Maxgains fitness & healthy lifestyle blog

All you have to do is eat healthy food. This can seem impossible in India due to our food culture and dietary habits. A typical Indian meal is rich in sugar and carbohydrates – Indians eat lots of sweets, potatoes, and rice.

We love snacks, and we can’t imagine our lives without them. We encourage our family and friends to eat more as a sign that we are showing hospitality and affection. If they refuse, it is considered a rebuke.

We have never considered physical exercise to be essential. It’s not surprising that India has a growing obesity problem.

The answer does not lie in shunning Indian food or following fad diets. You’ll also find that Indian food is best when you use the foods you already have in your home. This will allow you to diet plan to lose weight fast and make a few adjustments to your diet.

Learn the Science Behind Weight Loss

Caloric intake and expenditure are critical factors in weight loss and gain. You lose weight if you eat fewer calories than you expend and gain weight if you eat more calories than what you sweat.

All you have to do to lose those extra kilos is to eat within your calorie limit and burn the necessary calories. Experts recommend combining the two.

It is not enough to determine how many calories your body requires. While four samosas (600 cal), two pizza slices (500 cal), and two gulab jamuns (385-85 cal) might be within your daily intake of 1500 calories, these unhealthy foods can lead to other health issues like high cholesterol or blood sugar.

You must ensure your Indian diet plan is balanced to lose weight healthily. It covers all food groups and all nutrients necessary for good health.

The Best Diet Plan to Lose Weight

Many foods provide all the nutrients and calories the body requires to be healthy. A balanced diet that includes macronutrients, such as carbohydrates, protein, fat, and vitamins, as well as micronutrients, like vitamins and minerals, is highly recommended.

A combination of five food groups is the best Indian weight-loss diet. These are fruits, vegetables, cereals, pulses, meat, dairy products, fats, oils, and milk products. Knowing how to divide food groups and determine the ideal time and best way to eat is equally important.

7 Day Diet Plan For Weight Loss

Many things go into a healthy diet. Many factors can affect one’s nutritional requirements. This could vary depending on gender. For example, males’ dietary needs may differ from those of females.

Geography plays a part as well. The North Indian diet is very different from the South Indian. This is where meal preferences are essential, as the food choices of vegetarians and vegans differ significantly from those of non-vegetarians.

We have created a diet plan ideal for weight loss using Indian food. This 7 day diet plan for weight loss indian, known as a 1200-calorie diet plan, is only a sample and should only be followed by consulting a nutritionist.

Weight Loss Diet Plan Chart – Day 1

Start your day with cucumber water. Have oat porridge and mixed nuts for breakfast.
Next, make a roti using dal and gajar matar sabzi as lunch.
You can finish the meal with lauki sabzi, dal, and a roti.

Day 1 Diet Chart

6:30 a.m. Cucumber Detox Water (1 glass)

8:00 a.m. Oats porridge with skimmed Milk (1 bowl).Mixed Nuts (25g)

12:00 PM Skimmed Milk Paneer (100g)

2:00 PM Mixed Vegetable Salad (1 katori)

2:10 PM Dal(1 katori)Gajar Matar Sabzi (1 katori)Roti (1 roti/chapati).

4:00 p.m. Buttermilk (1 glass), Cut Fruits (1 cup),

5:30 p.m. Tea with less sugar and Milk (1 teacup).

8:50 p.m. Mixed Vegetable Salad (1 Katori)

9:00 PM Dal (1 katori) Lauki Sabzi (1 katori)Roti (1 roti/chapati).

Weight Loss Diet Plan Chart – Day 2

Have a mixed vegetable stuffed potato roti and curd for breakfast on the second day.
Half a katori (half a bowl) of methi rice is a good lunch option.
The next step is to end the day with green chutney and sauteed vegetables.

Day 2 Diet Chart

6:30 a.m. Cucumber Detox Water (1 glass)

8:00 a.m. Curd (1.55 Katori) Mixed Vegetable Stuffed Roti (2 Pieces)

Noon Skimmed Milk Paneer (100g)

2:00 p.m. Mixed Vegetable Salad (1 Katori)

2:10 p.m. Lentil Curry (0.75 c) Methi Rice (0.75 c)

4:00 p.m. Apple (0.5 small (2-3/4″ dia)) Buttermilk (1 Glass)

5:30 p.m. Coffee with Milk and less sugar (0.5 teacups)

8:50 p.m. Mixed Vegetable Salad (1 Katori)

9:00 p.m. Sauteed Vegetables With Paneer (1 Katori) Roti (1 Roti/chapati).Green Chutney (2 teaspoons)

Weight Loss Diet Plan Chart – Day 3

For breakfast on day 3, Multigrain Toast with Skim Milk Yogurt would be served.
Sauteed vegetables with paneer, green chutney, and sauteed vegetables in the afternoon.
Half a Katori, each of methi rice or lentil curry and some coconut milk, to end your day positively.

