7 Day Healthy South Indian Diet Plan for Weight loss

It would not be a fallacy to call out diversities as the prime USP of India which not only makes India special but also exciting.

Indian diversity is not limited to region, weather, people, and politics but can also be seen in the food.
While North Indian food is more grain-based, rice and coconut hold a special status in the foods of South Indian territory.

South Indian cuisines are usually referred to the food items originating from five Indian states situated in the southern part of the country namely Andra Pradesh, Telengana, Tamil Nadu, Karnataka, and Kerala.

Dishes prepared in all these regions do have certain common ingredients like rice, coconut, lentils, dried red chilies, fresh green chilies, tamarind, garlic, ginger, tomatoes, and onions.

There is a general bias of mind which comes to play with our first thought about eating South Indian cuisine that automatically compels our mind to start thinking of flavor-packed dishes.

Like dosa (rice lentil thin crispy crepe), idli( steamed rice lentil cake), sambhar (lentil with loads of veggies), the aroma of coconut and curry leaves, nutty chutney, rasam( tomato, tamarind lentil stew), podi, and lots of other.

South Indian cuisine is wonderful and flavorful and just the aroma of food will make your taste buds crave it.

But usually, people who want to lose weight tend to avoid south Indian foods thinking these are extremely packed with calories and should be prohibited for weight loss, one other funny excuse may be that south Indian food items taste so good that it’s very easy to overeat these dishes resulting in weight gain.

In general tendency when thinking of losing weight, the first thing that usually someone does is to eat salad and tasteless food such that the desire to lose weight ends.

But that seems like getting a prison sentence rather than adopting a healthy lifestyle, additionally, this option is not quite sustainable and practical in its long-term implementation as the zeal to lose weight mostly goes away in a longer duration when only adopting the salad route.

It’s not like someone must always compromise on taste when trying to lose weight or taste & nutrition don’t go hand in hand. Even with the limited amount of calories and moderate exercise, anyone can lose a good amount of weight and the south Indian diet can also support a weight loss journey.

This 7 days south Indian diet plan for weight loss is not only tasty but healthy too to promote weight loss. South Indian food is mostly fermented which is good for gut health or gut microbiota (rich in probiotics), easy digestibility, and boosts the immune system.

This Indian diet plan includes south Indian dishes with a healthy twist and lots and lots of good amount of vitamins and minerals, protein-rich and low-calorie food items.

Things To Keep in Mind Before Weight Loss

south indian diet plan for weight loss

1. Doctor and dietitian consultation

Every person has their own reason for weight loss. But it is very important to consult a doctor or dietitian before losing weight. Because they will tell you your target weight after calculating your BMI and BMR and other medical parameters.

Each individual is different and It all depends on your overall health, any ongoing medications, and other parameters. Because putting your health at risk is not the right way to start your weight loss journey.

2. Prepare your body mentally for weight loss

One of the important factors for weight loss is to prepare ourselves mentally. For the changes to come .weight loss is a long-term commitment it requires inner motivation, focus, and energy.

Think about how much you are motivated and your weakness or triggering food items plans that will keep you mentally strong and this will make your weight loss journey a lot easier.

3. Prepare your body physically for weight loss

When you want to lose weight, you know the cycle: Moving more Eating less, and repeating. Exercise may not be your favorite thing for many reasons but for changing your negative approach to a positive you should start thinking like why you don’t like it?

Is there any particular reason? Finding exercise that gives you joy or you enjoy will make your negative approach to positive.

4. Set a clear and realistic goal

Well planned and realistic goal makes you motivated and focused. But not all weight loss goals are successful like the short term and aggressive weight loss gives you long-term disappointment. So setting a realistic goal is a crucial step in making your weight loss journey calm happy and successful.

5. Be patient and stick to your diet

It’s good to be patient If you are looking for long-term weight loss. Sometimes it is hard to stick to a diet. Focus on mindful eating with the right choice of food rather than mindless eating that leads to bad food choices and overeating.

Nothing changes overnight. There has to be patience in everything that is applicable to diet as well. Lack of patience may lead to short-term results but long-term disappointment.

6. Kitchen makeover is a must

If you are struggling with mindlessly eating habits and want to lose weight kitchen makeover can be a game changer for you. Small Changes made in your kitchen can go a long way in your weight loss journey.

Keeping fruit bowls and healthy snack options over the countertop, hiding calorie-rich snacks (sugar or salty), clearing the clutter, reducing the size of food serving dishes, and organizing your pantry and fridge with healthy options are a few tips for a kitchen makeover.

