Dieting and Fasting

The 7 Day Diet Chart for Weight Loss in India

Last updated on January 26th, 2023 at 01:29 pm

This article provides a 7 day diet chart for weight loss in India. It includes healthy and nutritious food options that can help you lose weight and stay healthy. Learn about the best foods to eat and how to create a balanced diet plan for yourself.

Introduction

Losing weight can be a daunting task, especially when it comes to finding the right diet plan. In India, weight loss diets are often based on traditional foods and spices that have been used for centuries to promote health and wellness. In this article, we will be discussing a 7 day diet chart for weight loss in India that is easy to follow and will help you achieve your weight loss goals.

Day 1

  • Breakfast: Start your day with a bowl of oats porridge with skimmed milk and a handful of mixed fruits.
  • Lunch: Enjoy a bowl of moong dal khichdi with a side of green veggies.
  • Dinner: Have a bowl of vegetable soup with a small serving of brown rice.

Day 2

  • Breakfast: Have a bowl of idli with sambar and coconut chutney.
  • Lunch: Enjoy a plate of palak paneer with a side of roti.
  • Dinner: Have a bowl of dal makhani with a small serving of brown rice.

Day 3

  • Breakfast: Start your day with a bowl of poha with peanuts and a side of fresh fruits.
  • Lunch: Enjoy a bowl of rajma with a side of roti.
  • Dinner: Have a bowl of vegetable biryani with a side of raita.

Day 4

  • Breakfast: Have a bowl of dosa with sambar and coconut chutney.
  • Lunch: Enjoy a plate of chicken tikka masala with a side of roti.
  • Dinner: Have a bowl of fish curry with a small serving of brown rice.

Day 5

  • Breakfast: Start your day with a bowl of upma with a side of fresh fruits.
  • Lunch: Enjoy a plate of bhindi masala with a side of roti.
  • Dinner: Have a bowl of chicken tikka with a small serving of brown rice.

Day 6

  • Breakfast: Have a bowl of aloo paratha with a side of curd.
  • Lunch: Enjoy a plate of chicken curry with a side of roti.
  • Dinner: Have a bowl of vegetable pulao with a side of raita.

Day 7

  • Breakfast: Start your day with a bowl of sabudana khichdi with a side of fresh fruits.
  • Lunch: Enjoy a plate of fish tikka with a side of roti.
  • Dinner: Have a bowl of dal tadka with a small serving of brown rice.

The Best Diet Chart for Weight Loss

The best diet chart for weight loss would be one that is individualized to your specific needs and goals, taking into account your current weight, body composition, and activity level. However, in general, a healthy weight loss diet should include a balance of nutrient-dense whole foods, such as fruits, vegetables, lean protein, and whole grains. It should also include enough calories to support your daily activity level and be sustainable in the long-term. It is also important to consult a dietitian or healthcare professional for personalized recommendations.

What to consider in best weight loss diet chart?

When creating a weight loss diet chart, it is important to consider the following:

  1. Calorie intake: The number of calories you consume should be less than the number of calories you burn in order to lose weight. A safe and sustainable rate of weight loss is 1–2 pounds per week.
  2. Nutrient balance: Your diet should include a balance of nutrient-dense whole foods, such as fruits, vegetables, lean protein, and whole grains.
  3. Portion control: Managing portion sizes can help you control calorie intake and prevent overeating.
  4. Eating frequency: Eating smaller, more frequent meals throughout the day can help keep you feeling full and prevent overeating.
  5. Sustainability: The diet should be sustainable in the long-term and easy to follow. Avoid restrictive diets that are hard to stick to or eliminate entire food groups.
  6. Consider your personal food preference and allergies.

It is also important to consult a dietitian or healthcare professional for personalized recommendations.

10 Tips for weight loss diet chart

Here are some tips to help you follow your weight loss diet chart:

  1. Plan ahead: Plan your meals and snacks in advance to help you stay on track and avoid impulse eating.
  2. Keep healthy snacks on hand: Stock your pantry and fridge with healthy snacks, such as fruits, vegetables, and low-fat yogurt, so you have something to reach for when hunger strikes.
  3. Eat mindfully: Take your time to chew your food properly and savour the flavours. Eating slowly can help you feel full faster.
  4. Drink water: Drinking water before meals can help you eat less and stay hydrated.
  5. Keep a food diary: Keeping track of what you eat can help you stay accountable and identify patterns in your eating habits.
  6. Be active: Regular exercise can help boost weight loss and improve overall health.
  7. Get enough sleep: Adequate sleep is important for weight loss and overall health.
  8. Be patient: weight loss is a journey, not a destination. It’s important to be kind to yourself and not to get discourage.
  9. Get support: Share your weight loss goals with friends and family, or consider joining a support group to stay motivated and on track.
  10. Consult with a healthcare professional or dietitian to get personalized recommendations and monitor your progress.
Conclusion

This 7 day diet chart for weight loss in India is a great way to kickstart your weight loss journey. It is important to remember that weight loss is not just about the food you eat, but also about being physically active and getting enough sleep. So, in addition to following this diet chart, make sure to exercise regularly and get plenty of rest. With a little bit of effort and consistency, you will be able to achieve your weight loss goals in no time.

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