Diet plan for weight loss south indian – Weight loss is a problem that many people have and might think about, but don’t actually carry out. Are you one of them, who just think about losing weight, but with no action?
Healthy South Indian Diet Plan for Weight Loss
Do you wish to lose weight but finding the right diet plan confuses you? Are you tired of surviving on just salads or protein powders? Finding a diet plan that is delicious, healthy and low in calories without compromising on your favourite food items can often be challenging when trying to lose weight. So, let us help you explore an aromatic, sumptuous and low-calorie south Indian food diet chart for weight loss to help you shed those extra kilos without compromising on your taste buds and nutrition.
7-Day South Indian Diet Chart For Weight Loss
The 7-day South Indian diet for weight loss includes a lavish spread of flavours with loads of vegetables, lentils, atta podi, brown rice, fresh fruits and juices, chutneys and fibre-rich foods to promote weight loss. With just 1200 to 1500 calories intake and some moderate physical activity, you can expect to lose a good amount of weight without compromising on nutrition and taste. However, following a regular workout routine is a must to enjoy the best weight loss results.
Top 12 Lifestyle Tips For Fat Loss
- Include fruits, vegetables and more soluble fibre in your diet.
- Quit dairy products having a high glycemic index as they cause bloating.
- Avoid consuming sweets and sugary beverages.
- Snack on fresh fruits, salads and nuts.
- Follow a workout routine or do simple exercises like walking or running.
- Drink sufficient water before meals as it works as a natural appetite suppressant.
- Follow a high-protein and low-carb diet. Include more lean protein in your diet to keep you full for long.
- Avoid consuming processed and unhealthy foods, saturated or trans fats and alcohol.
- Ditch animal fat and prefer plant-based foods.
- Follow the Hara Hachi Bu rule – eat until your stomach is 80% full.
- Maintain a food journal to track your daily calorie intake.
- Meditate to manage your stress.
Exercise regularly, eat mindfully and continue to follow a calorie-deficit yet healthy diet without cheat meals till the end of the week to accelerate your weight loss journey. Let’s read about the delicious south Indian diet plan for weight loss now.
Sample South Indian Diet Chart For Weight Loss
Here is a South Indian weekly meal plan for weight loss:
- MondayBreakfast: 3 millet idlis with 1 tbsp of cilantro and mint chutney + 1 cup of fruits + 1 cup of green tea
Lunch: 1 cup of vegetable curry + 1 cup of Rasam + 2 Ragi balls + 1 cup of vegetable salad + 1 cup of buttermilk
Snack: 1 cup of sprout salad + 1 cup of black coffee
Dinner: 2 chapatis with 1 cup of Keerai Masiyal (mashed spinach curry) - TuesdayBreakfast: 2 Rava dosas + 1 tbsp of tomato and mint chutney + 1 cup of Sambar + 1 cup of fruits
Lunch: 1 cup of toor dal with Amaranth leaves (Pappu Thotakura) + 1 cup of vegetable salad + 1 cup of brown rice + 1 cup of buttermilk
Snack: 1 boiled egg + 1 cup of black coffee
Dinner: 1 bowl of vegetable or chicken curry + 1 cup of green salad + 1 small cup of low-fat curd + 2 chapatis or 1 cup of brown rice - WednesdayBreakfast: 4 almonds + 1 cup of fruits + 1 cup of Pongal with Brahmi Tambuli
Lunch: 1 cup of Nellikai Sadam with broad beans and Beetroot Poriyal + 1 cup of buttermilk + 1 cup of sprout salad
Snack: 1 glass of Tender coconut water + 4-5 almonds
Dinner: 2 multigrain Parotta + 1 cup of stuffed Tindora (Gutti Dondakaya) + 1 cup of vegetable salad - ThursdayBreakfast: 1 cup of fruits + 3 millet Idlis + 1 cup of Sambar
Lunch: 1 cup of brown rice or two multigrain Parotta + 1 cup of ridge gourd dal + 1 cup of buttermilk + 1 cup of beetroot and cucumber salad
Snack: 1 cup of green tea and 2 multigrain biscuits
Dinner: 1 portion of grilled fish + 1 cup of mixed veg curry + 1 cup of brown rice + 1 cup of salad - FridayBreakfast: 1 cup of quinoa upma + 1 cup of watermelon juice
Lunch: 1 bowl of coconut rice + 1 bowl of cauliflower kootu + 1 cup of rasam + 1 cup of salad
Snack: 1 cup of boiled chickpeas + 1 cup of green tea
