Top Diet Plans & Indicative Diet Charts for Weight Loss

 Top Diet Plans & Indicative Diet Charts for Weight Loss

Are you also looking for the best Indian diet plan for weight loss? So let's know some easy ways in which you can lose weight.

Table content

• Understand the science related to weight loss

• Best Diet Plan for Weight Loss

• 1200 Calorie Diet Plan Chart

• Weight-Loss Diet Plan Chart 

• Balanced Diet Plans for Weight Loss

Losing weight is not as difficult as it sounds. By following a few simple and easy rules, you can lose weight easily. You just have to make sure that you choose the right foods and consume them. However, given our food culture and dietary habits, for us Indians, this may seem like an insurmountable challenge. Let's try to understand this with some examples.

A normal Indian diet is high in carbohydrates and natural sugars due to the high amount of potatoes, rice and sweets. At the same time, we are very fond of our snacks, and we cannot live a day without our favourite namkeen or bhujia. As a result of our hospitality and hospitality, we encourage our friends and relatives to eat it as well. If they feel like it, serving them by saying 'Oh a little and a little more' is a sign of our warmth. Not only this, on top of all this, we do not give much importance to physical exercise or physical exercise. With all these habits, it is no surprise that a large part of India's total population is grappling with the growing problem of obesity.

While many Indians today are looking for a solution to obesity, there is a general perception that we should abandon the Indian diet, consume foreign ingredients or follow a fad diet. Fad diets, also known by many as fad diets, are some diets in which you have to follow very strict rules and give up many important foods. However, this is not a fair solution.

In many years of research and scientific research, it has been found that in the top diet plan for weight loss, you can consume many foods that are already present in your kitchen. You just have to make sure that you consume them in the right way. If you make some significant changes in your dietary habits, you can lose weight easily with the help of many Indian foods present in your kitchen.

Understand the science related to weight loss

Your body weight gain and weight gain revolves around your total calorie consumption and expenditure. To put it in simple language, if you spend more than your total calorie consumption then you can lose weight, whereas if you consume more calories than your total calorie expenditure, then your weight can increase. So if you

So the most important rule for losing weight is to keep your calorie intake within your total set goal (calorie budget) and burn a required number of calories. According to experts, balancing this combination of caloric income and expenditure can help you lose weight the most. Sign up to HealthifyMe to find out how many calories you should consume and burn daily according to your lifestyle and dietary preferences.

Now the question is, is it enough to just maintain a balance between calorie consumption and expenditure? No! Because if this were the case, 4 samosas (600 calories), 2 slices of pizza (500 calories) and one gulab jamun (385 calories) could easily fit into your 1500 calorie diet plan. But their consumption can lead you to other diseases, such as high-cholesterol or diabetes.

A balanced diet is very important for losing weight in a safe and healthy way. A balanced diet is one that contains foods from every food group and provides all the nutrients needed for good health. If you consume the right foods along with the calorie income, then you can achieve success in weight loss in healthy and safe ways.

Best Diet Plan for Weight Loss

No single food or single food provides all the calories and nutrients needed to keep the body healthy. Therefore, a balanced diet should contain a balanced amount of macronutrients such as carbohydrates, proteins and fats, and micronutrients such as vitamins and minerals.

The Best Indian Diet for Weight Loss (Indian Diet) is mainly made up of a mixture of 5 food groups:

• Fruits and vegetables
• Cereals and pulses
• Meat
• Dairy (milk products)
• Fats and oils

Moreover, it is also important to know how to divide the food groups into a balanced diet, the portion size and the best/ideal time to eat are equally important.

1200 Calorie Diet Plan Chart

A lot can be said and written about what should be in an ideal diet chart. However, the nutritional requirement of every human being varies depending on various factors. It can also be different for men and women. Geographical factors can also make them different. For example, North Indian diets differ to a great extent from South Indian diets. In addition, food preferences are also a factor because the diet of vegetarians or vegans differs substantially from those who eat non-vegetarian food.

