Indian Diet for Weight Loss: Men and Women

There is no single meal that works 100% for losing weight. However, eating whole wheat and skipping processed foods always works better for a great start. Food items high in carbs, such as rice, potatoes, and sweets, contribute to weight gain. Hence, it is important to incorporate those foods into your diet that won’t add extra calories to your body. 

Important Nutrients in the Diet Plan 

Enhance your weight loss journey by incorporating the following nutrients into your diet. 

• Carbohydrates

Carbs are the main energy source, making up half of your daily calorie requirement. So, choose the right types of carbs. For example, choose complex carbs instead of simple carbs. Complex carbs are high in fiber and packed with nutrients. 

• Proteins 

Proteins are essential for building and repairing tissue, skin, muscles, and cartilage and improving blood flow. Whole pulses, milk, eggs, lean meat, and chickpeas are protein-rich foods that should make up 30% of your diet.

• Fats

Fats are necessary for the body because they help produce hormones, absorb vitamins, and provide energy. Health experts suggest that 20% of your diet should consist of healthy fats. 

• Vitamins and Minerals 

Vitamins, such as vitamins A, E, B12, and D, and minerals, like calcium and iron, support your body's metabolism, nerve and muscle function, cell production, and bone maintenance. 

A Comprehensive Indian Diet Plan for Weight Loss in Women

Types of Diet	What to Eat	What to Avoid
Mediterranean Diet	Fruits, vegetables, nuts, and whole grains	Sweet beverages, refined grains, red meat, and processed foods
Low-carb Diet	Eggs, fish, non-starchy vegetables such as broccoli and cauliflower, fruits such as oranges, strawberries, and raspberries, and nuts like almonds, chia seeds, walnuts, etc. Note: If you are pregnant or have some underlying medical condition, in that case, you should avoid a low-carb diet. It can have adverse effects on a baby's weight and development.	Sugar-sweetened beverages, starchy vegetables like beets, corn, green peas, and white potatoes. Other foods include chips and crackers, high-sugar junk meals, etc.
DASH (Dietary Approaches to Stop Hypertension)	Vegetables, whole grains, fruits, and foods	Saturated fats such as full-fat dairy products, fatty meats, and tropical oils such as coconut, palm oils, and palm kernel

A Comprehensive Indian Diet Plan for Weight Loss in Men

Types of Diet	What to Eat	What to Avoid
Whole food, plant-based (unlike a vegan diet)	Eggs, chicken, fish, cheese, and yogurt.	Refined foods include white flour, processed oils, and added sugar.
Low-carb Diet	Vegetables, meat, eggs, fruits, and nuts.	High-carb baked foods: bread, pasta, croissants, and muffins Grains: barley, rice, quinoa, and oats Sweeteners and high-sugar foods: honey, maple syrup, table sugar, sweetened yogurt, etc.
High-Protein Diet	Fish, chicken, lentils, eggs, and tofu.	Red meats, processed meats and other foods are high in saturated fat, such as whole-milk cheese or yogurt.

Note: Consult your healthcare provider before following the above-mentioned Indian diet plan for weight loss. 

Also Read: https://redcliffelabs.com/myhealth/food-and-nutrition/healthy-diet-chart-for-weight-loss/

Indian Diet Plan for Weight Loss: A Sample Diet Chart

Follow a diet plan containing low-carb foods rich in fiber. Such a diet plan limits the weekly diet to fruits and vegetables. As per this diet plan, non-vegetarian lovers can increase their protein intake by eating chicken. However, vegetarians can get protein from brown rice. It is a very effective diet plan that can help you lose weight. However, consulting your doctor before following this diet plan is equally important to clear doubts and obtain maximum benefits. 

Below is a day-wise diet chart for weight loss: 

Day 1: 

Time	Meal
8.00 am	One medium-sized apple
10.30 am	½ bowl of sliced muskmelon
12.30 pm	1 bowl of watermelon
4.00 pm	1 orange (mosambi)
6.30 pm	A pomegranate salad with one bowl of muskmelon
8.30 pm	Half a cup of watermelon

Commence your first weight loss day by eating fruits such as oranges, papayas, and apples. Make sure you include watermelon and muskmelon. These fruits are fibre-rich to provide nutrition and speed up weight loss goals. 

