Ever heard about Indian Diet Chart for Weight Loss that can make you active and energetic all day long? I am sure you have not because most of the times weight loss diet has been attached with feelings such as tiredness, deprivation, giddiness, feeling dull throughout the day and being on salads and soups.
Hold back! You don’t have to worry about this anymore, as today on Indian weight loss dieting I would be sharing a complete meal plan for the people who aspire to become thin by following a healthy Indian diet chart for weight loss.
Before you go through the diet chart, it’s very much necessary that you figure out what’s your aim behind losing weight, as your efforts worth mountain won’t keep you motivated if you don’t have strong enough aim. Secondly, make up your mind to lose weight by following a healthy diet, as its very crucial step if you are not determinant enough you won’t be able to lose or even follow the diet for couple of days.
So once you are all set to lose weight and just need a right guidance, seek Weight Loss Dieting expert help and shed those extra kilos that preventing you to shine bright among your social circle.
An Indian diet chart to lose weight for vegetarians
Early morning (as soon as you wake up) – Detox your body with stomach cleanser like lemon water with honey, amla juice, aloe Vera juice etc.
E.g. have glass of lukewarm water along + half cup of aloe Vera juice.
Breakfast (within half an hour of waking up) – source of high fiber cereal like, oats, wheat flour, bajra, wheat flakes with high protein source like milk and milk product along with one fruit.
For e.g. Bowl of oats porridge + one fruit
Mid-morning (Three hours after breakfast) – 5 almonds
Lunch (around 1-2 pm) – start your lunch with the bowl of salad + one roti with bowl of vegetables + half bowl of rice + bowl of dal
Post lunch (one hour after lunch) – glass of buttermilk + one fruit
Evening snack (Three hours post lunch) – cup of green tea + sprouts be, one bowl
Dinner (2-3 hours post evening snacks) – bowl of soup or bowl of salad 2 + grilled paneer (40-50 g)+ bowl of vegetable
Post dinner (half – one hour before going to bed) – one fruit (preferably papaya)
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An Indian weight loss diet chart for non-vegetarians
Early morning (as soon as you wake up) – Detox your body with stomach cleanser like lemon water with honey, amla juice, aloe Vera juice etc.
E.g. have glass of lukewarm water, add tsp. of lemon extract and half tsp. of honey to it.
Breakfast (within half an hour of waking up) – source of high fiber cereal like, oats, wheat flour, bajra, wheat flakes with high protein source like milk and milk product or egg along with one fruit.
For e.g. 2 slices of multi grain bread/ one roti with two boiled egg white cooked with spinach.
Mid-morning (Three hours after breakfast) – one fruit or cucumber with peel
Lunch (around 1-2 pm) – start your lunch with a bowl of salad + one roti with bowl of vegetables + half bowl of rice + bowl of dal
Post lunch (one hour after lunch) – glass of buttermilk + one fruit
Evening snack (Three hours post lunch) – cup of green tea + popcorn, one small bowl
Dinner (2-3 hours post evening snacks) – bowl of soup or bowl of salad 2 + one roti with grilled chicken+ bowl of vegetable
Post dinner (half – 0ne hour before going to bed) – one fruit (preferably papaya)
Basics behind this effective Indian weight loss diet chart
- Detoxifying your body with natural ingredients help you cleanse your system and also to wash out impurities of your body.
- Taking breakfast within 30 minutes of waking up helps to boost the metabolism as the body is in starvation mode throughout the night.
- Dividing your 3 major meals into 5-6 small meals helps in better digestion and calories utilization.
- Having 2-3 fruits and 3 servings of vegetables (250- 300 g) per day takes care of all the essential vitamins and minerals required by your body.
- Having the bowl of salad before meals help you cut down on your overall carbohydrate consumption and eventually calories and provide you feeling of fullness.
- Having protein rich snack will help you manage your craving of late night snacks and also prevent you from overeating at dinner time.
- Keeping yourself hydrated throughout the day helps you in proper working of the digestive system and make your hair and skin shine.
- This plan is designed in such a way that it will help you stay away from unexpected craving and will manage your hunger.
How many kg can you lose with this plan?
If you regularly follow this diet and maintain good hydration level you can lose around 2-4 kg in a month. Remember you need to change your options every week or two to keep getting weight loss result, as single diet plan can’t give you more than 2 kg of weight reduction on an average.
Confused about your meal options? Check out our plans and get yourself a personal dietitian who will analyze your eating and activity pattern and will help you lose 12-15 kg in just six months.
Hii..I m 23 years old and my weight is 78kg and its look not good and i have to loose my weight any how but i have 8 months old baby whom i feed also so can i follow this diet chart and can reduce my weight..??
Hi Alefiya,
Yes you can start eating healthy weight loss diet once your baby is 6 month old.
If you need assistance with regards to your weight loss regime you can call me at +918097144702
Check your mail for further details.
