Easy Diet Plan For Weight Loss For Female


Easy diet plan for weight loss for female teaches how to implement the three basic keys to achieve lasting results, in order to maintain a lean body and an active metabolism for a lifetime.

The key to any diet is simplicity. If you can make it easier for yourself, you start to form healthy eating habits, and you will also have an easier time maintaining your weight loss after your diet is completed

How Weight Loss Works: Understanding The Process

To understand how to prepare the best Indian diet chart for weight loss for women, it is vital for one to understand the science that goes behind it. Weight-loss science is the process of calorie consumption and burning it.

 You will surely gain weight when you consume more calories than you are burning. It is why a specialist advises yoga and exercise for weight loss, as it helps burn more calories. Along with this the diet plan for weight loss for females is also quite effective.

 According to a dietician, following a balanced diet with fat loss diet plan for female helps to burn some extra calories. When consumed in the right format and amount, many foods are effective in quick and permanent weight loss. Below are some weight loss diet charts for females. Let us start:

Weight Loss Diet Plan For Female: An Easy & Effective 7-Day Template To Follow

Diet for weight loss is a big concern for many and is often the first priority in their fitness plan. Weight loss is not easy and requires discipline, effort and patience. It can be achieved by a healthy lifestyle which includes the right diet as well as regular physical activity.

Most people have a misconception that a weight loss diet requires drastic diets such as intermittent fasting, a 10-week diet, a keto diet or health supplements such as medicines or pills. However, this is wrong. One requires a balanced diet with the right proportions of all food groups.

More often than not, the food that a person is accustomed to eating since birth is the best diet for weight loss instead of trying out different fancy foods. An Indian diet plan for weight loss in 7 days is very effective because Indian meals are very balanced as they include proteins, fats, carbohydrates and fibres in the required proportion.

There are some nutritious foods such as grains, lentils, healthy fats, vegetables, dairy and fruits. Since there are a number of ways to cook Indian food, healthier options can always be found. Also, many Indian traditional spices and herbs are extremely healthy such as chillies, turmeric, garlic, cinnamon, cardamom, ginger and basil leaves.

An Indian diet chart for weight loss for females is especially gaining momentum now as more women working at both offices and homes need the right amount of nutrition and a well-balanced diet.

Why Diet Chart For Weight Loss For Female Is The Best Way To Lose Weight?

If you want to lose weight or manage your daily calorie intake, there are plenty of fad diets out there that promise quick results and significant weight loss. However, these diets rarely live up to the hype. If you’ve ever tried a difficult to follow diet or one that yielded little to no results, you know how difficult it can be to find the best diet for weight loss that suits you and your body.

Moreover, many of the diet options available out there are based on dubious pseudoscience and might even be harmful to your body. Never fear however, healthy weight loss is easy and absolutely possible if you have the right diet chart for weight loss for female. But another huge question that arises is – is a female weight loss diet the best way to lose weight or does exercising give better results?

Well, although diet and exercise both play a huge role in optimal health, following a diet plan and achieving a calorie deficit is crucial for losing weight whereas exercise is the key to sustaining your results.

indian diet chart for weight loss for female

20 Tips To Lose Weight Quickly & Safely

If you want to make some healthy changes to your diet or want to lose some fat, committing to an Indian diet plan for weight loss for females can really help. However, to accelerate weight loss and build a healthy and strong body, the following tips might be useful.

  • Freshly prepared meals are always the best choice.
  • Ensure to have all the food groups in your diet plan.
  • You should never skip your breakfast and it should be taken within thirty minutes of waking up.
  • Breakfasts are to be hearty and wholesome. Options like paratha, idlis, dosa, uttapam, bread and eggs are good choices.
  • Lunch should be a medium affair with dal, sabzi, roti and curd or rice, rajma, chole etc.
  • Dinner should be light such as khichdi, dal chawal or curd rice.
  • Dinner should be taken at least two hours before bedtime.
  • Apart from the main meals, there should be 2-3 mini-meals as well.
  • These mini-meals can consist of fruits, nuts, salads, peanuts etc.
  • Packages, processes, and ready to eat foods should be avoided.
  • Water is a very important element of a balanced diet.
  • One meal a week can be a cheat meal, however, make sure not to go overboard during this time.
  • Avoid things like a zero carb diet or starvation to lose weight.
  • Fibre-rich foods are great for weight loss since they make you feel full.
  • Smaller plates and bowls should be used for your meals so that you get into the habit of eating smaller portions.
  • Chew your food slowly and thoroughly to ensure that all of the nutrients are absorbed.
  • Plan your meals ahead of time so you don’t end up eating junk food or excessive calories out of hunger.
  • Get plenty of sleep to prevent your body from storing fats. 
  • Getting enough sleep also aids in the reduction of sweet and carbohydrate cravings.
  • If you eat while watching TV or working, you risk binge eating and consuming more calories than you require.