Day 3 Diet Chart

6:30 a.m. Cucumber Detox Water (1 glass)

8:00 a.m. Skim Milk Yogurt (1 cup (8 fl oz)) Multigrain Toast (2 toast)

Noon Skimmed Milk Paneer (100g)

2:00 p.m. Mixed Vegetable Salad (1 Katori)

2:10 p.m. Sauteed Vegetables With Paneer (1 Katori) Roti (1 Roti/chapati).Green Chutney (2 teaspoons)

4:00 PM Banana (0.5-inch (6” to 66-7/8” in length)) Buttermilk (1 liter)

5:30 p.m. Tea with less sugar and Milk (1 teacup).

8:50 p.m. Mixed Vegetable Salad (1 Katori)

9:00 p.m. Lentil Curry (0.75 c) Methi Rice (0.75 c)

Weight Loss Diet Plan Chart – Day 4

Start Day 4 with a Smoothie of Fruit and Nuts Yogurt, and an Egg Omelette
You can continue this with Moong Dal, Bhindi Sazi, and roti.
Complement your day’s meal with steamed rice or palak chole.

Day 4 Diet Chart

6:30 a.m. Cucumber Detox Water (1 glass)

8:00 a.m. Smoothie with Fruit and Nuts Yogurt (0.75 liters)Egg Omelette (1 serving (one egg))

12:00 PM Skimmed Milk Paneer (100g)

2:00 PM Mixed Vegetable Salad (1 katori)

2:10 PM Green Gram Whole Dal Cooked (1 katori) Bhindi sabzi (1 katori)Roti (1 roti/chapati).

4:00 p.m. Orange (1 fruit (2-5/8″ dia)) Buttermilk (1 glass)

5:30 p.m. Coffee with Milk and less sugar (0.5 teacups).

8:50 p.m. Mixed Vegetable Salad (1 katori)

9:00 p.m. Palak Chole (1 bowl) Steamed Rice (0.5 katori)

Weight Loss Diet Plan Chart – Day 5

Have a glass of skimmed Milk and Peas Poha on the fifth day for breakfast.
In the afternoon, eat a missi-roti with low-fat paneer curry.
End your day with curd, aloo baingan tamatar Ki Sabzi.

Day 5 Diet Chart

6:30 a.m. Cucumber Detox Water (1 glass)

8:00 a.m. Skimmed Milk (1 drink) Peas Poha (1.5 Katori)

Noon Skimmed Milk Paneer (100g)

2:00 p.m. Mixed Vegetable Salad (1 Katori)

2:10 p.m. Low Fat Paneer Curry (1.55 Katori) Missi Roti (1. roti)

4:00 p.m. Papaya (1 cup 1″ pieces) Buttermilk (1 glass)

5:30 p.m. Tea with less sugar and Milk (1 teacup).

8:50 p.m. Mixed Vegetable Salad (1 Katori)

9:00 PM Curd (1.5 katori) Aloo Baingan Tamatar Ki Sabzi (1 katori)Roti (1 roti/chapati).

Weight Loss Diet Plan Chart – Day 6

For breakfast, have an idli and sambar on Day 6.
Lunch: Roti with curd and aloo baingan, tamatar ki Sabzi
End Day 6 by eating green gram and bhindi-sabzi

Day 6 Diet Chart

6:30 AM Cucumber Detox Water (1 glass)

8:00 AM Mixed Sambar (1 bowl), Idli (2 Idli).

12:00 PM Skimmed Milk Paneer (100g)

2:00 PM Mixed Vegetable Salad (1 katori)

2:10 PM Curd (1.5 katori) Aloo Baingan Tamatar Ki Sabzi (1 katori)Roti (1 roti/chapati).

4:00 p.m. Cut Fruits (1 cup), Buttermilk (1 glass).

