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7 Days Indian Diet Plan for Weight Loss

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7 Days Indian Diet Plan for Weight Loss

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    Are you tired of trying different diets to lose or maintain your weight? Why is sticking to a diet plan so tedious? If you are looking for an effective and sustainable weight loss solution, you are on the right page. Go ahead and check out the 7-Day Indian diet plan that top nutritionists recommend to enjoy the best results of weight management.

    Is The Indian Diet Healthy?

    Indian diet is not only well-balanced but also packed with several health benefits. However, several studies on the Indian diet report that it is protein-deficient and loaded with carbohydrates and starch. Does that mean the Indian diet is unhealthy? The answer is simple—NO!
    The wide variety of food groups that make up our diet, including spices and herbs, makes it one of the most wholesome diets globally. Indian traditional foods have various functional components such as body-healing chemicals, antioxidants, dietary fibres and probiotics. Hence, our standard diet can assist in weight loss, blood sugar control, and immune system support.

    Must Read: Nonsurgical Weight Loss Treatment

    What Is A Suitable Diet Plan For Indians?

    Have you ever wondered why sticking to a diet plan is so challenging sometimes? Is it because the shopping list gets extensive whenever we introduce new items to a diet plan? So, how can one make sustainable changes to their diet? Simple! Go for a traditional Indian diet instead of exotic ingredients or fad diets.

    Our traditional cooking methods for preparing Indian foods, like sprouting, malting, and fermentation, boost its functional properties. Hence, the most suitable diet for Indians is a meal traditionally cooked with local and seasonal produce.

    Must Read: Diet Vs Exercise: The More Effective Weight Loss Method!

    Top Benefits Of Following An Indian Diet Plan:

    Famous for its abundance of spices, the Indian diet offers a wide range of flavours and colours that distinguishes it from other cuisines. Let us look at the unique benefits an Indian diet plan provides:

    • Turmeric is an essential ingredient used in Indian recipes that reduces heartburn, bloating, arthritis and Alzheimer’s disease.
    • Spices like cardamom may improve the functioning of the gut and intestine.
    • Used as an integral part of Indian cooking—ginger, garlic, and chillies are all good for the heart and promote a robust immune system.

    Finally, the wide variety of flavours and colours of the Indian diet keep it exciting and full of options, which lets you experiment with recipes to pamper your palate and prevent boredom.

    7-Day Indian Diet Plan For Weight Loss:

    In all honesty, not all aspects of any cuisine are healthy, and it’s a fact we all know. Hence, it would be best to stick to the healthier options it offers. For a successful weight-loss program, you should be conscious of what you consume daily—eating mindfully and paying keen attention to what, how, and where you eat can make a difference.

    Calorie calculation is relatively straightforward with the availability of multiple apps today. A 1,400-calorie diet can also be one kachori, two samosas, two gulab jamun, and two cups of tea. While that doesn’t sound so bad, there are no shortcuts for losing weight the healthy way. Following a balanced diet is vital is a must.

    Let us check out what a healthy 7-day Indian diet plan for weight loss includes.

    Healthy Indian Diet Chart For Females (1,200Kcal):

    Here is a sample Indian diet chart for a healthy woman. Please note that these are standard recommendations, and you must consult a professional nutritionist before following them as they may not be suitable for you based on your health conditions, nutrient requirement, lifestyle habits, weight loss goals and taste preferences.

     Early MorningBreakfastMid-MorningLunchTea TimeMid-EveningDinner
    Day 11 cup warm water with cinnamon1 cup oats porridge with skimmed milk and walnuts  (6 halves)1 cup steamed green peas and carrot salad1 cup thick methi/palak dal + ¾ th cup steamed rice1 guava1 cup hung curd, apple, chia seeds smoothie/plain lassi3/4th  cup cottage cheese (paneer) and dalia/millets pulav
    Day 21/2 cup masala tea/coffee without sugar1/2 cup veg dalia/millets upma + ¼ th cup sautéed cottage cheese (paneer)  1 apple, medium + walnut 8 halves1/2 cup peas (matar) and cottage cheese (paneer) curry + 1 roti 6″ (No oil/no ghee)1/2 cup masala tea/coffee without sugar1 cup hung curd, apple, chia seeds smoothie/plain lassi2 cheela/dal dosa with tomato, ginger chutney
    Day 31/2 cup milk with turmeric powder (haldi) and pepper powder (No added sugar)2 pcs idli with  1/2 bowl sambar1 cup pomegranate, walnut, sprouts salad1 cup peas (matar) dalia pulao1 cup hung curd, apple, chia seeds smoothie/plain lassi¼th  cup sautéed cottage cheese (paneer)  with veg1 cup masala oats and 1 cup vegetable soup
    Day 41/2 cup milk with turmeric powder (haldi) and pepper powder (No added sugar)2 egg white omelette with grated vegetablesApple with boiled peas and walnuts salad1 palak/methi paratha with raita (1 cup)Ginger lemon water with 1 tbsp chia seeds (No added sugar)/Green tea1 cup tomato soup3/4th cup masala oats/dalia + 200g grilled fish
    Day 51/2 cup milk with turmeric powder (haldi) and pepper powder (No added sugar)1 cup masala oats and walnuts (8 halves)1 cup chickpea (chana) chaat 1 cup millets/dalia pulav with vegetables, boiled peas and cottage cheese (peas)1/2 cup masala tea/coffee without sugar1 cup apple, curd, chia seeds smoothie1 chapati (no oil) with 3/4th cup any vegetables (no roots and tuber)
    Day 61/2 cup masala tea/coffee without sugar3/4th  cup poha with vegetables and 1/4th lime wedge and 1 boiled egg white1 orange + walnut (8 halves)1 cup millets/ dalia pulav with vegetables + 1 small sliced tomato1 cup buttermilk with  cumin (jeera) powder and chia seeds3/4th cup sprouts chaat with onion tomatoes and chaat masala200g chicken sautéed with boiled vegetables and pepper
    Day 71/2 cup masala tea without sugar2 moong cheela (5″ each) with tomato, ginger Chutney1 cup pomegranate and carrot salad2 phulka (No oil/ no butter/no ghee) with 100g low-fat chicken curry (4 medium pcs)1/2 cup masala tea/coffee without sugar1 cup apple, curd, chia seeds smoothie1 cup fried rice with  quinoa/ dalia, egg and 100gm chicken

