Set of Quick Useful Best Indian Diet Plan for Weight Loss | 2020

Best Indian Diet Plan for Weight Loss 

It is safe to say that you are searching for the Best Indian Diet Plan for Weight Loss intend to shed pounds? the principles are basic. you should simply begin eating right. be that as it may, in India, this can feel like an unrealistic test, given our food culture and dietary propensities.

Set of Quick Useful Best Indian Diet Plan For Weight Loss
 Best Indian Diet Plan For Weight Loss

For example, a commonplace Indian feast is high in starches and sugar – we eat a lot of potatoes, rice and desserts.

We additionally love our tidbits and can't envision a day without our fix of namkeen and bhujia. we pressurize our friends and family into eating too much, as a sign of hospitality and affection, consider declining an extra helping a censure.

To top everything, we've never clutched physical exercise as key. it’s no wonder that India is battling a growing obesity problem.

But the answer doesn’t lie in shunning Indian food in favor of foreign ingredients or fad diets. you'll see that the best Indian diet plan to arrangement comprises of foods you've just got in your kitchen and that you can get more fit by rolling out a couple of improvements to your diet plan

Table of Contents

  • The Best Indian Diet Plan for Weight Loss
  • Why Aren’t you Losing Weight?
  • What Food Groups Does It Include?
  • Expert Recommended 4 Weeks Indian Diet Plan
  • Healthy Foods to Eat
  • Foods to Avoid
  • Smart Ways to Lose Weight?
  • Indian food and drinks linked with weight loss
  • Balanced Diet Chart
  • Weight Loss Tips:
  • The Bottom Line

The Best Indian Diet Plan for Weight Loss

No single food provides all the calories and food the body needs to stay healthy. that’s why a balanced diet comprising of macronutrients like carbohydrates, protein and fat along with micronutrients such as vitamins and minerals, is recommended.

The Best Indian Diet Plan for Weight Loss is a mix of the five significant food classes – leafy foods, vegetables and pulses, meat and dairy items, and fats and oils. Knowing how to divvy up the food group, designate part estimates, and the best/perfect time to eat is important.

Read Also - 7-Day Vegetarian Meal Plan

Why Aren’t you Losing Weight?


Henceforth practice which has been worshipped as 'the answer for weight loss', just records for little changes in weight. 

What Food Groups Does It Include? 

The Indian diet plan is well off in nutritious types of food like grains, lentils, solid fats, vegetables, dairy and fruits

The weight control plans of most Indian people are enthusiastically affected by religion, particularly Hinduism. the Hindu religion teaches nonviolence and that all living things should be valued equally.

Flavors, for example, turmeric, fenugreek, coriander, ginger and cumin are at the bleeding edge of customary dishes, including rich flavor and amazing healthful advantages.

Expert Recommended 4 Weeks Indian Diet Plan                  
Expert Recommended 4 Weeks Indian Diet Plan
4 Weeks Indian Diet Plan Weight Loss

Week 1: Weight Loss Diet 

Early morning: 1 product of your choice + 3-4 mixed seeds, for instance, watermelon, flax, sesame, melon to give some examples.

Breakfast: Open paneer sandwich with mint chutney/Akki roti with dill leaves and sambhar/ 2 idlis with sambhar/2 egg omelet with 2 whole-grain bread cuts/2 multigrain mixed vegetable parathas + 1 glass of vegetable juice of your choice.

Early in the day: 4 pecans and 2 dates/fruit of your decision/delicate coconut water with malai. 

Pre-lunch: 1 plate of favored serving of mixed greens with vinegar dressing.  

Lunch: 2 multigrain roti/1 katori red or earthy colored rice + 1 bowl dal/beats like rajma/egg bhurji/non-veg subji + 1 bowl low-fat curd

Mid-night: 1 glass of tea or espresso/1 glass buttermilk
Bite: 1 product of your decision/1 glass whey protein drink/1 bowl Sprouts bhel. 