Dinner: 2 Dosas with 1 tbsp of peanut chutney + 1 cup of vegetable curry + 1 cup of broccoli salad - SaturdayBreakfast: 2 Moong dal dosas with 1 tbsp of mint chutney + 1 cup of buttermilk + 1 medium apple
Lunch: 1 cup of palak dal + 1 cup of brown rice + 1 small cup of Sevai Pudding (with jaggery) + 1 cup of green salad
Snack: 1 cup of kidney bean Sundal + 1 cup of black coffee
Dinner: 1 cup of mushroom and peas curry + 1 cup of low-fat curd + 1 cup of green salad + 2 multigrain chapatis - SundayBreakfast: 3 Idiyappams + 1 medium bowl of veg stew or boiled egg + 1 cup of filter coffee
Lunch: 1 cup of Kothavarangai Puli Kootu + 1 cup of brown rice + 1 cup of carrot and cucumber salad + 1 cup of low-fat curd
Snack: 1 cup of sprout salad + 1 cup of herbal tea
Dinner: 1 bowl of Kerala style fish curry + 1 cup of Avial + 1 cup of brown rice + 1 cup of salad + 2 multigrain chapatis + 1 piece of dark chocolate
Conclusion
Before you begin your weight loss journey with this low-calorie (1200 to 1500 calories) South Indian diet plan, it is essential to check with your doctor and seek a go-ahead to avoid any health complications. It is also crucial to inculcate healthy lifestyle habits and include regular workouts in your daily routine to lose weight healthily. Once you adhere to the diet chart along with exercises of your choice such as running, swimming or jogging, you may witness remarkable results soon. Ensure you stick to this diet plan to maintain a healthy body weight in the long run. It is always advisable to consult a qualified nutritionist for meal planning based on your health conditions and goals.
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Healthy 7-Day South Indian Diet Chart For Weight Loss
South Indian cuisine is wonderful! Just the smell of curry leaves, hearing mustard seeds pop, and the thought of eating a nutty chutney with perfectly cooked dosas and hot pickles makes your mouth water. However, it is very easy to overeat any South Indian food, resulting in weight gain. That is why we have come up with a South Indian diet chart for weight loss.
You do need to starve yourself with salads and protein powders. Simply change your eating habits a little. We have made a South Indian diet chart, as well as items to consume and avoid and lifestyle modifications to make, in this article.
But first, you must complete the following checklist.
Things To Do Before Going On The New South Indian Diet
- See Your Doctor
Your doctor will calculate your BMI and BMR, monitor your blood pressure and current medication and then determine if you should lose weight at all and if you do, why you should. This will help you do the following.
- Write Down Your Weight Loss Goal
Unless you write your weight loss goal down, you will not be able to adhere to it. Planning and execution are crucial to losing weight. Give yourself a deadline of one week and write down how much weight you want to lose. For example, “I want to lose 1.5-2 kgs in one week.”
Well, does this seem like a slow weight loss? Well, here’s what you need to know.
- Keep Your Weight Loss Goals Realistic
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Is it possible to lose 10 kgs in one week? Maybe. You will lose a lot of water weight and muscle mass, which, in turn, will slow your metabolism down. So, basically, you will regain the weight, and your immunity will take a hit. Fad diets are called fads for a reason. Slow weight loss is the best – it will give you time to adjust to a new lifestyle and keep you focused.
Finally, here’s the last but the most important thing you must do.
- Kitchen Makeover
Stock your fridge and cabinets with whole foods. Use ragi instead of white rice. Buy whole pulses, multigrain atta, quinoa, pure clarified butter, whole-fat milk (yes!), veggies, eggs, fatty fish, and chicken breast (if you are a non-vegetarian), nuts, etc. Toss all the junk food out, including the homemade deep-fried ones, refined sugar, store-bought or homemade sweets made with refined sugar, vegetable oil, etc. We will see more about it later in the article. Now, you are ready to start your new and revised diet. Here you go!
