Healthy South Indian Diet Plan for Weight Loss

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    Do you wish to lose weight but finding the right diet plan confuses you? Are you tired of surviving on just salads or protein powders? Finding a diet plan that is delicious, healthy and low in calories without compromising on your favourite food items can often be challenging when trying to lose weight. So, let us help you explore an aromatic, sumptuous and low-calorie south Indian food diet chart for weight loss to help you shed those extra kilos without compromising on your taste buds and nutrition.

    7-Day South Indian Diet Chart For Weight Loss

    The 7-day South Indian diet for weight loss includes a lavish spread of flavours with loads of vegetables, lentils, atta podi, brown rice, fresh fruits and juices, chutneys and fibre-rich foods to promote weight loss. With just 1200 to 1500 calories intake and some moderate physical activity, you can expect to lose a good amount of weight without compromising on nutrition and taste. However, following a regular workout routine is a must to enjoy the best weight loss results.

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

    Top 12 Lifestyle Tips For Fat Loss

    1. Include fruits, vegetables and more soluble fibre in your diet.
    2. Quit dairy products having a high glycemic index as they cause bloating.
    3. Avoid consuming sweets and sugary beverages.
    4. Snack on fresh fruits, salads and nuts.
    5. Follow a workout routine or do simple exercises like walking or running.
    6. Drink sufficient water before meals as it works as a natural appetite suppressant.
    7. Follow a high-protein and low-carb diet. Include more lean protein in your diet to keep you full for long.
    8. Avoid consuming processed and unhealthy foods, saturated or trans fats and alcohol.
    9. Ditch animal fat and prefer plant-based foods.
    10. Follow the Hara Hachi Bu rule – eat until your stomach is 80% full.
    11. Maintain a food journal to track your daily calorie intake.
    12. Meditate to manage your stress.

    Exercise regularly, eat mindfully and continue to follow a calorie-deficit yet healthy diet without cheat meals till the end of the week to accelerate your weight loss journey. Let’s read about the delicious south Indian diet plan for weight loss now.

    Must Read: Non-Surgical Fat Loss Treatment

    Sample South Indian Diet Chart For Weight Loss

    Here is a South Indian weekly meal plan for weight loss:

    1. Monday

      Breakfast: 3 millet idlis with 1 tbsp of cilantro and mint chutney + 1 cup of fruits + 1 cup of green tea
      Lunch: 1 cup of vegetable curry + 1 cup of Rasam + 2 Ragi balls + 1 cup of vegetable salad + 1 cup of buttermilk
      Snack: 1 cup of sprout salad + 1 cup of black coffee
      Dinner: 2 chapatis with 1 cup of Keerai Masiyal (mashed spinach curry)

    2. Tuesday

      Breakfast: 2 Rava dosas + 1 tbsp of tomato and mint chutney + 1 cup of Sambar + 1 cup of fruits
      Lunch: 1 cup of toor dal with Amaranth leaves (Pappu Thotakura) + 1 cup of vegetable salad + 1 cup of brown rice + 1 cup of buttermilk
      Snack: 1 boiled egg + 1 cup of black coffee
      Dinner: 1 bowl of vegetable or chicken curry + 1 cup of green salad + 1 small cup of low-fat curd + 2 chapatis or 1 cup of brown rice

    3. Wednesday

      Breakfast: 4 almonds + 1 cup of fruits + 1 cup of Pongal with Brahmi Tambuli
      Lunch: 1 cup of Nellikai Sadam with broad beans and Beetroot Poriyal + 1 cup of buttermilk + 1 cup of sprout salad
      Snack: 1 glass of Tender coconut water + 4-5 almonds
      Dinner: 2 multigrain Parotta + 1 cup of stuffed Tindora (Gutti Dondakaya) + 1 cup of vegetable salad

    4. Thursday

      Breakfast: 1 cup of fruits + 3 millet Idlis + 1 cup of Sambar
      Lunch: 1 cup of brown rice or two multigrain Parotta + 1 cup of ridge gourd dal + 1 cup of buttermilk + 1 cup of beetroot and cucumber salad
      Snack: 1 cup of green tea and 2 multigrain biscuits
      Dinner: 1 portion of grilled fish + 1 cup of mixed veg curry + 1 cup of brown rice + 1 cup of salad

    5. Friday

      Breakfast: 1 cup of quinoa upma + 1 cup of watermelon juice
      Lunch: 1 bowl of coconut rice + 1 bowl of cauliflower kootu + 1 cup of rasam + 1 cup of salad
      Snack: 1 cup of boiled chickpeas + 1 cup of green tea
      Dinner: 2 Dosas with 1 tbsp of peanut chutney + 1 cup of vegetable curry + 1 cup of broccoli salad

    6. Saturday

      Breakfast: 2 Moong dal dosas with 1 tbsp of mint chutney + 1 cup of buttermilk + 1 medium apple
      Lunch: 1 cup of palak dal + 1 cup of brown rice + 1 small cup of Sevai Pudding (with jaggery) + 1 cup of green salad
      Snack: 1 cup of kidney bean Sundal + 1 cup of black coffee
      Dinner: 1 cup of mushroom and peas curry + 1 cup of low-fat curd + 1 cup of green salad + 2 multigrain chapatis

    7. Sunday

      Breakfast: 3 Idiyappams + 1 medium bowl of veg stew or boiled egg + 1 cup of filter coffee
      Lunch: 1 cup of Kothavarangai Puli Kootu + 1 cup of brown rice + 1 cup of carrot and cucumber salad + 1 cup of low-fat curd
      Snack: 1 cup of sprout salad + 1 cup of herbal tea
      Dinner: 1 bowl of Kerala style fish curry + 1 cup of Avial + 1 cup of brown rice + 1 cup of salad + 2 multigrain chapatis + 1 piece of dark chocolate

    Must Read: How To Lose Weight Fast Without Gym?

    Conclusion

    Before you begin your weight loss journey with this low-calorie (1200 to 1500 calories) South Indian diet plan, it is essential to check with your doctor and seek a go-ahead to avoid any health complications. It is also crucial to inculcate healthy lifestyle habits and include regular workouts in your daily routine to lose weight healthily. Once you adhere to the diet chart along with exercises of your choice such as running, swimming or jogging, you may witness remarkable results soon. Ensure you stick to this diet plan to maintain a healthy body weight in the long run. It is always advisable to consult a qualified nutritionist for meal planning based on your health conditions and goals.
    Visit Oliva Skin & Hair Clinic to know more about our comprehensive and customised weight loss program today!

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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 key to leading a healthy life and wellbeing is to celebrate food and bodies. At Oliva Clinics, Mrinal is the chief nutritionist. She supervises our nutritional staff and helps establish policies and procedures, and provides administrative direction. Before joining Oliva Skin & Hair clinics, she was the chief dietician with Nephroplus.

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