Dinner: 1 bowl chicken sauce + 1 bowl rice/2 multigrain rotis + plate of mixed greens + 1 bowl low-fat curd/1 bowl vegetable dalia upma or 1 bowl millet vegetable upma + 1 bowl sambhar + 1 bowl of serving of mixed greens or soup. 

Post-dinner (in the event that you are up late): 4-5 bits of nuts/1 glass warm low-fat milk.

Week 2: Weight Loss Diet

Early morning: 5 to 6 almonds and walnuts + 10 ml wheatgrass juice

Breakfast: 2 medium vegetable uthappam with sambhar/1 bowl vegetable Dalia upma + chutney/2 medium paneer, oats and ragi dosa with sambhar/1 bowl organic product, flaxseed and oats porridge/1 bowl red rice or earthy colored rice beat blended Pongal + 1 bowl sambhar/1 grew red rice poha + 1 glass vegetable juice of decision

Early in the day: 1 glass Whey protein shake with milk/arranged organic product platter/Trail blend/Tender coconut juice with the malai.

After lunch: Pasta with more vegetables and 1 bowl minestrone soup.

Lunch: 2 multigrain roti + 1 bowl vegetable subji/non-veg subji + 1 bowl bubbled beat chaat (rajma, chana, dark chana, green moong and so forth)/1 bowl red or earthy colored rice + 1 bowl blended vegetable subji + 1 vegetable egg omelet.

Snack: 2 multigrain flour khakras/1 product of your decision + 1 cup green tea/Trail blend in with blended seeds.

Dinner: 1 bowl vegetable earthy colored rice basmati chicken biryani/vegetable pulao + 1 bowl vegetable raita + 1 bowl vegetable or a chicken plate of mixed greens of decision/1 bowl steamed red rice + 1 bowl blended vegetable sambhar + 1 bowl non-veg/vegetable subji + 1 bowl serving of mixed greens of decision/2 multigrain roti + 1 bowl blended spiced dals/fish curry + 1 bowl curd.

Post-dinner: (in the event that you are up late): 1 glass of whey protein shake whenever missed during nibble or basically a glass of warm milk.

Week 3: Weight Loss Diet

Early morning: 10 Spirulina or green verdant veggie juice + 1 product of your decision.

Breakfast: 1 bowl vegetable sprout poha with chutney/3-4 dal paddu with sambhar/2 oats idli + sambhar/2 methi parantha with low-fat curd/2 blended vegetable adai uttapams + 1 bowl blended veg sambhar.

Early in the day: 1 product of your decision/fistful of Assorted nuts/2 tbsp of trail blend

Pre-lunch: 1 bowl sprout serving of mixed greens of decision/1 bowl blended veggies thick soup.

Lunch: 2 multigrain roti + 1 bowl veg or non-veg (meat, fish, chicken) subji of decision + 1 bowl of thick dal/1 bowl red rice + 1 bowl blended vegetable sambhar + 1 bowl low-fat curd + 1 bowl subji.

Snack: Til or nut chikki with 1 cup spirulina and blended veggie juice.

Dinner: 1 bowl products of the soil blended serving of mixed greens of decision + 1 bowl of non-veg subji/1 bowl+ 2-grain rotis (wheat roti or oat wheat) red rice or earthy colored rice + 1 bowl dal + 1 bowl curd.

Post-dinner (in the event that you are up late): 1 glass of whey protein shake.

Week 4: Weight Loss Diet

Early morning: Almond and 3-4 walnuts + 10 ml Amla juice

Breakfast: 2 medium dal paranthas (produced using extra dal assuming any) + 1 bowl low-fat curd/2 Ragi veggies paddus with nut chutney/2 little and cushioned vegetable hotcakes/2 paranthas + 1 bowl vegetables raita/Paneer and vegetable rice shower (from extra rice) + 1 bowl curd/2 idlis with sambhar.