7-Day South Indian Diet Chart For Weight Loss
Day 1 (1500 Calories)
| MEALS | WHAT TO EAT |
|---|---|
| Early Morning (6:00 a.m.) | 1 cup warm water with juice of half a lime and honey |
| Breakfast(7:00 a.m.) | 3 millet idlis + 1 small bowl sambar or 2 egg whites + ½ a small bowl of peanut and coconut chutney + 1 cup green tea |
| Mid Morning(10:00 a.m.) | 1 medium apple or a small bowl of grapes |
| Lunch(12:30-1:00 p.m.) | 2 ragi balls + Vegetable curry + 1 cup rasam + 1 cup buttermilk |
| Post-Lunch(3:30-4:00 p.m.) | 1 cup green tea + 2 Marie biscuits |
| Dinner (7:00 p.m.) | 2 rotis + 1 medium bowl of vegetable curry + 1 cup spinach daal + 1 small bowl of curd |
| Bed Time(10:00 p.m.) | 1 cup warm milk with a pinch of turmeric |
Total Calories Consumed – 1489
Why This Works
Warm water with lime and honey kick starts your metabolism, maintains the internal pH, and boosts your immunity. Millet idlis are super healthy, and peanut and coconut chutney will provide your body with healthy fats and protein. Choose sambar or egg whites as a source of lean protein, which will keep you active throughout the day. Green tea helps flush toxins out and keeps your hunger pangs at bay . Apples or grapes are good sources of vitamins and minerals . Ragi balls provide energy, calcium and fiber . Have any vegetable curry and a cup of rasam to support your body functions. Buttermilk and curd strengthen the digestive system and immunity . Marie biscuits, though not healthy, will help you relax with a cup of green tea. Avoid having white or brown rice for dinner, and consume no more than two rotis. You can have one extra cup of daal if you feel hungry. Drinking warm milk with turmeric will prevent you from snacking on junk and help you sleep better.
You must also exercise along with eating healthy to shed the fat. Here’s your workout plan for Day 1.
Day 1 Exercise Plan
- Warm-up – 10 mins
- Rope jumping – 3 sets of 50 reps
- Crunches – 2 sets of 15 reps
- Bicycle crunches – 2 sets of 15 reps
- Leg-up crunches – 2 sets of 15 reps
- Sit-ups – 2 sets of 15 reps
- Russian twist – 2 sets of 25 reps
- Flutter kicks – 2 sets of 30 reps
- Scissor legs – 2 sets of 15 reps
- Leg raises – 2 sets of 15 reps
- Brisk walk – 10 minutes
- Cool off by doing some stretching exercises
How You Will Feel By The End Of Day 1
By the end of Day 1, you will feel refreshed and active. Adhering to the diet plan will not be a problem as you will be consuming healthier versions of familiar foods in adequate amounts. If you exercise after a long time, you will experience body pain, and that is why you need to warm up and cool off properly before and after exercising. Make sure you don’t overdo the exercises. Check with your doctor to know if you are allowed to do vigorous cardio or weight training before you start exercising.
Day 2 (1400 Calories)
| MEALS | WHAT TO EAT |
|---|---|
| Early Morning (6:00 a.m.) | 1 cup warm water with juice of half a lime and honey |
| Breakfast(7:00 a.m.) | 2 medium rava dosas + tomato and onion chutney + 1 cup black coffee + 4 almonds |
| Mid Morning(10:00 a.m.) | 1 cup cut fruits |
| Lunch(12:30-1:00 p.m.) | 1 small bowl brown rice (or) 2 rotis + 1 cup bendekai gojju + 1 cup sambar + cucumber and carrot salad + 1 cup buttermilk |
| Post-Lunch(3:30-4:00 p.m.) | 1 cup black coffee + 1 boiled egg (or) boiled peanuts (20 g) |
| Dinner(7:00 p.m.) | 2 rotis + 1 cup mixed daal + 1 medium bowl vegetable kadalai curry or chicken curry + cucumber, onion, and tomato salad + 1 small cup low-fat curd |
| Bed Time(10:00 p.m.) | 1 cup warm milk with a pinch of turmeric |
Honey detoxifies your system and boosts your immunity . Rava dosa is crispy and healthy. Use olive oil or clarified butter to make the dosa. Almonds are loaded with vitamin E and healthy fats . Black coffee without sugar and cream helps suppress your appetite, and the caffeine content keeps you active . One cup of cut fruits will curb your cravings until lunch. Consume protein-rich foods like fish or chicken, egg, pulses or legumes to boost metabolism and reduce appetite . Buttermilk or curd keeps your digestion and metabolism active. Don’t forget to have warm milk with turmeric before you go to bed to get good rest.
