Best Indian Diet Plan Chart for Weight Loss 2022

Hello friends, Well to start off this will be an epic post why? Because here we are going to share the best Indian diet plan for weight loss that is truly going to help you to achieve your weight loss and fitness goals.

So how it is different from other posts on the internet and what makes it special? Well, good question…

Let me tell you why this post is different from the other content on the internet because in this post we have brought the best diet and nutrition experts from India and they are all going to share their knowledge and expertise in this article.

They are going to share their diet chart and some very important tips so that you can lose weight fast. See we are humans and we get bored easily by eating the same thing again and again right?

We want different varieties so that we don’t get bored and quit following the diet plan and this is the reason why we are giving you many diet plan options so that you can try different diet plans when you get bored following one particular diet.

This will really help you to follow your diet plan for a long time and this makes it very helpful for our readers. Also, if one diet plan doesn’t work well for you then you can try another diet chart from this article.

So friends without wasting any time let’s start this post.

Best Indian Diet Plan Chart for Weight Loss 2022

best indian diet plan for weight loss

1. Dt. Megha Jalan

Dr. Megha Jalan

Megha Jalan is a Dietician with M.Sc in Food Science & Nutrition Management. She has over 8 years of experience.

She started off as an Assistant Professor in a college in Kolkata moving on to her private practise and has helped over 2000 clients all over India and abroad.

In India, food is not just food it’s an emotion. We celebrate with food and we share our grief also over food. So, when we want to understand the best options in our meal plan to lose weight we have to think a lot. The challenge arises when we consider a diet for weight loss.

Diet is not a switch that we can on and off at our will. It should be more like a healthy lifestyle modification.

Our food sources can be broadly subdivided into carbohydrates, protein, fat, and fiber. Let’s see how these impact our weight loss process.

In India, We have carbohydrates in almost all meals and if we avoid the same our meals are incomplete. Some of the healthy carbohydrate sources to be considered for our meals are chapati or roti which can be made from wheat Atta, and millets, (like jowar, bajra, ragi, and buckwheat).

We also have rice very fondly. Refined flours (Maida)should be avoided in order to lose weight. Approximately 50 to 60% of our daily energy should come from the complex carbohydrate sources mentioned above. 

Protein can be classified into animal sources and plant sources. Animal sources like chicken, fish, and eggs are healthy. But what matters is the cooking method, for example, if we deep fry the fish and then have it, the healthy meal turns into an unhealthy meal.

In-Plant sources we have various dals like Chana, moong, urad, arhar, they can be further subdivided into split and whole categories. We also have rajma, chana, chole, and soya bean as some of the sources of protein. 

Animal sources of protein are considered as high biological value proteins as compared to plant sources due to the absorption in our body.

Since our body’s mechanism is similar to that of animals, animal sources are absorbed better. Protein and calcium also come from milk and milk products like curd, buttermilk, and paneer. 

Approximately 20 to 30% of our daily energy should come from our protein intake. Protein is essential for our muscles to grow. Low protein in the diet also hinders fat metabolism and makes it difficult for the body to lose weight. 

Low-fat milk products should be preferred for weight loss as they would bring down the overall consumption of fats. 

Fats can be classified in various ways. It can be good fat and bad fat. Good fat like avocado, nuts, and seeds. Bad fats like butter, ghee, dalda.

Good fats have a lot of PUFA and MUFA and bad fats are mostly saturated fats. Fat should contribute 10% to 20% to our energy intake.

Fats are also classified as visible fat and invisible fat. Visible fat is the kind of fat that we add to food like oil, butter, and ghee.

Invisible fat is the fat that is inherently added to the food like nuts are high-fat sources or we can take avocado also as an example. Our focus should be more on invisible fat than visible fat.

Olive oil is not the best oil to be used for Indian cooking. Indian cooking requires the oil to be at a higher smoking point and olive oil loses its good property at high temperature.

Olive oil can be used for sautéing vegetables or drizzling over salads. On average 500ml oil should be used per person in a family for meals.

So, for a family of 4 adults approx 2l oil can be used. This will include the consumption of ghee, and butter as well.

