Best Indian Diet Plan for Belly Fat loss in Females 2022
Hello, friends today in this article we are going to share the best Indian diet plan for belly fat loss for females. Due to the changing habits of our Indian society keeping your body in shape is a tough job.
Especially females are more prone to accumulate belly fat as they get older and this drastically reduces their overall personality and body shape.
But by adopting healthy eating habits we can reduce this belly fat and most important we can keep them away as well.
We all know that a women’s body undergoes a lot of hormonal changes in different phases of life. Whether it is the onset of puberty, motherhood, menopause. One of the common problem areas is belly fat. There can be multiple reasons in today’s time for the belly fat increase.
Table of Contents:
Reasons for Increase in Belly fat in Females
1. Sedentary lifestyle:
A working woman with a 9 to 6 corporate job might not find enough time to work out or cook her meals which in turn leads to an increase in the body fat percentage which reflects mostly on the abdomen area.
2. Post Pregnancy:
Most mothers find it difficult to lose belly fat. This can also be due to diastasis recti. When a woman is pregnant the uterus increases in size and stretches the muscles of the core which causes the separation of the parallel muscles that meet at the middle. Hence it leads to a belly pooch postpartum.
3. Genetic:
There is always a genetic disposition that determines the body shape. Apple or Pear. Apple Shape body has a heavy upper half as compared to Pear shaped which will be heavier below the waist.
Belly fat or abdominal fat is one of the most common concerns of weight gain. When we discuss weight loss it can be due to fat loss, muscle loss or water loss.
We need to concentrate on fat loss which will lead to belly fat loss as well. There is no specific food group that helps in spot reduction.
Foods that help increase the metabolism of the body will help in overall fat reduction at the same time belly fat reduction.
A women’s body should have 23% to 33% fat. Women naturally have more fat than men, with age the body fat increases due to hormonal changes.
Abdominal Obesity can be checked using waist circumference as an anthropometric measure ≥ 80cm is considered obese in women.
Tips to lose belly fat in women:
1. Reduce or Avoid Sugar
Sugar gives us nothing but empty calories. Honey, jaggery can be used as a substitute but the only difference is that sugar is processed and honey and jaggery might not be processed but they are also just empty calories.
2. Include more fibre
Fibre forms the bulk of the diet and helps in relieving gut-related issues like constipation which can be a reason for no weight loss. The gut is the second brain of the body. If the gut is healthy, the body would be healthy.
3. Drink more water
Only including fibre is not the solution. One has to include more water as well. Water would also help in the removal of toxins from the body.
4. Increase the protein intake.
Protein helps us remain full for a long time as it takes more time to digest. More protein means the body would also build more muscles.
More muscles would lead to more fat loss and stamina. Min of 0.8gm to 1kg protein of the Ideal body weight should be included.
5. Reduce simple carbs include more complex carbs
Simple carbs such as sugars, candies, soft drinks or carbonated beverages. More multigrain roti, millets should be included.
6. Small frequent meals should be preferred over bigger meals
Bigger meals if not utilised in the body would be stored and would lead to an increase in belly fat. 7 out of 10 women suffer from PCOS/PCOD.
We think that PCOD/PCOS leads to weight gain, but vice versa in the majority of cases. When there is a gain in the belly fat it results in the reproductive organs not functioning properly hence the result is PCOD or PCOS.
7. Workout
Cardio, strength, resistance training should be done alternately so that the body fat reduces and the muscle mass increases. 45 mins of workout are very important to maintain weight.
8. Track your meals/workout/water intake
To achieve all the above one can track meals, workout, sleep, water on various apps available these days. This step would help in being more conscious of ones help.
There are various diets which are done for weight reduction. But mostly they are not sustainable. They will help us lose water weight. We can follow a high protein, high fibre and low carb diet for fat loss.
Why is it important to lose belly fat for women?
If the belly fat increases it puts pressure on the reproductive organs which leads to the onset of PCOS/PCOD. Hence causing insulin resistance in the body.
The body has enough glucose but the cells are unable to utilise it. This in future can lead to pre-diabetes, diabetes, delay in the menstrual cycle, hormonal imbalance and weight reduction would be more difficult than before.