On Day 2 too, you must exercise. Here’s what you need to do.
Day 2 Exercise Plan
- Warm-up – 10 mins
- Brisk walk – 10 mins
- Cross cycling – 15 minutes
- Bicep curls (2.5 kg) – 2 sets of 12 reps
- Hammer curls (2.5 kg) – 2 sets of 12 reps
- Triceps extension (2.5 kg) – 2 sets of 12 reps
- Front raises (2.5 kg) – 2 sets of 12 reps
- Lateral raises (2.5 kg) – 2 sets of 12 reps
- Lat pulldowns (set weight at 20 or 30 kg)- 3 sets of 12 reps
- Bent over rowing (2.5 kg) – 2 sets of 12 reps
- Lunges with medicine ball twist
- Cool off stretches
Tip: Take at least 10 seconds rest between each set.
How You Will Feel By The End Of Day 2
By the end of Day 2, you will feel more active and start getting the hang of your new lifestyle. Your body will respond positively, and you will know it. And that will keep you motivated to move on to Day 3.
Day 3 (1200 Calories)
| MEALS | WHAT TO EAT |
|---|---|
| Early Morning (6:00 a.m.) | 2 teaspoons fenugreek seeds soaked overnight in 1 cup water |
| Breakfast(7:00 a.m.) | 2 pesarattus + ¼ cup allam pachadi + 4 almonds + 1 cup green tea |
| Mid Morning(10:00 a.m.) | 1 cup freshly pressed fruit juice |
| Lunch(12:30-1:00 p.m.) | 1 small bowl brown rice + 1 cup daal + 1 small bowl beetroot poriyal + 1 small cup of sprouts salad + 1 cup buttermilk |
| Post-Lunch(3:30-4:00 p.m.) | 1 cup green tea + 6 in-shell pistachios |
| Dinner(7:00 p.m.) | 2 small multigrain atta parotas with 1 cup vegetable kurma + 1 medium bowl mixed daal + 1 small bowl of curd |
| Bed Time(10:00 p.m.) | 1 cup warm milk with a pinch of turmeric |
Total Calories Consumed – 1209
Why This Works
Pesarattus or green moong pancakes are loaded with protein and are a great way to start the day. Green tea helps flush out toxins and keeps your hunger pangs at bay . Freshly pressed fruit juice gives your immunity and digestive system a boost. Have veggies and a good protein source along with brown rice or multigrain atta parota for lunch and dinner. Curd and buttermilk provide good gut bacteria, which aid digestion . In-shell pistachios are great sources of nutrients and keep you satiated. Drink warm milk with turmeric before you go to bed to have a good night’s sleep and be ready for the Day 4.
Day 3 Exercise Plan
Of course, you will exercise on the third day too. Here’s a workout plan for you.
- Warm-up – 10 minutes
- Brisk walking – 10 minutes
- Lying chest press (3 kg dumbbell) – 3 sets 12 reps
- Dumbbell pullover (5 kg dumbbell) – 3 sets of 12 reps
- Knee push-ups – 2 sets of 10 reps
- Inchworm push-ups – 2 sets of 10 reps
- Burpees – 2 sets of 10 reps
- Forward elbow plank – 2 sets of 30-60-seconds hold
- Side plank – 2 sets of 30-second hold
- Cool off stretching exercise
How You Will Feel By The End Of Day 3
By the end of Day 3, you will notice a slight difference in your appearance. And that’s because you would have lost a good amount of water weight. You feel active, and the muscles in your body are defined. When you see that your hard work is producing results, you will be more inspired, stay focused, and look forward to Day 4.
