Have you been looking for 10 day diet plan for weight loss? If so you are not alone. Millions of people search for this every month. We have found some amazing tips, tricks and plans to help you follow. The 10 Day Diet is an extreme plan that helps you lose weight as quickly as possible; easily one to two pounds a day. It’s perfect for people who have a meet coming up and need to lose as much weight possible in a short period of time.
Your 10-Day Diet Plan For Weight Loss, Crafted by Dietitians
Last but not least, a well-crafted approach you can stick with for a week and a half and beyond.
There are as many harmful weight loss misconceptions as there are diets. So which eating pattern should you pick if you just have 10 days to be in shape? It turns out that multiple studies have discovered that, as long as you’re consuming less calories than you burn, regardless of whether you adhere to a low-carb or low-fat strategy, you may lose weight quickly. The most important thing is that it’s a technique you can stick with for at least a week and a half, if not longer.
The proprietor of Leah Kaufman Nutrition in New York City, Leah Kaufman, RD, asserts that there should be no time limit on how long you can take to make a good decision. Try this very doable 10-day rapid weight reduction regimen, whether you’re trying to shed pounds to enhance your heart health or to look your best for the wedding. You’ll lose weight, improve your health, and gain self-assurance.
Day 1: Get Your Mind Right
Set (and record) realistic goals for what you hope to accomplish during your challenge. Don’t expect to lose 20 pounds like The Biggest Loser, but you can make a difference in 10 days, says New York City-based dietitian Brooke Alpert, RD, author of The Diet Detox. While the amount of weight lost will only be three to four pounds, you will notice a significant change in how your body feels after approximately a week.
Day 2: Water Log
Water is important for losing weight, according to all of our RD specialists. When trying to lose weight, water is crucial because it keeps you feeling full between meals, according to Amy Shapiro, RD, owner of Real Nutrition NYC in New York City. Here is a basic guideline for staying hydrated: Try to drink half as much water as your body weight in pounds per day. (For example, if you weigh 180 pounds, drink 90 ounces of water daily.)
Day 3: Stop Counting Calories—Yes, really!
According to a 2018 study published in the Journal of the American Medical Association, emphasizing nutrition quality rather than quantity is equally as significant and advantageous (if not more so). You’re more likely to maintain your weight over the long term if you concentrate on actual foods rather than a tight calorie intake. Shapiro especially suggests these foods for weight loss:
- Celery, cucumber, and asparagus: “All are natural diuretics, so they will also help to remove fluid from the body.”
- Spinach: “It’s filling since the leafy greens are very high in fiber.”
- Fish or chicken breast: “The ample amount of protein keeps the body busy breaking it down so you stay full longer.”
- Olive oil: “Fat helps food taste better and tames your appetite.”
Day 4: Declare a Dry Week
“Alcohol can influence our food choices and may result in making poor food choices,” Kaufman says. Which is exactly why Alpert recommends this easy-to-remember motto for the rest of the 10-day quick weight loss plan: “Lots of water. No alcohol. Tons of greens and lean proteins.”
Day 5: Examine Your Eats
On day nine, we’ll concentrate significantly on the actual food plan, but for now, grab a journal. Alpert adds, “If I feel like my jeans are getting a touch tight, I record every meal for three days.” That assists me in making better decisions and also helps me avoid any unnecessary nibbles that can build up throughout the day.
Day 6: Eliminate the Easy Targets
Try to eliminate one or two of those triggers from your daily schedule now that you are aware of your propensity to seek out a brownie at 3 p.m. or drink an extra glass of wine with your BFF at happy hour. Here are a few strong opponents to watch out for:
- “Processed foods, white carbohydrates, and sweetened drinks cause sugar spikes that can lead to hunger or powerful cravings that can wreck your progress,” Shapiro says.
- “Pass on the fried foods,” Kaufman says, as they’re high in fat, low in nutrition and the excess oil will leave you feeling lethargic.
- “Remove extra sugar from your diet: sugar in your coffee, flavored or sweetened dairy products, basically anytime you sweeten something, stop,” Alpert says.
In fact, losing up to a pound a day can be achieved by cutting added sugars out of your diet for just 14 days! Check out The 14-Day No Sugar Plan, which is currently on sale, for the entire diet, including all of the recipes and a shopping list.