Here Are The 5 Food Groups To Include In Your Diet Plan For Weight Loss For Female

If you are creating a diet plan for weight loss for yourself, it is important to ensure that you plan balanced meals that provide your body with adequate nutrients.

1. Carbohydrates

Some people mistake carbohydrates as a bad element in their diet and try to skip them while planning their weight loss diet. However, carbs are the body’s principal source of energy and should account for half of your daily calorie intake. The only difference is that in your female weight loss diet, you should choose the proper and nutritious types of carbs, such as brown rice, ragi, oats, and avoid those that contain too much sugar, such as bread, white rice, and so on.

2. Protein

Protein, we are sure, you must have heard while considering a diet chart for weight loss for female. Proteins are the next most important element of a weight loss diet as they help the body in repairing cells, making new ones, and aid in the growth and development of bones, muscles, cartilage and skin.

A protein-rich diet that meets your body’s nutritional needs is essential for weight reduction since it helps you lose weight by reducing appetite, increasing muscle mass and strength, and lowering cravings, thereby burning more calories than fat.

3. Fibre

Fibres are another integral component of a female weight loss diet as they help keep the gut healthy and make you stay fuller for longer. Moreover, consuming enough fibre prevents constipation, helps maintain bowel health and improves digestion. Fibres like oats, flax seeds, apples, and others help manage blood sugar levels and reduce cholesterol levels.

4. Fat

Not all fats are bad and unhealthy. Some are good and essential in your diet chart for weight loss to provide energy to your body, synthesise hormones and store vitamins. Ideally, healthy fats such as polyunsaturated, monounsaturated, and omega-3 fatty acids should make up 20% of a diet plan for weight loss for female.

5. Vitamins and Minerals

Last but not least, vitamins A, E, B12, D, and minerals such as calcium and iron are essential components in a diet plan for weight loss for female since they aid in metabolism, bone health, and muscular function. Furthermore, vitamins and minerals acquired in the body through fruits and green leafy vegetables keep you fuller for longer and are great for snacking.

10 Healthy But Yummy Weight Loss Foods To Be A Part Of Your Fat Loss Diet Plan For Female

If you’re trying to lose weight, you may believe that losing weight is simply a matter of cutting calories, but eating too little can put your health at risk. Instead, you should focus on eating healthier foods to supply your body with the balanced nutrition it requires and to support a healthy and sustainable Indian diet plan for weight loss.

  • Fruits and vegetables such as tomatoes, spinach, okra, cabbage, mushrooms, papaya, pomegranate, guava, apples, etc are the best sources of vitamins and nutrients.
  • Beans and legumes such as mung beans, black-eyed peas, kidney beans, lentils, pulses and chickpeas are an important part of the Indian diet. If you are vegan or vegetarian, they are also a great source of plant protein.
  •  Since protein is an important part of the fat loss diet plan for femaleeggs are a great source of it. They can also help provide an increased feeling of satiety and prevent you from overeating.
  • No Indian meal is complete without dairy products like curd, ghee, buttermilk and cottage cheese.
  • Indian meals get their protein fix from meat, tofu, legumes, dairy, nuts and seeds.
  •  If you are a non-vegetarian, chicken breast and lean meats are high in protein and iron and must be included in your diet.
  • Nuts like walnuts, almonds and pistachios are low in calories and rich in antioxidants, vitamins, omega 3 fatty acids, etc. thereby being a good snacking option.
  • Olive oil is rich in monounsaturated fats, which help to keep your heart healthy and blood sugar levels normal, as well as promote weight loss by promoting a feeling of satiety.
  • Due to its richness in antioxidants, green tea acts as a stimulant for weight loss and helps boost metabolism. It is a great way to maintain your caffeine intake while reducing the high-calorie Indian milk tea and coffee.
  • Chia seeds are loaded with fibre, curb your appetite and help prevent overeating. They are rich in iron, Omega-3 content and good fats and hence, also help boost metabolism and promote healthy weight loss.

