2242
9 min read
Eating right is the first step towards staying fit and shedding extra weight. However, looking at the diverse and huge fare we have in India, it might sound impossible. Especially with our high carbohydrate meals and the inclusion of too much sugar in our daily diet. Also, there are the snacks, sweets and street foods that we love to indulge in. To add to that, most people are not active in terms of exercise and physical activity. And hence, people in India deal with the issue of obesity.
However, by a little modification in food preference and including some basic ingredients available in your kitchen, you can make a huge change in your diet. It is easy but require understanding the logic behind losing weight. So, let’s understand the reason behind weight loss.
Table of Contents Show
The science of losing or gaining weight depends on your calorie consumption. You will gain weight if you eat more calories as compared to what you burn. Similarly, you will lose weight if the calorie consumption is fewer as compared to what you use. So, by managing your calorie intake and burning the excess calories, you can manage your weight easily. Along with counting the calories, you also have to make sure to eat healthy alternatives as compared to unhealthy food to manage weight.
Since our body needs a variety of food to get the required nutrients, it is important for us to have a balanced diet that consists of proteins, carbohydrates, fats, vitamins, minerals etc. If you are really interested in the best weight loss diet plans, it must combine the food such as cereals and pulses, fruits and vegetables, dairy and meat, oils and fats. In addition, you have to be mindful of the portion sizes you consume and the meal times.
So, what does an ideal diet chart for weight loss look like? This will vary from person to person depending on the nutritional requirement of an individual. For instance, the nutritional needs of a male would differ from female nutritional requirements. Also, it depends on the location you are living in, as in India the diet and food habits change as per location. Here, we are discussing a sample ideal weight loss diet chart. However, it is always recommended to follow a diet chart only after consulting a dietician or nutritionist.
Here is a sample diet chart for weight loss that we have prepared for your understanding with alternatives to choose from on a per day basis. You must consult a nutritionist to include the food items that are suitable for you as per your nutritional requirement and any medical condition that you may be facing.
Between 6 – 7 am – 1 glass detox water (cucumber juice or as per choice)
Between 8 – 9 am – breakfast of 1 bowl porridge with milk (preferably skimmed) and nuts / 2 pieces besan chilla with garlic chutney/ 2 pieces idli with sambar/ peas poha/ 1 egg omelette with fruit smoothie/ 2 pieces multigrain toast with yoghurt/ 2 pieces stuffed roti with curd (you can choose what to eat for breakfast from the choices given above)
Around 11 am – 100 grams grilled paneer (preferably of skimmed milk)
Between 1:30 – 2 pm – lunch of 1 chapati, 1 katori dal, 1 katori sabji, 1 katori salad (you can replace the chapati with half katori rice or missi roti etc. on certain days and the available sabji like gajar and matar sabji/ palak/choley/aalo baingan/paneer curry/bhindi etc.)
Around 4 pm – one fruit/ one cup mixed fruits / buttermilk
Between 5:30 – 6 pm – 1 cup tea/coffee with/without milk and no or little sugar
Around 9 pm – dinner of 1 katori salad, 1 katori dal, 1 katori sabji and 1 chapati (you can replace the sabji with the available and seasonal vegetables to bring variation to your diet like lauki/paneer/mixed veg/ lentil curry/ bhindi/aalo matar etc. )
Below is a seven-day diet chart for healthy adults without any health complications that can be considered if you are trying to lose weight. However, you must note that this is a generic plan and it is better to consult your doctor before trying any diet modifications.