Day 7: Start Smart
An International Journal of Obesity study claims that if you consume the majority of your calories before 3 p.m., you have a higher chance of being slender than your friends who indulge at supper.
According to Kaufman, a wholesome meal should always contain at least 50% fresh veggies. In addition, “always make sure you have a lean protein at breakfast, lunch, and supper,” she advises, regardless of whether meal contains the most calories.
Day 8: Crank Up the Cardio
Include an additional 20 minutes per day of running, riding, or rowing in your training regimen. For general health and fitness, Shapiro adds, “I believe in weight training, but if I’m trying to lose a few pounds, I’ll raise my cardio game for a few weeks.”
Have you noticed that we saved talking about exercise for later in the program? There is a rationale. Shapiro continues, “You can’t outrun a lousy diet. “I honestly believe that what you eat accounts for 80% of weight loss. I prioritize nutrition before adding exercise for the best outcomes.”
Despite the fact that 150 minutes of exercise per week are advised in order to maintain weight and, more importantly, enhance total physical and mental well-being, numerous studies have revealed that nutrition plays a considerably larger role in weight loss.
Day 9: Try this One-Day Clean Eating Menu
Rather than a “detox,” follow Shapiro’s deprivation-free meal plan today to jumpstart your metabolism from the moment you wake up.
BREAKFAST: 2 poached eggs on a 2 cups of greens, steamed + 1 cup of coffee and 2 cups of water
MORNING SNACK: 1 small piece of fruit + 1 cup of water
LUNCH: A leafy green salad (dressed with 1 tablespoon of olive oil and 1 teaspoon balsamic vinegar) topped with 4 ounces of chicken and ⅓ cup quinoa + 2 cups of water
AFTERNOON SNACK: 1 cup cucumber slices with ¼ cup hummus + 1 cup of green tea
DINNER: 6 ounces of salmon, 2 cups of steamed broccoli and cauliflower, ⅓ cup sweet potato cubes pan-fried in 1 tablespoon olive oil + 2 cups of water
Day 10: Weigh in
75 percent of the most successful dieters check their weight at least once a week, according to the National Weight Control Registry, a database that monitors more than 10,000 people who have lost over 30 pounds and kept them off for at least one year. As your 10-day diet trial comes to a close, weigh yourself and note your weight loss success. Are you ready to advance further? Get a copy of The Super Metabolism Diet to fuel your fat-burning engine! You can easily and swiftly change your metabolism into a fat-melting machine with the aid of this book.
Best Diet Plan for Weight Loss & Diet Chart
Are you looking for the best Indian Diet Plan to lose weight? The rules are simple.
You only need to start eating healthy meals. However, considering our food culture and dietary customs in India, this can seem like an overwhelming problem. For example, a typical Indian dinner is high in sugar and carbohydrates since we consume a lot of sweets, rice, and potatoes.
Additionally, we adore munchies and can’t image going a day without namkeens and bhujias. Even we, as a gesture of goodwill and affection, push our friends and family to eat more, and we view turning down an extra serving as a rejection. And to top it all off, we’ve never accepted physical activity as crucial. Therefore, it is not surprising that India is struggling with a rising obesity problem.
But avoiding Indian food in favor of foreign components or fad diets is not the solution. Additionally, you’ll discover that the greatest Indian diet plan uses ingredients that are available in your kitchen and will help you lose weight by adjusting your diet.
Understand the Science Behind Weight Loss
Caloric intake and expenditure play a key role in weight loss and growth. Simply put, you gain weight when you eat more calories than you burn via exercise and you lose weight when you eat fewer calories than that.
All you need to do to lose those excess pounds is eat within your calorie limit and exercise as much as you need to. Experts advised using a combination of the two because it works best.
However, knowing how many calories your body requires is insufficient. In spite of the fact that four samosas (600 calories), two slices of pizza (500 calories), and two gulab jamuns (385 calories) are all within your daily calorie allowance of 1500, these unhealthy food selections will eventually result in other health issues including excessive cholesterol and blood sugar.
To lose weight the healthy way, you also need to ensure your Indian diet plan is balanced i.e. it covers all food groups and provides all the nutrients you need necessary for good health.
The Best Diet Plan for Weight Loss
No one food can supply the body with all the calories and nutrients it requires to remain healthy. It is therefore advised to eat a balanced diet that includes both macronutrients like carbohydrates, protein, and fat, as well as micronutrients like vitamins and minerals.
