The Best Indian Diet Plan For Weight Loss


Indian Diet Plan For Effective Weight Loss

This Indian diet plan for weight loss will help you in losing your weight effectively. If you are unable to lose your weight effectively than this article is what you need right now.


Indian cuisine is one of the best cuisines in this world. It has spices, herbs, and different flavors which makes it the most delicious cuisines in the world.

But people in India hardly care about what they eat.

Diet and eating habits vary across different parts of India. Some people prefer eating vegetarian while some people prefer eating non-vegetarian foods. In India, eating habits are influenced by religious beliefs. Around 80% of people in India follow Hinduism. It is a religion which promotes a vegetarian diet. So we can say that the maximum people in India follow a strict vegetarian diet due to their religious belief.

This traditional Indian diet mainly puts a great emphasis on eating plant-based foods like vegetables, fruits, seeds, and nuts. But there are also some people who prefer eating meat.

With the wrong eating habits that maximum of the people are diagnosed with heart disease and diabetes. People are suffering from obesity. It is a rising problem in India which is caused because of the consumption of processed foods.

In this article, I will explain how you can follow a good Indian diet plan for weight loss. I will help you in losing your weight and staying healthy. This article will include both the foods which is healthy and which is to be avoided.

A Healthy Indian Diet Plan For Weight Loss

There are still people in India who are on a traditional plant-based diet. These people are more healthy compared to other people who are on a processed food diet. Plant-based food includes vegetables, fruits, and seeds mainly consumed by vegetarian people. These foods are ideal if you want to have optimal health.

The Reason of Eating Plant-Based Diet


The plant-based diet is the best kind of diet you can have. It has many health benefits such as lowering the risk of heart disease and diabetes. They are also responsible for reducing the risk of breast cancer.

Some research also proved that the Indian diet can also reduce the risk of Alzheimer’s disease. The researchers found out the reason is due to the consumption of vegetables and low consumption of non-veg food items.

The Kind of Foods Indian Diet For Weight Loss Includes


Nutritious foods like the grains, lentils, nuts, dairy products, vegetables, and fruits together make up the Indian diet which is rich with various health benefits.

As I mentioned earlier, the religion in India plays an important role in their diet structure. Majority of the people in India follows Hinduism. This religion teaches nonviolence so the maximum of the follower follows the ethics and doesn’t prefer non-vegetarian foods.

These people are purely vegetarian. Their main source of nutrition comes from vegetarian foods like vegetables, fruits, seeds, and dairy products. Eating meat, fish, eggs, poultry are highly discouraged. But due to the fact that these people also consume dairy products, they can also be said as lacto-vegetarian people.

Grains, lentils, dairy, vegetables, coconut oil, and fruits are considered as a healthy lactovegetarian diet.

But some people demands taste in what they eat. There are many spices available for them in the market.

Spices such as ginger, turmeric, cumin, fenugreek, and coriander are considered as the main spices that are used in regular Indian dishes. These spices add rich flavor and also has nutritional benefits.

Turmeric is one of the most popular spices in India. It has many health benefits which include anti-inflammatory properties and anti-bacterial properties.

Turmeric has a compound named curcumin which has a great nutritional value. It is responsible for fighting inflammation in the body. It improves brain function and reduces the risk of any kind of heart disease.




What Healthy Foods Should You Eat In The Diet Plan?

When it comes to weight loss, there are many delicious foods you can choose from. Some of the healthy foods which you can include in your daily meal plan are:

  • Nuts: Nuts and Seeds such as cashews, peanuts, sesame seeds, pistachios, almonds, watermelon seeds, and pumpkin seeds.
  • Dairy: Ghee, Milk, Cheese, Greek Yogurt
  • Vegetables: Onions, Cauliflower, Tomatoes, Cabbage, Spinach, Egg Plant, Mushrooms, etc
  • Healthy Fats: Ghee, Coconut Milk, Sesame Oil, Full-fat dairy, Peanut Oil, Avocado, Olive Oil, Coconut Oil, Mustard Oil.
  • Legumes: Chickpeas, Mung Beans, Pulse, Black-eyed Peas, Lentils, Kidney Beans.
  • Protein Sources: Seeds, Tofu, Nuts, Legumes, and Dairy Products
  • Fruits: Bananas, Mango, Plums, Papaya, Pears, Pomegranate, Melon, Guava, Litchi, Oranges, Tamarind.
  • Spices: Basil, Garlic, Fenugreek, Ginger, Black Pepper, Cardamom, Turmeric, Cumin, Paprika, Coriander, Garam Masala.
  • Whole Grains: Sorghum, Brown Rice, Amaranth, Basmati Rice, Whole Grain Bread, Millet, Corn, Buckwheat, Barley, Quinoa.
  • Roots: Yamps, Potatoes, Turnips, Carrots, Sweet Potatoes.

Your meals should consist of the whole foods which are flavored with different herbs and spices.

You can also add some vegetables like cabbage, cauliflower, tomatoes, etc to your meal to give yourself a great boost of fiber. This will make you feel satisfied for a long period of time even after eating.

What To Drink For Weight Loss

If you want to lose weight and cut on the calories, you have to avoid sugar and other sweetened juices and beverages. All these drinks are high in calories and sugar. This is will increase your calories even if you are in a calorie deficit diet. These drinks can affect your weight loss negatively.

But if you want a healthy beverage option you can go with

Unhealthy Foods You Must Avoid For Weight Loss

You may be having a great weight loss diet plan but your choice of food can really affect your weight loss in a negative way.


Choosing foods that are high in sugar or high in calories and it can disrupt your weight loss efforts.

People are so much into eating candies, soda and fried foods that they forget that it is not only harmful to the weight loss but it can harm the overall body.

The risk of chronic disease increases because of eating too much-processed foods and sweetened products. For example, A study found out that person who drinks sweetened beverages, juices or fruit punches on a regular basis have an increased risk of having diabetes and other kinds of heart disease.

Here is a list of the foods that you must avoid for a good health

  • Refined Grains: Biscuits, white bread, and pasta
  • Beverages: Fruit Juice, Sweetened Tea, Lassi, Soda
  • Foods with high sugar: Candy, Ice Cream, Sweetened Yogurt, High Sugar Cereals, Pastries and Cakes
  • Sweeteners: Honey, Jaggery, Sugar.
  • Sweet Sauce: Curries, Barbecue Sauce, Sweetened Ketchup
  • Foods with high-fat content: Bhujia, McDonald’s Fried Foods, French Fries

It’s not any hard rule that you have to avoid all these foods every time. You can enjoy it occasionally but limited consumption of these foods will result in your good health.




An Indian Diet Plan for Weight Loss (1 Week)

Here is a healthy Indian Diet plan that mainly focuses on weight loss.


Breakfast: Bread and 2 egg whites.

Lunch: Mixed Vegetable Curry with Roti

Dinner: Roti with vegetables and salad.


Breakfast: Roti with Chana Dal and Vegetables

Lunch: Rice (Brown Rice) with Chickpea Curry

Dinner: Sprout Salad and Khichdi


Breakfast: Glass of Milk with fruits like Apple and Banana.

Lunch: Roti and Paneer with Mixed Vegetables

Dinner: Brown Rice with Palak Paneer and Mixed Vegetables


Breakfast: Cashews and Yogurt with sliced fruits

Lunch: Roti with mixed vegetable sabji

Dinner: Basmati Rice with chana dal and green salad.


Breakfast: Bread and Egg white

Lunch: Brown rice with Mixed Vegetables and a cup of Greek Yogurt

Dinner: Roti with Paneer and Mixed Vegetables


Breakfast: Roti with Chana Dal and a glass of milk

Lunch: Brown Rice with Rajma Curry and Vegetable Salad

Dinner: Roti with Paneer sabji


Breakfast: Glass of Milk with fruits like Apple and Banana.

