. The white bread is processed wheat and butter which is packaged, full of extra salt, color, and preservatives.
Puri Bhaji: Puri bhaji is extremely unhealthy as they are fried and potatoes aren’t the best vegetable to eat in the morning
There are countless snacks that you need to avoid or consume less if your goal is to lose weight. Read here.
Healthy filling Indian snack alternatives
There is always a light after darkness my dear readers. Fret not, there are many other healthy Indian snacks which are as tasty as the unhealthy ones. Not only is it delicious but good for your health as well. Read on to know more.
- Baked snacks: Stay away from fried potato chips and opt for baked snacks like khakhra or baked soya chips.
- Masala Corn: Very easy to prepare, boil some corn and add spices to it for a healthy yummy snack.
- Sprouts: Sprouts actually tastes very good if you cook them well. Here are some sprout recipes.
- Tilgul: Sesame seed and jaggery ladoos are loaded with vitamins, calcium, and iron. When you crave for something sweet after a meal, pop these in your mouth.
There are so many healthy snacks that you can prepare from the comfort of your kitchen. Remember to control your cravings and stay away from processed, unhealthy food if you want to achieve your goals.
How to lose weight if you are behind pills and potions? Just a Weight Loss Notion
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.
We don’t blame you, the 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!
Tried everything and Now Tired of it? Why Aren’t you Losing Weight?
Are you blaming your lazy lifestyle and lack of exercise? Planning to run or jog away from 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.”
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 realized 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 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 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.
Weight loss for female
Apart from following the above-generalized diet chart, for female audiences, here are a few bonus tips
- Since women are more prone to stress, try to calm down before undertaking any diet plan.
- Hormonal issues like PCOS, Hypothyroidism in women bring weight gain. So, keep a check on your hormonal influences.
- Shop smartly while buying groceries.
- Take up exercises while watching your favorite serials.
- Find me time and try to keep yourself happy.
Always remember, a well-balanced diet is not just for weight loss but it can also be a way to retain your beauty.
The healthy food that we eat is also a source of vitamins and minerals that are quintessential for better skin and hair.
So when you are looking for a diet chart for female, you must know that it will be an added help for improving different skin and hair issues. A healthy diet chart for females is hence the key to glowing skin.
Planning to Join a Weight Loss Establishment?
We applaud your commitment but don’t get robbed blind. So if you have weight loss on the 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.
Nutritionist Recommended 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.
Practice this along with the expert recommended weight loss diet plan given below and you are sure to succeed!
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!
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- 5 Reasons why rapid weight loss is not effective; you gain it back anyways!
1.Can I loose weight without doing exercise?
The equilibrium between calorie consumption and calorie expenditure is essential to loose weight and its healthy maintenance.
2.What should be the ideal body weight loss to avoid lethargy and weakness?
Ideally, depending on an individual’s rate of metabolism, weight loss of 0.5-1 kg per week is considered healthy.
3.Should I restrict my diet to loose weight?
To attain sustainable, healthy weight loss, include all the food groups with major focus on metabolism-boosting nutrients. There is no need to make your body devoid of nutrients.
4.How can we balance the diet for losing weight?
Balance diet comprises of all the food groups included in your meals in right proportion to spped up the metabolism and providing sufficient energy.