Nutritionist Diet Plan For Weight Loss – A nutritionist diet plan for weight loss is a nutritious meal plan created by a nutritionist to help you lose weight at the right pace, keep your energy levels high and fill your body with the nutrients it needs to stay healthy.

Weight loss diet plan: 2 nutritionists share the ideal Indian diet plan to lose weight

With obesity affecting 5 per cent of the country’s total population, weight loss is top priority for many. However, we also know that losing weight is no cakewalk. A combination of a healthy diet and regular workout is the key to healthy and sustainable weight loss. Many people have a misconception that losing weight requires them to follow some extreme diet like keto or intermittent, which is wrong. Losing weight requires one to eat a balanced diet with the right proportions of all food groups.
In fact, the foods that one has been accustomed to eating since childhood is the best option to lose weight, rather than eating new, expensive and fancy foods.

To know if Indian diets can help one lose weight, we talked to two leading nutritionists.
Dr Mansi Chatrath, Chief Dietitian and Director, Natural Health Care Clinic

As per Dr Mansi, there are three basic rules to lose weight.

– Eating early dinner

– Avoiding sugar

– Avoiding junk

Talking about Indian diet for weight loss, Dr Mansi said Indian food when cooked properly makes for a very balanced meal plan. The good old dals, low-fat paneer, lentils, soya, green vegetables, curd, egg whites, whole grain flours, fish, chicken provide us with all the essential nutrients, vitamins and minerals.

While talking about weight loss, Dr Priyanka Rohatgi, Chief clinical Dietician, Apollo hospitals group, Bangalore said quick weight loss is not sustainable, the slower the better. The first mistake people make is of having unrealistic weight-loss expectations, which often disheartens them. Also, many people do the same thing but expect different results. It’s important to do exercises that you enjoy, but if you’ve been doing the same one for months (or years), you’ve probably reached a weight loss plateau and, even worse, you are completely bored with your workout.

Aim at staying active and not skipping meals. Skipping meals slows your metabolic rate, so try and break your entire day diet into 6-7 small frequent meals.

Do not focus on getting short term results. You have not gained 10 kgs overnight, thus you cannot lose it overnight. Eating the right food and sticking to a fitness plan should be as natural as brushing your teeth. Checking weight too often is not a good idea rather check your portions.

Dr Priyanks also suggests to focus on glycemic index. A medium glycemic index meal keeps you energetic throughout the day, helps maintain weight. Add protein to each meal (by adding – a cup of milk, yoghurt, a cup of dal/sambar/sprouts, buttermilk, fish, egg white chicken) to reduce the glycemic index. Eg: choose to eat idlis or dosa with sambar and not just chutney. Hydrate yourself well with at least 2-3 litres of water every day.

Here’s is a sample Indian diet plan by Dr Priyanka

Early morning – 1 glass warm water with some herb brewed in it +2-3 soaked almonds

Morning – Lemon tea/ Ginger Tea/Coffee/ milk 1 cup (150 ml)

Breakfast – Eggs omelette with spinach and shredded vegetables cooked

OR Idlis / dosa/ Poha/ upma 1 cup cooked

Lunch – Salad with fresh vegetables and curd 1 cup

Dal Palak/ chicken curry/ sambar/ rasam 1 cup

Phulkas ( multigrain ) 1 piece

Rice ½ cup

Cooked vegetables/ greens/ palya 1 cup (150 gms)

Evening – 6 pm Fruit/ sprouts/ cucumber –carrot slices/ vegetable soup

Dinner – 7.30 Pm salad with fresh vegetables 1 cup

Methi Dal / sambar/rasam 1 cup

Phulkas ( multigrain ) 1-2 piece

Cooked vegetables/ greens/ palya 1 cup (150 gms)

Bedtime – Milk/buttermilk (optional ) 150 ml

Here are some healthy snacking options as suggested by Dr Priyanka

Snacking can be part of your plan for healthy weight loss. You can eat six times per day as long as you plan what to eat and don’t eat too many calories. Be sure to have healthy snacks on hand. If the right food is not available, you may eat whatever is available, such as candy, cookies, chips, leftovers, or other “quick” choices.

