Dietary recommendations are plentiful, but many of them are based on questionable pseudoscience and could even be damaging to your health. Still, there is no need for panic; shedding unwanted pounds healthfully is simple and achievable with the help of a good diet plan for fat loss. And yet, another pressing issue is whether or not physical exercise is superior to a weight loss diet in terms of achieving one’s fat loss goals.
Diet and exercise both play important roles in achieving and maintaining good health, but the former is more important for short-term weight loss since it helps you reach a calorie deficit, while the latter is what will help you keep the weight maintained in the long run.
Science Behind Weight Gain and Weight Loss
The math for determining your ideal weight is straightforward, but it requires some supervision. Overeating leads to weight gain because it causes the body to store fat. In addition, weight loss occurs when you consume less calories than you burn out through physical exercise.
According to statistical research, one pound of fat is equivalent to around 3,500 calories. For this reason, scientists assumed that reducing caloric intake by 500 per day would result in a weekly weight loss of 1 pound. But this is not always the case.
You can lose half a pound or a pound a week by cutting 500 calories per day from your regular diet. However, losing weight also varies from person to person based on factors such as body type, weight loss goal, gender, and current activity level.
Simpler said than done. However, this is made more challenging by the fact that most people who lose weight shed a combination of fat, water, and lean tissue. Moreover, you may need to cut calories even further to keep losing weight due to changes in your body.
5 Food Categories to Include in Your Diet Plan for Weight Loss
To maximize the effectiveness of your weight loss diet, it is essential that you include the following nutrients in your meal plans.
1. Carbohydrates
For fat loss, it is best to stick to refined carbohydrates like brown rice, ragi, and oats and stay away from sugary carbs like bread, white rice, and the like.
2. Protein
For a positive weight loss journey, you need to eat a protein-rich diet that satisfies your body’s nutritional requirements. This type of protein diet aids in weight loss by decreasing your appetite, increasing your muscle mass and strength, and decreasing your cravings.
3. Fiber
A weight loss diet is not complete without fibers, which promote digestive health and satiety. Oats, flax seeds, apples, and other sources of fiber are beneficial in controlling blood sugar and cholesterol.
4. Fat
Some of the fats on your diet chart for weight loss are healthy and necessary for providing energy, synthesizing hormones, and storing vitamins. Twenty percent of a weight loss diet should come from healthy fats like polyunsaturated, monounsaturated, and omega-3 fatty acids.
5. Minerals and Vitamins
Finally, vitamins A, E, D, and B12, as well as minerals like calcium and iron, are crucial to a weight loss diet because of their positive effects on metabolism, bone health, and muscle performance. Moreover, the vitamins and minerals you get from eating fruits and green leafy vegetables make for excellent snacking and help you feel full for longer.
7-Day Indian Diet Plan for Weight Loss
The heaviest meal of the day, like idlis and sambar, should be consumed first thing in the morning if you are trying to lose weight. Here is a weeklong Indian diet plan that is simple to follow and guaranteed to help you shed unwanted fats in 7 days. This is 1200 calories plan designed to generate calories deficit required to lose weight fast.
Diet Chart
| Sunday | |
| Breakfast (7:00-8:30AM) | Poha (1 bowl) + Tea / Coffee (1 cup) |
| Mid-Meal (10:00-11:00AM) | Buttermilk (1 glass) |
| Lunch (1:00-2:00 PM) | Rice (1 small bowl) + Mix Dal Curry (1 bowl) + Raita (1/2 cup) |
| Evening (4:00-4:30PM) | Tea / Coffee (1 cup) / Juice (1 glass) / 1 Fruit |
| Dinner (7:00-8:30PM) | Chapatti (1) + Mix Veg. (1 bowl) + Salad |
| Monday | |
| Breakfast (7:00-8:30AM) | Dal Dhokla (1 plate) + Chutney + Tea / Coffee (1 cup) |
| Mid-Meal (10:00-11:00AM) | Buttermilk (1 glass) |
| Lunch (1:00-2:00 PM) | Chapatti (1) + Panner Curry (1 bowl) + Raita (1/2 cup) |
| Evening (4:00-4:30PM) | Tea / Coffee (1 cup) / Juice (1 glass) / 1 Fruit |
| Dinner (7:00-8:30PM) | Chapatti (1) + Methi Veg. (1 bowl) + Salad |
See more –
30-Day Indian Diet Plan for Weight Loss
If above 7-Day diet plan is daunting for you, here is a monthlong Indian diet plan that is easy on you and guaranteed to help you shed unwanted fats in 30 days. This is 1600 calories plan designed to generate moderate calories deficit required to lose weight sustainably.