5:30 p.m. Coffee with Milk and less sugar (0.5 teacups)

8:50 p.m. Mixed Vegetable Salad (1 Katori)

9:00 PM Green Gram Whole Dal Cooked (1 katori)Bhindi sabzi (1 katori)Roti (1 roti/chapati).

Weight Loss Diet Plan Chart – Day 7

Start the seventh day with green garlic chutney and besan chilla.
For lunch, eat steamed rice with palak chole
Low-fat paneer curry and missi roti are healthy ways to end the week.

Day 7 Diet Chart

6:30 a.m. Cucumber Detox Water (1 glass)

8:00 a.m. Besan Chilla (2 cheela) Green Garlic Chutney (3 tablespoons)

Noon Skimmed Milk Paneer (100g)

2:00 p.m. Mixed Vegetable Salad (1 Katori)

2:10 p.m. Palak Chole (1 bowl) Steamed Rice (0.5 Katori)

4:00 p.m. Apple (0.5 small (2-3/4″ dia)) Buttermilk (1 Glass)

5:30 p.m. Tea with less sugar and Milk (1 teacup).

8:50 p.m. Mixed Vegetable Salad (1 Katori)

9:00 p.m. Low Fat Paneer Curry (1 Katori) Missi Roti (one roti).

Weight Loss

It is crucial to ensure that your diet plan is balanced. These nutrients should be included in your diet plan.

Carbohydrates Diet Plan Carbohydrates should account for half of your daily calories. They are the body’s primary source of energy.

Simple carbs like bread, biscuits, white rice, wheat flour, and white rice are too sugary and sour for you. Opt for complex carbs, which are rich in fiber and packed with nutrients, instead.

Fiber-rich complex carbs, which are more challenging to digest, can make you feel fuller for longer and are the best choice for weight control. Brown rice and Oats are good options for complex carbs.

Proteins Diet Plan

Indians are not able to meet their daily protein requirements. This is a problem because proteins are vital to the body’s ability to build and repair tissues, muscles, cartilage, and skin and pump blood.

Consuming 30% protein from whole pulses (rajma and chole, lochia gram), paneer, chana milk, green leafy vegetables, eggs, white meats, or sprouts would be best. It is essential to have one serving of protein with each meal.

Fats Diet Plan

Fats, a food group with a bad reputation, are necessary for our bodies because they produce hormones and store vitamins. They also provide energy.

Experts recommend that 20% or one-fifth of your diet be made up of healthy fats, including monounsaturated, polyunsaturated, and Omega-3 fatty acids. Research shows that a healthy approach to a fat diet will be beneficial.

Combining oils to make different meals, such as olive oil, rice bran, mustard oil, soya beans, sesame, and sunflower oil, with limited amounts of butter or ghee, is the best way to eat fats. Trans fats, such as those found in fried foods and baked goods, must be avoided at all costs.

Vitamins and Minerals Diet Plan

Vitamins A and C are vital for the body because they support metabolism, nerve function, muscle function, cell maintenance, and production.

These minerals are primarily derived mainly from plants, meat, and fish. However, they can also be found in nuts, oilseeds, fruits, and green leafy veggies.

Nutritionists and experts recommend eating 100g of greens and 100g of fruits each day.

Indian Weight Loss Diet Plan Meal Swaps

It is possible to replace unhealthy foods in your Indian Diet Plan with healthier options.

Instead of reaching for the unhealthy potato chip snack, opt for healthy popcorn. You can also explore other healthy meal options.

These habits, along with a healthy Weight Loss diet plan, will help you to stay fit:

Eat 5-6 meals daily: Instead of three large meals, have three small meals and snack breaks throughout the day. Regularly spacing your meals prevents acidity bloating and helps to curb hunger pangs. So, quit your junk food habit by making healthier snacking choices in your Indian diet plan.
Eat early: Indians have a later dinner than other societies. Late dinners can cause weight gain because metabolism slows down at night. Experts suggest that you finish your day’s meal by 8 p.m.
Drink lots of water. How can drinking more water help with weight loss? For starters, it’s zero calories. Drinking water every day can reduce hunger pangs. Get six to eight glasses of water each day to lose Weight. You can also view a list of beverages to help you lose Weight.
Get a lot of fiber. Fiber is essential for healthy digestion and good heart health. There are many great sources of fiber, including oats, legumes, flax seeds, fruits, and brom.

All of the above is concluded. You don’t have to change your eating habits or drastically alter your diet.