Keep low-calorie snacks in a special part of the refrigerator like buttermilk, low-calorie yoghurt, and non-fat milk, bite-size pieces of raw vegetables, such as carrots, cucumber, radish, celery, pepper strips, broccoli, and cauliflower. You can have these with low-calorie dips. Fresh fruit, infused water and nuts are some other healthy snacking options.

Healthy Meal Plans for Weight Loss

1. The Mediterranean diet

The Mediterranean diet has long been considered the gold standard for nutrition, disease prevention, wellness, and longevity. This is based on its nutrition benefits and sustainability.

How it works

The Mediterranean diet is based on foods that people in countries like Italy and Greece have traditionally eaten. It is rich in:

• vegetables
• fruits
• whole grains
• fish
• nuts
• lentils
• olive oil

Foods such as poultry, eggs, and dairy products are to be eaten in moderation, and red meats are limited.

Additionally, the Mediterranean diet limits:

• refined grains
• trans fats
• processed meats
• added sugar
• other highly processed foods

Health benefits

This diet’s emphasis on minimally processed foods and plants has been associated with a reduced risk of multiple chronic diseases and increased life expectancy. Studies also show that the Mediterranean diet has a preventive effect against certain cancers.

Though the diet was designed to lower heart disease risk, numerous studies indicate that its plant-based, high unsaturated fat dietary pattern can also aid in weight loss.

A systematic review analyzing five different studies found that, compared with a low fat diet, the Mediterranean diet resulted in greater weight loss after 1 year. Compared with a low carb diet, it produced similar weight loss result.

One study in more than 500 adults over 12 months found that higher adherence to a Mediterranean diet was associated with double the likelihood of weight loss maintenance.

Additionally, the Mediterranean diet encourages eating plenty of antioxidant-rich foods, which may help combat inflammation and oxidative stress by neutralizing free radicals.

2. The DASH diet

Dietary Approaches to Stop Hypertension, or DASH, is an eating plan designed to help treat or prevent high blood pressure, which is clinically known as hypertension.

It emphasizes eating plenty of fruits, vegetables, whole grains, and lean meats. It is low in salt, red meat, added sugars, and fat.

While the DASH diet is not a weight loss diet, many people report losing weight on it.

How it works

The DASH diet recommends specific servings of different food groups. The number of servings you are encouraged to eat depends on your daily calorie intake.

For example, each day an average person on the DASH diet would eat about:

• five servings of vegetables
• five servings of fruit
• seven servings of healthy carbs like whole grains
• two servings of low fat dairy products
• two servings or fewer of lean meats

In addition, it’s recommended to consume nuts and seeds two to three times per week.

Health benefits

The DASH diet has been shown to reduce blood pressure levels and several heart disease risk factors. Also, it may help lower your risk of breast and colorectal cancers.

Studies show that the DASH diet can also help you lose weight. For example, an analysis of 13 studies found that people on the DASH diet lost more weight over 8–24 weeks than people on a control diet.

Another study in adults with obesity over 12 weeks found that the DASH diet helped decrease total body weight, body fat percentage, and absolute fat mass in study participants while preserving muscle strength.

3. Plant-based and flexitarian diets

Vegetarianism and veganism are the most popular versions of plant-based diets, which restrict animal products for health, ethical, and environmental reasons.

However, more flexible plant-based diets also exist, such as the flexitarian diet. This is a plant-based diet that allows eating animal products in moderation.

How it works

Typical vegetarian diets restrict meat of all kinds but allow dairy products. Typical vegan diets restrict all animal products, including dairy, butter, and sometimes other byproducts like honey.

The flexitarian eating plan does not have clear-cut rules or recommendations about calories and macronutrients, so it’s considered more of a lifestyle than a diet. Its principles include:

• consuming protein from plants instead of animals
• eating mostly fruits, vegetables, legumes, and whole grains
• eating the least processed, most natural forms of foods
• limiting sugar and sweets

Additionally, it allows the flexibility to consume meat and animal products from time to time.