Breakfast | Lunch | Snack | Dinner | |
Day 1 | Whole wheat poha, a handful of nuts, an apple, and some boiled sprouts | Vegetable soup/dal with brown rice, and some sauteed vegetables | Roasted chana and a fruit | Vegetable upma/1 egg omelet, and a bowl of salad |
Day 2 | Dalia/paratha with a glass of warm milk | Ragi/quinoa upma, 1 bowl of curd, and sauteed veggies | Roasted chana/boiled peanuts, and an apple | Vegetable pulao with boiled vegetables and curd |
Day 3 | Poha/oats/porridge/2 egg whites and a glass of warm milk | Vegetable biryani with curd, and sauteed vegetables | Baked/boiled potatoes with salad | Dalia with mixed vegetable |
Day 4 | 2-3 whole wheat chapatis with curd | Multigrain/brown rice with dal and vegetable | Roasted chana and a bowl of fruits | Veggies with peanut sauce and a bowl of curd |
Day 5 | Wheat/jowar flour chapati and a glass of warm milk | Soup and chapati with mixed vegetable | Roasted chana, some nuts, and an apple | Vegetable pulao/sauteed veggies and a chapati |
Day 6 | 2-3 multigrain chapattis, and a glass of warm milk | Vegetable pulao with curd/dal and sauteed veggies | Roasted chana and 2-3 fruits | Uttapam with sambhar |
Day 7 | Ragi dosa/idli with sambar, and a glass of warm milk | Vegetable biryani with curd, and sauteed vegetables | Baked or boiled potatoes with salad | Masala oats and some veggies |
Carbohydrates – Carbs are very important for the body as they are the main source of energy. However, eating the right carb is necessary, such as high fiber and nutrient-rich carbs rather than simple carbs. The complex fiber-rich carbs do not digest immediately and hence keep your hunger pangs under control for long. For example, brown rice, oats, millets, ragi, jowar, bajra etc. are some complex carbs.
Proteins – Proteins are also essential to build and repair the muscles, tissues, skin etc. Hence, it is important to include high protein in your diet to support your weight loss program. At least 30 percent of your diet must include proteins such as rajma, choley, lobia, green gram etc. One serving of protein per meal is good.
Fats – Though fat is not considered good for health, it is necessary for everyone to produce hormones, provide energy and store vitamins. Your diet should contain 20 percent healthy fats. You can use a blend of oils such as olive, groundnut, mustard, sunflower, sesame, etc. along with limited portions of butter or ghee to get the fat intake in your body.
Vitamins and Minerals – Besides the above, vitamins and minerals are also equally important for your body including vitamin A, E, B12, D as well as calcium, iron etc. All these support the bones, cell production, muscle function and so on. The sources of these vitamins and minerals are plant based food, fish and meat, nuts, green vegetables, oilseeds, fruits etc. So, it is important to include 100 grams each of fruits and greens in your meal.
A balanced diet together with regular exercise goes hand in hand when you want to lose weight. Also, quality sleep is a significant factor that plays a great role. Below are some factors that contribute to losing weight.
Several myths are there about the weight loss diet. Being ignorant about these myths might be a detriment to your optimum weight loss journey. So, let us bust some myths below and know the facts about your weight loss diets.
Myth-1: As per myth, you are supposed to cut out all carbs in your diet while trying to lose weight.
Fact: The fact is carbohydrates are an essential part of a balanced diet and shouldn’t be eliminated.
Myth-2: The myth is that highly restrictive fad diets guarantee quick and permanent results for weight loss.
Fact: But the fact is these diets may just help you lose weight temporarily
Myth-3: The myth is that you can lose weight by skipping meals
Fact: However, the fact is skipping meals slows the metabolism, which leads to eating more for the next meal
Myth-4: There is a popular myth that your health supplements can replace a healthy diet.
Myth-1: But the fact is supplements should be consumed only to balance your diet.
To Conclude
You don’t have to say no to your regular food that you eat or get into huge changes in terms of your eating habits and your diet. You just need to follow a balanced diet plan to stay fit, get into shape and lose extra weight. Even in the case of diet for weight loss for females, it is important to consider the nutritional requirements as per the bodily needs.
Browse PayBima Blogs to read interesting posts related to Health Insurance, Car Insurance, Bike Insurance, Term Life Insurance, and Investment section. You can visit PayBima to Buy Insurance Online.