Fiber mostly comes from raw vegetables in the form of salads and also from fruits. Fruits and vegetables are also sources of vitamins and minerals.

Fiber can be soluble or insoluble. Insoluble fiber helps in the movement of material through the digestive tract hence in turn it increases the bulk of the stool as well. It is beneficial for someone who faces constipation issues or has an irregular bowel movement.

Soluble fiber on the other hand can reduce the absorption of fat. It also lowers blood glucose levels and cholesterol levels. It helps in keeping the gut bacteria healthy and makes the body feel full.

When we discuss a diet to lose weight some of the points that we need to keep in mind are: – food choices that we make, portion size, and the method of cooking. It will also include our daily activities. All these factors mentioned are interrelated.

To make it easier to understand let us discuss this in detail. We discussed whole wheat aata is good for our health and helps in weight loss.

But if we deep fry it and make it into a poori it won’t aid weight loss. Similarly, even if we have maida chapati it is not healthy for the gut as the more refined the food is it loses its natural properties and fiber. 

If our daily activity is negligible then our requirement is also low. If we are doing strenuous workouts then automatically our requirement also increases. Weight loss can be achieved by a simple method of calorie intake < calories burnt.

If we burn more calories than we eat our body will see results of weight loss but if we eat more calories than our body burns it will lead to weight gain. We should be maintaining a calorie-deficit diet in order to achieve our goals of weight loss.

Some of the healthy cooking methods that can be used for healthy weight loss are boiling, steaming, stewing, baking, grilling, roasting, and pressure cooking.

We should avoid deep frying. Let us take the example of potatoes. We often hear that we should avoid potatoes in order to lose weight.

I agree it’s full of starch which means lots of carbs. But is it really unhealthy? If we fry the potatoes it becomes unhealthy.

But if we boil it first and then make a curry out of it. We can definitely term it as healthy. Potato is one of the good sources of Vitamin C. So, the method in which the food is prepared also plays an important role in the weight loss process. 

Day 1 of weight loss

Day 1 Meal Options
Early Morning 1 glass saunf and ajwain water
Breakfast 1 bowl Oats Porridge with 5 almonds (soaked & peeled)
Mid Morning 1 Apple
Lunch 1 Chapati + 1 Katori moong dal + 1 Katori bhindi sabji + 1 Katori cucumber tomato salad
Post Lunch 1 glass jeera buttermilk
Evening 1 cup green tea or tea with less sugar
Dinner 1 Chapati + 1 katori chana dal + 1 katori lauki sabji + 1 katori mixed veg salad
Bedtime 1 glass of milk with turmeric (no sugar)

An Indian diet that will help us to lose weight should include balanced meals like a carbohydrate source along with a protein and fiber source. 

Day 2 of weight loss

Day 2 Meal Options
Early Morning 1 glass saunf and ajwain water
Breakfast 2 pcs Idli + 1 Katori veg sambhar + 1 tbsp coconut chutney
Mid Morning 1 Guava
Lunch 1 Chapati + 1 Katori carrot beans sabzi + 1 Katori cucumber raita
Post Lunch 1 glass of nimbu paani with salt and honey
Evening 1 cup green tea or tea with less sugar
Dinner 1 bowl veg khichdi and 1 katori curd
Bedtime 1 glass of milk with turmeric (no sugar)

Day 3 of weight loss

Day 3 Meal Options
Early Morning 1 glass saunf and ajwain water
Breakfast 1 Katori veg poha 
Mid Morning Half bowl pomegranate
Lunch 1 stuffed paratha + 1 Katori curd + 1 Katori mixed veg salad
Post Lunch 1 Katori sprouts
Evening 1 cup green tea or tea with less sugar
Dinner 1 chapati + 1 Katori chana/chole + 1 Katori onion salad
Bedtime 1 glass of milk with turmeric (no sugar)

Day 4 of weight loss

Day 4 Meal Options
Early Morning 1 glass of cinnamon water
Breakfast 1 Katori veg upma
Mid Morning 1 mixed fruit bowl
Lunch 1 Katori rice + 1 Katori palak dal + 1 Katori onion tomato-cucumber salad
Post Lunch 1 Katori curd
Evening 1 cup green tea or tea with less sugar
Dinner 1 bowl veg daliya + 1 katori turai sabji + 1 katori raita 
Bedtime 1 glass of milk with turmeric (no sugar)