     

    A Balanced Indian Diet Chart For Male (1,400 Kcal):

    Here is a standard diet chart comprising Indian foods for a healthy man. It is advisable that you consult a professional nutritionist before adopting it as it may not be apt for you based on your underlying health concerns, nutrient requirement, food habits, targeted weight loss and lifestyle.

     Early MorningBreakfastMid-MorningLunchTea TimeMid-EveningDinner
    Day 11 cup warm water with cinnamon1 cup oats porridge with skimmed milk and walnuts  (6 halves)1 cup steamed green peas and carrot salad1 cup thick methi dal + 1 cup steamed rice1 guava1 cup hung curd, apple, chia seeds smoothie/plain lassi1 cup cottage cheese (paneer) and  dalia/millets pulav
    Day 21/2 cup masala tea/coffee without sugar3/4th cup veg dalia/millets upma + ¼th cup sautéed cottage cheese (paneer)  1 apple, medium + walnut 8 halves1/2 cup peas (matar) and cottage cheese (paneer) curry + 2 roti 6″ (no oil/no ghee)1/2 cup masala tea/coffee without sugar1 cup hung curd, apple, chia seeds smoothie/plain lassi2 cheela with tomato, ginger chutney
    Day 31/2 cup milk with turmeric powder (haldi) and pepper powder (No added sugar)3 pcs idli with  1/2 bowl sambar1 cup pomegranate, walnut,  sprouts salad1 and a 1/2 cup peas (matar) and dalia pulav1 cup hung curd, apple, chia seeds smoothie/plain lassi¼th cup sautéed cottage cheese (paneer)  with veg1 1/2 cup masala oats and 1 cup vegetable soup
    Day 41/2 cup milk with turmeric powder (haldi) and pepper powder (No added sugar)2 egg white omelette with grated vegetablesApple with boiled peas and walnuts salad2 palak paratha with raita (1 cup)Ginger lemon water with 1 tbsp chia seeds (No added sugar)/green tea1 cup tomato soup 1 cup masala oats/dalia + 200g grilled fish
    Day 51/2 cup milk with turmeric powder (haldi) and pepper powder (No added sugar)1 cup masala oats and walnuts (8 halves)1 cup chickpea (chana) chaat 1 cup pulao millets/dalia with vegetables, boiled peas and cottage cheese (paneer)1/2 cup masala tea/coffee without sugar1 cup apple, curd, chia seeds smoothie2 chapati (no oil) with 3/4th cup of any vegetables (no roots and tuber)
    Day 61/2 cup masala tea/coffee without sugar1  cup poha with vegetable and 1/4th lime wedge and 1 boiled egg white1 orange + walnut (8 halves)1 and a 1/2 cup millets/ dalia pulao with vegetables+ 1 small sliced tomato1 cup buttermilk with cumin (jeera) powder and chia seeds1 cup sprouts chaat with onion tomatoes and chaat masala200 g chicken sautéed with boiled vegetables and pepper
    Day 71/2 cup masala tea without sugar2 moong cheela (5″ each) with tomato and ginger chutney1 cup pomegranate and carrot salad3 phulka (no oil/no butter/no ghee) with 100g low-fat chicken curry (4 medium pcs)1/2 cup masala tea/coffee without sugar1 cup apple, curd, chia seeds smoothie1 and a 1/2 cup fried rice with  quinoa/ dalia, egg and 100gm chicken

    What Foods To Avoid For Weight Loss?