What Are the Best Indian Weight Loss Diet Plans for Women?

Food plays a vital role in all of our weight loss diet plans. That is why we do not encourage starving, nor do we promote unrealistic diets or weight loss pills. After a complete consultation and evaluation of the individual’s health needs, our dieticians and nutritionists formulate a personalised diet for weight loss for females. Our meal plans are formulated to cater to your specific weight loss, health, and medical requirements. Health Total’s unique integrated approach is a combination of food, nutrients and vitamins, Ayurveda, and homeopathy to manage your weight. So, with our Ayurveda, homeopathic solutions, and female weight loss diet, you receive one of the best weight loss programs for women.

This unique blend of diet and nutrition, Ayurveda, and homeopathy help you not just achieve the desired weight loss but also have a strengthened immunity and get rid of health issues. Our effective integrated approach and diet for weight loss for females help you turn over a new leaf smoothly while meeting all your nutritional needs. Moreover, our nutrigenomics counselling can do wonders for your weight loss efforts. Seeking the guidance of our expert nutrigenomics counsellors and getting your gene test for weight loss done can help you receive a customised diet, which works on the expression of your gene rightly, promotes desired weight loss, and enables you to enjoy sustainable weight loss outcomes. Such a weight loss diet plan, which is based on your gene and nutrition interaction, not just helps your get in shape but also boosts your metabolism and lowers your susceptibility to a range of health conditions, such as diabetes, hypertension, obesity, high cholesterol, and more.

Our diet for weight loss for females includes a customised food plan with increased consumption of dietary fibre, complex carbohydrates, moderate proteins, and low-fat foods. Moreover, we also include functional foods, vitamin-rich foods, mineral-rich foods, and supplements in our weight loss diet plans. Our ultimate objective is to help you achieve your weight loss goals as well as lead a disease-free life. Here’s a generic weight loss diet chart for females with the top 5 top weight loss foods.

Leafy Greens

Leafy greens have abundant healthy vitamins, minerals, and antioxidants which boost metabolism and help in natural weight loss. So, leafy green vegetables must be included in the Indian diet chart for weight loss for females.

Diet Plan - Mint Juice

Lemons are well-known for being an excellent weight loss superfood and also beneficial for maintaining overall good health. They help burn away belly fat, improve digestion, and boost skin health. Based on your report of gene tests for weight loss, our nutrigenomics experts can guide you to include lemon in your diet rightly for the best health and weight loss benefits.


Curd is a great source of calcium and healthy proteins. It curbs acidity symptoms, promotes digestion, and aids natural weight loss. So, we recommend adding curd in optimum quantities in your customised female weight loss diet.


Ginger has thermogenic properties, which means it raises body temperature to help your body burn away more fat. So, our health experts suggest including ginger in your weight loss diet for females.

Apple cider vinegar

Apple cider vinegar is a natural home remedy to lose weight. It detoxifies your body by flushing out unwanted substances and toxins from the body.

Herbal therapy

We strongly believe that nutrition when combined with Ayurveda has the power to heal, nourish, and rejuvenate one’s body. So, we use various Ayurvedic herbs to detoxify your body to make it nutrient-receptive. Some of the herbs we use in the weight loss diet plans for Indian women include Triphala, Amla, Ashoka, and Manjishtha. These herbs help balance the doshas and promote weight loss by boosting metabolism.

Our customized Ayurvedic approach and weight loss diet plan help boost your immunity while you shed those excess kilos. You will be glad to observe a fitter and healthier you.

7 Day Indian Fat Loss Diet Plan For Female

Indian breakfast for weight loss should be the heaviest meal of the day such as idli-sambhar. Lunch for weight loss (Indian) should be lighter and dinner for weight loss (Indian) should be the lightest.