Day 5 of weight loss

Day 5 Meal Options
Early Morning 1 glass of cinnamon water
Breakfast 2 pcs whole wheat bread sandwich with 1 glass milk
Mid Morning 1 Apple
Lunch 1 katori rice + 1 katori rajma + 1 katori onion salad
Post Lunch 1 glass aam Panna (salted)
Evening 1 cup green tea or tea with less sugar
Dinner 1 bowl Soup + 2 pcs dal chilla with chutney
Bedtime 1 glass saunf water

Day 6 of weight loss

Day 6 Meal Options
Early Morning 1 glass of cinnamon water
Breakfast 2 pcs small veg uttapam with veg sambhar
Mid Morning 1 bowl papaya
Lunch 1 chapati + 1 Katori paneer capsicum + 1 Katori onion tomato salad
Post Lunch 1 glass of coconut water
Evening 1 cup green tea or tea with less sugar
Dinner 1 small bowl of veg noodles with 1 Katori tofu
Bedtime 1 glass saunf water

Day 7 of weight loss

Day 7 Meal Options
Early Morning 1 glass of cinnamon water
Breakfast 1 katori seviyan upma + 1 glass milk
Mid Morning 1 Apple
Lunch 1 chapati + 1 Katori moth beans sabzi + 1 Katori corn salad
Post Lunch 1 Katori curd
Evening 1 cup green tea or tea with less sugar
Dinner 1 chapati + 1 turai sabji + 1 katori mixed dal + 1 katori salad
Bedtime 1 glass saunf water

What we need to note is we need to maintain portion sizes and cooking methods.

Water also plays an important role in weight loss. If our water intake is not enough body retains more water and hence the weight does not drop.

Also, our organs find it difficult to remove toxic substances. Water intake should be optimum. The temperature of the water is not important, it can be an individual’s choice.

When we discuss fluid intake, we can have healthy fluids like coconut water, infused water, buttermilk, and green tea. We should avoid processed juices and carbonated beverages or beverages which has a lot of sugar and is calorie-dense.

Green Tea does help in weight loss, but it is not the only factor that would help. We need to be careful about our meals as well to help us achieve the results.

So, we can conclude by saying, there is no single food that will help us achieve the results it is a combination of a healthy lifestyle.

For food, we need to maintain portion size and cooking methods. We need to take care of our water intake and work out as well. Our normal food available in the kitchen can help us lose weight if we keep these factors in mind.

Our metabolism does reduce in case we have a medical condition associated and some foods can be included or avoided to help us achieve our goals.

2. Dt. Shilpa Mittal

Dr. Shilpa Mittal

Mrs.Shilpa Mittal,
Founder of Shilpsnutrilife… nutrition and lifestyle makeovers

  • Merit Ranker, Award winning Nutritionist,
  • Diabetes educator,
  • Onco nutritionist,
  • Holistic nutritionist,
  • Pediatric nutritionist

Helps people fall in love with food be it illness or wellness by her unique model of creative dieting which has inspired10,000 plus people.

With over 22yrs of experience has helped clients with weight loss, weight gain, BP, diabetes, thyroid, Pcod, cancer and also kids in managing obesity.

Practicing at Malad and Borivali in Mumbai and also does online consultations.

Our Indian concept of Health:

It won’t be wrong to state that losing weight was never a concept well-accepted in Indian culture. An individual with more weight was rather considered as a healthy and moreover very wealthy person. “ Khate Peete Ghar ka hai”.

But on the other side of this belief was also a lifestyle wherein a person had lots of physical work to do with most of the meals which were homemade.

Whether you look at a life of a farmer working tirelessly on the farms or an industrialist moving from one place to another to expand his business.

A housewife doing her daily chores with minimum gadgets or children walking miles and miles to gain education or playing on the ground for hours together to spend their time or probably helping parents to dry homemade papads, pickles, etc.