The five main food groups—fruits and vegetables, cereals and pulses, meat and dairy products, and fats and oils—combine to provide the greatest Indian diet for weight loss. Additionally, understanding how to divide up the food groups, assign portion sizes, and the ideal/best time to eat is also crucial.
1200 Calorie Weight Loss Diet Chart Plan
The components of the optimum diet chart can be discussed in great detail. One’s dietary needs, however, vary depending on a number of things. It might vary based on gender, for instance, since male and female dietary needs are different.
Geographical factors may also be at play because the diets of North and South India differ significantly. Since a vegetarian or vegan consumes food very differently from a non-vegetarian, meal choices become important in this situation.
However, we have put together a diet plan ideal for weight loss with Indian food. This 7 day diet plan also known as a 1200 calorie diet plan is a sample, and should not be followed by any individual without consulting a nutritionist.
Weight Loss Diet Plan Chart – Day 1
- Have oat porridge with mixed nuts for breakfast after starting the day with cucumber water.
- Lunch will thereafter be a roti with dal and gajar matar sabzi.
- Dinner will be dal and lauki sabzi with roti after that.
| Day 1 | Diet Chart |
| 6:30 AM | Cucumber Detox Water (1 glass) |
| 8:00 AM | Oats Porridge in Skimmed Milk (1 bowl) Mixed Nuts (25 grams) |
| 12:00 PM | Skimmed Milk Paneer (100 grams) |
| 2:00 PM | Mixed Vegetable Salad (1 katori) |
| 2:10 PM | Dal(1 katori)Gajar Matar Sabzi (1 katori) Roti (1 roti/chapati) |
| 4:00 PM | Cut Fruits (1 cup) 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) Roti (1 roti/chapati) |
Weight Loss Diet Plan Chart – Day 2
- On the second day, eat a mixed vegetable stuffed roti along with curd for breakfast.
- For lunch, have half a katori of methi rice along with lentil curry.
- Next, end your day with sautéed 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 pieces) |
| 12:00 PM | Skimmed Milk Paneer (100 grams) |
| 2:00 PM | Mixed Vegetable Salad (1 katori) |
| 2:10 PM | Lentil Curry (0.75 bowl) Methi Rice (0.5 katori) |
| 4:00 PM | Apple (0.5 small (2-3/4″ dia)) Buttermilk (1 glass) |
| 5:30 PM | Coffee with Milk and Less Sugar (0.5 tea cup) |
| 8:50 PM | Mixed Vegetable Salad (1 katori) |
| 9:00 PM | Sauteed Vegetables with Paneer (1 katori) Roti (1 roti/chapati) Green Chutney (2 tablespoon) |
Weight Loss Diet Plan Chart – Day 3
- Breakfast on day 3 would include Multigrain Toast and Skim Milk Yogurt.
- In the afternoon, have sauteed vegetables along 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 | Skim Milk Yoghurt (1 cup (8 fl oz)) Multigrain Toast (2 toast) |
| 12:00 PM | Skimmed Milk Paneer (100 grams) |
| 2:00 PM | Mixed Vegetable Salad (1 katori) |
| 2:10 PM | Sauteed Vegetables with Paneer (1 katori) Roti (1 roti/chapati) Green Chutney (2 tablespoon) |
| 4:00 PM | Banana (0.5 small (6″ to 6-7/8″ long)) 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) |
Weight Loss Diet Plan Chart – Day 4
- Start Day 4 with a Fruit and Nuts Yogurt Smoothie and Egg Omelette
- Follow that up with 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 glass) Egg Omelette (1 serve(one egg)) |
| 12:00 PM | Skimmed Milk Paneer (100 grams) |
| 2:00 PM | Mixed Vegetable Salad (1 katori) |
| 2:10 PM | Green Gram Whole Dal Cooked (1 katori) Bhindi sabzi (1 katori) Roti (1 roti/chapati) |
| 4:00 PM | Orange (1 fruit (2-5/8″ dia)) 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) Steamed Rice (0.5 katori) |
Weight Loss Diet Plan Chart – 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.