For your convenience and help, we have curated an ideal diet plan for weight loss keeping in mind the Indian food. This 7-day diet plan also known as the 1200-calorie diet plan is just one example, and one should not follow it without the advice of a nutritionist.

Weight-Loss Diet Plan Chart – Day 1:

• After starting your day with cucumber water, have oats, oatmeal and some dry fruits for breakfast.
• After this, take a roti with lentils and carrot peas vegetable in lunch (lunch).
• After that, eat lentils and gourd curry and a roti for dinner.

• Detailed plan according to time:

  • 6:30 a.m.: Cucumber detox water (a glass)
  • 8 am: Oats porridge (a bowl) and 25 grams of mixed dry fruits in skimmed milk (skimmed milk)
  • 12 noon: Paneer made with skimmed milk (skim milk) (100 grams)
  • 2 PM: Mixed Vegetable Salad (1 bowl)
  • 2:10 pm: Dal (1 bowl), carrot peas (1 bowl) and 1 chapati/roti
  • 4 PM: Chopped fruit (1 cup) and chaas (1 glass)
  • 5:30 p.m.: Tea with less milk and less sugar (1 small cup)
  • 8:50 PM: Mixed Vegetable Salad (1 bowl)
  • 9 PM: Dal (1 bowl), lauki ki sabzi (1 bowl) and 1 chapati/roti

  Weight-Loss Diet Plan Chart – Day 2:

  • On the second day, eat stuffed roti with mixed vegetables with curd for breakfast.
  • Take lentil curry with half a bowl of fenugreek rice in lunch.
  • After this, have the last meal of your day with lightly fried (sautéed) vegetables and green chutney.

  Detailed plan according to time:

  • 6:30 a.m.: Cucumber detox water (a glass)
  • 8 AM: Curd (1.5 bowl) and stuffed roti with mixed vegetables (2)
  • 12 noon: Paneer made with skimmed milk (skim milk) (100 grams)
  • 2 PM: Mixed Vegetable Salad (1 bowl)
  • 2:10 pm: Fenugreek rice (half bowl) and lentil curry (3/4 bowl)
  • 4 pm: Sliced apple fruit (halved) and chaas (1 glass)
  • 5:30 pm: Coffee with less milk and less sugar (half a cup)
  • 8:50 PM: Mixed Vegetable Salad (1 bowl)
  • 9 PM: Lightly fried vegetables and paneer (1 bowl), 1 chapati/roti and green chutney (2 teaspoons)

  Weight-Loss Diet Plan Chart – Day 3:

  • Include multigrain toast and skim milk yogurt in breakfast on the third day.
  • In the afternoon, have lightly fried (sautéed) vegetables with paneer and some green chutney.
  • To end the day on a healthy note, have half a bowl of fenugreek rice and dal/masoor curry for dinner.

  Detailed plan according to time:

  • 6:30 a.m.: Cucumber detox water (a glass)
  • 8 a.m.: Multigrain toast (2) and skim milk yogurt (yogurt) (1 cup)
  • 12 noon: Paneer made with skimmed milk (skim milk) (100 grams)
  • 2 PM: Mixed Vegetable Salad (1 bowl)
  • 2:10 PM: Green chutney (2 teaspoons), paneer and lightly fried vegetables (1 bowl) and chapati/roti (1)
  • 4 pm: Sliced banana (halved) and chaas (1 glass)
  • 5:30 pm: Tea with less milk and less sugar (1 cup)
  • 8:50 PM: Mixed Vegetable Salad (1 bowl)
  • 9 PM: Methi rice (half bowl), lentils/masoor curry (3/4 bowl)

  Weight-Loss Diet Plan Chart – Day 4:

  • Start the fourth day with Fruit & Nuts, Yogurt Smoothie and Egg Omelette.
  • After this, eat moong dal and okra sabzi with a roti during the day.
  • Eat boiled rice and spinach chickpeas in the last meal of the day.