Thus assimilating some Vit.D; there were ample opportunities for everyone to stay active. In addition to this home-cooked meals, not only for daily energy requirements but also for any and every occasion, were full of traditional wisdom which inevitably completed the micronutrient requirements of an individual.

Weight loss Theory:

Scientifically speaking, the food that we take in gets metabolized and absorbed depending upon many factors such as our gut health, the availability of various digestive enzymes, the pH of the stomach and the intestine, etc.

Other than these there are certainly other factors that are also important and play a crucial role in the output (energy, immunity, etc.) that we desire.

These are our sleep patterns, our activity patterns, stress, and our attitudes toward dealing with a situation. If any of these gets disturbed the entire process of gaining and utilizing energy goes for a toss.

In simple words to maintain a  healthy weight, there needs to be a balance between the food intake and the output in terms of utilization of the energy that gets released.

To lose weight one needs to limit the caloric intake (without compromising the nutrient intake) so as to create a deficit which further signals the body to churn its fat stores and replenish the body with adequate fuel to carry out the required functions of the body.

Other than these, being active and having a healthy mental status is also very important to keep the hormone Cortisol within range and thus avoid weight gain.  

Our weight loss” Tamasha” 

In general, when does a person think about his /her health in India? In my two decades of practice as a clinical nutritionist, I realize that health is given importance only when a person is caught with a metabolic disorder and a doctor advises to lose weight or if a person has a specific occasion like marriage or a job interview (for particular jobs like a pilot or a model).

In the greed of losing more weight in minimum time, people generally fall into the trap of fad diets. Instead of taking scientific and genuine advice from a clinical nutritionist, the most sought out arena becomes the “google” Platform which gives you the assurance of achieving unrealistic goals by following fancy diets.

The concept of health as an investment or divestment?

Moreover, our Indian mentality demotivates a person who wants to maintain or invest in his/her own health.

Advice given by a particular health professional to a person is normally or rather generalized seeing the results obtained by that person.

The same diet plan would be followed by a friend, aunt, sister, or any relative who wants to lose weight.

The word dieting itself is considered taboo and a person who wants to do dieting is assumed to live a life leaving all his pleasures of eating good food and resorting to only juices and fruits or staying hungry for most of the time; all thanks to the self-prescribed “diet plans”.

Spending money to understand how the food that we eat would affect us is considered as a sheer wastage assuming that it is not a big science to be followed. 

The Indian Thali Hacks:

Our Traditional Indian thali be it from any state or culture was always nutritionally adequate providing all the macros, micros, and immune nutrients in sufficient amounts.

If we deep dive into each of the segments in the thali, we would find a carbohydrate portion usually in the form of roti/rice. 

Carbohydrates are essential to our body because of the following reasons:

  1. They provide us with energy. 
  2. They help prevent muscle loss.
  3. They promote digestive health in the form of complex carbohydrates like fibers.
  4. Glucose is the only source of energy metabolized by our brain.
  5. It also keeps blood cholesterol in check if used wisely.

Our Thali also comprises a protein portion usually in the form of dals or legumes like rajma/ chole/ lobia or a non-veg portion of fish or lean chicken curries. Proteins are required by the body as:

  1. It forms the basic structure of the cells.
  2. It helps in the repair and maintenance of the cells.
  3. It also forms an important part of the hormones and enzymes.
  4. It forms the base of antibodies.
  5. It plays an important role in the transport of oxygen molecules in the body in the form of hemoglobin.

A fraction of the thali has a fiber and vitamin portion in the form of a vegetable /salad.

With the number of vitamins like A, K, B-complex, folate, etc; the importance of vitamins can never be underestimated. All the functions in our body require the presence of vitamins. The absence of even a deficiency of even any one of them makes us restless and fatigued. 

A  probiotic in the form of a curd /chaas /kadhi /Solkadhi etc. always complements our Indian thali. They act as excellent probiotics and help in the assimilation of the nutrients absorbed by the body.

Also, the micronutrients and trace minerals are well taken care of by adding accompaniments like chutneys, raitas, pickles(both seasonal/annual) Kanjis, papads, or khichiyan.

There are hundreds of varieties of these depending on the local availability of the ingredients, also they are seasonal, and especially chutneys are freshly prepared from hyper-local ingredients.

