A diet plan for weight loss is a major problem for many and is often the first priority of their fitness plan. Weight loss is not easy and requires discipline, effort and patience. This can be achieved through a healthy lifestyle with a good diet and regular physical activity. Most people have the misconception that a weight loss diet requires drastic diets such as intermittent fasting, a 4-week diet, a ketone diet or health supplements such as medication or pills. This is wrong. A balanced diet with the right proportions of all food groups is required. More often than not, food that a person is used to eating from birth is the best diet to lose weight instead of trying different refined foods.
The Indian diet chart for wieght loss of more than 4 weeks is very effective because Indian meals are very balanced because they contain proteins, fat, carbohydrates and fiber in the required ratio. There are various nutritious foods such as grains, lentils, healthy fats, vegetables, dairy products, and fruit. Because there are many ways to prepare Indian dishes, you can always find healthier options. In addition, many traditional Indian spices and herbs are extremely healthy, such as chili, turmeric, garlic, cinnamon, cardamom, ginger and basil.
The Indian diet with weight loss diet for women is now gaining a special pace because more and more women who work in both offices and at home need the right amount of nutrients and a balanced diet.
The specialist recommended below one month weight-loss diet plan, especially for Indians.
Week 1: Weight loss diet plan
Early morning: 1 selected fruit + 3-4 mixed seeds such as watermelon, flax, sesame, melon, to name just a few.
Breakfast: open breaded sandwich with mint chutney / 2 sambhar idlis / Akki roti with dill and sambhar leaves / 2 egg yolks with 2 whole-grain bread slices / 2 multigrain mixed vegetables parathas + 1 cup of vegetable juice to choose from.
Mid- Morning: 4 walnuts and 2 dates / fruit of your choice / Delicate coconut water with Malai
Pre Lunch: 1 plate of your favorite salad with vinegar sauce. Suggestions for blog recipes
Lunch: 2 multigrain roti / 1 red or brown Katori rice + 1 valley bowl / legumes such as rajma / bhurji egg / non-vegetarian subji + 1 bowl of low-fat cottage cheese
Mid of the evening: 1 glass of tea or coffee / 1 glass of buttermilk
Snack: 1 selected fruit / 1 glass of protein drink from whey / 1 bowl of bra sprouts
Dinner: 1 bowl of chicken sauce + 1 bowl of rice / 2 multigrain rotis + salad + 1 bowl of low-fat cottage cheese / 1 bowl of vegetable dahlia upma or 1 bowl of vegetable upma + 1 bowl of sambhar + 1 bowl of salad or soup
Check your BMI
Post-dinner (if you are up late): 4-5 pieces of nuts / 1 cup of warm, lowfat milk
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Week 2: Weight loss diet plan
Early morning: 10 ml wheatgrass juice + 5 to 6 almonds and walnuts
Breakfast: 2 medium-sized uthappam vegetables from sambhar / 1 bowl of dahlia upma + chutney / 2 medium-sized paneer, oats and ragi dosa from sambhar / 1 bowl of fruit, linseed and porridge / 1 bowl of red rice or brown mixed rice pongal + 1 bowl of sambhar / 1 porous red rice poha + 1 glass of vegetable juice of your choice
Mid Morning: 1 cup of whey protein shake with milk / a plate with assorted fruit platter / Trail mix / Tender coconut juice with the malai.
Pre Lunch : 1 bowl of minestrone soup with more vegetables and less pasta.
Lunch: 2 multigrain roti + 1 bowl of subji / non-vegetarian subji vegetables + 1 bowl of cooked chaat pulse (rajma, chana, black chana, green moong, etc.) / 1 bowl of red or brown rice + 1 bowl of vegetable subji + 1 egg vegetable omelet .
Snack: 2 khakras with multigrain flour / 1 selected fruit + 1 cup of green tea / Trail mix with mixed seeds.
Dinner: 1 bowl of brown basmati rice, chicken biryani / vegetable pulao + 1 bowl of raita vegetable + 1 bowl of vegetable or chicken salad of your choice / 1 bowl of steamed red rice + 1 bowl of mixed sambhar vegetables + 1 bowl of vegetables and 1 bowl of salad / 2 multigrain roti + 1 bowl of mixed herbs / fish curry + 1 bowl of cottage cheese.
After dinner (if you are late): 1 cup of whey protein shake if you miss it during a snack or just a glass of warm milk.
Week 3: Weight Loss Diet Plan
Early in the morning: 10 Spirulina or green leafy vegetable juice + 1 fruit selected
Breakfast: 1 bowl of poha vegetable sprout with chutney / 3-4 dal paddu with sambhar / 2 oat idli + sambhar / 2 methi parantha with low-fat cottage cheese / 2 mixed vegetables adai uttapams + 1 bowl of mixed vegetable sambhar.
Mid Morning: 1 selected fruit / handful of different nuts / 2 tablespoons spore mix
Pre Lunch: 1 bowl of salad with sprouts of your choice / 1 bowl of mixed vegetables, thick soups.
Lunch: 2 multigrain roti + 1 bowl of vegetables or without vegetables (seafood, fish, chicken) choice of subji + 1 bowl of coarse dal / 1 bowl of red rice + 1 bowl of mixed sambhar vegetables + 1 bowl of subji + 1 bowl of low-fat cottage cheese
Snack: Til or peanut chikki with 1 cup of spirulina and mixed vegetable juice.
Dinner: 1 bowl of selected fruit and vegetable salads + 2 bran rotis (wheat or oat bran) + 1 bowl of vegetable supplements / 1 bowl of red or brown rice + 1 bowl of dal + 1 bowl of cottage cheese
Post dinner (when you are awake): 1 cup of whey protein cocktail
Week 4: Weight Loss Diet Plan
Early in the morning: 10 ml Amla juice + 3-4 blends of walnuts and almonds.
Breakfast: 2 medium-sized Dalmatians (made from a remaining valley) + 1 bowl of low-fat cottage cheese / 2 vegetables Ragi pad with nutritious chutney / 2 small and fluffy vegetable pancakes / 2 paranthas + 1 bowl of vegetable raita / paneer and a bath with vegetable rice (from rice leftovers) + 1 bowl of cottage cheese / 2 sambhar idlis
Early Morning: chikki amaranth seed / 3-4 dried fruit / 1 bowl of sliced fresh fruit of your choice
Pre Lunch: 1 bowl of sprout salad / 1 bowl of grilled chicken or fish salad
Lunch: 1 bowl of millet and dal khichdi + 1 bowl of mixed vegetables kadhai / 2 multigrain roti + 1 bowl of non-vegetarian subji or bhurji eggs + 1 cup of seasoned cow’s milk / 2 green uttapams-millet + 1 bowl of sambhar.
Snack: 1 cup of spicy boiled corn or 1 corn on the slice + 1 cup of coffee, tea or green tea / 1 fruit of your choice / 1 glass of whey protein shake
Dinner: 1 bowl of vegetable salad and mixed seeds + 2 multigrain roti + 1 subegi without vegetables or trough / your choice / 1 bowl of red or brown rice + 1 bowl of sambhar-vegetable mix + 1 bhurji egg.
Post dinner (when you are awake): 1 cup of warm milk.
* Disclaimer: This is a general diet plan and should not be confused with specific weight loss tips for people with complex diseases. We recommend visiting a experts dietitian Shiimpy Matharu for an in-depth health analysis and a weight loss diet plan. Everyone’s metabolism is different and therefore they may react differently to this diet.