Lunch: Roti and Paneer with Mixed Vegetables

Dinner: Brown Rice with Palak Paneer and Mixed Vegetables

Remember to drink plenty of water between the meals to keep yourself hydrated. Avoid drinking other sweetened beverages other than water. Sweetened Beverages will add extra calories to your daily meal consumption. Sweetened beverages are also not healthy when the question comes to your health.

You can also add some healthy high protein snacks in between the meals. Just be careful to not to eat more it as it can make you feel fuller.




Some Healthy Snack Option for Diet Plan


When it comes to snacks, many people think that they can eat whatever they want.

It doesn’t work like that. High-calorie and sugary snacks can make you feel full even if you have consumed it in a small amount. Hence, it will affect the calories you need to consume from your main diet.

Instead, you can try to replace the high-calorie snacks with a healthier option which will help you to lose weight and keep you on a correct track towards your weight loss goals.

Nutritious snacks should contain fresh and whole foods and ingredients.

Below are some weight loss friendly snacks which you can try:

  • Roasted Chana (Chickpeas)
  • Popcorn
  • Vegetable Salad
  • Fruit Salad
  • Cup of Peanuts
  • Vegetable Soup

All these snacks are unsweetened. But if you are craving for some sweetened snacks, you can have it. But make sure not to eat it regularly or in a high quantity.



Effective Ways of Weight Loss with Diet Plan

Good Workout for Weight Loss


A good diet with a good workout can do miracles for you!

Simply saying, if you want to lose your weight effectively, you will need good workout as well. If you think that only a good diet will make some positive changes in your body, then you are wrong.

You will find many people around you who are struggling to lose their weight even after having a good diet.

Do you know what they are lacking? They are missing out on a good workout.

The thing goes like this, you are having a calorie deficit meal plan and you are also working out, in this process you are actually utilizing your body fats to generate the energy you need for your workout.

You are burning your body fats and it is helping you lose your weight.

Eat Smartly for Weight Loss

When I say eat smartly, I mean eat when you need and be careful what you eat.

You need to have a clear knowledge about the foods you are eating. Oily, fried and sweetened foods items will only increase your unnecessary calories.

Focus on your meals. Give close attention to your feelings of hunger and fullness. If you feel hungry you should eat and if you are full then you must stop eating. Overeating will just make you fat, not fit.

When you are in a calorie deficit diet, you must avoid any kind of food which works against the kind of diet you are in. If you are in a calorie deficit diet, try to stay away from the sweetened, oily and high carb foods.

Be Careful with Your Choices Regarding Weight Loss

As you know eating healthy is a kind of challenge for many people. You need to have a goal and work according to it.

Having a goal will help you a lot in the process. You can have a perfect plan to achieve the goal and work according to the plan. A clear goal will help you in sticking with the plan with a clear mindset.

Sometimes you will be tempted to eat some high-calorie foods when you are in a family gathering or meeting with friends. At such times, your plan will help you in getting conscious about the quantity you will be eating.

Increase Your Daily Work and Activity


Let’s accept it, some people really hate working out. And some of them can’t take out time from their daily schedule to workout.

So how can they lose weight?

Simple! Increase your daily activity.

You won’t believe when I say that working and doing your daily activity is also a kind of exercise. Your daily work activities can also help you in losing weight.

You can see a positive result in your weight loss if you increase your daily work activity and combine it with a calorie deficit diet.

Choose an activity that you love. It can be anything. It can be sports, jogging, walking your dog in the park, swimming or even doing your daily household chores.

If you don’t like spending your valuable time in the gym lifting weights, you can try all these activities. It is a simple way to burn calories.





Indian Diet Plan for Weight Loss

Following a lacto-vegetarian Indian diet plan for weight loss is a great way to lose weight.

Such a diet plan will help you in losing your weight. This lacto-vegetarian diet plan discussed above is very helpful as it will cut back the sugar calories. It focuses more on the vegetables and it will increase your protein intake.

To boost your weight loss actions, you can add some good cardio workout to your daily fitness regime. Adding cardio workout will also improve your heart health.

The above-explained foods and meal plan are what you will need to improve your health and lifestyle.


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