Stay hydrated. Drink at least 8 glasses of water. 

Day 2: 

Time	Meal
8.00 am	One cup of boiled potatoes
10.30 am	Half a cup of cucumber
12.30 pm	One cup each (lettuce, capsicum, and spinach)
4.00 pm	Sliced carrots (one cup), lemon juice (one glass), and a pinch of salt
6.30 pm	1 cupt boiled broccoli and green peas
8.30 pm	1 cucumber

Your first day was full of fruit. Now, it’s time to eat vegetables. Cook vegetables in olive oil, as it is a calorically dense food that enhances the taste. Avoid eating fried potatoes or potato chips. Whenever you are hungry, grab yourself some vegetables.

Day 3: 

Time	Meal
8.00 am	Half a bowl of muskmelon
10.30 am	One cup of pineapple or pear
12.30 pm	Lettuce, spinach, cucumber, and capsicum (1 cup each)
4.00 pm	Sliced carrots (½ cup) and lemon juice (1 glass) with a pinch of salt
6.30 pm	Boiled broccoli (1 cup) and green peas
8.30 pm	1 cucumber

Dedicate Day 3 to both fruits and vegetables. They offer essential nutrients and vitamins that can help you stay healthy. You can eat the same fruits and vegetables you had on days 1 and 2. Avoid potatoes and bananas.

From day three, adjust yourself to this diet plan. After eating vegetables all day long, fruits will be a welcome addition to your diet. 

Day 4: 

Time	Meal
8.00 am	two bananas
10.30 am	One banana
12.30 pm	Consume a milkshake, containing two bananas, a dash of cocoa powder, and a glass of milk.
4.00 pm	Two bananas
6.30 pm	One banana, one glass of milk
8.30 pm	1 glass of milk

Bananas are loaded with pectin, which is key in controlling how fast you digest carbohydrates. Further, bananas contain probiotics, which are the good bacteria in your gut. Besides, they also contain prebiotics carbs that serve these good bacteria. 

Day 5: 

Time	Meal
8.00 am	Three tomatoes
10.30 am	Brown rice (½ cup), sautéed assorted veggies
12.30 pm	Two tomatoes
4.00 pm	Half a bowl of brown rice
6.30 pm	One tomato with half a cup of sautéed veggies
8.30 pm	A bowl of tomato soup with a bit of salt and pepper

On day 5, vegetarians can eat brown rice for lunch. On the other hand, non-vegetarians can opt for lean protein milk like fish, chicken breast, or skinless chicken with tomatoes. 

Day 6: 

Time	Meal
8.00 am	Three tomatoes
10.30 am	Brown rice (½ cup), sautéed assorted veggies
12.30 pm	Two tomatoes
4.00 pm	Half a bowl of brown rice
6.30 pm	One tomato with half a cup of sautéed veggies
8.30 pm	A bowl of tomato soup with a bit of salt and pepper

Day 6 and day 7 follow the same pattern. However, eating boiled or steamed vegetables and salad with dressing are recommended. A combo of vegetables will increase your body's fibre intake. Avoid sweet potatoes, fruits, and potatoes. If you are a non-vegetarian, you can consume skinless chicken (at least 500 mg) and vegetables, excluding tomatoes. 

Day 7: 

Time	Meal
9.00 am	One glass of orange or apple juice
12.30 pm	Half a cup of sautéed veggies with half a cup of brown rice.
4.00 pm	One cup of watermelon with a few assorted berries
6.30 pm	One cup soup
8.30 pm	Half a cup of brown rice with half a cup of sautéed veggies.

For lunch, consume brown rice with boiled vegetables. Drink sugarless fruit juice along with nutrient-rich vegetables to keep yourself hydrated. This will give you the desired energy and allow your body to function properly. The fruit juices will also eliminate all toxins from your body. Nevertheless, sweet potatoes are important to avoid weight gain. 

Benefits of Eating a Good Indian Diet for Weight Loss

A well-balanced Indian diet, especially one rich in plant-based foods, has many health benefits.

