Indian Diet Chart for Weight Loss Male

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    Most Indian men struggle to lose excess weight and stubborn fat only by working out. If you, too, wonder how to lose weight fast, then making dietary modifications is the fundamental step. Read on to know more about a simple Indian weight loss diet plan recommended for men!

    Weight Loss Plan For Men

    The customised weight loss diet plan for men is typically rich in protein and dietary fibre, low in carbs and fats. This diet plan helps reduce the body’s overall fat percentage and waist size while also increasing lean muscle mass. It is essential to track your calorie intake by making a food journal; to avoid deviation from your weight loss diet plan. Also, weigh yourself before and after starting the diet to monitor your results. Remember, the most successful weight loss regimen combines workout with a calorie-deficit diet to lose weight and maintain good health.

    Facts That Affect Calorie Distribution For Men

    While making a weight loss diet plan for men, you should keep these factors that influence calorie distribution in mind:

    • Energy: Men who work out regularly can follow a diet plan that provides 1,500 to 1,800 calories per day to maintain their energy levels.
    • Protein: The best diet plan for men should be protein-rich, as it helps to stay full for long, particularly without adding extra calories.
    • Carbohydrates: Consume a diet containing complex carbohydrates, whole grains, and soluble fibres to aid weight loss.
    • Fats: Have high-quality unsaturated fats to stay healthy. Limit your intake of saturated and trans fats.

    Must Read: How Many Calories Do You Burn From Daily Activities?

    Nutritional Supplements For Men

    The ideal weight loss diet for men should be well-balanced, nutritionally adequate, safe and rich in vitamins and minerals to improve your body’s metabolism. However, a regular diet lacks many essential macro and micronutrients like chromium, vitamin B-complex and omega-3 fatty acids crucial for optimal weight loss and energy metabolism.
    Calcium, phosphorus and magnesium help build lean body mass. Some antioxidants such as vitamin C, selenium and zinc help prevent the oxidative damage caused by free radicals, environmental pollutants and stress.

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

    Indian Diet Chart For Men To Aid Weight Loss

    The following sample is the best weight loss diet chart for men as it includes seven pre-planned small meals in a day. This, along with a regular workout, will trigger fat burn while maintaining your daily energy levels.

    • Early morning:

      Take a glass of lukewarm water with a few drops of lemon juice. Alternatively, you can have a glass of your favourite green juice.

    • Breakfast:

      Have a bowl of oatmeal or whole-grain cereals with low calorie and high-fibre fruits like apples, or take two boiled or poached eggs with toast. You can also add a glass of smoothie if you’ve skipped green juice earlier in the morning.

    • Mid-morning snack:

      A fruit and a handful of nuts like almonds and walnuts.

    • Lunch:

      You can take two whole wheat/multigrain rotis or a cup of brown rice with 100 gms dal or chicken/fish along with a cup of mixed vegetable salad. Try to include a cup of curd.

    • Mid-afternoon:

      A cup of green tea with nuts or seed trail mix.

    • Evening snack:

      Half a cup of roasted mixed nuts such as two or three almonds and walnuts each and one or two dry dates.

    • Dinner:

      Try to consume a high-protein and low-fat meal for dinner. A cup of grilled fish/chicken or egg curry with two millet rotis or brown rice and a cup of garden salad.

    • Bonus tip:

      Ensure adequate hydration and drink at least 10-12 glasses of water throughout the day. Also, have eight hours of good quality sleep for optimum body functioning.

    Now you know about a simple but sumptuous meal plan to knock off the extra kilos! However, it is best to have a complete approach to keep weight gain at bay. Combine training with diet planning to achieve the best weight loss results.

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    About The Author

    Mrinal Pandit

    Mrinal Pandit

    Mrinal Pandit is a registered dietician, diabetic educator & counsellor. She has done her bachelor's from the University of Kolhapur in Food Technology Management. Post her bachelor's; she did her Masters in Health Sciences (Dietetics) from the reputed University of Pune. Mrinal believes that the... Read More

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