Diet Chart
| Sunday | |
| Breakfast (7:00-8:30AM) | Poha (1 bowl) + Tea / Coffee (1 cup) |
| Mid-Meal (10:00-11:00AM) | Smoothie (1 glass) + Handful of mix nuts |
| Lunch (1:00-2:00 PM) | Rice (1 small bowl) + Mix Dal Curry (1 bowl) + Raita (1/2 cup) |
| Evening (4:00-4:30PM) | Tea / Coffee (1 cup) / Juice (1 glass) / 1 Fruit |
| Dinner (7:00-8:30PM) | Chapatti (1) + Mix Veg. (1 bowl) + Salad |
| Monday | |
| Breakfast (7:00-8:30AM) | Dal Dhokla (1 plate) + Chutney + Tea / Coffee (1 cup) |
| Mid-Meal (10:00-11:00AM) | Black Chana/Chole Chaat + Curd (1 cup) |
| Lunch (1:00-2:00 PM) | Chapatti (1) + Panner Curry (1 bowl) + Raita (1/2 cup) |
| Evening (4:00-4:30PM) | Tea / Coffee (1 cup) / Juice (1 glass) / 1 Fruit |
| Dinner (7:00-8:30PM) | Chapatti (1) + Methi Veg. (1 bowl) + Salad |
See more –
Foods To Avoid When Following Diet Plan To Lose Weight
- The best diet plan for weight loss excludes processed, calorie-rich, sugar-rich, or high-calorie foods and drinks. In addition to making you gain weight, they are detrimental to your general health and can result in chronic conditions, including diabetes, heart disease, and obesity. It is extremely recommended to limit or completely avoid the intake of these items. Here is a list of foods to stay away from if you’re following an Indian diet plan to lose weight.
- Beverages with a lot of sugar, such as soda, aerated drinks, and sports drinks sweeteners, such as honey, condensed milk, and sugar.
- High-sugar foods like candy, ice cream, cakes, cookies, rice pudding, and high-sugar cereals are examples.
- High-fat foods like French fries, chips, fried foods, etc.
- Trans fats found in processed foods, margarine, and Vanaspati oils that have been refined, including canola, soybean, and grapeseed oils.
- Refined grains, such as bread and white pasta
- While occasional sweets are acceptable, consistently indulging in them can severely hinder your efforts to lose weight and improve your health.
Why choose the Indian diet plan?
- A range of medicinal and nutritive spices are used in Indian cuisine. One such example is turmeric, which is used to cure a number of conditions, including heartburn, diarrhea, gas, bloating, and stomach pain.
- Cardamom works similarly to address these conditions. In addition, vegetables make up 70% of an Indian diet, which is a significant portion of the diet.
- To keep the body healthy and organs working, fresh food produce is really necessary.
- Yogurt is yet another ingredient that makes Indian food ideal for diets. The calcium in yogurt, derived from fermented milk, keeps the digestive system healthy and stops the body from gaining too much weight. Additionally, it guards against the emergence of insulin resistance, which can be a prelude to diabetes and cardiac conditions.
- Indian food diet includes dishes like salads, curries, and dals, which are composed of vegetables and pulses and are less fattening than the staple meal.
- Indian meals do not contain a significant amount of cream or cheese, unlike Western cuisines.
- In contrast to the bland foods found in most western diets, such as soups and salads, Indian dishes are flavorful and spicy. Thus even tiny amounts of them can satisfy hunger.
- The variety of flavors and meals in Indian cuisine will keep you from growing tired of your diet.
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- 15 full-proof ways to lose belly fat in 7 days
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Frequently Asked Questions (FAQs)
Q. Which Indian foods are best for weight loss?
A. Natural whole food, fruits, nuts are all well suited for weight loss. You can have dals, pulses, nuts, seeds, spices, seasonal fruits etc. Key to the weight loss is the moderation and portion control.
Q. Can you lose weight in 7 days?
A. You can drop 1 kg weight if you reduce your total weekly calories by 7700. If you reduce close to 1000 calories from your daily calorie intake, you should be able to drop 1 kg weight. See 1200 calories diet plan here.