• It can lower the risk of heart disease, diabetes, and certain cancers, such as colon and breast cancer.
• It can reduce the risk of Alzheimer's disease. 
• It may encourage weight loss, however, it can't directly lower the risk of chronic disease. 

What Should You Include While Planning for the Indian Diet for Weight Loss and Muscle Gain? 

The Indian weight-loss diet should include nutritious foods such as healthy fats, vegetables, lentils, whole grains, fruits, and dairy products. Additionally, some spices, such as turmeric, fenugreek, coriander, cumin, and ginger, not only add rich flavor but also provide several nutritional benefits.

The following are other ingredients you should include while planning a healthy Indian diet for weight loss. 

• Whole grains: Quinoa, barley, corn, whole-grain bread, millet
• Legumes: Black-eyed peas, kidney beans, pulses, chickpeas, lentils, mung beans 
• Dairy Products: Cheese, yogurt, milk, kefir, ghee
• Herbs and Spices: Garlic, ginger, cumin, cardamom, garam masala, paprika, turmeric, black pepper, fenugreek, basil, coriander 
• Healthy Fats: Coconut milk, avocado, coconut oil, mustard oil, olive oil, peanut oil, sesame oil 
• Roots and Tubers: Carrots, sweet potatoes, potatoes 
• Nuts and Seeds: almonds, peanuts, pistachios, pumpkin seeds, sesame seeds, watermelon seeds, cashews
• Fruits: Papaya, pomegranate, guava, oranges, lychee, apples, melon, pears, bananas, tamarind, plums, mango 
• Vegetables: Spinach, eggplant, mustard green, okra, onions, tomatoes, bitter melon, cauliflower, cabbage, and mushrooms 

Healthy Snacking Options 

To satisfy your mid-day cravings, replace high calorie and sugary snacking with healthier options. This can help in weight loss and muscle gain. Some of the healthy snacking options include: 

• Sprout salad, A handful of nuts 
• Sliced fruits with unsweetened yogurt 
• Salted popcorn 
• Roasted pumpkin seeds 
• Roasted chickpeas 
• Homemade trail mix 

10 Foods to Avoid for Weight Loss

A simple yet effective way to lose weight is by avoiding some foods. You can start by limiting their consumption and slowly avoiding them from your meal plan. The following are other ingredients you should include while planning a healthy Indian diet for weight loss.

1. Sugary Beverages 
2. Bakery Items like cake and biscuits 
3. Refined Foods like pasta and bread 
4. Fried Food
5. Alcohol 
6. Processed/Fatty red meat 
7. Chocolates/Candies 
8. Breakfast Cereals 
9. Foods high in trans-fats
10. Crackers and Chips 

3 Tips for Making a Healthy Indian Diet for Weight Loss 

Here are some tips that can help you maximize the effectiveness of the diet plan for weight loss. 

• Stay Hydrated 

Drink at least 4 liters of water daily to maintain overall health. This can also help with weight loss by keeping you full for a long time and flushing out toxins from the body. 

• Incorporate Physical Activity 

A healthy Indian diet is beneficial for weight loss. Exercising can make it easy to lose weight. Find an activity you enjoy, and if you don’t exercise formally, try walking 10,000 steps daily. It is a simple way to burn more calories and get fit. 

• Practice Portion Control and Mindful Eating 

Some people get distracted while eating and may risk overeating. Focusing on your meals and paying attention to your body’s signals is important. Moreover, eating slowly can help with weight loss by keeping you full for a long time and curbing cravings. 

Final Words

The aforementioned weight loss diet plan emphasises the importance of eating more vegetables and fruits with low calories. Avoid processed foods, sugar, and foods containing refined carbohydrates. We are sure following this diet chart for weight loss will help you shed extra kilos. Nevertheless, it is always best to talk with your doctor before you follow any diet regime to get the desired results. 

Indian diets for weight loss for men and women are nearly the same; however, men need more protein than women for a balanced diet. If your doctor suggests any tests for your weight loss diet, call Redcliffe Labs now! You can also schedule the test online and get accurate results with an easy and stress-free home sample collection service.