Indian Diet Plan For Weight Loss In One Month Pdf

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Indian diet plan for weight loss in one month pdf is especially designed for the people who are looking out for the weight loss in one month. The diet plan not only focuses upon reducing excess weight but also focuses upon maintaining the body. This amazing diet plan helps you to cut down your fat by burning it and also provides you with ample amount of proteins.

What Is The Indian Diet Plan?

The Indian diet plan is a 4-week vegetarian/lactovegetarian diet for people struggling to lose weight on other diets.

The rise of obesity and obesity-related diseases across ages in India prompted the creation of this diet. However, a plant-based diet is good for human health irrespective of ethnicity and geographical locations.

How Does It Work?

The Indian diet plan works in the following ways:

  • It is a lacto-vegetarian diet. This means you will consume lots of dietary fiber from vegetables and leafy greens. You will also consume milk protein and calcium.

Dietary fiber helps improve satiety and bowel movement. Milk and milk products increase the number of good gut bacteria, increase satiety, and strengthen the bones.

  • It is low in calories. The Indian diet is a 1500-calorie diet. The foods included in the list are delicious but do not burden the body with too many calories. The lesser calories you consume, the better the chances of you losing weight.
  • It has the power to heal. Ayurveda is the “medicine of life”. This age-old science encourages the consumption of foods that help create a balance between the mind, heart, and the spirit.

Being on this diet can help you stay stress-free and calm, both of which are necessary for weight loss. 

  • It is digestion and diabetes-friendly. The foods included in this diet plan keep your digestion active, which, in turn, boosts metabolism. It also includes foods with a low glycemic index, a boon for people with type 2 diabetes.
  • s-friendly. The foods included in this diet plan keep your digestion active, which, in turn, boosts metabolism. It also includes foods with a low glycemic index, a boon for people with type 2 diabetes.


Effective Indian Diet Plan To Lose 5kg in 2 Weeks

indian-diet-plan-to-lose-5kg-in-2-weeks

Want to lose about five kg with an effective diet plan in just two weeks? Are you wondering if it’s possible to lose weight fast with a simple Indian diet? Yes, you can lose five kg in two weeks with our effortless and effective Indian diet plan without compromising taste or health.

Indian Diet Plan to Lose 5KG Weight in Weeks

On a tight deadline? We recommend switching to a customised Indian vegetarian diet plan that accelerates weight loss. However, experts recommend slow and steady weight loss for long-term benefits. Losing around one kg per week is within a safe and healthy rate. But, if you’re starting a diet plan, losing around two kg or more in the first week is expected as most of it is water weight.

Indian Diet Plan Week 1

idian-diet-plan-week-one

Here’s an Indian diet plan with approximately 1,200 to 1,400 calories for the first week of weight loss in two weeks plan

Day 1

  • Breakfast: Start your day with a glass of warm water, lemon juice and honey. After an hour or so, have a bowl of oatmeal with non-dairy milk such as almond milk garnished with chia seeds.
  • Lunch: 1 cup mix vegetable + 1 cup dal + 2 multigrain rotis + 1 cup green salad
  • Dinner: 1 cup lauki sabzi + 1 cup dal+ 1 cup brown rice + 1 rotis + buttermilk
  • Snack: 1 cup green tea with a handful of almonds

Day 2

  • Breakfast: Start your day with cucumber detox water. For breakfast, you can have two vegetable stuffed rotis + 1 cup curd + 1 small apple.
  • Lunch: Skimmed milk paneer curry + 1 cup dal + 1 cup spinach rice + 2 rotis
  • Dinner: 1 cup vegetable soup + 1 cup lentil curry + gazar matar sabzi + 2 rotis + 1 cup salad
  • Snack: 1 small banana + 1 cup buttermilk

Day 3

  • Breakfast: Cucumber detox water(1 glass) + fruits and nuts yoghurt smoothie + 1 egg omelette + 1 multigrain toast
  • Lunch: 1 cup green gram whole dal + 1 cup methi rice + 1 roti + 1 cup green salad
  • Dinner: 1 cup sautéed vegetables with paneer + 1 roti + green chutney + salad
  • Snack: 1 cup green tea with multigrain biscuits

