Indian Diet Plan for Weight Loss in One month pdf

indian diet plan for weight loss in one month pdf

Indian Diet plan for weight loss in One month Pdf

Indian Diet Plan for Weight Loss in One month pdf

Before digging into more details, let me ask you a question. What is diet? Do you know what diet is really? Let’s first answer this question.

“Diet is a prescribed selection of foods and intakes you take every day.”

OR

“The act of restricting your food and intake.”

Indian Diet plan for weight loss

“Indian diet means applying proper restrictions on Indian meals and foods.”

As you know, India has numerous amounts of vegetables and fruits which are rich in calories. These calories and sugars make you obese and affect your look if you don’t care while using them. Calories are the primary cause of excess body weight, and if you don’t control it, it can cause many other problems. Although these two are vitally necessary for a human body, excess consumption makes you excessively fat.

What makes you obese?

Obesity means more than average fatness, which most of us faces. To overcome this corpulency, you need a proper diet and knowledge of things that make you more obese.

The leading causes of Obesity are:

  • Lack of sleep
  • Junky foods
  • No exercise
  • Eating with no appetite
  • Cold drinks
  • High consumption of calories and sugars
  • Excessive use of chocolates and ice-cream
  • Missing breakfast
  • Excessive eating at night
  • Taking more desert

Indian diet chart for weight loss

This diet plan is one hundred percent Indian. But you can follow it where these foods can be found easily, especially in Asian countries. The diet is full of delicious meals and nutrition, which maintain taste along with a diet plan. Make sure to have enough exercise while you are on a diet. Dieting without training and workouts wouldn’t be much effective.

One thing to mention is, avoid sugar as much as you can while you are on a diet. Sugar is the leading cause of obesity. Calorie also makes you obese. Try to eat that food and meals which have fewer calories and sugars.

Indian diet plan for weight loss in one month

This Indian diet plan for weight loss consists of seven days to be followed one month continuously.

When you are on a diet, follow the given instructions strictly. All the meals are traditional and have a simple and easy recipe. Moreover, the diet plan well designs that you wouldn’t gain much weight when you complete the diet plan.

weight loss diet plan

 

Instructions to follow

Following these instructions, along with the Indian diet for weight loss, would help you lose weight within a month. As a guide, consider these instructions:

  1. Always start your day with water. Drink as much water as you are capable of.
  2. Make sure to have at least 7 to 8 hours in the day.
  3. Do workout and exercise daily
  4. Take meal on time
  5. Don’t miss breakfast due to busy schedules
  6. Follow the diet plan consistently
  7. Include proteins, vitamins, fats in proper quantity
  8. Don’t eat fruits that are not seasonal
  9. Try to take more vegetables
  10. Add jaggery in place of sugar

Before starting a proper diet plan for weight loss, let’s review some morning drinks and workout meals, the primary benefactor in weight loss.

Morning Drinks

    1. Regular water (2-3) glasses
    2. Lemon warm water which is the best fat cutter
    3. AVC warm water
    4. Methi seeds water
    5. Aloe Vera juice with water

You can take these drinks in alternatives. But don’t forget to start your day with drinks and take according to your capability

Pre-Breakfast or Workout meal

Don’t workout without eating these workout meals.

  1. Almonds (5-8)
  2. Walnuts
  3. Banana (one)
  4. Apple (one)
  5. Flex seeds

Before Sleep

Once you have complete dinner take any of these it will help you in reducing your weight.

  1. Green Tea
  2. Herbal Tea
  3. Haldi Wala Dhood
  4. Exercise

Indian Diet Chart For Weight loss for male and Female 

1st day

WEIGHT LOSS DIET CHART

Breakfast (7:00 to 8:00) am

Four Dhokla with Chauteny Try to take Dhokla made of Besan or Mong dal

Mid-Morning Snack (10:30 to 11:30) am

This snack is highly recommended. It will help you to have a proper lunch, as it would reduce your appetite. Take any seasonal fruit in Mid-Morning snack

Lunch (12:30 to 1:45) pm

1. Tow multigrain roti 2. Seasonal vegetable 3. Dal 4.Salad

Evening Snack (5:00 to 6:00) pm

Jaggery with ghee roti You can use salt in place of Jaggery. Most people are addicted to this snack. Try to avoid if possible or at most take this: After evening snack, take a walk to have appetency for dinner