Hi.im 14 yrs old.my wght s 55.z it neccesary 2 lose wght 4 me?pls reply soon
Hi Yash,
Weight depends on your height. On an average for 14 year old boy ideal body weight is 50 kg.
I really liked this diet plan… M following some other diet plan… Bt after one month I have lost 4 kgs only..even m doing heavy workout… M not satisfied with tht… I hav a doubt.. Early morning I go for running and workout… Can’t take breakfast so early.. So wat should I do?
Hi Shubham,
Thanks for appreciating. The weight loss result of 2-4 kg per month is considered as good progress. If you are unable to find time to have breakfast before work out you can have one fruit.
Hey.. i wake up at 5am but i take my breakfast between 7 or 8am
i use yo go for exercise between that time… should i eat something before going for exercise or that lemon drink is enough?
Hi Neelam,
Its advisable to have breakfast within one hour of waking up. After 30-60 mins you can go for walks/ exercise. No lemon drink is not enough.
i am 17 female
5’5″
And my weight is 65 kg,and I have lot of belly fat. What can I do to reduce it?
Hi Aalya,
Your ideal body weight is 60 kg. Try losing 5 kg by eating healthy balanced diet you will automatically lose belly fat. As there are no food which helps in spot reduction.
Hi..
I m 21 years old My weight s 79 And height s 5’2 I have diagnosed with high cholesterol..
Please tell can I follow the same diet..
Hi Pooja,
Yes you can follow this diet, avoid high fatty foods, egg yolk, butter, cream etc. The best way to reduce cholesterol is, engaging your self in cardio exercise. If you need any further assistance on diet for cholesterol you can call me at +918097144702
Have undergone lots of wt loss diets but hv seen dat it is only temporary n wt gain after wt loss is more fast
Hi Hemali,
Sorry to hear that you didn’t get right guidance to lose weight. Always remember, when you go for crash dieting or unhealthy approach to lose weight like taking shakes or pills you will be more likely to gain back what you have lost. When you plan to lose weight, aim to correct your eating pattern and lifestyle habits. By this way you can achieve long lasting approach and and gain quality of life after losing.
Hello,
I am 15 years old. Due to my studies for boards I have put on a lot of weight as well as I have grown a bit fat. Now I want to follow your diet plan. Please tell how can I incorporate exercise and physical activity(after which meal) in my day while following your plan. Also tell me if this will help me to tone my body and reduce extra fat.
Hi Vasudha,
Its great to hear that you are motivated to lose fat. If you haven’t done any exercise before its advisable to start with brisk walk and suryanamaskar alternate days. Half an hour to one hour after breakfast is good time to do activity. keep me updated about your progress at dietitiandesk@gmail.com
Hi. Plan is nice. But I have diagnosed with hypothyroidism n on medication since 1 year. I doubt this 5 to 6 meal a day plan will work for me as am working 9.30 am to 6 pm n away from home from 9am to 7pm. So what’s your advice n amended diet plan have for me? Please let me know..
Hi Prema,
There is no valid reason for not working 6 meal pattern for thyroid patients. I have been dealing with clients who work 9 am to 9 pm and also who eat meals out. You just have to learn to choose smart option for weight loss. Kindly contact me at dietitiandesk@gmail.com for customized plan.
I am 46 years old and have pain in knees and ankle. I am following this diet from one and a half month. Early morning a glass of warm water then walk for 45 minutes .again a glass of warm water about 8.30 one serving of papaya and five almonds. 11.30 one cup milk and some sprouts. 2 ‘ clock a plate of salad two roti and a bowl of vegetables. At 6 ‘ o clock some bhuna chana and roasted peanuts. At 9’ o clock a cup of mix vegetable soup a bowl of dal and some vegetables. Please suggest me is it right or do some change because results are. not found
Hi Geeta,
Your diet is inappropriate. esp. breakfast and dinner. Work on improving that. If you need personalized help on weight loss diet plan kindly contact us.
Hi
I m housewife having 2 kids
One 4yr n one is 1 yr.my height is 5 feet n wt is 71 so pls tell me wat can I do for dat
Hi pooja,
your idea body weight is 48 kg. Start making small positive changes in your diet and lifestyle to lose weight. if you are looking out for customized healthy weight loss diet plan kindly join our program and make sure you lose upto 4kg per month. make a join request by mailing at dietitiandesk@gmail.com
Wht type of salad v can hv
Hi Mariyam,
You can take 2 lettuce leaves, cucumber, carrot, tomato, cabbage, mint leaves in salad.
I like to eat sweets so much how can i ingore it. My height is 5’6 n my wight is 89.pls help me for reduce my wight what’s metabolism
Hi Dimple,
You can consider eating dates/ grapes/ banana/ fig etc when you feel like eating sweet. Your idea body weight is 60 kg. in order to lose weight kindly modify your diet in a healthy way. Break your days diet into 6 small meals. have salad before meals and keep your self active. for more details you can call/ Whatsapp us at +918097144702
I am Zankhana shah.my ht is 5’2″. Wt is72 KGS..I have a baby girl of 2 yrs.after pregnancy my wt is increased & not losing.I am 30 yrs old housewife.plz suggest my diet plan.