Day 4

  • Breakfast: 1 cup peas poha + green chutney + 1 cup coffee with less sugar
  • Lunch: 1 cup mixed vegetable + 1 cup lentil curry + 1 cup brown rice or 2 rotis
  • Dinner: 1 cup palak chole + 1 cup steamed rice + tomato and beetroot salad
  • Snack: 1 cup papaya + 1 glass buttermilk

Day 5

  • Breakfast: Lemon detox water + 1 cup daliya upma + 1 cup curd
  • Lunch: Low fat paneer curry + 2 missi rotis + salad
  • Dinner: Vegetable khichdi + 1 cup curd + palak tomato soup
  • Snack: Moong dal chila + green chutney + green tea

Day 6

  • Breakfast: 1 cup sambar + 3 small multigrain idlis + coconut chutney
  • Lunch: 1 cup moong dal sprouts + 1 stuffed vegetable parantha + 1 cup curd + salad
  • Dinner: 1 cup green vegetable (any) + 2 bajra rotis + 1 cup dal + 1 cup green salad
  • Snack: masala chaas + 6-7 soaked almonds

Day 7

  • Breakfast: 1 cup daliya with milk (no sugar) + 1 banana
  • Lunch: low fat paneer curry + 1 dal + 2 bajra rotis + 1 cup rice + salad
  • Dinner: 1 cup egg curry + 1 cup brown rice + salad
  • Snack: 2 besan chillas with green chutney

Approximate Weight Loss in First Week

After one week’s diet, you can expect to lose two kg or more weight depending on your age, genetics, initial weight and physical activity.

Indian Diet Plan Week 2

indian-diet-plan-to-lose-5kg-2week

After the first week, you’ll be in a routine and motivated to follow the second week’s diet plan that achieves a flat stomach in 2 weeks.

Day 1

  • Breakfast: Detox barley water + 1 brow bread toast + 2 egg whites omelette + handful of nuts or seeds
  • Lunch: 1 cup mixed veg curry + 1 cup brown rice+ 1 multigrain roti + salad + 1 cup curd
  • Dinner: 1 cup sautéed vegetables with mushroom + 1 cup spinach rice + 1 buttermilk
  • Snack: 1 cup green tea

Day 2

  • Breakfast: 1 cup oatmeal without sugar topped with chia seeds + 1 banana
  • Lunch: ½ cup dal without tadka, 1 cup paneer curry + 2 bajra rotis + salad
  • Dinner: 1 bowl vegetable tomato curry with broccoli, carrots, cauliflower, bell peppers and mushrooms + 1 cup steamed rice
  • Snack: ½ plate fruit salad with nuts and seeds

Day 3

  • Breakfast: 1 cup rava and vegetables + 1 fruit of your choice
  • Lunch: 1 cup dal+ 1 cup sabzi + 2 multigrain rotis + 1 cup salad
  • Dinner: 1 cup low fat paneer curry with 2 missi rotis + salad
  • Snack: 1 cup buttermilk with 5-6 soaked almonds

Day 4

  • Breakfast: 1 cup daliya with fruits
  • Lunch: 1 cup bhindi sabzi + 1 cup lentil curry + 2 bajra rotis + salad
  • Dinner: 1 cup palak chole + 1 cup steamed brown rice
  • Snack: coffee with milk and less sugar

Day 5

  • Breakfast: 1 ½ cup peas poha + 1 glass buttermilk + 5-6 almonds
  • Lunch: 1 cup kadhi + 1 cup sabzi + 2 jowar roti + 1 cup brown rice + salad
  • Dinner: 1 cup sprouted salad + 1 lentil curry + 1 cup green vegetable + rotis + 1 cup curd
  • Snack: poha with tea (no sugar)

Day 6

  • Breakfast: Cucumber detox water + grilled paneer with green chutney + sugar-free muesli with non-dairy milk
  • Lunch: 1 cup vegetable curry + 1 cup dal + 1 cup brown rice + 1 cup buttermilk
  • Dinner: Dal khichdi with 1 cup curd + salad
  • Snack: 2 besan chilla with green chutney

Day 7

  • Breakfast: Jeera detox water + 1 cup oatmeal with blueberries, banana and apple
  • Lunch: 1 aloo baingan tomato sabzi+ 2 jowar rotis + 1 cup salad + 1 masala chaas
  • Dinner: Boiled chickpea salad + 1 cup vegetable curry + 1 cup brown rice
  • Snack: 1 medium apple

Approximate Weight Loss In Second Week

By following the second week’s diet plan, you can lose two kgs or more, after which your body will sustain that weight for as long as you continue with the diet plan.