Early in the day: Amaranth seeds chikki/3-4 dry natural products/1 bowl cut new products of decision.

Pre-lunch: 1 bowl sprout serving of mixed greens/1 bowl flame-broiled chicken or a fish plate of mixed greens.

Lunch: 1 bowl millet and dal khichdi + 1 bowl blended vegetable kadhai/2 multigrain roti + 1 bowl non-veg subji or egg bhurji +1 glass of spiced buttermilk/2 vegetable millet uttapams + 1 bowl sambhar.

Snack: 1 cup spiced bubbled corn or 1 fresh corn + 1 mug espresso, tea or green tea/1 Fruit of decision/1 glass whey protein drink.

Dinner: 1 bowl vegetable and blended seeds serving of mixed greens + 2 multigrain roti + 1 non-veg subji or dal of your decision/1 bowl red or earthy colored rice + 1 bowl blend veg sambhar + 1 egg bhurji.

Post-Dinner (on the off chance that you are up late): 1 glass warm milk.

*Disclaimer: This is a general eating diet plan and ought not to be confused for a particular weight loss recommendation for people with complex wellbeing conditions. we suggest you visit food for in-depth health analysis and a weight loss plan. everybody contrasts as far as their digestion and thus may respond contrastingly to this eating regimen as well.

Read Also - Top 24 Best Weight Loss Friendly Foods for Healthy

Healthy Foods to Eat

There are many tasty foods and beverages to pick when following a Lacto-veggie lover diet for losing weight
Healthy Foods to Eat for Weight loss
Healthy Foods to Eat for Weight loss

What to Eat

Have a go at consolidating the following ingredients into your day by day meal plan:

  • Vegetables: Tomatoes, spinach, eggplant, mustard greens, okra, onions, bitter melon, cauliflower, mushrooms, cabbage and more.
  • Fruit: Including mango, papaya, pomegranate, guava, oranges, tamarind, lychee, apples, melon, pears, plums, bananas.
  • Nuts and seeds: Cashews, almonds, peanuts, pistachios, pumpkin seeds, sesame seeds, watermelon seeds and more.
  • Legumes: Mung beans, black-eyed peas, kidney beans, lentils, pulses and chickpeas.
  • Roots and tubers: Potatoes, carrots, sweet potatoes, turnips, yams.
  • Whole grains: Brown rice, basmati rice, millet, buckwheat, quinoa, barley, corn, whole-grain bread, amaranth, sorghum.
  • Dairy: Cheese, yogurt, milk, kefir, ghee.
  • Herbs and spices: Garlic, ginger, cardamom, cumin, coriander, garam masala, paprika, turmeric, black pepper, fenugreek, basil and more.
  • Healthy fats: Coconut milk, full-fat dairy, avocado, coconut oil, mustard oil, olive oil, peanut oil, sesame oil, ghee.
  • Protein sources: Tofu, legumes, dairy, nuts and seeds.

Meals and snacks should concentrate on fresh, entire foods enhanced with herbs and spices.

Also, including non-stachy vegetables like greens, eggplants or tomatoes to your meals will give an increase in fiber that can help you with feeling satisfied for a more extended timeframe in the wake of eating.

What to Drink

A simple method to curtail abundance calories and sugar is to keep away from sugar-improved drinks and juices. these beverages can be high in both calories and sugar, which can negatively affect weight loss.

Healthy drink option includes:

  • Water
  • Sparkling water
  • Unsweetened tea including Assam, Darjeeling and Nilgiri teas.


A healthy Indian diet plan should concentrate on fresh ingredients, for example, unsweetened, tubers, whole grains, fruits, legumes, healthy fats and vegetables.

Foods to Avoid

Picking foods and drinks that are highly processed, loaded with sugar or high in calories can attack your losing weight efforts.

Foods to Avoid for Weight Loss
Foods to Avoid for Weight Loss

In addition to the fact that items resemble sweets, fried foods and soft drink not useful for losing weight — they aren't good for overall health

Eating a too-much amount of prepared food and items laden with sugars can expand the danger of chronic diseases.