Fruits, vegetables, roots, and tubers should make up half of the plate, cereals should make up a quarter, and protein-rich foods like pulses, eggs, meat, etc. should make up the other quarter.

Moreover, the diet should be followed by a glass of milk, buttermilk, curd or paneer along with moderate amounts of various oils and fats.

Below is an easy to follow Indian weight loss diet chart that can be followed for a week (7 days) by a female. Minor modifications can be made to this as per an individual’s taste.

Diet Plan for weight loss chart- Day 1- MONDAY

  • Breakfast: Sambar with 2 brown rice idlis/ Paneer sandwich with mint chutney
  • Lunch: Whole-grain roti with mixed-vegetable curry with one dal
  • Dinner: Tofu/chicken curry with mixed vegetables and a fresh spinach salad/chicken gravy with 2 multigrain rotis
Day 1Diet chart
6:30 AMDrink hot water with lemon juice and honey 1 glass
8:00 AMHave oats porridge with skimmed milk (1 bowl). Add some nuts 25gm
12:00 PMSkimmed panner (100gm)
2:00 PMVegetable Salad 1 bowl
2:10 PM1 small bowl dal, 1 chapati, green vegetable 1 small bowl
4:00 PM1 bowl seasonal fruits and butter milk
5:30 PMGreen Tea
8:00 PMVegetable salad 1 bowl
8:15 PM1 bowl dal, 1 roti, 1 small bowl bottle guard vegetable

Diet Plan For Weight Loss Chart- Day 2- TUESDAY

  • Breakfast: Chana dal pancakes with mixed vegetables and a glass of milk/ bread and egg with fruits
  • Lunch: Chickpea curry with brown rice/ Brown rice with dal
  • Dinner: Khichdi with sprout salad/Veg paratha with raita
Day 2Diet chart
6:30 AMHot water with honey (1 glass)
8:00 AMSkim Milk Yoghurt (1 cup) Multigrain paratha (1 toast)
12:00 PMSoya Paneer (100 grams)
2:00 PMMixed Vegetable Salad (1 bowl)
2:10 PMSauteed Paneer (1 bowl) Roti (1 chapati)
Mint Chutney (2 tablespoon)
4:00 PMBanana (small) Buttermilk (1 glass)
5:30 PMTea with Less milk and sugar (1 teacup)
8:50 PMMixed Vegetable Salad (1 bowl)
9:00 PMMoong Lentil Curry (0.75 bowl) Palak Rice (0.5 bowl)

Diet Plan For Weight Loss Chart- Day 3- WEDNESDAY

  • Breakfast: Apple cinnamon porridge/ Vegetable uttapam with sambhar
  • Lunch For Weight Loss (Indian): Whole-grain roti with tofu/ non veg and mixed vegetables
  • Dinner: Palak paneer with brown rice and vegetables/ 2 Multigrain rotis with chicken and curd
Day 3Diet chart
6:30 AMAloe vera Detox Water (1 glass)
8:00 AMSkimmed Milk (1 glass) Peas upma (1.5 bowl)
12:00 PMLow fat Milk Paneer (100 grams)
2:00 PMMixed Vegetable Salad (1 bowl)
2:10 PMLow Fat Soya Curry (1.5 bowl) Roti (1 roti)
4:00 PMMuskmelon (1 cup 1″ pieces) Buttermilk (1 glass)
5:30 PMBlack Tea with Less Sugar and Milk (1 teacup)
8:50 PMMixed Vegetable Salad (1 bowl)
9:00 PMCurd (1.5 bowl) Aloo peas Tomato vegetable (1 bowl)

Ragi Roti (1 roti/chapati)