Day 4 (1200 Calories)
| MEALS | WHAT TO EAT |
|---|---|
| Early Morning (6:00 a.m.) | 2 teaspoons fenugreek seeds soaked overnight in 1 cup water |
| Breakfast(7:00 a.m.) | Quinoa upma + 1 cup green tea |
| Mid Morning(10:00 a.m.) | Cucumber slices + 4 almonds |
| Lunch(12:30-1:00 p.m.) | 1 small bowl white rice + 1 cup ridge gourd daal + ½ medium bowl of stir-fried carrots + tomato and beetroot salad + 1 cup buttermilk |
| Post-Lunch(3:30-4:00 p.m.) | 1 cup black coffee + 1 multigrain biscuit |
| Dinner(7:00 p.m.) | 2 rotis + 1 cup mixed veg curry + ½ cup whole masoor daal or 1 piece of grilled fish + carrot and cucumber salad + 1 small cup curd |
| Bed Time(10:00 p.m.) | 1 cup warm milk with a pinch of turmeric |
Total Calories Consumed – 1185
Why This Works
Fenugreek seeds soaked in water boost your metabolism and digestion . Quinoa upma is a great protein and fiber-loaded breakfast that has all the flavors of semolina upma. Cucumber is hydrating and keeps your tummy full until lunch time. Have a lot of veggies for lunch to keep the calorie count low and nutritional benefit high. Multigrain biscuits are filling and having them with a cup of black coffee will prevent your snack cravings. Choose masoor daal or fried fish as a source of protein for dinner. Curd aids digestion. Do not skip having a cup of turmeric milk before you go to bed to sleep better and wake up feeling refreshed in the morning.
Exercises
- Warm-up – 10 minutes
- Spot jogging – 5 minutes
- Full squat – 3 sets of 12 reps
- Explosive squats – 3 sets of 12 reps
- Forward lunges – 2 sets of 12 reps
- Explosive forward lunges – 2 sets of 12 reps
- Box jump squat – 3 sets of 10 reps
- Tap tap squats – 3 sets of 10 reps
- Plie squat – 3 sets of 10 reps
- Goblet squat – 3 sets of 10 reps
- Cool off stretches
How You Will Feel By The End Of Day 4
By the end of Day 4, you will look much slimmer, and you will love it. You will stop feeling hungry all the time and look forward to Day 5.
Day 5 (1200 Calories)
| MEALS | WHAT TO EAT |
|---|---|
| Early Morning (6:00 a.m.) | 2 teaspoons fenugreek seeds soaked overnight in 1 cup water |
| Breakfast(7:00 a.m.) | 1 cup green tea + 2 puttus + 1 medium bowl cherupayar thoran |
| Mid Morning(10:00 a.m.) | 3 almonds + 1 cup watermelon juice |
| Lunch(12:30-1:00 p.m.) | 1 small bowl coconut rice (or) 2 rotis + 1 cup palak daal + 1 medium bowl cauliflower kootu + carrot, beetroot, and cucumber salad + 1 cup buttermilk |
| Post-Lunch(3:30-4:00 p.m.) | 1 cup black coffee + 1 cup unsalted popcorn |
| Dinner(7:00 p.m.) | 2 rotis + 1 medium bowl yellow daal or chicken curry + a small bowl bendakayi gojju + 1 cup curd |
| Bed Time(10:00 p.m.) | 1 cup warm milk with a pinch of turmeric |
Total Calories Consumed – 1176
Why This Works
The diet includes healthy foods that will keep you satiated and provide nutrition to your body. Give your taste buds a break by having a cup of popcorn with a cup of black coffee. This will keep you interested in the diet plan. And guess what? Day 6 is a cheat day, and a surprise is waiting for you in the next section.
Exercises
Today is your rest day. No exercise today! You can take a leisurely walk in the park if you want, but make sure you give your body ample rest. Resting is as important as working out because when you rest, your muscles rebuild and rejuvenate themselves and become stronger.
