Indian Diet Plan for Weight Loss – After COVID-19, people get more conscious about their health. We learned to live a healthy lifestyle to prevent unwanted diseases. Obesity or being overweight is a common illness people suffer from these days.
Indian Diet Plan for Weight Loss In just a one month
That’s why maintaining a healthy weight is crucial for netizens. In this case, following a healthy Indian diet plan is the best way to overcome such challenges.
Most commonly, females want to know the meal plans for weight loss. So, in this guide, we give you doctors suggested Indian diet plans for weight loss in just one month.
One Month Diet Plan for Weight Loss
As mentioned, diet plans should be aligned with the patient’s age and condition. Healthy Foods are essential to get nutrients for your body.
Too much consumption of allergenic meals can cause opposite side effects. Besides, there are several limitations for vegetarians.
So, keep your meals checked or consult with a doctor before selecting the plan. Below we give you a daily diet plan to follow around the month. After a week, you can Mix & match the foods for convenience.
Early morning
- Take A glass of warm water / regular cucumber detox water
- One fruit as per your choice
- 3-4 walnuts/almonds/watermelon seeds
Or
- 10 ml wheatgrass juice
- 3-4 Walnuts or almond mix
Breakfast
Two egg Omelettes + 2 whole grain bread slices/ A bowl of poha with chopped veggies, lemon juice, and mustard seeds/ paneer sandwich with chutney/ One bowl of vegetable & Dalia upma/ One bowl of fruits, flaxseed, and oats/ two multigrain & mixed vegetable parathas and one glass of vegetable juice (any) / Two Methi paratha + low-fat curd / one bowl Paneer and vegetable rice
Lunch
two multigrain roti and one bowl of vegetables / One bowl boiled mixed chaat like rajma, chana, black, green moong, etc + one glass of vegetable juice / One bowl of brown rice + mixed vegetable Sabji + egg Omelette / two chapati with boiled chicken curry / Chicken sandwich with some fresh vegetables / One bowl brown rice + mix vegetables + one salmon fish
Snack
Green tea / mixed fruits / sugarless protein bars / one piece papaya + one glass buttermilk/peanut chikki with one glass veggie juice/mixed seeds
Dinner
One bowl brown rice + boiled chicken / two chapati with soya curry / One bowel chicken soup with mixed veggies / A scrambled egg with chopped vegetables / two multigrain roti with one bowl dal / one bowl vegetable pulao and raita / One bowel non-veg sabji with brown rice / two paratha with special dal /
South Indian Diet Plan for Weight Loss in One Month
When talking about south Indian dishes, we first notice vegetarian meals. Indeed, the majority of south people are vegetarian. Still, it depends state-wise.
Tamil Nadu has 97.65%, Kerala has 97%, and Karnataka has 785 vegetarians. The following people have limited options for protein, vitamins, and minerals.
In this case, they should be conscious of their food intake. Below is the most potent South Indian Diet Plan For Weight Loss.
Early morning
One fruit or juice as per your choice + 3-4 mixed seeds / One glass green leafy juice + walnuts / 10ml amla juice + a few seeds
Breakfast
Two homemade idlis with sambar chutney / Two mixed vegetable parathas + one glass of vegetable juice / A bowl of oatmeal + healthy smoothie / two medium vegetable uttapam and sambhar / two medium-size Paneer, and ragi dosa / one bowl of vegetable miz poha and chutney / two oats idli and sambar
Lunch
two roti + One bowl mixed subji / One bowl brown rice + mixed vegetable sabji / One bowl rice + One bowl mixed vegetable sambar and dal / multigrain chapati and dal / one bowl millet and dal khichdi + One bowl mixed vegetable
Snack
Whole fruits/nuts, almonds, seeds / sugarless protein bars / One cup coffee or green tea / Peanut chikki / One fruit juice or mixed seeds
Dinner
One bowl steamed red rice + One bowl mixed vegetable sambar and sabzi / Two Rotis and one bowel mixed dal / Two mixed vegetable wraps with chutney or sambar / two paratha with raita or chutney / two chapati and one bowel soya curry / Two Rotis + one bowl mixed fruit or salad.
So above are the non-veg and south Indian diets for weight loss. Both men and women can follow the plan for a month or more. Now below are the guidelines that you should follow during the course.
20 Best Indian Foods for Weight loss
Before giving you the diet chart, we should inform you of the best weight loss foods. India is the capital of Ayurveda remedies.
Most experts believe that a Lacto-vegetarian diet is the best weight management meal plan for Indians. Besides, there are several dietary, types of meat, fruits, drinks, and vegetables available to include in your meal.
Experts divide foods into three categories: rich energy, bodybuilding, and protective foods. Doctors suggest diet plans as per the patient’s age and condition. Consult with an expert before taking any steps. Now below are the best Indian foods for weight management.
Moong Dal
This food contains a high source of fiber and protein. It is easy to cook and easily included in khichdi, plain dal, and other foods. Moong dal is a vital source of protein for vegetarians. A cup of moong dal contains approx 147 calories.
Walnut
This is healthy that everyone should include in their meal. Walnut is high in folic acid and other essential minerals. This food primarily works to regulate your metabolism rate. It helps to maintain a healthy weight in a patient’s body. 100g of walnuts contain 654 calories.