Tips While Following The Indian Diet Plan For Weight Loss

Tips-while-following-Indian-Diet-Plan-For-Weight-Loss

These tips will advance weight loss and help maintain it for a long time:

  • Eat slowly and mindfully
  • Control your portion sizes
  • Do physical activities like walking, jogging, sprinting or swimming for 150-250 minutes per week to prevent weight gain
  • Try high-intensity interval training (HIIT) to maximise calorie and fat burn
  • Eat more soluble fibre and less refined or processed foods
  • Limit daily snacking
  • Get at least eight hours of sleep
  • Maintain a food journal to track calories

The Best 4-Week Indian Diet Plan For Weight Loss

About 135 million Indians are experiencing obesity due to their unhealthy food habits. This puts women, men, and even children equally at the risk of heart disease, diabetes, and cancer. Fortunately, following an Indian diet for weight loss is quite effective.

Which Indian diet are we talking about? It is a four-week lactovegetarian diet plan, specially designed using Ayurvedic ingredients that induce weight loss and improve health.

A plant-based or vegetarian diet is highly effective in bringing down the risk of obesity and related diseases.

The best part about it is that Indian cuisine is replete with vibrant spices, fresh herbs, and rich flavors.

In this article, we dig deeper into this doctor-approved four-week diet plan, how it works, and more. Keep reading!

What Is The Indian Diet Plan?

The Indian diet plan is a 4-week vegetarian/lactovegetarian diet for people struggling to lose weight on other diets.

The rise of obesity and obesity-related diseases across ages in India prompted the creation of this diet. However, a plant-based diet is good for human health irrespective of ethnicity and geographical locations.

How Does It Work?

The Indian diet plan works in the following ways:

  • It is a lacto-vegetarian diet. This means you will consume lots of dietary fiber from vegetables and leafy greens. You will also consume milk protein and calcium.

Dietary fiber helps improve satiety and bowel movement. Milk and milk products increase the number of good gut bacteria, increase satiety, and strengthen the bones.

  • It is low in calories. The Indian diet is a 1500-calorie diet. The foods included in the list are delicious but do not burden the body with too many calories. The lesser calories you consume, the better the chances of you losing weight.
  • It has the power to heal. Ayurveda is the “medicine of life”. This age-old science encourages the consumption of foods that help create a balance between the mind, heart, and the spirit.

Being on this diet can help you stay stress-free and calm, both of which are necessary for weight loss. 

  • It is digestion and diabetes-friendly. The foods included in this diet plan keep your digestion active, which, in turn, boosts metabolism. It also includes foods with a low glycemic index, a boon for people with type 2 diabetes.

A lacto-vegetarian Indian diet plan is a great way to shed pounds. But you must know which foods you need to consume and in what quantities.

Portion control is one of the key factors of weight loss. One of the ways you can measure your food intake is by knowing how many calories should you consume per day. Here’s a table that will help you estimate your daily calorie intake.

Recommended Caloric Intake For Indians

(As per the National Institute of Nutrition, India) 

GROUPACTIVITYWEIGHT (KG)CALORIESRECOMMENDEDPROTEINFAT
WomanSedentary5519005520
Moderately active223025
Very Active285030
Pregnant+350+2330
Lactating (0-6 months)+600+1930
Lactating (6-12 months)+520+1330
ManSedentary6023206025
Moderately active273030
Very Active349040

 If you are sedentary, 1900 calories will just help to maintain the current weight. To lose weight, you may either start exercising or subtract 500 calories from 1900 calories. The goal is to create a negative calorie balance.

 In this post, we have a 4-week 1500-calorie diet plan. Remember, if you include exercises in your routine, you may consume 1900 calories (or more depending on the level and intensity of the exercises you do).