Dinner (7:30 to 8:45) pm

1. Khichddi 2. Roasted Papad Khichddi can be made of dal, rice, oats or mixture of dal and rice. You should take light dinner as after dinner you have to sleep. So, your dinner will not digest fully if you over eat
 

2nd day

WEIGHT LOSS DIET CHART

Breakfast (7:00 to 8:00) am

1. Tow Idli 2.Sambhar "Don’t use dal chawal in Idli, instead use Sooji or Multigrain"

Mid-Morning Snack (10:30 to 11:30) am

Nuts and seeds

Lunch (12:30 to 1:45) pm

1. Two stuffed besan chilla 2. Channa Salad Channa Salad recipe is available on internet

Evening Snack (5:00 to 6:00) pm

Dates or Fruits or Nuts

Dinner (7:30 to 8:45) pm

1. Chole 2.Two chapati "You can take rice instead of chapati"

3rd day 

WEIGHT LOSS DIET CHART

Breakfast (7:00 to 8:00) am

1. One papaya 2. One Cucumber sandwich or any vegetable sandwich)

Mid-Morning Snack (10:30 to 11:30) am

Buttermilk

Lunch (12:30 to 1:45) pm

1. Brown rice 2. Mixed dal 3. Veg raita

Evening Snack (5:00 to 6:00) pm

Khakara OR Puffed rice

Dinner (7:30 to 8:45) pm

Soups and Vegetable saute. Soups will strengthen your immunity system and also be helpful for weight loss.

4th day

WEIGHT LOSS DIET CHART

Breakfast (7:00 to 8:00) am

i.Masala Oats (you should use home spices to made not the one available at the market.

Mid-Morning Snack (10:30 to 11:30) am

Coconut water (one glass)

Lunch (12:30 to 1:45) pm

i.  One stuffed paratha

ii.  Curd

Paratha can be stuffed with Potato, Cheese or Mooli

Evening Snack (5:00 to 6:00) pm

i.  Makhana

ii. Peanuts

iii. Channa

Store these in a container and eat when you feel appetite during the evening time.

Dinner (7:30 to 8:45) pm

i. Kadhi (one which is made of besan)

ii. Rice

5th day 

WEIGHT LOSS DIET CHART

Breakfast (7:00 to 8:00) am

1.  Multigrain Dosa

2. Peanut Chutney

Mid-Morning Snack (10:30 to 11:30) am

1. One seasonal Fruit

Lunch (12:30 to 1:45) pm

1.     Palak paneer

2.     Rice

3.     Salad

Evening Snack (5:00 to 6:00) pm

1.     Peanut Chikki

2.     Rajgire Chikki

Dinner (7:30 to 8:45) pm

1.     Vegetable Pulao

2.     Tomato raita

6th day

WEIGHT LOSS DIET CHART

Breakfast (7:00 to 8:00) am

1.Poha/ Upma
It’s a traditional meal in India and can be made easily. You can take one cup of tea with Poha.

Mid-Morning Snack (10:30 to 11:30) am

1.     Four dates with walnuts

Lunch (12:30 to 1:45) pm

1.      Two ragi roti

1.       Baigan bharta

2.        Jaggery

Evening Snack (5:00 to 6:00) pm

1.     Boiled Channa

2.     Sweet Corn

Dinner (7:30 to 8:45) pm

1.     Dal

2.     Rice

7th day

WEIGHT LOSS DIET CHART

Breakfast (7:00 to 8:00) am

1.      Sprout Chaat

You can use Channa or Chola to made this chart.

Mid-Morning Snack (10:30 to 11:30) am

One Seasonal Fruit

Lunch (12:30 to 1:45) pm

1.     Idli

2.     Sambhar

3.     Chauteny

Evening Snack (5:00 to 6:00) pm

1.     Chai (1 cup)

Chai should be made in Jaggery not in sugar which will stuck your weight loss

Dinner (7:30 to 8:45) pm

1.     Panner Tikka

2.     Salad

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Diet Plan For Weight Loss
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