Pista
This is a low-calorie food that can be eaten as a snake. Studies show regular consumption of these nuts is linked with body mass deduction. 100g of Pistachio nuts contain 562 calories. Daily two pistas are enough to get health benefits.
Idli
This is a typical south Indian food prepared with fermented black lentils and rice. This food should be an excellent breakfast choice for vegetarians. One piece of idli includes 39 calories. Idli is also a high source of fiber and protein. It helps to keep you full for a long time. So, you can avoid excess food panics.
Bhindi
100g of bhindi contains 33 calories which is much lower than other foods. This healthy vegetable can minimize Your curving and snacking panics effectively. Besides, bhindi is also low in the glycemic index, which helps maintain an average glucose level.
Black tea
This energy drink contains powerful antioxidants for efficient weight loss. Drinking two to three cups of black tea can provide an effective result. This is a weight loss-friendly food that boosts energy and burns excessive calories.
Spinach
This leafy green is a high source of essential nutrients. Spinach is low in calories that contain 23C per 100g. This vegetable includes maximum water and fiber content. It helps to regulate your metabolism rate positively.
karela
This is a bitter-tasting vegetable that most people don’t like much. Still, the food is rich in healthy nutritional properties. Most importantly, 85-90% of karela is filled with water. So, your caloric intake should be checked with this vegetable.
Beetroot
This green veggie is high in nutrients and low in calories. Taking beetroot juice before a workout can boost your energy. This vegetable is your ideal salad for weight loss.
Almonds
Consuming almonds daily can improve your mood and sleep quality. These nuts contain vitamin E, which regulates blood cells and aging. Four to six almonds daily are best for weight loss.
Apple
This fruit is an excellent fiber. Taking apples helps to keep your stomach full for a long time. Besides, it also regulates digestion, metabolism, and healthy weight. 100g of apples contain 52 calories.
Black beans
These beans are a high source of vitamins and minerals. Besides, black beans are also high in fiber which keeps your stomach full. This food should be an ideal choice to reduce your belly fat. Besides weight management, black beans are also involved in the heart, bones, and blood pressure.
Chickpeas
In India. This food is known as chana or chole. These are delicious legumes that contain higher amounts of protein and fiber. Channa improves gut health and excessive food panics effectively. These are low-carb morning snacks that should by roasted or at breakfast.
Sweet potato
This is easy to digest and high-fiber food for patients. Sweet potato works to keep you healthy and also manage weight positively. Besides, the food is also low in calories and promotes fullness. Boil a few sweet potatoes with herbs, spices, garlic, and veggies, then serve on your plate.
Daliya
This is quickly made and easy-to-digest food for most Indians. You can eat the food in the morning, lunch and dinner also. High fiber and protein content in Daliya keep your bowel movement and gut healthy. Roast or boil Daliya with some green veggies and serve with sauce.
Dahi
Indian foods are incomplete without dairy foods. Dahi or yogurt is one of the best dairy products that are healthy and tasty. This food contains sufficient calcium to cut down on excessive fat.
Cauliflower
This vegetable is an ideal choice to prepare a healthy salad. Cauliflower is low in calories but high in fiber and other vital minerals. This vegetable keeps your digestion improving and also promotes fullness. Indeed, Cauliflower is much better food than rice and flour.
Bananas
This is an excellent fruit during post and pre-workout sessions. Carbs are the primary nutrition in this fruit. Besides, it also includes vital antioxidants for digestion, weight loss, and others.
Cabbage
This is another high-fiber vegetable best suited for salad. 100g of cabbage contains 25 calories. Both qualities work to manage weight for most patients. Besides, vegetables are also involved in blood purifying, stomach health, etc.
Egg white
Non-vegetarians have multiple sources of protein; Egg white is one of them. Instead of a whole egg, you should intake the white option. This part is low in calories but has sufficient fat.
Yolk
Unlike egg white, the yolk is another option for protein and fullness. This food is also an excellent source of fatty acids. Taking sufficient yolk in breakfast helps to control your cravings.
It May Be Helpful for You
Doctor Tips to Follow While in Weight Loss Diet
A healthy diet plan is vital for weight loss. Besides, some vital activities should be followed to get effective results. It will balance your fat and calories to improve overall health. So, the following are below.
- Reducing excessive food panic is vital for weight loss. That’s why doctors suggest taking a glass of water 15 before your meals. Patients should intake six to eight glasses of water daily for effective weight loss.
- Also, Always ensure that your plate includes protein substances.
- For effective weight melting, doctors suggest taking superfoods. These foods are high in particular nutrients.
- Get enough sleep while you are on the diet plan.
- Do not expect short-term results; instead, keep going for a couple of months.
- Also, Try to perform freehand or light exercise daily.
- Avoid taking sweets or artificial foods instead; you can intake some bananas or dates.
- Also, Daily 15 g of fiber is required for patients. So, keep this nutrient in check.
Conclusion (Indian Diet Plan for weight loss in just one month)
So above are the weight loss Indian diet plan in just one month. Keep in mind only meals are not enough to burn excessive fat. Besides food, patients should perform healthy activities. Too much consumption or a gap in the course can’t give the desired result. So be honest with your health.