  Detailed plan according to time:

  • 6:30 a.m.: Cucumber detox water (a glass)
  • 8 a.m.: Fruit & Nuts Yogurt Smoothie (3/4 glass) and Egg omelette (1 egg)
  • 12 noon: Paneer made with skimmed milk (skim milk) (100 grams)
  • 2 PM: Mixed Vegetable Salad (1 bowl)
  • 2:10 PM: Roasted green moong dal (1 bowl), okra sabzi (1 bowl) and chapati/roti (1)
  • 4 pm: Orange (1) and chaas (1 glass)
  • 5:30 p.m.: Coffee with less milk and less sugar (1/2 cup)
  • 8:50 PM: Mixed Vegetable Salad (1 bowl)
  • 9 PM: Boiled rice (half a bowl), spinach chickpeas (1 bowl)

  Weight-Loss Diet Plan Chart – Day 5:

  • On the fifth day, take a glass of skim milk and peas poha for breakfast.
  • Eat low-fat paneer curry and missi roti in the afternoon.
  • End the day with roti, curd and potato brinjal tomato sabzi.

  Detailed plan according to time:

  • 6:30 a.m.: Cucumber detox water (a glass)
  • 8 AM: Skim milk (1 glass) and peas poha (1.5 bowl)
  • 12 noon: Paneer made with skimmed milk (100 grams)
  • 2 PM: Mixed Vegetable Salad (1 bowl)
  • 2:10 PM: Low-fat paneer curry (1.5 bowl), missi roti (1)
  • 4 PM: Papaya (1 cup) and chaas (1 glass)
  • 5:30 pm: Tea with less milk and less sugar (1 cup)
  • 8:50 PM: Mixed Vegetable Salad (1 bowl)
  • 9 PM: Aloo brinjal tomato sabzi (1 bowl), curd (1.5 bowl) and roti/chapati (1)

  Weight-Loss Diet Plan Chart – Day Six:

  • On the sixth day, eat idli with sambar for breakfast.
  • For lunch (at lunch), eat roti and potato, brinjal, tomato sabzi with curd.
  • To finish the sixth day, eat roti, green moong and okra sabzi in your final diet.

  Detailed plan according to time:

  6:30 a.m.: Cucumber detox water (a glass)

  8 AM: Sambar (1 bowl) and Idli (2)

  12 noon: Paneer made with skim milk (100 grams)

  2 PM: Mixed Vegetable Salad (1 bowl)

  2:10 PM: Curd (1.5 bowl), roti/chapati (1), aloo brinjal tomato sabzi (1 bowl)

  4 PM: Chopped fruit (1 cup) and chaas (1 glass)

  5:30 p.m.: Coffee with less milk and less sugar (1/2 cup)

  8:50 PM: Mixed Vegetable Salad (1 bowl)

  9 PM: Bhindi ki sabzi (1 bowl), green moong (1 bowl) and roti/chapati (1)

  Weight-Loss Diet Plan Chart – Day 7:

  • On the seventh day, start with besan cheela and green garlic chutney.
  • Take boiled rice and spinach chickpeas for lunch.
  • End the week on a healthy diet with low-fat paneer curry and missi roti.

  Detailed plan according to time:

  • 6:30 a.m.: Cucumber detox water (a glass)
  • 8 am: Besan chilla (2) and garlic green chutney (3 teaspoons)
  • 12 noon: Paneer made with skim milk (100 grams)
  • 2 PM: Mixed Vegetable Salad (1 bowl)
  • 2:10 pm: Boiled rice (1/2 bowl), spinach chole sabzi (1 bowl)
  • 4 pm: Sliced apple fruit (halved) and chaas (1 glass)
  • 5:30 pm: Tea with less milk and less sugar (1 cup)
  • 8:50 PM: Mixed Vegetable Salad (1 bowl)
  • 9 PM: Flame-Fat Paneer Curry (1 bowl) and Missi Roti (1)

  Balanced Diet Plans for Weight Loss

  When creating any diet chart for weight loss, it is important to ensure that your plan is balanced and ensure that you get all the necessary nutrients. Thus, include the following nutrients in your diet plan:

  1. Carbohydrate Diet Plan

  Carbs are the main source of energy in your body. You should get half of your daily calorie requirement from carbohydrates. However, it's important to choose the right types of carbs. Simple carbs, such as bread, biscuits, white rice and wheat flour, contain a lot of natural sugar and are harmful to you.

