Diet Plan For Weight Loss Chart

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Diet plan for weight loss chart contains the daily exercise, number of calories to be taken, and the amount of protein you should eat every day. This diet plan also has a calories restriction chart that tells you how much calorie you can take on various days.

Many people are on a diet, trying to lose weight. Many others have tried countless diet plans but still struggle with their weight. It is no longer a surprise that most diets fail yet again and again. Here are some tips that you can use to find an effective diet plan.

Best Diet Plan for Weight Loss & Diet Chart

Best Diet Plan for Weight Loss & Diet Chart

Are you looking for the best Indian Diet Plan to lose weight? The rules are simple.

All you need to do is start eating right food. However, in India, this can feel like an insurmountable challenge, given our food culture and dietary habits. For instance, a typical Indian meal is high in carbohydrates and sugar – we eat a lot of potatoes, rice, and sweets.

We also love our snacks and can’t imagine a day without our fix of namkeens and bhujias. Even we encourage our friends and family into eating more, as a sign of hospitality and affection, and consider refusing, an extra helping a rebuff. To top it all, we’ve never embraced physical exercise as essential. So, it isn’t a surprise that India is battling with a growing problem of obesity.

But, the answer doesn’t lie in shunning Indian food in favour of foreign ingredients or fad diets. Moreover, you’ll find that the best Indian diet plan consists of foods that you’ve already got in your kitchen and which will enable you to lose weight by making a few changes to your diet.

Understand the Science Behind Weight Loss

Weight loss and gain revolve around caloric consumption and expenditure. Simply put, you lose weight when you consume fewer calories than you expend and you gain weight when you consume more calories than you sweat.

To drop those extra kilos, all you need to do is eat within your calorie budget and burn the required number of calories. So, a combination of the two works best suggested experts.

Get your daily requirement of calorie consumption and burn based on your lifestyle and dietary preferences, by signing up on HealthifyMe.

However, simply determining how many calories your body needs isn’t enough. After all, four samosas (600 calories), two slices of pizza (500 calories), and two gulab jamuns (385 calories) may be within your daily requirement of 1500 calories, but these unhealthy food choices will eventually lead to other health problems like high 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 single food provides all the calories and nutrients that the body needs to stay healthy. That’s why a balanced diet consisting of macronutrients like carbohydrates, protein, and fat along with micronutrients such as vitamins and minerals, is recommended.

The best Indian diet for weight loss is a combination of the five major food groups – fruits and vegetables, cereals and pulses, meat and dairy products, and fats and oils. Furthermore, knowing how to divvy up the food groups, allocate portion sizes, and the best/ideal time to eat is also equally important.

1200 Calorie Weight Loss Diet Chart Plan

A lot can be spoken about what goes into an ideal diet chart. However, one’s nutritional requirement varies based on various factors. It could change depending on gender, for example, male dietary requirements vary from that of a female.

Geography can play a role as well, with North Indian diets being largely different from South Indian ones. So, here meal preferences come into play since the consumption of food by a vegetarian or a vegan differ largely from that by a non-vegetarian.