Health benefits

Numerous studies have shown that plant-based diets can reduce your risk of developing chronic diseases, including improved markers of metabolic health, decreased blood pressure, and reduced risk of type 2 diabetes. They can also help you lose weight.

Flexitarian diets have also been shown to reduce the risk of type 2 diabetes and improve metabolic health and blood pressure, plus may have their own weight loss benefits.

Other benefits

For those who are looking to lead a sustainable lifestyle, decreasing your meat consumption can also reduce greenhouse gas emissions, deforestation, and soil degradation.

4. The MIND diet

The Mediterranean-DASH Intervention for Neurodegenerative Delay (MIND) diet combines aspects of the Mediterranean and DASH diets to create an eating pattern that focuses on brain health.

How it works

Like the flexitarian diet, the MIND diet does not have a strict meal plan, but instead encourages eating 10 specific foods with brain health benefits.

Per week, MIND includes eating:

• six or more servings of green, leafy vegetables
• one serving of non-starchy vegetables
• five or more servings of nuts

Other foods it encourages multiple times a week include:

• berries
• beans
• olive oil
• whole grains
• fish
• poultry

Health benefits

Research shows that the MIND diet may reduce a person’s risk of developing Alzheimer’s disease, and studies show that the MIND diet is superior to other plant-rich diets for improving cognition.

Research also shows that the MIND diet can help slow cognitive decline and improve resiliency in older adults.

It may also help delay the onset of the movement disorder Parkinson’s disease.

There is little research concerning the MIND diet and weight loss. Yet, since it is a combination of two diets that promote weight loss, the MIND diet may also help you lose weight.

One way it can help promote weight loss is that it encourages limiting your consumption of foods like:

• butter
• cheese
• red meat
• fried food
• sweets

However, more research needs to be done concerning the MIND diet and weight loss.

Simple Meal Plan to Lose Weight

Breakfast

First of all, only eat if you are actually hungry. Listen to your body’s hunger & fullness cues – do not force yourself to eat. 

If you are hungry, stick with protein & fat type foods like eggs, cheese, and avocado. Here are some ideas:

• 2 hard boiled eggs + 1 string cheese
• Omelet with diced bell pepper and ½ avocado
• 1 low-sugar yogurt with ⅛ cup crushed nuts

AND! Did you know that eating protein at breakfast can absolutely decrease carb cravings later in the day (2)?

Lunch

What do we want from lunch? We want to be full and satisfied but not be so lethargic that we can’t get back to work!

It is easy to create filling and energizing lunches and dinners with my “formula” also known as #thatformula:

• 2 cups of non-starchy vegetables, like lettuces, bell peppers, broccoli, etc.
• 100-200 calories of fats, like avocado, cheese, oil etc.
• 4-5 oz of protein like chicken, tofu, beef, etc.

Here is an example for lunch!

1 can tuna (protein) + 1 Tbsp mayo + everything bagel seasoning. Mix those ingredients together. Dip 2 cups of baby carrots!

Snacks

Similar to breakfast, I recommend sticking with protein and fat foods to keep you full and energized, but to limit total carbohydrates.

Here are some examples!

• 1 cup baby carrots + 1 to-go guacamole
• 2 hard boiled eggs + 1 string cheese (yes, breakfast meals can double as snacks!)
• 1-2 servings of jerky

Dinner

Follow the same formula I discussed above!

• 2 cups of non-starchy vegetables, like lettuces, bell peppers, broccoli, etc.
• 100-200 calories of fats, like avocado, cheese, oil etc.
• 4-5 oz of protein like chicken, tofu, beef, etc.

Here is an example for dinner!

2 cups broccoli + 1 serving  frozen shrimp. Stir fry with an oil spray and drain away any excess water. Top with 2 Tbsp peanut sauce, and 1/8 cup roasted peanuts.