How You Will Feel By The End Of Day 5
You will feel great. Not because you don’t have to exercise, but a break from the same routine will give your body and brain the much-needed rest. But don’t indulge in food yet. Follow the diet chart and rest well. Tomorrow is your cheat day.
Day 6 (1700 Calories)
| MEALS | WHAT TO EAT |
|---|---|
| Early Morning (6:00 a.m.) | 1 cup warm water with juice of half a lime and honey |
| Breakfast(7:00 a.m.) | 1 cup filter coffee (use 1 teaspoon sugar) or 1 cup black coffee + 2-3 idiyappams with 1 medium bowl egg or vegetable stew |
| Mid Morning(10:00 a.m.) | 1 banana + 2 almonds |
| Lunch(12:30-1:00 p.m.) | 1 medium cup white rice + 1 small cup kothavarangai puli kootu + 1 cup sambar + 1 small cup sevai pudding (use jaggery and full-fat milk) + 1 cup curd |
| Post-Lunch(3:30-4:00 p.m.) | 1 cup coconut water or 1 cup black coffee + 1 multigrain biscuit |
| Dinner(7:00 p.m.) | ½ cup brown rice + 1 cup chicken curry or mushroom and peas curry +1 small cup beans and coconut curry + cucumber and carrot salad + 1 cup curd + a piece of dark chocolate |
| Bed Time(10:00 p.m.) | 1 cup warm milk with a pinch of turmeric |
Total Calories Consumed – 1654
Why This Works
You get to consume 500 calories extra today. This will prevent your weight loss from plateauing, boost your metabolism, and keep your body guessing. This works well for the brain and taste buds too. It is natural and healthy to indulge yourself once in a while. Since you will be consuming more food on this day, do not give your body the chance to store it as fat. Use the extra energy by working out. Here’s a workout plan for Day 6.
Exercises
- Warm-up – 10 minutes
- High knees – 2 sets of 25 reps
- Squats with bicep curls – 3 sets of 12 reps
- Squats with hammer curls – 3 sets of 12 reps
- Wall squats – 3 sets of 30-second hold
- Wall push-up – 3 sets of 10 reps
- Bridge – 3 sets of 12 reps
- Cat and cow pose – 3 sets of 12 reps
- Donkey kicks – 3 sets of 10 reps
- Mountain climbers – 2 sets of 15 reps
- Leg up crunches – 3 sets of 12 reps
- Cool off stretches
How You Will Feel By The End Of Day 6
By the end of Day 6, you will feel more positive and would want to continue this new lifestyle. You will understand your body better and start eating mindfully. Slowly, you will stop craving for sweets or extra food. Keep that positivity going on and let’s move on to Day 7.
Day 7 (1200 Calories)
| MEALS | WHAT TO EAT |
|---|---|
| Early Morning (6:00 a.m.) | 2 teaspoons fenugreek seeds soaked overnight in 1 cup water |
| Breakfast(7:00 a.m.) | 1 medium bowl pongal (use slivered almonds instead of cashews) with coconut chutney + 1 cup green tea |
| Mid Morning(10:00 a.m.) | 1 cup coconut water |
| Lunch(12:30-1:00 p.m.) | ½ medium cup white rice + 1 medium bowl Kerala style fish curry or mamidikaya pappu + 2 rotis + 1 medium bowl avial + tomato and cucumber salad + 1 small bowl curd |
| Post-Lunch(3:30-4:00 p.m.) | 1 cup green tea + 1 cup of moong sprout salad |
| Dinner(7:00 p.m.) | 2 rotis(small) + 1 cup spinach daal + stir-fried beetroot + cucumber and tomato salad + 1 cup curd |
| Bed Time(10:00 p.m.) | 1 cup warm milk with a pinch of turmeric |
Total Calories Consumed – 1128
Why This Works
Pongal is a favorite breakfast of many people. The trick is to have it in controlled portions and use ingredients that are low in calories. Use almonds instead of cashews and pure ghee instead of oil or butter. Coconut water is an excellent source of natural electrolytes that will help balance the salts in your body . For lunch and dinner, balance the macros as you have been doing for the past few days. Sprouted moong salad is tasty and a powerful immunity booster. You can take a break from multigrain biscuits. On this day, you will exercise, but the workout will be a little different from what you have been doing for the past few days. Here’s your workout plan for Day 7.