Diet Plan For Weight Loss Chart- Day 4- THURSDAY

  • Breakfast: Yogurt with sliced fruits and sunflower seeds/ vegetable poha
  • Lunch: Whole-grain roti with vegetable sabzi/ Dal with veg or non veg sabzi and brown rice
  • Dinner: Chana masala with basmati rice and green salad/ One bowl of fruits and vegetables with multigrain rotis
Day 4Diet chart
6:30 AMJeera Detox Water (1 glass)
8:00 AMLow fat Curd (1.5 bowl) onion Stuffed Roti (2 pieces)
12:00 PMTofu Paneer (100 grams)
2:00 PMMixed Vegetable Salad (1 bowl)
2:10 PMMoong Lentil Curry (0.75 bowl) Brown Rice (0.5 bowl)
4:00 PMGreen Apple (half) Buttermilk (1 glass)
5:30 PMBlack Coffee with Milk and Less Sugar (0.5 teacup)
8:50 PMMixed Vegetable Salad (1 bowl)
9:00 PMSauteed leafy Vegetables with Paneer (1 bowl) Bajra Roti (1 roti/chapati)

Coriander Chutney (2 tablespoon)

Diet Plan For Weight Loss Chart- Day 5- FRIDAY

  • Breakfast: Vegetable dalia and a glass of milk/ 3-4 dal paddu with sambar
  • Lunch: Vegetable sambar with brown rice/ 2 multigrain roti with veg/non veg curry
  • Dinner For Weight Loss (Indian): Tofu curry with potatoes and mixed vegetables/ chicken curry with 2 multigrain rotis
Day 5Diet chart
6:30 AMSaunf Detox Water (1 glass)
8:00 AMSuji Chilla (1 cheela) Mint Garlic Chutney (2 tablespoon)
12:00 PMLow fat Milk Paneer (100 grams)
2:00 PMMixed Vegetable Salad (1 bowl)
2:10 PMPalak Corn (1 bowl) Steamed brown Rice (0.5 bowl)
4:00 PMPapaya
(Half) Buttermilk (1 glass)
5:30 PMCoffee with No Sugar and less Milk (1 teacup)
8:50 PMMixed Vegetable Salad (1 bowl)
9:00 PMSkimmed milk Paneer Curry (1 bowl) vegetable Roti (1 roti)

Diet Plan For Weight Loss Chart- Day 6- SATURDAY

  • Breakfast: Multigrain parathas with avocado and sliced papaya/ dal paratha with mixed vegetables
  • Lunch: Large salad with rajma curry and quinoa/ one bowl mixed vegetable kadai
  • Dinner: Lentil pancakes with tofu tikka masala/ green salad with mixed vegetables and multigrain roti
Day 6Diet chart
6:30 AMHot water with lemon juice and honey (1 glass)
8:00 AMLow fat Milk Yoghurt (1 bowl) Brown bread Toast (2 toast)
12:00 PMSkimmed Milk Paneer (100 grams)
2:00 PMMixed Vegetable Salad (1 bowl)
2:10 PMPalak corn (1 bowl) Roti (1 roti/chapati)

Mint curd Chutney (2 tablespoon)
4:00 PMGreen apple Buttermilk (1 glass)
5:30 PMBlack Coffee with Less Sugar (1 teacup)
8:50 PMMixed Vegetable Salad (1 bowl)
9:00 PMMoong Lentil Curry (0.75 bowl) Chana palak Rice (0.5 bowl)

Diet Plan For Weight Loss Chart- Day 7- SUNDAY

  • Indian Breakfast For Weight Loss: Buckwheat porridge with sliced mango/ fruit salad with a glass of milk
  • Lunch: Vegetable soup with whole-grain roti/ one bowl millet and dal khichdi with multigrain roti
  • Dinner: Masala-baked tofu with vegetable curry/ non veg curry (chicken, seafood) with multigrain roti
Day 7Diet chart
6:30 AMAjwain Detox Water (1 glass)
8:00 AMMixed vegetable Sambar (1 bowl) Butter Idli (2 idli)
12:00 PMTofu Paneer (100 grams)
2:00 PMMixed Vegetable Salad (1 bowl)
2:10 PMCurd (1.5 bowl) Carrot Tomato vegetable (1 bowl)

Roti (1 roti/chapati)
4:00 PMWatermelon (1 cup) Buttermilk (1 glass)
5:30 PMCoffee with Milk and Less Sugar (0.5 teacup)
8:50 PMMixed Vegetable Salad (1 bowl)
9:00 PMGreen Gram Whole Dal Cooked (1 bowl) Karela sabzi (1 bowl)

Multigrain Roti (1 roti/chapati)

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