Best Indian Diet Plan for Belly Fat Loss in Females
Day 1
| Day 1 | Meal Options |
| Early Morning | 1 glass lemon water |
| Breakfast | 1 katori veg poha + 1 katori curd |
| Mid Morning | 1 Guava |
| Lunch | 1 Jowar chapati + 1 lauki sabji + 1 moong dal + 1 tomato salad |
| Post Lunch | 1 small bowl of sprouts |
| Evening | 1 cup green tea |
| Dinner | 1 Jowar chapati + 1 Katori Matar paneer + 1 Katori cucumber onion salad |
| Bedtime | 1 glass milk with turmeric (no sugar) |
Day 2
| Day 2 | Meal Options |
| Early Morning | 1 glass lemon water |
| Breakfast | 1 bowl Oats Porridge + 1 glass milk |
| Mid Morning | 1 Pomegranate |
| Lunch | 1 Ragi roti+ 1 bhindi sabji+ 1 cucumber raita |
| Post Lunch | 1 glass coconut water |
| Evening | 1 cup green tea |
| Dinner | 1 Bowl Soup
2 dal chilla + 2 tbsp dhania chutney |
| Bedtime | 1 glass milk with turmeric (no sugar) |
Day 3
| Day 3 | Meal Options |
| Early Morning | 1 glass lemon water |
| Breakfast | 2 pcs veg idli with peanut chutney |
| Mid Morning | 1 banana |
| Lunch | 1 bowl khichdi + 1 bowl onion raita |
| Post Lunch | 2 boiled egg white |
| Evening | 1 cup green tea |
| Dinner | Grilled Chicken 100gm or Grilled Paneer 70gm
1 bowl sautéed vegetables |
| Bedtime | 1 glass milk with turmeric (no sugar) |
Day 4
| Day 4 | Meal Options |
| Early Morning | 1 glass lemon water |
| Breakfast | 1 egg white multigrain sandwich |
| Mid Morning | 1 cup watermelon |
| Lunch | 1 Oats roti + 1 mixed vegetable + 1 chana dal + 1 corn salad |
| Post Lunch | 1 glass Bael juice with no sugar |
| Evening | 1 cup green tea |
| Dinner | 2 besan chilla
1 cup curd |
| Bedtime | 1 glass milk with turmeric (no sugar) |
Day 5
| Day 5 | Meal Options |
| Early Morning | 1 glass cinnamon saunf water |
| Breakfast | 1 ragi dosa + 1 katori sambhar |
| Mid Morning | 1 cup mixed fruits |
| Lunch | 1 Multigrain roti + 1 turai sabzi + 1 fish curry or chole + 1 radish salad |
| Post Lunch | 1 glass Nimbu Paani |
| Evening | 1 cup green tea |
| Dinner | 1 Bowl dal
1 bowl green veg (bhindi, lauki, turai, karela) 1 bowl salad |
| Bedtime | 1 glass milk with turmeric (no sugar) |
Day 6
| Day 6 | Meal Options |
| Early Morning | 1 glass cinnamon saunf water |
| Breakfast | 1 Seviyan upma with 2 egg whites |
| Mid-Morning | 1 cup grapes |
| Lunch | 1 Katori rice + 1 Katori mixed dal + palak sabji + 1 Katori onion cucumber salad. |
| Post Lunch | 1 glass coconut water |
| Evening | 1 cup green tea |
| Dinner | 2 pcs whole green moong chilla with vegetables + 2 tbsp chutney |
| Bedtime | 1 glass milk with turmeric (no sugar) |
Day 7
| Day 7 | Meal Options |
| Early Morning | 1 glass ajwain water |
| Breakfast | 1 bowl Quinoa porridge |
| Mid-Morning | 1 apple |
| Lunch | 1 bowl veg dal and rice khichdi + 1 katori besan kadhi |
| Post Lunch | 1 bowl Salad |
| Evening | 1 cup green tea |
| Dinner | 2 pcs Rajma Paneer tikki
1 cup mint and curd dip |
| Bedtime | 1 glass milk with turmeric (no sugar) |
Final Thoughts:
So, friends, this was the best Indian diet plan chart for belly fat loss for females. We hope that you liked the article and if you did then please share it with your friends so that more females and girls can use this diet chart and lose their belly fat.
If you have any doubt then please drop a comment below and we will definitely give you are the reply.