For example, drinking sugar-sweetened beverages like soda, fruit punch and juices every day has been associated with increased risks of diabetes, obesity and heart disease.

Additionally, , consuming unhealthy foods can make it harder for you to lose fat and keep up a healthy weight.

For optimal health, limit the following food or avoid them altogether:

  • Sweetened beverages: Soda, fruit juice, sweetened tea, sweet lassi, sports drinks
  • High-sugar food: Pastries, candy, cookies, ice cream, rice pudding, sweetened yogurt, digestive biscuits, cakes, high-sugar cereals
  •  Sweetener: Honey, jaggery, condensed milk, sugar
  • Sweetened sauces: Salad dressings with added sugar, ketchup, barbecue sauce, sweetened curries
  • High-fat food: Fast food like McDonald's, bhujia, chips, fried food sources, french fries
  • Refined grains: Scones, products including white bread, white pasta
  • Trans fats: Vanaspati, margarine, highly processed foods, fast food
  • Refined oils: Canola oil, soybean oil, corn oil, grapeseed oil

Despite the fact that it's superbly fine to appreciate an intermittent treat, limit the foods and beverages recorded above is best for overall health.


Evading improved drinks, fast food, fried items high in included sugar can help you with losing weight and get more benefits. 

Smart Ways to Lose Weight?

Aside from focusing on fresh, whole foods, there are other lifestyle changes that can help you lose weight.
Smart Ways to Lose Weight
Smart Ways to Lose Weight
What’s more, adopting the following healthy habits can help you maintain a healthy weight over your lifetime.

Increase Activity

To create a calorie deficit that will help you lose weight, it’s critical to increase the amount of activity in your day.

Find an activity that you enjoy, whether it be a sport or working out at the gym.

Even if you don’t exercise formally, take a stab at expanding the number of steps you take each day. It’s a simple way to burn more calories and get fit.

To lose weight, aim for a goal of 10,000 steps per day and work up to that goal over time.

Practice Mindful Eating

Many people eat on the run or expend meal while they're diverted. 

Instead, make a point to focus on your meals and pay attention to feelings of hunger and fullness. it’s a great way to get more in tune with your body.

Eating more slowly can also promote weight loss by increasing feelings of fullness and decreasing hunger.

Another a useful habit to control your food intake is to avoid eating in front of the television or while surfing the web.

Make Smart Choices

Eating healthy can be a challenge, so set goals ahead of time and stick to them.

This can help you maintain your plan, even when you are feeling tempted to make an unhealthy food choices, such as when you’re socializing with friends or family.

Reminding yourself why you want to get healthier in the first place can make you feel empowered and lead you to make smarter food and lifestyle decisions.


Being more active, practicing mindful eating and reminding yourself of your health and wellness goals are excellent tools that can help you stay on track.

Indian food and drinks linked with weight loss

If losing weight is your primary goal, then you should cut down on junk, processed food, sugary beverages, and unhealthy fats.

Indian cuisine is undoubtedly delicious. but we cannot ignore the fact that some foods are laden with grease, sweet and butter. the good news is, there are plenty of dishes that are low in calories and full of proteins.

Here are some of the weight loss foods you can eat without feeling guilty.

1. Tandoori Chicken

Best Tandoori Chicken For Weight Loss
Best Tandoori Chicken For Weight Loss

One of the most familiar Indian dishes, it’s red and charred. all the goodness of the fat comes from the meat and marinade and not from oils and unhealthy fats. they are a good source of protein and will aid you in weight loss.

2. Rajma

Best Rajma For Weight Loss
Best Rajma For Weight Loss

A North Indian dish made of red kidney beans in thick gravy with a healthy amount of herbs and spices. serve it with hot chapatis and your taste buds will dance with joy.