Exercises
Choose any of the following forms of exercise:
- Yoga
- Aerial yoga
- Swimming
- Dancing
- Jogging
- Zumba
- Bicycling
- Calisthenics
- Kickboxing
Finish your routine by meditating for at least 10 minutes. Yes, it will be difficult in the beginning, but sit there, close your eyes, and let different thoughts cross your mind. It’s ok. You cannot master the technique of meditation in a day. The more you practice, the more your mind will be in control.
How You Will Feel By The End Of Day 7
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By the end of Day 7, you will feel like a new person. No kidding! Plus, you will experience immense satisfaction for not having deviated from your food habits too much. Your muscles and joints will not pain anymore, and you will love exercising.
So, what should you do after Day 7? Find out in the next section.
What To Do After Day 7
After Day 7, you must continue being on a healthy and portion-controlled diet. Keep exercising regularly and earn your cheat day so that you don’t feel guilty about consuming 500 calories extra on that day. If you follow the diet plan mentioned here, you will be bored of eating the same curries and breakfasts. So, keep creating and innovating low-cal recipes that are in tune with your lifestyle and weight loss goals. Here’s a list of foods that you should eat and avoid.
Foods To Eat And Avoid
| FOOD GROUP | FOODS TO EAT | FOOD TO AVOID |
|---|---|---|
| Veggies | Bitter gourd, pumpkin, green banana, bottle gourd, squash, ridge gourd, carrot, tomato, ginger, garlic, onion, radish, turnip, parsnip, beans, peas, and scallions Potato without skin | Potato without skin |
| Fruits | Apple, banana, papaya, kiwi, cucumber, grapes, berries, passion fruit, orange, lime, lemon, and grapefruit. | Too many mangoes or jackfruit |
| Protein | Fish, chicken breast, lentils, beans, mushroom, soy, and tofu. Red meat | Red meat and organ meat |
| Dairy | Full-fat dairy, cheddar cheese, buttermilk, full-fat yogurt, vegan milk, and vegan butter. | Low-fat milk, low-fat curd, mozzarella cheese, cream cheese, and cheese spread |
| Fats And Oils | Olive oil, clarified butter, canola oil, coconut oil, rice bran oil, peanut butter, and sunflower butter. | Mayonnaise, vegetable oil, lard, and dalda. |
| Nuts And Seeds | Almonds, walnuts, pine nuts, macadamia, peanuts, flaxseed, chia seeds, sunflower seeds, and melon seeds. | Cashews |
| Herbs And Spices | Cilantro, basil, dill, fennel, oregano, rosemary, mint, thyme, cayenne pepper, cardamom, clove, cumin, cinnamon, star anise, mace, and nutmeg. |
So, now, you know what to eat and what to avoid. But, to stick to the plan, you must cultivate habits that will take you closer to your goal. Here’s what you need to do.
Tweak Your Lifestyle
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- Go to bed early to wake up early and fresh.
- Have a cup of detox drink as soon as you get up.
- Sneak in a 30 to 45-minute workout if you are a morning workout person.
- Have a filling breakfast before heading out.
- Have your meals on time.
- Keep yourself hydrated by drinking at least 3 liters of water every day.
- Follow an evening workout routine if that’s convenient for you.
- Take a shower or soak your feet in warm water.
- Avoid snacking on junk.
- Switch off all electronics 30 minutes before you sleep.
- Read or write a journal before you go to bed.
Pickles, chutneys, dosas, and other divine south Indian dishes make this diet plan worthwhile. The south Indian diet consists of pulses, whole-fat milk, vegetables, eggs, fish, chicken breast, and other wonderful foods, so you get a nice variety of options to try out. But you should avoid deep-fried, processed, sugary, and fatty foods. Before you start this diet plan, you should consult a doctor to check your BMI and BMR and set a weight loss goal accordingly. Remember to keep your weight loss goals realistic and achievable. It is one thing to aim high and push yourself, and another to put your health at risk.
The Best South Indian Diet Plan for Weight Loss
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Can’t do without your plate of idli, vada, sambar? Many people crave for their favourite South Indian food items as the cuisine is well known for its rich flavours, and a wide variety of tasty and healthy options.
