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 thriving on just salads or protein powders? Finding a diet plan that is delicious, healthy, and low in calories without compromising on your favorite food items can often be challenging when trying to lose weight.

    So, let us start your weight loss journey with an aromatic and low-calorie south Indian food diet chart to keep you fuller for longer and help you manage your weight effortlessly.

    7-Day South Indian Diet Chart for Weight Loss

    The 7-day South Indian diet for weight loss includes vegetables, lentils, atta podi, brown rice, fresh fruits and juices, chutneys, and other food items with high fiber content 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 or taste. However, lifestyle and eating habits changes are also necessary for weight loss.

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

    Lifestyle Modification Tips For Fat Loss 

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

    Exercise regularly, eat mindfully, and continue to follow this calorie-controlled yet healthy diet without cheat meals till the end of the week to reap faster weight loss benefits. Let’s read about the meal plan now.

    Must Read: Non-Surgical Fat Loss Treatment

    South Indian Weekly Meal Plan For Weight Loss 

    1. Monday

      Breakfast:

      3 millet idlis with cilantro and mint chutney + cup of fruits + 1 cup green tea

      Lunch:

      1 vegetable curry + 1 Rasam+ 2 Ragi balls + vegetable salad + 1 cup buttermilk

      Dinner:

      2 chapatis with Keerai Masiyal (mashed spinach curry)

      Snack:

      1 cup sprout salad + 1 cup black coffee

    2. Tuesday

      Breakfast:

      2 Rava dosas + tomato and mint chutney + 1 cup Sambar + 1 cup of fruits

      Lunch:

      Tuvar dal with Amaranth leaves (Pappu Thotakura) + 1 cup vegetable salad+ brown rice + 1 cup buttermilk

      Dinner:

      1 bowl of vegetable or chicken curry + 1 cup green salad + 1 small low-fat curd + 2 chapatis or 1 cup brown rice

      Snack:

      1 boiled egg + 1 black coffee

    3. Wednesday

      Breakfast:

      4 almonds + 1 cup of fruits + 1 cup Pongal with Brahmi Tambuli

      Lunch:

      Nellikai Sadam with broad beans and Beetroot Poriyal + 1 cup buttermilk + 1 cup sprout salad

      Dinner:

      2 multigrain Parotta + Stuffed Tindora (Gutti Dondakaya) + 1 cup vegetable salad

      Snack:

      Tender coconut water + 5 almonds

    4. Thursday

      Breakfast:

      1 cup fruits + Millet Idlis + 1 cup Sambar

      Lunch:

      1 cup brown rice or two multigrain Parotta + 1 cup ridge gourd daal + 1 cup buttermilk + 1 cup beetroot and cucumber salad

      Dinner:

      1 grilled fish + 1 cup mixed veg curry + 1 cup brown rice + 1 cup salad

      Snack:

      1 cup green tea and multigrain biscuits

    5. Friday

      Breakfast:

      1 cup quinoa upma + 1 cup watermelon juice

      Lunch:

      1 bowl of coconut rice + 1 bowl Cauliflower Kootu + 1 cup rasam + 1 cup salad

      Dinner:

      Dosa with peanut chutney + 1 cup vegetable curry + broccoli salad

      Snack:

      Roasted chickpeas + 1 cup green tea

    6. Saturday

      Breakfast:

      Moong dal dosa with mint chutney + 1 cup buttermilk + 1 medium apple

      Lunch:

      1 cup palak daal + 1 cup brown rice + 1 small cup Sevai Pudding (with jaggery) + 1 cup green salad

      Dinner:

      1 cup mushroom and peas curry + 1 cup curd + 1 green salad + 2 multigrain chapatis

      Snack:

      kidney bean Sundal + 1 cup black coffee

    7. Sunday

      Breakfast:

      -3 Idiyappams + 1 medium bowl veg stew or egg + 1 cup filter coffee

      Lunch:

      1 cup Kothavarangai Puli Kootu + 1 cup brown rice + 1 cup carrot and cucumber salad + 1 cup curd

      Dinner:

      1 bowl Kerala style fish curry + 1 cup Avial + 1 cup brown rice + 1 cup salad + 2 multigrain chapatis + 1 piece of dark chocolate

      Snack:

      1 cup sprout salad + 1 cup herbal tea

    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 crucial to remodel your lifestyle with healthy habits and include regular workouts in your routine too. Once you adhere to the diet chart along with exercises such as running, swimming, jogging, etc., you will witness remarkable results in a week and beyond. Ensure to stick to this diet plan to maintain a healthy body weight in the long run. Visit Oliva Skin & Hair Clinic to know more about a comprehensive and customized diet plan 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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