3. Buttermilk

Despite the name, we presume it is high in fat but buttermilk generally holds no butter and is actually low in fat.

Best Buttermilk for Weight Loss
Best Buttermilk for Weight Loss

Preparing buttermilk from low-fat milk contains 15-20 calories /100 ml. savor this delicious treat to keep your body hydrated and active.

4. Idli

 Best Idli for Weight Loss
 Best Idli for Weight Loss

South India's staple breakfast is the best diet for weight loss. since idli is steamed and not fried, it is not laden with many calories. Idli is also good for the gut and digestion. if you want to cut down on carbs, you can also opt for healthier alternatives like ragi or millet idli. 

5. Bhindi (Okra) Curry

Best Bhindi Curry for Weight Loss
Best Bhindi Curry for Weight Loss

This simple dish tastes great with hot Rotis and is a perfect meal for vegetarians. you can have this for dinner or lunch and it will not only satisfy your hunger but will also help you with weight loss.

At the point when included close by a healthy diet, certain drinks are more effective than others promoting losing weight.

Below are some healthy drinks to include in your diet if you want to lose weight.

1. Green Tea

This tea is a favorite among health gurus. Green tea is packed with antioxidants and other powerful nutrients. it is also known to burn fat efficiently.

2. Black Coffee

Black Coffee is used by people to boost energy and lift the mood. it contains caffeine acts as a stimulant in the body and promotes weight loss.

3. Black Tea

Just like green tea, black tea also has compounds that help in weight loss.

Black tea is high in polyphenols called flavonoids, a powerful antioxidant that helps in weight loss.

4. Water

Water is simply the best beverage anybody can drinks. it is the simplest way to improve overall health! drinking plenty of water will benefit your waistline and keep you full in between meals. it will also increase the number of calories you burn.

5. Apple Cider Vinegar

Apple Cider Vinegar contains acetic acid, a compound that promotes weight loss by decreasing the insulin levels improve metabolism, suppress appetite and burns fat.

These are only a handful. there are many other superfoods and drinks that will help you on your journey.

Balanced Diet Chart

While creating a diet chart, it is important to make sure it is balanced, in order to ensure that you receive all the required nutrients. include the following foods in your diet plan:

Best Balanced Diet Chart for Weight Loss
Best Balanced Diet Chart for Weight Loss

1. Carbohydrates

Carbs are the body's primary source of energy and should make up half of your day by day calorie requirement. however, it’s important to choose the right type of carbs.

Simple carbs, for example, biscuit, bread, wheat flour and white rice, contain too much sugar and are bad for you. instead, opt for complex carbs that are high in fiber and packed with nutrients as compared to simple carbs.

Fiber-rich complex carbs are delayed to process digest, leave you feeling full for longer, and are therefore the best choice for weight control. brown rice, millets such as ragi and oats are all good complex carb choices.

2. Proteins

Most Indians fail to meet their every-day protein requirements. this is troublesome, as proteins are essential to help the body build and repair tissue, muscles, cartilage and skin, as well as pump blood. a high protein diet can also assist your weight loss, as it helps build’s to muscle – which burns more of calories than fat.

About 30% of your diet should comprise of protein in the form of whole paneer, dals, chana, verdant greens, milk, eggs, white meat, or sprouts. making them help of protein with every meal is essential.

3. Fats

Food groups that have gained a bad reputation, fats are basic for the body as they synthesize hormones, store nutrients and provide energy. 

Experts suggest one-fifth of 20% of your diet comprises of healthy fats – polyunsaturated, monounsaturated and Omega-3 fatty acids. using a combination of oils for different meals – including olive oil, rice bran oil, mustard oil, soya bean, sesame, sunflower and groundnut oil – along with restricted quantities of butter and ghee is the most optimal approach to consume fats. 

 Avoid trans fats – that are found in fried snacks, completely.

