Body and Weight Loss

Quick and Easy Indian Diet Chart for Weight Loss

Following an Indian diet can be difficult, but it doesn’t have to be. This article provides a simple and easy guideline for following the Indian diet for weight loss.

A diet plan that is entirely plant-based with a focus on wholesome foods like rice, pulses, and vegetables. This Indian diet chart for weight loss guide has helped you lose weight healthily without the need of any strict dietary.

Indian Diet Chart for Weight Loss

Do you have trouble losing weight? Or would you like to lose faster? You’ve come to the right place. Conventional ideas–eat less, run more–do not work long term. Counting calories, exercising for hours every day, and trying to ignore your hunger? That’s needless suffering, and it wastes your time and precious willpower. Its weight loss for masochists. Eventually, almost everyone gives up. That’s why we have an obesity epidemic. Fortunately, there’s a better way. Either way, there are several factors that can affect your efforts to lose weight. These include changing your diet plan for weight loss, exercise, and lifestyle.

There are tools and tips that can keep you on track. In addition, you should know what not to do. Talk to a nutritionist/dietician before you begin a new plan. They can help you customize a program and safely monitor your progress. Keep in mind, even minor changes can make a big difference in your health. For weight loss, there are 3 important facts you should know in advance.

The first is your weight. Check your right weight. The second is your body mass index (BMI).

Check Your Body Mass Index – BMI

Your BMI is based on your weight and height. The third fact to know for weight loss is waist circumference. Body fat often collects in your stomach area. This is more of a health risk than body fat that builds up in your thighs or buttocks. For this reason, your waist circumference is a valuable tool.

Diet Chart For Weight Loss For Male And Females

We create a diet chart for weight loss for females and males, which can be easily followed for weight management. It is a complete diet plan for weight loss of one week and you can repeat it.

Sunday
Breakfast (8:00-8:30AM)3 egg whites + 1 toasted brown bread + 1/2 cup low fat milk (no sugar)
Mid-Meal (11:00-11:30AM)1 cup papaya
Lunch (2:00-2:30PM)1 cup arhar dal + 1 chapatti + 1/2 cup low fat curd + salad
Evening (4:00-4:30PM)1 cup vegetable soup
Dinner (8:00-8:30PM)1 cup pumpkin + 1 chapatti + salad
Monday
Breakfast (8:00-8:30AM)1 onion stuffed chapatti + 1/2 cup low fat curd
Mid-Meal (11:00-11:30AM)1 cup coconut water
Lunch (2:00-2:30PM)1 cup moong dal/ chicken curry + 1 chapatti + salad
Evening (4:00-4:30PM)1 cup pomegranate
Dinner (8:00-8:30PM)1 cup beans + 1 chapatti + salad
Tuesday
Breakfast (8:00-8:30AM)2 besan cheela + 1/2 cup low fat curd
Mid-Meal (11:00-11:30AM)1 apple
Lunch (2:00-2:30PM)1 cup masoor dal + 1 chapatti + 1/2 up low fat curd + salad
Evening (4:00-4:30PM)1 cup tomato soup
Dinner (8:00-8:30PM)1 cup carrot peas vegetable +1 chapatti + salad
Wednesday
Breakfast (8:00-8:30AM)1 cup vegetable brown bread upma + 1/2 cup low fat milk (no sugar)
Mid-Meal (11:00-11:30AM)1 cup musk melon
Lunch (2:00-2:30PM)1 cup rajma curry + 1 chapatti + salad
Evening (4:00-4:30PM)1 cup vegetable soup
Dinner (8:00-8:30PM)1 cup parwal vegetable + 1 chapatti + salad
Thursday
Breakfast (8:00-8:30AM)1 cucumber hung curd sandwich + 1/2 tsp green chutney + 1 orange
Mid-Meal (11:00-11:30AM)1 cup buttermilk
Lunch (2:00-2:30PM)1 cup white chana/ fish curry + 1 chapatti + salad
Evening (4:00-4:30PM)1 cup low fat milk (no sugar)
Dinner (8:00-8:30PM)1 cup cauliflower vegetable + 1 chapatti + salad
Friday
Breakfast (8:00-8:30AM)1 cup vegetable poha + 1 cup low fat curd
Mid-Meal (11:00-11:30AM)1 cup watermelon
Lunch (2:00-2:30PM)1 cup chana dal + 1 chapatti + salad
Evening (4:00-4:30PM)1 cup sprouts salad
Dinner (8:00-8:30PM)1 cup tinda vegetable + 1 chapatti + salad
Saturday
Breakfast (8:00-8:30AM)1 cup low fat milk with oats + 3-4 strawberries
Mid-Meal (11:00-11:30AM)1 cup coconut water
Lunch (2:00-2:30PM)1 cup soybean curry + 1 chapatti + 1/2 cup low fat curd + salad
Evening (4:00-4:30PM)1 cup fruit salad
Dinner (8:00-8:30PM)1 cup ghia vegetable + 1 chaptti + salad

Diet chart is a diet plan that can be used in the event of various health problems. Diet charts are usually made by doctors and nutritionists and have been proven to work.

Don’ts During Weight Loss Plan
  1. Don’t Starve yourself
  2. Don’t Drink Ton of Alcohol
  3. Don’t Think Short Term
  4. Don’t Deprive Yourself of Indulges
Do’s During Weight Loss Plan
  1. Regularly Eat Clean, Healthy Foods
  2. Drink a Ton Water
  3. Create a Meal Plan for Each Week
  4. Have Willpower

Diet Chart for Weight Loss at Home

This Indian diet chart for weight loss guide has helped you lose weight healthily and naturally without the need of any strict dietary changes and starving.

Food items you can easily consume while following weight loss plan at home,

  1. Avocado: While avocados are higher in calories than other fruits and vegetables, their satisfying fat and fiber combo may help you slim down.
  2. Eggs: Eating a high-protein breakfast promotes weight loss, because protein increases satiety while regulating hunger and appetite hormones, helping fend off your hunger until lunchtime.
  3. Beans: All beans are high in fiber, which is your friend when you’re trying to lose weight because it helps you feel fuller longer, thus controlling hunger.
  4. Yogurt: Yogurt is protein-packed and full of probiotics, which are good for gut health and may help your weight-loss efforts. Your gut health can affect your weight, and eating more fiber and probiotics helps keep your gut bacteria happy, which can be good for your metabolism.
  5. Salmon: Salmon is a rich source of high-quality protein and provides plenty of “good” fats: omega-3 fatty acids, which help people feel more satisfied when they were watching their calories.
  6. Fruit: Higher fruit consumption was associated with a lower risk of becoming overweight, independent of vegetable or fiber intake. Though including fruit as part of a healthy diet overall is always the best strategy.
  7. Popcorn: As long as this popular crunchy treat isn’t doused in movie-theater butter, it makes an excellent weight-loss snack. Popcorn is filled with air, so you get a pretty large portion without a lot of calories.
  8. Almonds: Almonds are an excellent source of fiber, and they’re high in protein. Eating foods with the one-two punch of fiber and protein can help you feel fuller longer, which makes it less tempting to reach for an unhealthy snack between meals.

Learn about Diet plan for high blood pressure or hypertension

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