  You can opt for complex carbs that are rich in fiber and nutrients over simple carbs. This is because complex carbs rich in fiber take time to digest, which makes you feel satisfied and full for a long time. Because of this, complex carbs are the best option for weight control. Brown rice, ragi and oats are all good complex carb options.

  2. Protein Diet Plan

  Most Indians fail to meet their daily protein requirement. This is worrisome, as proteins are essential for helping the body's tissues, muscles, cartilage, and skin build and repair as well as circulate blood. Therefore, a high-protein diet can also help you lose weight. It helps build muscle and burns more calories than a fat-rich diet.

  About 30% of the protein in your diet should be in the form of whole lentils, cheese, chickpeas, milk, leafy vegetables, eggs, white meat or sprouts. It is essential to have a proper amount of protein with every diet.

  3. Fat (Fat) Diet Plan

  This is a food group about which most people have negative opinions. But the truth is that fat is essential for the body because fats synthesize our hormones, store vitamins and provide energy. Experts believe that one-fifth or 20 percent of your diet should be made up of healthy fats, i.e. 20 percent of your diet should be polyunsaturated, monounsaturated and omega-3 fatty acids.

  The combination of other oils with a limited amount of butter and ghee is beneficial for making different food types. Other oils include olive oil, rice bran oil, mustard oil, soybean, sesame, sunflower and groundnut oil. This is the most optimal way to meet the fat requirement. But, you should avoid trans fats. Trans fat is often found in fried snacks.

  4. Vitamin and Mineral Diet Plan

  Vitamin A, vitamin E, vitamin B12, vitamin D, calcium and iron are essential for the body as they aid in metabolism, nerve and muscle function, bone maintenance, and cell production. While they are mainly derived from plants, meat and fish, you can also get them from nuts, oilseeds, fruits and green leafy vegetables to supply minerals. Nutritionists recommend consuming 100 grams of greens and 100 grams of fruits accordingly.

  5. Swapping meals for weight loss

  If you want to eat healthy, one of the easiest ways is to swap unhealthy foods from your diet with healthy food options. For example, if you feel hungry during the day and your attention is drawn to homemade potato chips, replace it with air-popped popcorn. There are many other healthy options that can lead you to a healthy diet. If you want to know about some healthy meal swap options, you can read them here before you go ahead.

  Some essential habits to stay healthy

  From a balanced diet to weight loss diet plans, these habits will help you stay healthy:

  1. Choose to diet 5-6 times a day:

  Instead of eating heavy meals three times a day, try taking three simple meals and a few breakfast breaks in controlled portions for the entire day. Keeping your food intake at regular intervals prevents acidity and bloating and prevents excessive hunger. So, quit your junk food habit by making healthy snacking options in your diet plan.

  2. Have dinner at the right time:

  Most Indians eat their dinner much later than other communities around the world. Since metabolism slows down at night, eating dinner late can lead to weight gain. That's why experts advise you to have the last meal of the day by 8 pm.

  3. Drink plenty of water:

  Most people wonder how drinking more water helps to lose weight. First of all, water has zero calories, so by drinking water you are not increasing your calorie intake. Second, you may experience a decrease in your appetite after drinking a glass of water. Less hunger means less calorie consumption. So, drink six to eight glasses of water daily and if you want to see the list of other beverages that will help you lose weight, check here.

  4. Keep the amount of fiber high in your diet:

  An ordinary person needs at least 15 grams of fiber per day. It aids in digestion and keeping the heart healthy. Oats, lentils, flaxseeds, apples, and broccoli are some of the best sources of fiber.

  The conclusion of everything mentioned above is that you don't have to give up your regular food habits or make massive changes to your diet. If you want to be fit and healthy, then you can achieve your goal only by following the best balanced Indian diet plan for that.