This helps to fulfill the micro mineral requirements of manganese, zinc, selenium, etc., and also Vitamin k which is an essential clotting factor in our body. These microminerals are required for the proper functioning of various neurotransmitters in our brains.

Not to miss out on the unavoidable homemade sweets in the form of kheer, halva, Sheera, and Amrus. Etc. which have essential fats in the form of nuts.

These help in the absorption of fat-soluble vitamins in the body and also give a feeling of satiety which further curbs sweet cravings in an individual. 

The mukhwas at the end of the meal are an excellent digestive aid that sets the entire digestive system in pace with a better assimilation process of all the vitamins and minerals that the food intends to provide.

A very important point to note here is the proportion of various fractions of foods incorporated which precisely forms a balanced food plate.

Why does the concept of Indian thali doesn’t work today?

The Indian thali was cherished and enjoyed by everyone in the family, right from the toddler to the old man in the house, but with the fast-moving life and modernization, we don’t have the time to prepare or even have time to consume a platter of a variety of foodstuffs.

We need something quick, instant, and on-the-go meal. This has left us with further confusion and with the lack of basic knowledge of food science we just follow nutrition quacks leading to nutrition-deficient meal consumption.

Let’s Modify our Indian Thali

It takes a lot of effort to convert an Indian thali consisting of all the nutrients into a smoothie or a Nutri breakfast or a wholesome lunch or dinner which only a qualified dietitian can do.

Undoubtedly our nani’s and dadi’s had prepared these meals taking into consideration the then lifestyle and availability of foods and environmental and cultural factors prevailing at that time.

Times have changed, our living patterns have changed, and our activity levels have decreased; Gadgets, convenience vehicles, and the virtual world which is the new normal now have decreased our caloric requirement but have drastically increased our nutrient requirements.

Hence in addition to preserving our age-old culture, we also need to understand how to fit and use this wisdom in preparing our meals so as to fulfill the nutrient requirements of our near and dear ones.

For eg: The age-old concept of having paratha and curd before leaving for work can be converted into a stuffed vegetable or sattu paratha with curds with a teaspoon of roasted and crushed flax seed powder added to it.

Also, leftover rotis from the previous night could be converted into a healthy Nutri noodle snack for a kid. Also, the usual rice, dal, and sabji can be converted to a veg hotpot which makes it equally healthy and time-saving.

Options are many we just need to understand the basics and modify our meals accordingly.  

Following is a 3-day menu for a balance of 1200 kcal. diet:

Plan 1

Early Morning  A glass of lukewarm water with lemon squeezed into it.
4 soaked almonds + 1 date
Breakfast  A plate of Veg Poha.
Midmorning  A seasonal fruit 
Lunch  1k salad + 1 Jowar bhakri +Cluster bean Veg 1k +Dal 1k+Curds 1k. 
Midmorning  A glass of chaas 
Snack  A cup of tea with a bowl of roasted makhanas.
Dinner  A bowl of Veg Khichdi with curds 1k.
Bedtime  A cup of turmeric milk.

 Plan 2 

Early morning  A glass of lukewarm water with a tsp of Cinnamon powder

2-3 soaked walnuts + 3-4 soaked kishmish.

Breakfast  1 bowl of veg Oats upma with ½ k curds.
Mid Meal  A glass of coconut water 
Lunch  A k of salad along with 1 roti with dal-palak veg 1k + curds 1k.
Mid Meal  2 tsp of seed mix with a glass of lemon water.
Snack  A cup of tea with 1Nachani  khakhra and a handful of peanuts.  
Dinner  A bowl of Jowar biryani with Kadhi 1k
Bed-time  A bowl of papaya.

Plan 3

Early Morning  A glass of lukewarm water with a dash of turmeric and a pinch of black pepper powder.

2 -3 pcs of soaked Almonds + 1 pc of kharik + 1 tsp soaked pumpkin seeds. 

