Best Indian diet plan how to lose weight
Weight gain or loss is a matter of consumption of calories. If you consume fewer calories than before, you may lose weight and if you consume more calories than before then you will gain weight, a simple chronology. The difficulty is people don't know what to eat and what not to lose weight.
The biggest myth is to do exercise and eat anything you want that help to lose weight without any diet plan. That's not true, after all, four samosas (600 calories), two slices of pizza(500 calories), etc are unhealthy stuff that may lead to health problems like high cholesterol and blood sugar.
The best way to lose weight is to make a balanced diet plan which includes all healthy food groups and nutrients. Remember not a single food provide all the calories and nutrients that the body needs.
Diet Plan of 1200 Calories
Let's make a diet plan of 1200 calories of Indian food. There is no ideal diet chart because the nutritional requirement of male and female is different. This diet plan is for vegetarians however, non-vegetarian can also pursue this diet plan.
This is a 7-day diet plan cover 1200 calories per day for weight loss by eating Indian food. Remember don't follow blindly this diet plan without consulting nutritionists.
Day 1:
- Start your day with cucumber water, have oats, and mixed nuts for breakfast.
- Have a roti with dal and gajar matar sabzi for lunch.
- Have dal and lauki sabzi with roti for dinner.
6:30 Am Cucumber Detox Water(1 glass)
8:00 Am Oats in skimmed milk(1 bowl) and mixed nuts(25 grams)
12:00 Pm Skimmed milk paneer(100 grams)
2:00 Pm Mixed vegetable salad(1 bowl)
2:10 Pm Dal(1 Katori) Gajar Matar sabzi(1 Katori) Roti(1 roti)
4:00 Pm Cut fruits(1 cup) and Buttermilk(1 glass)
5:30 Pm Tea with less sugar and milk(1 teacup)
8:50 Pm Mixed vegetable salad(1 Katori)
9:00 Pm Dal(1 Katori) Lauki sabzi(1 Katori) and Roti(1 roti)
Day 2:
- On the second day, eat a mixed vegetable stuffed roti with curd for breakfast.
- For lunch, have half a Katori of methi rice along with lentil curry.
- End your day with sauteed vegetables and green chutney.
Day 2 Diet Chart
6:30 Am Cucumber Detox Water(1 glass)
8:00 Am Curd(1.5 Katori)Mixed vegetable stuffed roti(2 roti)
12:00 Pm Skimmed milk paneer(100 grams)
2:00 Pm Mixed vegetable salad(1 bowl)
2:10 Pm Lentil Curry(0.75 bowl) Methi rice(0.5 Katori)
4:00 Pm Apple(0.5 small(2-3/4")) Buttermilk(1 glass)
5:30 Pm Coffee with milk and less sugar(0.5 teacup)
8:50 Pm Mixed vegetable salad(1 Katori)
9:00 Pm Sauteed vegetables with paneer(1 Katori) Roti(1 roti) green chutney(2 tablespoons)
Day 3:
- Breakfast on day 3 would include Multigrain Toast and Skim Milk Yogurt.
- In the afternoon, have sauteed vegetables with paneer and some green chutney.
- Half a Katori of methi rice and some lentil curry to make sure you end the day on a healthy note.
Day 3 Diet Chart
6:30 Am Cucumber Detox Water(1 glass)
8:00 Am Skimmed milk yogurt(1 cup) and Multigrain Toast(2 toast)
12:00 Pm Skimmed milk paneer(100 grams)
2:00 Pm Mixed vegetable salad(1 bowl)
2:10 Pm Sauteed vegetables with paneer(1 Katori) Roti(1 roti) green chutney(2 tablespoons)
4:00 Pm 2 Banana and Buttermilk(1 glass)
5:30 Pm Tea with less sugar and milk(1 teacup)
8:50 Pm Mixed vegetable salad(1 Katori)
9:00 Pm Lentil Curry(0.75 bowl) Methi rice(0.5 Katori)
Day 4:
- Start Day 4 with a Fruit and Nuts Yogurt Smoothie and Egg Omelette
- Have Moong Dal, Bhindi Sabzi, and roti.