4-Week Indian Diet Plan For Weight Loss 

Week 1 – Total Calories: 1509

MEALSWHAT TO EAT
Early Morning (6:30 – 7:30 a.m.)2 teaspoons of fenugreek seeds soaked overnight in 1 cup of water
Breakfast (7:30 – 8:30 p.m.)2 idlis with 1 cup sambar and ¼ cup coconut chutney + 1 cup green tea + 4 almonds
Mid-Morning (10:00 – 10:30 a.m.)1 fruit of your choice
Lunch (12:30 – 1:00 p.m.)2 rotis + 1 serving white rice + 1 cup dal + 1 cup mixed vegetable curry + 1 cup salad + 1 cup buttermilk (after 20 minutes)
Post Lunch (3:30 – 4:00 p.m.)1 cup moong bean sprouts, 15 peanuts with salt pepper and lemon to taste Or 1 cup cucumber and carrot slices
Dinner (7:00 – 7:30 p.m.)2 rotis + ½ cup mixed vegetable curry / chickpeas + 1 cup low-fat curd + 1 cup salad + 1 cup warm skim milk with a pinch of turmeric before bed

 How You Will Feel By The End Of Week 1

You will lose water weight, and a healthy eating habit will prevent bloating. You will weigh less and feel light and happy. But don’t give up yet! The main goal is to lose fat. So, move on to week 2.

Week 2 – Total Calories: 1497

MEALSWHAT TO EAT
Early Morning (6:30 – 7:30 a.m.)1 cup fenugreek soaked water/ 1 cup chia seeds soaked in water
Breakfast (7:30 – 8:30 p.m.)2 moong daal crêpes + 1 cup green tea + 4 almonds
Mid-Morning (10:00 – 10:30 a.m.)1 cup seasonal fruits
Lunch (12:30 – 1:00 p.m.)2 rotis or 1 serving of rice + 1 cup vegetable curry + ½ cup lentil curry + 1 cup salad + 1 cup low-fat curd
Post Lunch (3:30 – 4:00 p.m.)1 cup coconut water + ½ cup grapes/watermelon
Dinner (7:00 – 7:30 p.m.)2 rotis + ½ cup mushroom/tofu curry + ½ cup blanched spinach/broccoli + 1 cup warm milk with a pinch of turmeric before bed

How You Will Feel By The End Of Week 2

You will start to burn fat. You will feel better as your digestion, gastritis, and weak immunity problems will slowly start to vanish. You will love your new lifestyle and look forward to Week 3.

Week 3 – Total Calories:1536

MEALSWHAT TO EAT
Early Morning (6:30 – 7:30 a.m.)1 cup water with juice of half a lime/ 10 ml amla juice
Breakfast (7:30 – 8:30 p.m.)1 cup vegetable oats + 1 cup green tea + 4 almonds/walnut
Mid-Morning (10:00 – 10:30 a.m.)1 cup freshly pressed fruit juice
Lunch (12:30 – 1:00 p.m.)½ cup white rice + 1 roti (with or without ghee) + 1 cup rajma + 1 cup salad + 1 cup buttermilk
Post Lunch (3:30 – 4:00 p.m.)1 fruit of your choice
Dinner (7:00 – 7:30 p.m.)2 rotis + ½ cup daal + 1 cup vegetable stew + ½ cup salad + 1 piece of dark chocolate + 1 cup warm milk before bed

How You Will Feel By The End Of Week 3

You will weigh at least 5 pounds lesser and be more proactive. Your attention span will increase. Having a cheat day will also improve your mood and determination to complete Week 4 of the Indian diet plan for weight loss.

Week 4 – Total Calories:1486

MEALSWHAT TO EAT
Early Morning (6:30 – 7:30 a.m.)1 cup water with juice of half a lime/ 10 ml wheatgrass juice
Breakfast (7:30 – 8:30 p.m.)½ cup vegetable upma + 1 cup milk / green tea + 2 almonds
Mid Morning (10:00 – 10:30 a.m.)1 cup seasonal fruits
Lunch (12:30 – 1:00 p.m.)2 rotis + 1 cup vegetable curry + 1 cup lentil/beans + ½ cup salad + ½ cup low-fat curd
Post Lunch (3:30 – 4:00 p.m.)1 cup coconut water or freshly pressed fruit juice or green tea
Dinner (7:00 – 7:30 p.m.)1 roti or 1 serving of brown rice + 1 cup daal/mushroom + ½ cup boiled vegetables + 1 cup warm milk before bed

How You Will Feel By The End Of Week 4

Good job! You adhered to the plan and can clearly see the results for yourself. You look much slimmer, you are more active, and you are proud of yourself.

You can also make your own diet chart depending on the foods you like and have access to. Here’s an Indian food calorie table to help you do that.

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