Breakfast  5-6 pcs of dudhi muthiya with 1 tsp. Green chutney.
Mid Meal  A glass of carrot -pomegranate and amla juice. 
Lunch  A k of raw salad with a bowl of Veg Soya Pulao and 1k raita.
Mid Meal  A glass of Sattu drink
Snacks  A cup of green Tea with A small bowl of sukha bhel.
Dinner  A bowl of soup with 2 Moong -oats pancakes and garlic-mint chutney.
Bedtime  2 pcs of Apricots + 2 pcs of prunes.

Other than following a regular diet there are certain points that you need to always remember. A healthy diet plan always works well if you keep the following things in place.

1. You give enough rest to your body.

2. Maintain proper sleep patterns. Follow the circadian rhythm.

3. Eat small meals at regular intervals.

4. Stay active throughout the day. Involve yourself in some form of 45 mins.   structured activity such as yoga, pilates, aerobics, Zumba, or even a 45 mins brisk walk works a lot.

5. Take care of your gut health. Have enough fiber-rich foods and foods rich in pre and probiotics.

6. Last but not least keep yourself well-hydrated. Have at least 8-10 glasses of water every single day. 

 3. Dt. Monika Manchanda 

Dr. Monika

Dietitian Monika Manchanda is a 𝐂𝐞𝐫𝐭𝐢𝐟𝐢𝐞𝐝 𝐃𝐢𝐞𝐭𝐢𝐭𝐢𝐚𝐧/ 𝐍𝐮𝐭𝐫𝐢𝐭𝐢𝐨𝐧𝐢𝐬𝐭 🥗
𝐖𝐞𝐢𝐠𝐡𝐭 / 𝐅𝐚𝐭 𝐋𝐨𝐬𝐬 𝐒𝐩𝐞𝐜𝐢𝐚𝐥𝐢𝐬𝐭.

A Well Know Nurtition and Wellness specialist and have expertise in Weight management, Healthy Weight loss, cholestrol management, Pcod diet, child nutrition etc.

Looking for an Indian diet plan to lose weight but do not know how to do it. Here are a few tips that you can keep in mind while following the plan.

India is a country with multiple cultures and cuisines but one thing common in these is that a typical Indian meal has high carbohydrates, fats, and sugar.

We eat a lot of rice, potatoes, namkeens and other fried foods. We cannot imagine our festivals without sweets and fried delicacies.

To make matter worse we love to sit and relax with friends and family rather than engage in some physical activities.

Our mothers love to feed their children with more love in the form of food and sweets. No doubt India has become the diabetic capital of the world. The obesity rate among young children is on a rise.

But that does not mean that we completely shut down our Indian food and switch to western diets and fad diets which do more harm than good.

A healthy Indian diet is one that includes all the food groups in moderation so that the body adapts to all the benefits of the food that we eat.

Our Indian kitchen can be our 24*7 pharmacy that has all the ingredients necessary to lead a happy healthy life and also to lose weight in a sustainable manner.

Small changes in our eating habits can help us not only to lose weight but also help us to maintain our health.

How To Plan Our Meal?

The science behind losing weight is that we lose weight by eating fewer calories than we expend. To drop those extra kilos, all we need to do is eat within our calorie budget and burn the required number of calories. 

While planning a diet we must keep in mind the following points : 

1. Meals should be nutrient-dense, not calorie-dense 

To lose weight the healthy way, you need to ensure that the meal covers all food groups and provides all the nutrients you need necessary for good health. It should not eliminate a particular group or should not include one food group in excess. It should be a balanced and nutritious meal. 

2. Add fiber to your plan 

Adding a fiber-rich diet in the form of fruits and salads helps to keep you satiated for long hours. It also helps to keep your blood sugar levels in check while keeping your cravings at bay. It also helps relieve constipation issues.

3. Include good-quality proteins and fats

Including good quality proteins like fish, poultry, legumes, and whole grains ensure better absorption and digestion of nutrients. Proteins are the building blocks of the body that help our body to build muscles and repair the body faster in case of any injuries.

Similarly including healthy fats in the form of coconut oil, peanut oil, ghee, avocado oil, and sesame oil not only help to keep you full for long hours but also helps to metabolize cholesterol. It also keeps the skin glowing and healthy.