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

  • After starting your day with cucumber water, have oats porridge and mixed nuts for breakfast.
  • Next, have a roti with dal and gajar matar sabzi for lunch.
  • Follow that up with dal and lauki sabzi along with a roti for dinner.
Day 1Diet Chart
6:30 AMCucumber Detox Water (1 glass)
8:00 AMOats Porridge in Skimmed Milk (1 bowl) Mixed Nuts (25 grams)
12:00 PMSkimmed Milk Paneer (100 grams)
2:00 PMMixed Vegetable Salad (1 katori)
2:10 PMDal(1 katori)Gajar Matar Sabzi (1 katori) Roti (1 roti/chapati)
4:00 PMCut Fruits (1 cup) Buttermilk (1 glass)
5:30 PMTea with Less Sugar and Milk (1 teacup)
8:50 PMMixed Vegetable Salad (1 katori)
9:00 PMDal (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 2Diet Chart
6:30 AMCucumber Detox Water (1 glass)
8:00 AMCurd (1.5 katori) Mixed Vegetable Stuffed Roti (2 pieces)
12:00 PMSkimmed Milk Paneer (100 grams)
2:00 PMMixed Vegetable Salad (1 katori)
2:10 PMLentil Curry (0.75 bowl) Methi Rice (0.5 katori)
4:00 PMApple (0.5 small (2-3/4″ dia)) Buttermilk (1 glass)
5:30 PMCoffee with Milk and Less Sugar (0.5 tea cup)
8:50 PMMixed Vegetable Salad (1 katori)
9:00 PMSauteed 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 3Diet Chart
6:30 AMCucumber Detox Water (1 glass)
8:00 AMSkim Milk Yoghurt (1 cup (8 fl oz)) Multigrain Toast (2 toast)
12:00 PMSkimmed Milk Paneer (100 grams)
2:00 PMMixed Vegetable Salad (1 katori)
2:10 PMSauteed Vegetables with Paneer (1 katori) Roti (1 roti/chapati) Green Chutney (2 tablespoon)
4:00 PMBanana (0.5 small (6″ to 6-7/8″ long)) Buttermilk (1 glass)
5:30 PMTea with Less Sugar and Milk (1 teacup)
8:50 PMMixed Vegetable Salad (1 katori)
9:00 PMLentil 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 4Diet Chart
6:30 AMCucumber Detox Water (1 glass)
8:00 AMFruit and Nuts Yogurt Smoothie (0.75 glass) Egg Omelette (1 serve(one egg))
12:00 PMSkimmed Milk Paneer (100 grams)
2:00 PMMixed Vegetable Salad (1 katori)
2:10 PMGreen Gram Whole Dal Cooked (1 katori) Bhindi sabzi (1 katori) Roti (1 roti/chapati)
4:00 PMOrange (1 fruit (2-5/8″ dia)) Buttermilk (1 glass)
5:30 PMCoffee with Milk and Less Sugar (0.5 teacup)
8:50 PMMixed Vegetable Salad (1 katori)
9:00 PMPalak 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 5Diet Chart
6:30 AMCucumber Detox Water (1 glass)
8:00 AMSkimmed Milk (1 glass) Peas Poha (1.5 katori)
12:00 PMSkimmed Milk Paneer (100 grams)
2:00 PMMixed Vegetable Salad (1 katori)
2:10 PMLow Fat Paneer Curry (1.5 katori) Missi Roti (1 roti)
4:00 PMPapaya (1 cup 1″ pieces) Buttermilk (1 glass)
5:30 PMTea with Less Sugar and Milk (1 teacup)
8:50 PMMixed Vegetable Salad (1 katori)
9:00 PMCurd (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 6Diet Chart
6:30 AMCucumber Detox Water (1 glass)
8:00 AMMixed Sambar (1 bowl) Idli (2 idli)
12:00 PMSkimmed Milk Paneer (100 grams)
2:00 PMMixed Vegetable Salad (1 katori)
2:10 PMCurd (1.5 katori) Aloo Baingan Tamatar Ki Sabzi (1 katori) Roti (1 roti/chapati)
4:00 PMCut Fruits (1 cup) Buttermilk (1 glass)
5:30 PMCoffee with Milk and Less Sugar (0.5 tea cup)
8:50 PMMixed Vegetable Salad (1 katori)
9:00 PMGreen 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 7Diet Chart
6:30 AMCucumber Detox Water (1 glass)
8:00 AMBesan Chilla (2 cheela) Green Garlic Chutney (3 tablespoon)
12:00 PMSkimmed Milk Paneer (100 grams)
2:00 PMMixed Vegetable Salad (1 katori)
2:10 PMPalak Chole (1 bowl) Steamed Rice (0.5 katori)
4:00 PMApple(0.5 small (2-3/4″ dia)) Buttermilk (1 glass)
5:30 PMTea with Less Sugar and Milk (1 teacup)
8:50 PMMixed Vegetable Salad (1 katori)
9:00 PMLow Fat Paneer Curry (1 katori) Missi Roti (1 roti)

Balanced Diet Plans for Weight Loss

While creating a diet chart, it is important to make sure it is balanced and ensures that you receive all the required nutrients. Thus, include the following nutrients in your diet plan:

1. Carbohydrates Diet Plan

Carbs are the body’s main source of energy and should make up half of your daily calorie requirement. However, it’s important to choose the right type of carbs. Simple carbs, such as bread, biscuit, white rice and wheat flour, contain too much sugar and are bad for you.