- Complete the day’s food intake with steamed rice and palak chole.
Day 4 Diet Chart
6:30 Am Cucumber Detox Water(1 glass)
8:00 Am Fruit and nuts yogurt smoothie(0.75 grams)
12:00 Pm Skimmed milk paneer(100 grams)
2:00 Pm Mixed vegetable salad(1 bowl)
2:10 Pm Green vegetable whole dal cooked(1 Katori) and Bhindi sabzi(1 Katori)
4:00 Pm 1 orange and Buttermilk(1 glass)
5:30 Pm Coffee with milk and less sugar(0.5 teacup)
8:50 Pm Mixed vegetable salad(1 Katori)
9:00 Pm Palak Chole(1 bowl) and steamed Rice(0.5 Katori)
Day 5:
- Have a glass of skimmed milk and peas Poha for breakfast on the fifth day.
- Eat a missi roti with low-fat paneer curry in the afternoon.
- At last dinner with roti, curd and aloo baingan tamatar ki sabzi.
Day 5 Diet Chart
6:30 Am Cucumber Detox Water(1 glass)
8:00 Am Skimmed milk(1 glass) Peas Poha(1.5 Katori)
12:00 Pm Skimmed milk paneer(100 grams)
2:00 Pm Mixed vegetable salad(1 bowl)
2:10 Pm Low fat Paneer Curry(1.5 Katori) and 1 Missi Roti
4:00 Pm Papaya (1 piece) and Buttermilk(1 glass)
5:30 Pm Tea with less sugar and milk(1 teacup)
8:50 Pm Mixed vegetable salad(1 Katori)
9:00 Pm Curd(1.5 Katori), Aloo Baigan Tamator Sabzi(1 Katori) and Roti(1 roti)
Day 6:
- On Day 6, have idli with sambar for breakfast.
- For lunch, roti with curd and aloo baingan tamatar ki sabzi.
- At the end of Day 6, eat green gram with roti and bhindi sabzi.
Day 6 Diet Chart
6:30 Am Cucumber Detox Water(1 glass)
8:00 Am Mixed Sambar(1 bowl) and 2 idli
12:00 Pm Skimmed milk paneer(100 grams)
2:00 Pm Mixed vegetable salad(1 bowl)
2:10 Pm Curd(1.5 Katori), Aloo Baigan Tamator Sabzi(1 Katori) and Roti(1 roti)
4:00 Pm Cut fruits(1 cup) and Buttermilk(1 glass)
5:30 Pm Coffee with milk and less sugar(0.5 teacup)
8:50 Pm Mixed vegetable salad(1 Katori)
9:00 Pm Green Gram Whole Dal Cooked(1 Katori) and Bhindi Sabzi(1 Katori) and 1 Roti
Day 7:
- On the seventh day, start with besan chilla and green garlic chutney.
- Have steamed rice and palak chole for lunch.
- End the week on a healthy note with low-fat paneer curry and Missi roti.
Day 7 Diet Chart
6:30 Am Cucumber Detox Water(1 glass)
8:00 Am 2 - Besan Chilla and Gren Garlic Chutney(3 tablespoons)
12:00 Pm Skimmed milk paneer(100 grams)
2:00 Pm Mixed vegetable salad(1 bowl)
2:10 Pm Palak Chole(1 bowl) and steamed Rice(0.5 Katori)
4:00 Pm Apple(0.5 small(2-3/4")) Buttermilk(1 glass)
5:30 Pm Tea with less sugar and milk(1 teacup)
8:50 Pm Mixed vegetable salad(1 Katori)
9:00 Pm Low fat Paneer Curry(1.5 Katori) and 1 Missi Roti
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