Hi Zankhana,
Don’t worry just by modifying your life and lifestyle habits you can lose weight. Your idea body weight is 52 kg. You can follow the above mention plan for week. then then can contact us if you wish to enroll in my program. for more details you can call/ Whatsapp us at +918097144702
Hi,
I am a 35-yr-old woman weighing 90 kgs with a height of 5.2″ . I exercise regularly. I am currently taking Herbalife shakes. Are they healthy? Also how can I correct the water retention issue that I have. I have been on diets off and on. But nothing helps much. Pls help.
Hi Moumita,
Your ideal body weight is around 52kg. You can lose weight by following a healthy diet and modifying your lifestyle a bit. I don’t personally believe in suggesting a supplement or pills for weight loss as it doesn’t give sustainable result. and you easily regain if you lost any weight by taking it. Don’t be dishearten about diet not working for you. We can plan working diet according to your eating pattern and lifestyle pattern. firstly i would request you to follow above mention diet plan and let me know your result. will be happy to help you further. for more details you can call/ Whatsapp us at +918097144702
i m Kiran (43) working, hypothyroid with 5’8” with 98 kgs
Hi Kiran, kindly specify your query.
Hi m 32
5.3
72kg.m breastfeeding my ten months old kid.
Is it ok to follow this diet plan
Hi Pooja,
yes you can. keep me posted your reviews regarding working of diet.
Sorry i did not mention that i am a women. I am a housewife and i have a one year old baby. Plz reply.
Your ideal body weight is 62kg. you can lose 18kg in around 9 months just concentrate on eating healthy and modify your diet little by little every week or two. Don’t go for supplementation or crash dieting that will harm your system.
Hello, i like this diet chart. I am 33 years old, height 5’6, weight 80kg. I want to loss weight in 6 months. Should i follow the same deit chart or u will suggest me anything else and how much weight i need to loss according to my age n height. Plz reply.
Hi Dilraj,
I am glad that you liked my post. Your ideal body weight is 67 kg (considering you are male). You can easily lose 13 kg in six months by following healthy weight loss diet plans. Single diet plan cant give you 13kg weight loss, you need to modify your diet every two week to keep getting result. Target 2-4 kg weight loss per month and make healthier changes in your diet you will achieve your target. If you need personalized diet assistance and guaranteed weight loss kindly enroll in our diet program. for any query call at +918097144702.
I am 48 years 5.4 height 70 kg weight,hurniya is ( starting )found I want loss weight as much in six months pls reply
Hi Mubeena,
I can surly assist you with regards to your personalized condition, If you join our program ‘Get in Shape’ you can lose 12-15 kg in six months.
Kindly join and activate your program here.–> weightlossdieting.in/getstarted/
I will be in touch with you over your registered mobile no/email id soon
I like this diet chart I want to know that I am suffering from hurniya (starting) can I follow this diet chart
Hi Mubeena,
I am glad that you liked my diet plan. i would love to hear your review after you start following a diet. 🙂
Yes you can follow this diet chart, just make sure you don’t eat acidic food that will aggravate your problem.
Im 53 yrs 120wgt 5.2hgt working lady wd swollen lever n litle harnia my stomach gets upset so soon cnt sit on floor cnt use indian toilet in train etc want to loose weight in a short tym plz help
Hi Rishu,
Sorry to hear about your condition. I would suggest you to go for gradual weight loss. 2-3 kg weight loss per month is the healthy rate. To help you better with regards to your condition i would require some more details from you. Kindly call/ WhatsApp at +918097144702.
Good diet plan…Need to know more as I’m a hypothyroid person with obesity…one daughter and I’m a housewife…pls advice accordingly..am.following a bit of diet with the help of rujuta diwekar’s books. But I found this diet plan very easy and accessible..kindly help more..thnks
Hi Smita,
I am glad that you liked our post. 🙂
In Hypothyroid weight loss process gets little slower due to slower metabolism. concentrate on adding metabolism boosting foods to your diet plan and also increase your activity pattern.
For personalized diet plan kindly join our guaranteed weight loss diet program at weightlossdieting.in/plans/
Nice plan want to reduce 10 kg in aonth
Hi Mamta,
For guaranteed weight loss join and activate our program at http://weightlossdieting.in/getstarted/ we will reach out to you as earliest at possible.
Perfect!!!!
But what Eiffel more hungry at night
What’s replacement of paneer?
How about dal roti at night?
Hi Bhavna,
I am glad that you liked it, i will be waiting to hear how much of benefit you got by following this diet plan 🙂
You can replace pulse with paneer no problem as such, but since vegetarians diet generally lack in good quality protein you should make sure to add two to three serving of good quality protein such as milk and milk product to your diet. In pulse soybean has highest amount of protein try adding that to improve your protein content of diet.