7 Day Healthy South Indian Diet Plan for Weight loss

7 Day Healthy South Indian Diet Plan for Weight loss

Day 1 

Schedule Diet
Early morning (6 am) 1 glass of Warm water +  lemon and 

4 almonds

Breakfast (7-8 am) 2 medium size Rava dosa +tomato onion chutney +1cup black coffee or tea
Mid-morning (10-11 am) 1 cup cut seasonal fruit
Lunch (12-1 pm) 1 small bowl rice/2 roti+ 1 cup sambhar +stir fried veg + cucumber salad+ low fat curd
Evening (3:30-4:30 pm) Green tea+1-2 multigrain biscuit
Dinner (7 pm) 2 roti+ mix veg curry+ ½ cup whole moong  dal or chicken curry+ salad
Bedtime (10 pm) 1 cup turmeric milk 
Exercise plan for the day 45-60 min physical activity of your choice brisk walking, dancing, crunches, jumping jack sets, running, cycling, gym anything you like can be included

Day 2

Schedule Diet
Early morning (6 am) Warm water+lemon 1 glass+ 4 almonds
Breakfast (7-8 am) Quinoa upma+1 cup tea/coffee/green tea
Mid-morning (10-11 am) 1 medium apple or pear with fresh coconut water
Lunch (12-1 pm) 1 cup brown rice/2 roti+ kadala curry (black chickpea curry)+1 small bowl cauliflower kootu +salad+1 cup buttermilk
Evening (3:30-4:30 pm) 1 cup black coffee+ ½ small bowl roasted channa (Dalia)
Dinner (7 pm) 2 small roti+ ridge gourd dal+ salad+ low fat curd
Bedtime (10 pm) Turmeric milk 1cup
Exercise plan for the day 45-60 min physical activity of your choice brisk walking, dancing, crunches, jumping jack sets, running, cycling, gym anything you like can be included

Day 3

Schedule Diet
Early morning (6 am) 1 glass overnight soaked coriander seeds
Breakfast (7-8 am) 2-3 millets idli with 1 cup sambhar+ black coffee/tea
Mid-morning (10-11 am) Fresh Coconut water + 1 small apple
Lunch (12-1 pm) 1 small bowl rice/ 2 roti+ spinach dal+ beans poriyal+ carrot cucumber salad+ buttermilk
Evening (3:30-4:30 pm) Black coffee+ 4-5 walnuts
Dinner (7 pm) 2 puttu +cherupayar thoran+salad
Bedtime (10 pm) Turmeric milk 1 cup
Exercise plan for the day 45-60 min physical activity of your choice brisk walking, dancing, crunches, jumping jack sets, running, cycling, gym anything you like can be included

Day 4

Schedule Diet
Early morning (6 am) Warm water + lemon 1 glass
Breakfast (7-8 am) Ragi Rava idli 2-3 + tomato onion chutney + coffee / tea
Mid-morning (10-11 am) 1 cup of seasonal fruits
Lunch (12-1 pm) 1 small bowl rice/ 2 roti +bendekai gojji+ avail + salad
Evening (3:30-4:30 pm) Coffee/tea + 1 boiled egg or 20 gram peanuts.
Dinner (7 pm) 2 roti+ carrot beetroot poriyal+ ½ small bowl mix dal+ salad
Bedtime (10 pm) Turmeric milk 1 cup
Exercise plan for the day 45-60 min physical activity of your choice brisk walking, dancing, crunches, jumping jack sets, running, cycling, gym anything you like can be included

Day 5

Schedule Diet
Early morning (6 am) 1 glass fenugreek water soaked overnight
Breakfast (7-8 am) Vegetable upma+ chutney + tea/ coffee
Mid-morning (10-11 am) 1 small bowl of dry roasted fox nuts
Lunch (12-1 pm) 1 cup rice/ 2 roti + sorakkai kootu + stir-fried carrot and beetroot+ salad+ buttermilk
Evening (3:30-4:30 pm) Coffee / tea+ 1 multigrain biscuit
Dinner (7 pm) 2 roti + bottle gourd channa dal veg + salad+ low fat curd
Bedtime (10 pm) Turmeric milk 1 cup
Exercise plan for the day 45-60 min physical activity of your choice brisk walking, dancing, crunches, jumping jack sets, running, cycling, gym anything you like can be included