Q. How can I lose 5 kg in 7 days?
A. Losing 5 kg in 7 days is not recommended as it can be unhealthy. However, the blog suggests following a strict calorie deficit diet, including low-calorie, high-fiber foods, and increasing physical activity. Always consult a healthcare professional before starting such an extreme plan.
Q. Which diet is best for weight loss in India?
A. A balanced Indian diet for weight loss includes whole grains, lean proteins, fruits, vegetables, and healthy fats. The blog recommends meals like oats, dal, sabzi, yogurt, and fruits, avoiding processed foods and sugary drinks.
Q. What is the best fat burning drink?
A. Drinks like jeera water, lemon water, amla juice may boost your metabolism but they alone may not help you shed your fat. Following proper diet and exercise plan should help you with your fat loss.
Q. How to lose 10 kg in 7 days?
A. Losing 10 kg in 7 days is highly unsafe and unrealistic. The blog emphasizes sustainable weight loss through a balanced diet, regular exercise, and gradual lifestyle changes rather than extreme measures.
Q. How can I lose 5 kg in 1 month?
A. To lose 5 kg in a month, follow a balanced diet with a calorie deficit, including whole grains, lean proteins, fruits, and vegetables. Combine this with regular exercise such as cardio and strength training. The blog highlights the importance of consistency and healthy eating habits.
Q. What is the best weight loss diet?
A. A balanced diet consist of whole food, fruits, nuts and vegetable are considered as good diet. It is generally easy to follow and sustainable. Above mentioned diet is a good diet.
Q. Is Indian diet healthy?
A. Yes, In general Indian diet is healthy. Usual indian diet consist of variety of grains, pulses, fruits, nuts and vegetables. One should try to minimize processed food, oil and sugar to make it more suitable to gain optimal health.
Q. What foods you should avoid to lose weight?
A. Processed food, fried food, sugary food, alcoholic and carbonated beverages should be avoided to lose weight and gain optimal health
Q. How to lose 10 kg in a month?
A. Trying to losing 10 kgs in a month is not a advisable, it may lead to nutritional deficiencies. Generally you should aim to lose only few kg in a month. You can try diet plan suggested here, also download RIGHT app to help you lose weight sustainably.
Q. Does vegetarian diet good for weight loss?
A. Yes, you can lose weight on vegetarian diet. Weight loss is depends on your calories intake. Proper calories deficit diet plan should help you lose weight. Be sure to include soya, curd, paneer and lentils in your diets. These high-protein foods promote weight loss and helps in retaining muscles.
Right Health is a smart, adaptable diet coaching app that will help you achieve your fitness goal while you enjoy your food and life.
Our approach includes –
- Personalised quantified nutrition tailored for you and your goal
- Adaptive plan that accommodates your lifestyle
- Focus on sustainability and maintainability
Download RIGHT app from playstore.
Is it safe to follow this Indian diet plan for fast fat loss?
As long as the diet is balanced and provides essential nutrients, it can be safe. However, it’s essential to consult a healthcare professional before starting any drastic diet changes, especially if you have underlying health conditions.
Will this diet plan lead to sustainable weight loss? How many killo we can lose in a month?
Sustainable weight loss depends on various factors such as individual metabolism, activity level, and adherence to the diet plan. While this plan may kickstart weight loss, maintaining a healthy lifestyle in the long term is crucial for sustained results.
How can I customize this diet plan according to my need?
Yes, you can customize the diet plan to accommodate dietary preferences or restrictions, such as vegetarian or gluten-free options. It’s essential to ensure that your customized plan still meets your nutritional needs.
Are there any potential side effects of following this diet plan? I have followed some diet a d felt uncomfortable and irritating all day
Rapid weight loss diets can sometimes lead to side effects such as fatigue, nutrient deficiencies, or muscle loss. It’s important to monitor your body’s response and make adjustments as needed, and consult a healthcare professional if you experience any adverse effects.
How can I maintain motivation and stay on track with this diet plan? It’s not easy to follow any diet, atleast not for me.
Answer: Setting realistic goals, tracking progress, staying accountable, and finding support from friends, family, or online communities can help maintain motivation. It’s also important to focus on overall health and well-being rather than just the number on the scale.