But is there something like a South Indian diet plan for weight loss? Yes, there is. A South Indian diet plan is ideal for those who are concerned about their health and fitness. Let’s find out more about it.
How to Choose the Best Diet for Weight Loss?
What is the best diet for weight loss? This might be a common question in your mind. People often tend to adopt a radically restrictive mode of eating for a while for rapid weight loss, and then switch back to their normal diet routine as such fad diets are not sustainable. To attain sustainable weight loss, your focus should be on healthy eating habits and not on crash diets. So what does a healthy diet look like?
A healthy weight loss diet favours natural, unprocessed foods that can provide the essential nutrients that your body needs. It lays emphasis on plant-based foods, especially fruits and vegetables, over animal foods. Your weight loss diet should be a healthy combination of complex carbohydrates, fibre, proteins, and healthy fats. At the same time, it should be low in calories. These factors make the South Indian diet apt for those who are trying to lose weight.
South Indian Diet for Weight Loss: How is it Beneficial?
The South Indian diet includes more fruits, vegetables, whole grains, legumes, nuts, and low-fat dairy products, which help you maintain a healthy weight. Most of the dishes that are a part of the South Indian cuisine are either boiled, steamed or fermented, which are healthier cooking options while on a weight loss journey. Therefore, choosing a South Indian diet plan would be ideal for maintaining a healthy weight. Let’s take a look at a healthy South Indian diet plan for weight loss.
South Indian Diet Plan for Weight Loss
Here’s a healthy South Indian diet plan for weight loss.
Early Morning
- A glass of warm water with lime, ginger, and honey
- A glass of unsweetened fresh juice or other detox drinks such as cinnamon or fenugreek water
- A cup of coffee or tea with skimmed milk and no sugar
Breakfast
- Ragi dosas (2) or idlis (2 to 3) with chutney or sambar
- Appam or idiyappam (2) with vegetable stew
- Rice puttu with vegetable curry
- Upma made with cracked wheat, quinoa, or flattened rice
Mid-Morning Snacks
- One cup of cut fruits (watermelon, strawberries, or peaches)
- One glass of green tea with 2 multigrain or whole wheat biscuits
- A handful of unsalted, roasted nuts
- A glass of buttermilk
Lunch
- 1 bowl of brown rice or broken millets with 1 cup poriyal (with carrot, beans, or cabbage)
- 1 bowl of coconut rice with one cup of cauliflower or cabbage poriyal and rasam
- 1 bowl of curd rice with added nuts or seeds
- 2 chapatis with dal and vegetable salad
Evening Snacks
- One cup of tea or coffee with no sugar
- Steamed snacks such as adai or kozhukatta (1 or 2)
- One bowl of poha with vegetables and nuts
- One glass or green tea with 2 multigrain or whole wheat biscuits
Dinner
- One cup of brown rice with one portion of grilled fish and veg salad
- 2 wheat chapatis with dal and vegetables
- Oats or wheat porridge with vegetables
Know the Foods to Avoid
While trying to lose weight make sure to avoid the following:
- Refined Carbohydrates: Refined carbohydrates are found in foods that have been processed to remove many of the other nutrients they usually carry. Such foods include white rice, bread, breakfast cereals, sodas, pastries etc. Refined carbs are digested quickly, leading to rapid spikes in blood sugar and insulin levels after meals. Eating such foods has been linked to overeating and thus weight gain.
- Sugar: The added sugars or sweeteners in certain foods and beverages can cause you to pack on weight as they increase your calorie intake considerably and offer fewer nutrients. While trying to lose weight, stay away from foods such as cakes, pastries, candies, sweets, etc. and beverages such as sweetened fruit juices, soft drinks and other flavoured drinks available in the market.
- Saturated Fats: An increased intake of saturated fats or “bad” fats are harmful to your overall health and can also lead to weight gain. Saturated fats are mainly found in animal products and tropical oils. These include products such as full-fat milk, cheese, butter, meats such as pork, beef or lamb and oils such as coconut and palm oil. You can limit your intake of saturated fats while trying to lose weight.