4. Vitamins and minerals

Vitamin A, E, B12, D, calcium and iron are essential for the body as they support metabolism nerve and muscle work, bone support, and cell creation. primarily got from plants, fish and meat, minerals can be found in nuts, oilseeds, green leafy vegetables and fruits.

Experts recommend consuming 100 grams of greens and 100 grams of fruits every day.

5. Meal Swaps

One of the easiest ways to eat healthily is to swap out the unhealthy foods in your diet with healthier alternatives. for example, fulfill your cravings for a snack to munch on with air-popped popcorn instead of relying on potato chips. 

Look at a few healthy meal swaps that you could take a stab at going forward: 

Along with a balanced diet plan, these habits will help you stay healthy

  • Opt for 5-6 meals a day: Instead of three large meals, try having three modest meals and a few snack breaks throughout the day in controlled portions. spacing your meals across standard interims forestalls acidity and bloating and also keeps hunger pangs at bay. stop your junk food habits by making healthier snack decisions.
  • Have an early dinner: Indians have supper later than different societies across the world. Metabolism slows down around at night, so a delayed dinner can prompt weight gain. specialists suggest you eat your last dinner of the day by 8 pm. 
  • Drink a lot of water: How does drinking more water help you lose weight? For starters, it’s zero calories. Also, drinking a glass of water can help curb hunger pangs. Have six to eight glasses of water daily to lose weight. You can also find a list of drinks that will help you lose weight here.
  • Eat a lot of fiber: A person needs at least 15 gm of fiber every day, as it aids digestion and heart health. Oats, lentils, flax seeds, apples and broccoli are some great sources of fiber.

You don’t have to ditch your regular food habits or make massive changes to your diet, you just need the best balanced Indian diet plan to get fit!

Weight Loss Tips:

Best Indian Diet Plan for Weight Loss
Best Weight Loss Tips

  • One can have a glass or two of water boiled with cumin or fennel seeds in between the meals.
  • Follow this plan for three days. take a break for a day in the middle of and eat fresh fruits and drink vegetable juices for one day, followed by sticking to the following three days of a similar plan once more. 
  • It is also important to maintain a healthy sleep cycle. Sleep impacts your hunger and fullness hormones, ghrelin and leptin. In this way, it is basic that you plan at any rate of 7-8 hours of deep restful sleep every night. 

The seven-day detoxifying will not only help you lose weight faster, but it will also ensure a healthy you. following this plan will guarantee you are loaded with enough nutrients for the day without consuming a lot of calories.

It is important to remember that extremely restrictive diets may show fast results for weight loss, however, they are not sustainable in the long run.

Receiving the best Indian diet plan lose weight can be a healthy method to eat. how where it may be important to avoid specific areas of the diet that are lacking in nutrition.

The Bottom Line

In 2011, new dietary guidelines that aimed to reduce the risk of obesity, heart disease, and diabetes among Indian populations came into force. these guidelines remain the current recommendation.

These guidelines include increasing protein and fiber intakes, reducing saturated and trans fats, and switching to carbohydrates with a lower GI.

By making healthful decisions, for example, including protein at every possible opportunity, the best Indian diet plan lose weight can help people.

1. How can I consume Low-Calorie Indian Diet Plan for Weight Loss?

    You can drink High-calorie low fat Keto shakes.
    Sprouts Salads.
    Oats- I love Masala Oats.
    Dry fruits and Nuts.
    One Glass Low Fat milk

2. How can I simple Indian diet plan for weight loss?

I will tell You one simple rule which I learned as a Nutritionist :
Now, as Indian Diet, since I am Indian too I understand we do not have protein-rich options much as a vegetarian.
Focus on Egg Whites, Soya Chunks, Soya Milk, Spinach, etc for protein consumption.

3. How can I lose tummy fat fast?

Add up your calories. If you are consuming more than 2000 per day, you will most likely not lose weight.

 4. How do I flatten my stomach fast?

Whatever your eating in a daily meal takes just half from it. This is enough to lose weight.

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