- End the day 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 katori) |
| 2:10 PM | Low Fat Paneer Curry (1.5 katori) Missi Roti (1 roti) |
| 4:00 PM | Papaya (1 cup 1″ pieces) 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 Baingan Tamatar Ki Sabzi (1 katori) Roti (1 roti/chapati) |
Weight Loss Diet Plan Chart – Day 6
- On Day 6, have idli with sambar for breakfast
- For lunch, roti with curd and aloo baingan tamatar ki sabzi
- To end 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) Idli (2 idli) |
| 12:00 PM | Skimmed Milk Paneer (100 grams) |
| 2:00 PM | Mixed Vegetable Salad (1 katori) |
| 2:10 PM | Curd (1.5 katori) Aloo Baingan Tamatar Ki Sabzi (1 katori) Roti (1 roti/chapati) |
| 4:00 PM | Cut Fruits (1 cup) Buttermilk (1 glass) |
| 5:30 PM | Coffee with Milk and Less Sugar (0.5 tea cup) |
| 8:50 PM | Mixed Vegetable Salad (1 katori) |
| 9:00 PM | Green Gram Whole Dal Cooked (1 katori)Bhindi sabzi (1 katori) Roti (1 roti/chapati) |
Weight Loss Diet Plan Chart – 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 | Besan Chilla (2 cheela) Green Garlic Chutney (3 tablespoon) |
| 12:00 PM | Skimmed Milk Paneer (100 grams) |
| 2:00 PM | Mixed Vegetable Salad (1 katori) |
| 2:10 PM | Palak Chole (1 bowl) Steamed Rice (0.5 katori) |
| 4:00 PM | Apple(0.5 small (2-3/4″ dia)) 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 katori) Missi Roti (1 roti) |
Balanced Diet Plans for Weight Loss
Make sure your diet plan is balanced and guarantees that you get all the nutrients you need when creating it. Add the following nutrients to your meal plan as a result:
1. Carbohydrates Diet Plan
The majority of the daily calories you need should come from carbohydrates because they are the body’s primary energy source. However, it’s crucial to pick the proper kind of carbohydrates. Simple carbohydrates, such bread, biscuits, white rice, and wheat flour, are unhealthy because they are overly sweet.
As opposed to simple carbs, choose complex carbs because they are higher in fiber and contain more nutrients.
This is because complex carbohydrates high in fiber take longer to digest and make you feel fuller for longer, making them the best choice for weight management.
Oats, brown rice, and millets like ragi are all excellent sources of complex carbohydrates.
2. Proteins Diet Plan
The majority of Indians don’t consume enough protein each day. This is problematic since the body needs proteins to pump blood and develop and repair tissue, muscles, cartilage, and skin. Hence. A diet rich in protein can also aid in weight loss since it promotes muscle growth, which burns more calories than fat.
For instance, you should include protein in your diet in the form of entire dals, paneer, chana, milk, leafy greens, eggs, white meat, or sprouts, making up roughly 30% of your total calories. Every meal needs to include one serving of protein.
3. Fats Diet Plan
Although they have a bad image, fats are an important food group because they help the body create hormones, store vitamins, and provide us energy. One-fifth or 20% of your diet, according to experts, should be made up of polyunsaturated, monounsaturated, and Omega-3 fatty acids.
The best method to ingest fats, for instance, is to use a variety of oils for different meals, such as olive oil, rice bran oil, mustard oil, soya bean, sesame, sunflower, and groundnut oil, along with moderate amounts of butter and ghee. But for a well-balanced Indian diet plan, you must absolutely eliminate trans fats, which are present in fried foods.
4. Vitamins and Minerals Diet Plan
For the body to function properly and to promote metabolism, neuron and muscle function, bone maintenance, and cell creation, vitamins A, E, B12, D, calcium, and iron are necessary. Minerals are also present in foods like nuts, oilseeds, fruits, and green leafy vegetables because they are generally sourced from plants, meat, and fish.
Nutritionists and experts advise eating 100 grams of fruits and 100 grams of vegetables each day.
5. Indian Weight Loss Diet Plan Meal Swaps
Replace the bad foods in your Indian Diet plan with their better equivalents for one of the simplest methods to eat healthily.
For instance, air-popped popcorn instead of potato chips can satisfy your urge for a snack to nibble on.
Therefore, it would be wonderful if you looked into some healthy meal replacement options that you may attempt in the future.
Along with a balanced Weight loss diet chart plan, these habits will help you stay healthy:
- Opt for 5-6 meals a day: Instead of three large meals, try having three modest meals and a few snack breaks in controlled portions for the day. Spacing your meals across regular intervals prevents acidity and bloating and also keeps hunger pangs at bay. So, quit your junk food habit by making healthier snacking choices in your indian diet plan.