Day 6

Schedule Diet
Early morning (6 am) 1 glass overnight soaked coriander seeds water
Breakfast (7-8 am) Buttermilk + 1 medium size seasonal fruit
Mid-morning (10-11 am) 4-5 almonds + cucumber
Lunch (12-1 pm) 1 cup rice/ 2 roti +mix dal /chicken curry +carrot beans veg + salad 
Evening (3:30-4:30 pm) Coffee / tea+dry roasted channa
Dinner (7 pm) 2 ragi balls + veg curry + rasam
Bedtime (10 pm) Turmeric milk 1 cup
Exercise plan for the day 45-60 min physical activity of your choice brisk walking, dancing, crunches, jumping jack sets, running, cycling, gym anything you like can be included

Day 7

Schedule Diet
Early morning (6 am) Warm water+lemon 1 glass
Breakfast (7-8 am) Vegetable poha+ chutney + tea/ coffee
Mid-morning (10-11 am) ½ small bowl of Dry roasted fox nuts + buttermilk
Lunch (12-1 pm) 1 cup rice/ 2 roti + Kerala style fish curry + cauliflower veg + beetroot salad
Evening (3:30-4:30 pm) Tea/ coffee + sprout salad
Dinner (7 pm) 2 small roti with chicken curry or mushroom curry + salad 
Bedtime (10 pm) Turmeric milk 1 cup
Exercise plan for the day 45-60 min physical activity of your choice brisk walking, dancing, crunches, jumping jack sets, running, cycling, gym anything you like can be included

Weight Loss Maintenance Diet Tips

  • Eat small and frequent mini-meals throughout the day.
  • Include lots of fresh fruits & vegetables in your diet.
  • Indulge in 60 minutes of physical activity daily of your choice.
  • Keep yourself hydrated by at least drinking 8-10 glasses of water every day.
  • Add detoxifying spices or infused water into your daily diet.
  • Try to avoid skipping meals.

What to do after a week of diet:

After losing weight it is very difficult and challenging to maintain that weight. After 7 days, you must continue being on a healthy and portion-controlled diet which we called a maintenance diet.

Keep exercising regularly and you can earn your cheat day so that you don’t feel guilty after consuming a few extra calories on that day.

You don’t need to follow the same diet chart if you are bored you can always create and innovate your own dishes that are low in refined carbohydrate fat n sugar and suits your lifestyle and weight loss goals.

Healthy weight loss can promote lots of health benefits like low blood pressure, low blood sugar, low cholesterol, strong bones and joints, and low workload on the heart.

Easy South Indian Weight Loss Recipes

South Indian Weight Loss Recipes

1. Vegetable quinoa upma recipe:

Quinoa is a magical grain that is a complete protein and contains healthy fats fiber and folic acid. Quinoa upma is a simple healthy dish loaded with vegetables.

Recipe: Before you start cooking make sure you rinse it properly 2-3 times under cold water to avoid the bitter taste of it.

You can use 1-2 teaspoons of any oil add mustard seeds urad dal and chana dal, curry leaves, hing, green chili and ginger for tempering then add lots of vegetables of your choice (onion, carrots, beans, peas, broccoli, bell peppers, etc) saute for 2 minutes followed by quinoa, water, and salt (ratio= 1quinoa: 2water).

Cover and cook it for 15n min on medium to low heat. Add freshly squeezed lemon and coriander. You can also add quinoa in other forms like salad, and Raita, blend it with a smoothie, or in healthy soups as well.

2. Ragi idli:

Ragi is also known as Finger Millet is a perfect ingredient for weight loss and contains high protein, calcium, potassium, and dietary fiber.

Ragi has lots of health benefits it acts as a natural weight loss agent, is good for hair and skin, beneficial for breastfeeding moms.

Recipe: we need ½ cup of semolina(sooji),1cup of ragi flour, 1 cup of curd, salt to taste, and ¼ cooking soda.mix semolina, ragi flour, curd, and salt add little water as required depending on curd thickness, and soak it for 30 minutes.

After 30 min add water to get an idli batter consistency. Just before steaming add baking soda or fruit salt (eno) and mix well and the batter is ready to make idli Ragi can also be included as Ragi roti, Ragi malt, Ragi upma, Ragi soup, or ragi dosa.

3. Poha (flattened rice):

Poha is also known as Flattened rice or beaten rice. Poha is very low in calories which makes it a good choice for weight loss. Poha is very easy to digest and is light on the stomach.