Day 1

  • 6:30 am aloe vera water
  • 8:00 am milk Dalia and mix nuts 25 gms
  • 12:00 pm beetroot and amla juice
  • 2:00 pm 1 plate of salad
  • 2:10 pm dal (1 katori) mix veg (1 katori) roti (1 chapati )
  • 4:00 pm 1 cup papaya
  • 5:30 pm tea with less sugar
  • 8:30 pm dal (1 katori) mix veg (1 katori) roti (1 chapati )

Day 2

  • 6:30 am  cucumber detox water (1 glass) 
  • 8:00 am 2 besan oats cheela /pancake add spinach onion with curd (1 Katori)
  • 12:00 pm cucumber and lauki juice
  • 2:00 pm 1 plate of salad
  • 2:10 pm  lentil curry (1 bowl ) roti (1 chapati )
  • 4:00 pm 1 apple  with 1 tsp pumpkin seeds
  • 5:30 pm tea with less sugar
  • 8:30 pm sauteed vegetables with paneer (1 Katori) and roti (1 chapati)

Day 3

  • 6:30 am  jeera water  (1 glass) 
  • 8:00 am 1 hung curd sandwich
  • 12:00 pm salted lassi n 1 tsp chia seeds
  • 2:00 pm 1 plate of salad
  • 2:10 pm  matar paneer (1 Katori)  roti (1 chapati )
  • 4:00 pm 1 kiwi
  • 5:30 pm tea with less sugar
  • 8:30 pm sauteed vegetables with soya chunks (1 Katori ) roti (1 chapati)

Day 4

  • 6:30 am  aloe vera water   
  • 8:00 am sambhar (1 bowl) idli (2 pcs)
  • 12:00 pm paneer (50 gms)
  • 2:00 pm 1 plate of salad
  • 2:10 pm  curd (1katori) baigan sabzi (1 Katori) roti (1 chapati )
  • 4:00 pm 1 cup fruit with 1 tsp sesame  seeds
  • 5:30 pm tea with less sugar
  • 8:30 pm green gram dal cooked (1 katori) bhindi sabzi (1 katori) roti (1 chapati)

Day 5

  • 6:30 am  jeera water  (1 glass) 
  • 8:00 am peas poha (1.5 Katori)
  • 12:00 pm salted lassi  n 1 tsp chia seeds
  • 2:00 pm 1 plate of salad
  • 2:10 pm  low fat paneer bhurji  (1 katori ) roti (1 chapati )
  • 4:00 pm 1 cup papaya  with 1 tsp pumpkin seeds
  • 5:30 pm tea with less sugar
  • 8:30 pm sauteed vegetables with paneer (1 Katori) and roti (1 chapati)

Day 6

  • 6:30 am  cucumber detox water (1 glass) 
  • 8:00 am oats porridge intoned milk (1 bowl) and mixed nuts (25gms)
  • 12:00 pm cucumber and lauki juice
  • 2:00 pm 1 plate of salad
  • 2:10 pm  cabbage matar (1 Katori) curd(1 Katori) roti (1 chapati )
  • 4:00 pm 1 banana
  • 5:30 pm tea with less sugar
  • 8:30 pm dal (1 katori) lauki sabzi (1 katori)  roti (1 chapati)

Day 7

  • 6:30 am   cucumber detox water 
  • 8:00 am veg Dalia (1 bowl)
  • 12:00 pm cucumber and lauki juice
  • 2:00 pm 1 plate of salad
  • 2:10 pm  palak paneer (1 katori) roti (1 chapati )
  • 4:00 pm 1 kiwi with 1 tsp flaxseeds
  • 5:30 pm tea with less sugar
  • 8:30 pm sauteed vegetables with paneer (1 Katori) and roti (1 chapati)

You may also like:

Best Indian Weight Loss diet plan for teenage girls

Final Thoughts:

So friends these were the best Indian diet plan for weight loss, We hope that you loved this article and we tried our level best to help you in the best possible way we could.

If you follow any of the above-mentioned weight loss diet charts then you are going to see very fast results. If you like this post then please share it and also share your thoughts in the comment section below.

Also, share which diet chart you are going to follow as we love to hear from our readers.

Leave a Reply

Your email address will not be published. Required fields are marked *