- Have an early dinner: Indians eat dinner later than the other societies across the world. Since metabolism slows down at night, a late dinner can lead to weight gain. Experts recommend you eat your last meal of the day by 8 pm.
- Drink a lot of water: How does drinking more water help you lose weight? For starters, it’s zero calories. Also, drinking a glass of water can help curb hunger pangs. Have six to eight glasses of water daily to lose weight and also find a list of drinks that will help you lose weight here.
- Eat a lot of fiber: A person needs at least 15 gm of fiber every day, as it aids digestion and heart health. Oats, lentils, flax seeds, apples and broccoli are some great sources of fiber.
As a conclusion to the foregoing. The most balanced Indian diet plan is all you need to follow to lose weight; you don’t even need to completely change your eating habits!
Diet Plan – Frequently Asked Questions (FAQs)
Q. What is the 7 Day Challenge diet?
A. The 7 Day GM Challenge diet is a popular diet plan that helps you lose 5kgs to 7kgs of weight.
Q. What is the diet chart to lose weight?
A. You can follow healthifyMe’s carefully curated, 1200 calorie diet plan to lose weight.
Q. Which Indian food is best for weight loss?
A. There is no single best Indian food for weight loss. Any whole food found in its natural state can be suited for weight loss such as dals, pulses, nuts, seeds, spices etc.
Q. What drink helps burn fat?
A. There are no miracle drinks to burn fat. However, diet may include drinks like Jeera Water, lemon water, amla juice can help boost your metabolism and may help in getting rid of the excess fat.
Q. What is the most effective weight loss diet?
A. A diet which focuses on whole foods rich in nutrients is effective and sustainable if followed consistently. However, the above diet chart is highly effective to shed some kilos.
Q. What are the 9 Rules to Lose weight?
A. Out of the many rules to lose weight, the 9 important ones are as follows – keep yourself hydrated, improve your eating habits, look for a suitable calorie deficit plan, include protein in your diet, workout regularly, keep yourself physically active, maintain a healthy lifestyle, allow yourself a cheat day, sleep better.
Q. Is Indian diet healthy?
A. Indian diets are diverse and many are healthy because they include varied cereals, pulses, fruits and vegetables and less meat consumption.
Q. Is banana good for weight loss?
A. Bananas are loaded with fiber that slows the digestion process, making you feel full and help in weight loss. However, bananas are high in calories as well so one needs to limit the portion size.
Q. What are the 5 foods you should not eat to lose weight?
A. There can be few foods that you can avoid to maintain your weight like Processed Food, Junk food, Alcoholic beverages, Sugary drinks and Desserts.
Q. How can I lose 5kg in a month on an Indian diet?
A. Burning fat depends on a lot of factors that must be considered before setting up a goal. Your current Age, BMI, Gender as well as lifestyle plays a key role in the process. However, you can follow our Best Indian Diet Plan for Weight Loss article which will help you in the process.
Q. Does jeera water reduce weight?
A. Yes, Jeera Water is known to boost metabolism and burn fat.
Q. Can I lose 10 kg in a month?
A. Losing 10 kgs in a month is not a healthy goal and can lead to nutritional deficiencies. Weight depends on a lot of criterions like Age, Gender, BMI, etc. Also, making some changes in your diet and lifestyle can help you lose weight. You can follow our Best Indian Diet Plan for Weight Loss to work dedicatedly towards the goal .
Q. What Indian food can I eat with type 2 diabetes?
A. You can eat foods like Brown Rice, Multigrain chapati, legumes and pulses, all leafy green vegetables etc. Consult your dietitian about the dos/don’ts before you add something to your diet plan.
Q. What is the best Indian breakfast for diabetics type 2?
A. Vegetable Oats or Moong Dal cheela can be one of the best Indian breakfast for type 2 diabetics.
Q. Can PCOS patients reduce weight?
A. Yes, however, it can be a struggle. It is essential for you to consult a doctor before committing to a diet plan.
Q. Does vegetarian diet promote weight loss?
A. One might think it is difficult for vegetarians to lose weight, because it is difficult for them to fulfil the protein intake. However, one might include curd, paneer and lentils in their diets. These are high-protein vegetarian foods that promote weight loss.