It is difficult to choose a single Indian food item as the best diet plan for fat loss. Most whole foods that are available in their natural form are best for weight loss. These include pulses, nuts, seeds, spices and so on.
Yes, regular exercise can help a person to lose stomach fat and in overall weight loss. There are some specific exercises including Aerobics which are known to reduce belly fat. Cardio exercises are also effective in this regard to reduce fat if done in the right way.
No, there is no such specific drink that can be consumed to burn fat overnight. However, certain drinks like jeera water, lemon water, amla juice etc. which can help in boosting metabolism and getting rid of excess fat.
There are many good rules to follow for weight loss. Here are some of the important ones;
Always stay hydrated
Improve diet
Look for calorie deficit plan
Have a protein-rich diet
Get into regular workout
Stay active physically
Maintain healthy lifestyle
Get good sleep
Indian diets include diverse healthy food items such as cereals, pulses, fruits and vegetables and hence they are healthy. Try to limit the consumption of excess meat.
Avoid the following food items to maintain good weight;
Processed Food
Junk food
Alcoholic beverages
Sugary drinks and
Desserts
Yes, vegetarian diets can help people in losing weight. Though, vegetarian diets may lack in animal protein but including protein in the form of curd, paneer and lentils can suffice the requirement. These food items are protein rich vegetarian items that support weight loss.
PayBima Team
PayBima is an Indian insurance aggregator on a mission to make insurance simple for people. PayBima is the Digital arm of the already established and trusted Mahindra Insurance Brokers Ltd., a reputed name in the insurance broking industry with 17 years of experience. PayBima promises you the easy-to-access online platform to buy insurance policies, and also extend their unrelented assistance with all your policy related queries and services.
AYUSH treatments have recently generated massive popularity as an emerging branch of medicine. Looking at the increasing demand for the treatment, it has become imperative.
The year 2024 started with some groundbreaking measures and initiatives in the health insurance sector to facilitate policyholders with better health coverage and benefits. One.
Our knee is an important joint in the entire musculoskeletal system. The support and strength of the knee are pivotal for fluid movement and locomotion..
Updated on Jan 30, 2024 Understanding how OPD and IPD are two different terms in medical science, their coverage in health insurance plans and the.
Updated on Jan 23, 2024 February 10 marks the National Deworming Day observed every year across India. Let us understand the importance of deworming and.
Insurance is an indispensable requirement. However, not everyone can afford individual medical insurance to stay covered against major uncertainties, especially after retirement. If that is.
Updated on Feb 22, 2024 World Cancer Day aims at educating people and spreading awareness about detecting cancer and its prevention and treatment. Let us.
Updated on Jan 23, 2024 Rare Disease Day is an occasion observed on the last day of February every year. This year February 28 marks.
Cancer is a disease that needs no introduction. We all know how deadly the disease is and how rapidly it is spreading across the world,.
Updated on Jan 30, 2024 What is Insurance Regulatory and Development Authority (IRDA)? - Know in Detail The Insurance Regulatory and Development Authority of India.
Speak to our advisor
Mahindra Insurance Brokers Limited (A Mahindra Group Company) - Unit-202, A-Wing, 2nd Floor, Amiti Building, Agastya Corporate Park, Kamani Junction, LBS Marg, Kurla West, Mumbai - 400070. Tel: +91 22 66423800
Licenced by IRDAI License No. 261; License Validity : 17-05-2025; Category : Composite Broker; CIN : U65990MH1987PLCO42609 Member of Insurance Brokers Association of India (IBAI).
Insurance is the subject matter of solicitation.
For a seamless experience, use the latest version of Chrome/Firefox/Internet Explorer.
Copyright © 2024 Mahindra Insurance Brokers. All Right Reserved.
Verify your number to activate your best premium offer
Please enter the OTP sent to XXXXXX 4099 to continue