Veg Poha is simple to make recipe with lots of vegetables and sprouts( optional). The ratio of vegetables to poha is 2:1. This makes an ideal breakfast for all.

Recipe: First wash poha and keep it aside. Heat the oil in kadhai/ pan, add mustard seeds, and jeera seeds allow it to splutter. Add peanuts, chana daal, urad daal, and curry leaves fry till they turns brown.

Add chopped onions, turmeric powder, and asafetida. Now add peas and other vegetables, and add ½ tsp of salt. Cook on medium heat until vegetables are cooked.

Just check and make sure green peas and potatoes are well cooked. Now add in ½ cup of moong sprouts (skip if you don’t have them) and mix well everything. Cook for 4-5 minutes on medium heat. Add washed poha and mix well everything. In the last add lemon and coriander.

4. Kadala curry:

Black chickpeas have a lot of health benefits. Contains a good amount of protein, and fiber, and has a low glycemic index. You will not feel hungry because it will keep you fuller for longer as it takes time to digest properly.

Recipe: Firstly rinse and soak overnight 1coup of black chickpeas in water. In the pressure cooker add soaked chickpeas with ½ tsp of salt and water as required.

Stir properly and pressure cook until they are tender and cooked thoroughly. Do not throw the stock because it has a lot of nutrients in it and we can use it later on in curry.

In a mixer jar add roughly chopped coconut (not much quantity just for taste), onion, garlic ginger paste, and green chili (as per your choice) grind all the ingredients into a smooth paste in 1-2 tsp hot oil add mustard seed and allow to crackle for some time add all the dry masala and sauté for 2-3 minute .

Now at this point add grinded masala paste mixed well and again sauté for 2-3 minutes until oil oozes out. Now add boiled channa with stock that we reserve earlier .add salt and garam masala and check the seasoning. Use green coriander for garnishing.

5. Cherupayar thoran:

This dish is made of Green gram dal which is highly nutritious, a powerful source of protein and fiber, and an Ideal option for weight loss. It is rich in vitamin A Vit B, Vit C, and Vit E, and many other minerals.

Recipe: Clean and Soak green gram dal or Moong dal overnight. Rinse it and cook or boil it with enough water and salt. Make sure it is not mushy just 90% cooked.

Then take a pan add oil mustard and jeera seeds, and curry leaves, and wait for some time until it splutters, followed by onion, garlic, and green chili (skip if you don’t eat).

Then add all the dry ingredients like turmeric red chili powder or black pepper powder, and salt according to taste followed by cooked dal.

At last, add little grated coconut and toss it for a few minutes to mix all the ingredients all together and it’s ready to eat.

6. Sorakkai kootu:

Sorakkai Kootu is a dish made of Bottle gourd and moong or channa dal is high in vitamins minerals and low calories and dal is rich in protein and fiber. So ideal food for healthy weight loss. Let’s go through the recipe now.

Recipe: First wash, peel, and cut the bottle gourd into small cubes. Grind coconut and roasted channa (Daria or daliya as a thickening agent with coconut) into a smooth paste.

In a pressure cooker add bottle gourd, moong dal, salt, sambhar masala, and water as required, and cook it for 2-3 whistles. Once it is cooked add grinded paste of coconut.

For seasoning in one tsp of oil add mustard seeds,hing, urad dal, curry leaves, and red chili. You can add green coriander for garnishing.

7. Bendekai Gojju:

This dish is made of okra in tamarind and coconut gravy. Okra is highly nutritious. Rich in vit c and k, antioxidants. Vit C helps and supports the immune system, Vit K will help in blood clots and numerous other health benefits.

Recipe: First clean, pat dry and cut okra and keep it aside.In another pan dry roast urad dal chana dal and a few whole red chilies.

Cool it completely then grind it with coconut, tamarind, and little jaggery to smooth paste. In a heavy base, pan heat oil, add mustard seed, okra and salt then roast it until they are golden brown in color.

Once the okra is softened add grounded masala with 2 cups of water and cook it for 5-6 more minutes.Taste spices and salt and the consistency of gravy. Once done it is ready to eat.

Conclusion:

Before you start this diet plan please consult a dietician because each individual has a different BMI and BMR. Do not starve yourself, go easy, and keeping your weight loss goal realistic, simple, and easy will make your weight loss journey more enjoyable with lots of other health benefits along with weight loss.

If you liked this article then please share it so that many people will get help from this article to lose weight in a healthy manner.

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