Instead, opt for complex carbs that are high in fiber and packed with nutrients as compared to simple carbs. This is because Fiber-rich complex carbs are harder to digest, leaving you feeling full for longer, and are therefore the best option for weight control.

Brown rice, millets such as ragi and oats are all good complex carb choices.

2. Proteins Diet Plan

Most Indians fail to meet their daily protein requirement. This is troublesome, as proteins are essential to help the body build and repair tissue, muscles, cartilage and skin, as well as pump blood. Hence. a high protein diet can also help you lose weight, as it helps build muscle – which burns more calories than fat.

For instance, about 30% of your diet should consist of protein in the form of whole dals, paneer, chana, milk, leafy greens, eggs, white meat or sprouts. Having one helping of protein with every meal is essential.

3. Fats Diet Plan

A food group that has acquired a bad reputation, fats are essential for the body as they synthesize hormones, store vitamins and provide energy. Experts suggest one-fifth or 20% of your diet must consist of healthy fats – polyunsaturated, monounsaturated and Omega-3 fatty acids.

For example, using a combination of oils for different meals – including olive oil, rice bran oil, mustard oil, soya bean, sesame, sunflower and groundnut oil – along with restricted quantities of butter and ghee is the most optimal way to consume fats. But,  you must avoid trans fats – that are found in fried snacks, completely for a balanced Indian Diet Plan.

4. Vitamins and Minerals Diet Plan

Vitamin A, Vitamin E, Vitamin B12, Vitamin D, calcium and iron are essential for the body as they support metabolism, nerve and muscle function, bone maintenance, and cell production. Since, these are primarily derived from plants, meat and fish, minerals can also be found in nuts, oilseeds, fruits and green leafy vegetables.

Experts and nutritionists recommend consuming 100 grams of greens and 100 grams of fruits accordingly.

5. Indian Weight Loss Diet Plan Meal Swaps

One of the easiest ways to eat healthy is to swap out the unhealthy foods from your Indian Diet plan is with its healthier alternatives.

For example, fulfil your cravings for a snack to munch on with air popped popcorn instead of relying on potato chips. So, it is great if you check out a few healthy meal swap options that you could try going forward.

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.

Diet Chart For Weight Loss Patients

About

Do you have trouble losing weight? Or would you like to lose faster? You’ve come to the right place. The sad truth is that conventional ideas – eat less, run more – do not work long term. Counting calories, exercising for hours every day, and trying to ignore your hunger? That’s needless suffering and it wastes your time and precious willpower. It’s weight loss for masochists. Eventually, almost everyone gives up. That’s why we have an obesity epidemic. Fortunately, there’s a better way. Either way, there are several factors that can affect your efforts to lose weight. These include making changes to your diet plan for weight loss, exercise, and lifestyle.

There are tools and tips that can keep you on track. In addition, you should know what not to do. Talk to a nutritionist/dietician before you begin a new plan. They can help you customize a program and safely monitor your progress. Keep in mind, even small changes can make a big difference in your health. When it comes to weight loss, there are 3 important facts you should know in advance. The first is your weight. The second is your body mass index (BMI).

Your BMI is based on your weight and height. The third fact to know for weight loss is waist circumference. Body fat often collects in your stomach area. This is more of a health risk than body fat that builds up in your thighs or buttocks. For this reason, your waist circumference is a valuable tool.

We create a diet chart for weight loss for males and females, which can be easily followed for weight management. It is a complete diet plan for weight loss of one week and you can repeat it.