    Losing weight can be a considerable challenge—even more so when you lack the will power to stick to a healthy diet. Some food categories are very high in sugars and fats and can lead to unnecessary weight gain. For a successful weight loss journey, stay away from the following unhealthy food choices:

    • Sugary beverages/colas/sodas/packaged juices/energy drinks
    • Bakery items like cakes and biscuits
    • Refined foods like pasta and bread
    • Fried food
    • Fatty/processed red meat
    • Alcohol
    • Restaurant foods with high trans fats
    • Chocolates/candies/energy bars
    • Breakfast cereals
    • Crackers and chips

    Tips For Maintaining A Balanced Diet:

    Here are some simple tips to follow a nutritious diet while pampering your tastebuds healthily too:

    • A simple rule to follow is to make sure half your plate is full of fruits and vegetables.
    • Ensure 50 per cent of the grains you consume are whole grains to increase your fibre intake.
    • Consume low-fat or skimmed milk instead of whole-fat dairy.
    • Choose lean meats like chicken and fish instead of red meats.
    • Increase your water intake and cut down your consumption of sugary beverages.
    • Control your portion sizes. You can try using smaller plates. Serve your entire meal before starting to avoid taking more helpings.
    • No effort is futile. Even borderline weight loss of just 5 to 10 per cent of your total body weight will regulate your cholesterol, blood pressure and blood sugar levels.
    • Do not fall prey to marketing gimmicks and indulge in low-fat products. A few brands tend to add excess sugar to compensate for fats to make the food more palatable. Researchers have suggested that people eat 30 per cent more when they know that what they are eating is low fat.
    • Always choose freshly cooked meals over tinned or frozen foods.
    • If you crave those occasional cheat meals, remember that you have to either reduce your ENERGY IN or increase your ENERGY OUT on consecutive days to maintain healthy body weight. Remember, consuming even 150 calories extra can lead to two kilos’ weight gain over six months.
    • Make wiser choices when you’re dining out. Choose steamed, boiled, baked, roasted, poached or lightly sautéed food over fried and calorie-dense food.
    • Do not start a very-low-calorie diet of fewer than 800 calories per day unless your nutritionist advises you.

    With drastic and sudden changes to your eating pattern, you may achieve short-term goals, but they won’t be long-lasting. Instead, what you can do is :

    • Review your eating habits and work on improving them.
    • Replace your unhealthy eating options with healthier choices.
    • Reinforceyour newly-adopted healthier eating habits.

    Now let us now find out what leading nutritionists have to say.

    What Diet Do Top Nutritionists Recommend?

    The process of healthy weight loss is not about following different crash diets. It is about modifying your lifestyle in the long run to improve daily eating and exercise habits. A diet based on staples and traditional foods is healthy, sustainable, and quickly-adaptable.

    Plan your meals—because it is an easy way to help you reach your goals—whether you are trying to lose weight or improve your fitness levels. Following a diet plan can slim your waistline and improve your overall health parameters.

    A large study on more than 14,000 individuals concluded that users who frequently track activities tend to lose more weight. Meanwhile, another review study suggested a strong association between weight loss and the frequency of monitoring food intake and exercise. Hence, plan your meals to make a weekly meal chart full of healthy options. Stock up healthy ingredients in advance and control portion sizes, save time and money and minimise food wastage.

    Must Read: Exercise & Weight Loss: Surprising Myths & Facts!

    Lastly, the human body requires variety and constant change. Indian diet is a solid combination of various grains, lentils, vegetables, fruits, spices and herbs. Indian traditional health food choices are diverse based on climatic conditions, seasonal produce and cultural preferences determined over a long period. In a nutshell, stick to what we know and what worked for us for so many generations.

    Set realistic weight loss goals. Pursuing a balanced dietary plan tailored to match individual needs, preferences, and medical conditions is fundamental to facilitating healthy weight loss. Traditional Indian health foods are a goldmine comprising various choices. Make informed decisions, and you can enjoy the best Indian diet plan that ensures optimal yet sustainable weight management results.

    For comprehensive and customised meal planning based on your health status, nutritional requirements, tastes and cultural preferences, baseline weight and health goals, please visit Oliva Skin & Hair Clinic and get ready to enjoy sustainable weight loss results and long-lasting health benefits. Do not forget to like and share this article and spread the buzz to be part of the fitness revolution!

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    About The Author

    Dr. T N Rekha Singh

    Dr. T N Rekha Singh

    Dr T N Rekha Singh is an MD in Dermatology, Venereology and Leprology from the esteemed Gandhi Medical College at Hyderabad. She has a rich experience of over 11 years in performing advanced laser treatments for hair reduction, skin resurfacing and skin lightening, scar and anti-ageing procedures. She also specialises in offering hair regrowth treatment and non-invasive body contouring service. Working as a Senior Consultant Dermatologist and the Training Head at Oliva Skin & Hair Clinic for over a decade, she has mentored more than 60 doctors in the field of advanced medico-aesthetic care. She has been exemplary in introducing clinical marvels and enhancing the quality of care at Oliva and making it at par with global standards. She imparts extensive training to dermatologists and therapists and helps them keep abreast with the latest technological innovations in the industry. Awarded for her research at the AP state conference, she has participated and presented papers at many prestigious national and international dermatology seminars. She is passionate about offering revolutionary skin and hair care treatments using the science of transformation and providing nothing but the best results for all Oliva clients. She enjoys reading, travelling and cooking in her free time. She lives with her husband and kids in Hyderabad.

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