Diet Plans for Weight Loss

Sunday
Breakfast (8:00-8:30AM)3 egg whites + 1 toasted brown bread + 1/2 cup low fat milk (no sugar)
Mid-Meal (11:00-11:30AM)1 cup papaya
Lunch (2:00-2:30PM)1 cup arhar dal + 1 chapatti + 1/2 cup low fat curd + salad
Evening (4:00-4:30PM)1 cup vegetable soup
Dinner (8:00-8:30PM)1 cup pumpkin + 1 chapatti + salad
Monday
Breakfast (8:00-8:30AM)1 onion stuffed chapatti + 1/2 cup low fat curd
Mid-Meal (11:00-11:30AM)1 cup coconut water
Lunch (2:00-2:30PM)1 cup moong dal/ chicken curry + 1 chapatti + salad
Evening (4:00-4:30PM)1 cup pomegranate
Dinner (8:00-8:30PM)1 cup beans + 1 chapatti + salad
Tuesday
Breakfast (8:00-8:30AM)2 besan cheela + 1/2 cup low fat curd
Mid-Meal (11:00-11:30AM)1 apple
Lunch (2:00-2:30PM)1 cup masoor dal + 1 chapatti + 1/2 up low fat curd + salad
Evening (4:00-4:30PM)1 cup tomato soup
Dinner (8:00-8:30PM)1 cup carrot peas vegetable +1 chapatti + salad
Wednesday
Breakfast (8:00-8:30AM)1 cup vegetable brown bread upma + 1/2 cup low fat milk (no sugar)
Mid-Meal (11:00-11:30AM)1 cup musk melon
Lunch (2:00-2:30PM)1 cup rajma curry + 1 chapatti + salad
Evening (4:00-4:30PM)1 cup vegetable soup
Dinner (8:00-8:30PM)1 cup parwal vegetable + 1 chapatti + salad
Thursday
Breakfast (8:00-8:30AM)1 cucmber hungcurd sandwich + 1/2 tsp green chutney + 1 orange
Mid-Meal (11:00-11:30AM)1 cup buttermilk
Lunch (2:00-2:30PM)1 cup white chana/ fish curry + 1 chapatti + salad
Evening (4:00-4:30PM)1 cup low fat milk (no sugar)
Dinner (8:00-8:30PM)1 cup cauliflower vegetable + 1 chapatti + salad
Friday
Breakfast (8:00-8:30AM)1 cup vegetable poha + 1 cup low fat curd
Mid-Meal (11:00-11:30AM)1 cup watermelon
Lunch (2:00-2:30PM)1 cup chana dal + 1 chapatti + salad
Evening (4:00-4:30PM)1 cup sprouts salad
Dinner (8:00-8:30PM)1 cup tinda vegetable + 1 chapatti + salad
Saturday
Breakfast (8:00-8:30AM)1 cup low fat milk with oats + 3-4 strawberries
Mid-Meal (11:00-11:30AM)1 cup coconut water
Lunch (2:00-2:30PM)1 cup soybean curry + 1 chapatti + 1/2 cup low fat curd + salad
Evening (4:00-4:30PM)1 cup fruit salad
Dinner (8:00-8:30PM)1 cup ghia vegetable + 1 chaptti + salad

Diet Chart for Weight loss patients : Do’s And Dont’s

Don’ts Do During Weight Loss Plan

  1. Dont Starve Youself
  2. Dont Drink Ton of Alcohol
  3. Dont Think Short Term
  4. Dont Deprive Yourself of Indulges

Do’s

  1. Regularly Eat Clean, Healthy Foods
  2. Drink a Ton Water
  3. Create a Meal Plan for Each Week
  4. Have Willpower

Food Items You Can Easily Consume

  1. Avocado: While avocados are higher in calories than other fruits and vegetables, their satisfying fat and fiber combo may help you slim down.
  2. Eggs: Eating a high-protein breakfast promotes weight loss, because protein increases satiety while regulating hunger and appetite hormones, helping fend off your hunger until lunchtime.
  3. Beans: All beans are high in fiber, which is your friend when you’re trying to lose weight because it helps you feel fuller longer, thus controlling hunger.
  4. Yogurt: Yogurt is protein-packed and full of probiotics, which are good for gut health and may help your weight-loss efforts. Your gut health can impact your weight, and eating more fiber and probiotics helps keep your gut bacteria happy, which can be good for your metabolism.
  5. Salmon: Salmon is a rich source of high-quality protein and provides plenty of “good” fats: omega-3 fatty acids which helps people feel more satisfied when they were watching their calories.
  6. Fruit: Higher fruit consumption was associated with lower risk of becoming overweight or obese, independent of vegetable or fiber intake—though including fruit as part of a healthy diet overall is always the best strategy.
  7. Popcorn: As long as this popular crunchy treat isn’t doused in movie-theater butter, it makes an excellent weight-loss snack. Popcorn is filled with air, so you get a pretty large portion without a lot of calories.
  8. Almonds: Almonds are an excellent source of fiber, and they’re high in protein. Eating foods with the one-two punch of fiber and protein can help you feel fuller longer—which makes it less tempting to reach for an unhealthy snack between meals.

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