Are you looking for the best Indian Diet Plan to lose weight? The rules are simple.

All you need to do is start eating right food. However, in India, this can feel like an insurmountable challenge, given our food culture and dietary habits. For instance, a typical Indian meal is high in carbohydrates and sugar – we eat a lot of potatoes, rice, and sweets.

We also love our snacks and can’t imagine a day without our fix of namkeens and bhujias. Even we encourage our friends and family into eating more, as a sign of hospitality and affection, and consider refusing, an extra helping a rebuff. To top it all, we’ve never embraced physical exercise as essential. So, it isn’t a surprise that India is battling with a growing problem of obesity.

But, the answer doesn’t lie in shunning Indian food in favour of foreign ingredients or fad diets. Moreover, you’ll find that the best Indian diet plan consists of foods that you’ve already got in your kitchen and which will enable you to lose weight by making a few changes to your diet.

Understand the Science Behind Weight Loss

Weight loss and gain revolve around caloric consumption and expenditure. Simply put, you lose weight when you consume fewer calories than you expend and you gain weight when you consume more calories than you sweat.

To drop those extra kilos, all you need to do is eat within your calorie budget and burn the required number of calories. So, a combination of the two works best suggested experts. Get your daily requirement of calorie consumption and burn based on your lifestyle and dietary preferences, by signing up on HealthifyMe.

However, simply determining how many calories your body needs isn’t enough. After all, four samosas (600 calories), two slices of pizza (500 calories), and two gulab jamuns (385 calories) may be within your daily requirement of 1500 calories, but these unhealthy food choices will eventually lead to other health problems like high cholesterol and blood sugar.

To lose weight the healthy way, you also need to ensure your Indian diet plan is balanced i.e. it covers all food groups and provides all the nutrients you need necessary for good health.

The Best Diet Plan for Weight Loss

No single food provides all the calories and nutrients that the body needs to stay healthy. That’s why a balanced diet consisting of macronutrients like carbohydrates, protein, and fat along with micronutrients such as vitamins and minerals, is recommended.

The best Indian diet for weight loss is a combination of the five major food groups – fruits and vegetables, cereals and pulses, meat and dairy products, and fats and oils. Furthermore, knowing how to divvy up the food groups, allocate portion sizes, and the best/ideal time to eat is also equally important.

1200 Calorie Weight Loss Diet Chart Plan

A lot can be spoken about what goes into an ideal diet chart. However, one’s nutritional requirement varies based on various factors. It could change depending on gender, for example, male dietary requirements vary from that of a female.

Geography can play a role as well, with North Indian diets being largely different from South Indian ones. So, here meal preferences come into play since the consumption of food by a vegetarian or a vegan differ largely from that by a non-vegetarian.

However, we have put together a diet plan ideal for weight loss with Indian food. This 7 day diet plan also known as a 1200 calorie diet plan is a sample, and should not be followed by any individual without consulting a nutritionist.

Weight Loss Diet Plan Chart – Day 1:

• After starting your day with cucumber water, have oats porridge and mixed nuts for breakfast.
• Next, have a roti with dal and gajar matar sabzi for lunch.
• Follow that up with dal and lauki sabzi along with a roti for dinner.

Weight Loss Diet Plan Chart – Day 2:

• On the second day, eat a mixed vegetable stuffed roti along with curd for breakfast.
• For lunch, have half a katori of methi rice along with lentil curry.
• Next, end your day with sautéed vegetables and green chutney.

Weight Loss Diet Plan Chart  – Day 3:

• Breakfast on day 3 would include Multigrain Toast and Skim Milk Yogurt.
• In the afternoon, have sauteed vegetables along with paneer and some green chutney.
• Half a katori of methi rice and some lentil curry to make sure you end the day on a healthy note.

Weight Loss Diet Plan Chart – Day 4:

• Start Day 4 with a Fruit and Nuts Yogurt Smoothie and Egg Omelette
• Follow that up with Moong Dal, Bhindi Sabzi, and roti.
• Complete the day’s food intake with steamed rice and palak chole.

Weight Loss Diet Plan Chart – Day 5:

• Have a glass of skimmed milk and peas poha for breakfast on the fifth day.
• Eat a missi roti with low fat paneer curry in the afternoon.
• End the day with roti, curd and aloo baingan tamatar ki sabzi.

Weight Loss Diet Plan Chart – Day 6:

• On Day 6, have idli with sambar for breakfast
• For lunch, roti with curd and aloo baingan tamatar ki sabzi
• To end Day 6, eat green gram with roti and bhindi sabzi

Weight Loss Diet Plan Chart – Day 7:

• On the seventh day, start with besan chilla and green garlic chutney.
• Have steamed rice and palak chole for lunch.
• End the week on a healthy note with low fat paneer curry and missi roti.

Balanced Diet Plans for Weight Loss

While creating a diet chart, it is important to make sure it is balanced and ensures that you receive all the required nutrients. Thus, include the following nutrients in your diet plan:

1. Carbohydrates Diet Plan

Carbs are the body’s main source of energy and should make up half of your daily calorie requirement. However, it’s important to choose the right type of carbs. Simple carbs, such as bread, biscuit, white rice and wheat flour, contain too much sugar and are bad for you.

Instead, opt for complex carbs that are high in fiber and packed with nutrients as compared to simple carbs. This is because Fiber-rich complex carbs are harder to digest, leaving you feeling full for longer, and are therefore the best option for weight control.

Brown rice, millets such as ragi and oats are all good complex carb choices.

2. Proteins Diet Plan

Most Indians fail to meet their daily protein requirement. This is troublesome, as proteins are essential to help the body build and repair tissue, muscles, cartilage and skin, as well as pump blood. Hence. a high protein diet can also help you lose weight, as it helps build muscle – which burns more calories than fat.

For instance, about 30% of your diet should consist of protein in the form of whole dals, paneer, chana, milk, leafy greens, eggs, white meat or sprouts. Having one helping of protein with every meal is essential.

3. Fats Diet Plan

A food group that has acquired a bad reputation, fats are essential for the body as they synthesize hormones, store vitamins and provide energy. Experts suggest one-fifth or 20% of your diet must consist of healthy fats – polyunsaturated, monounsaturated and Omega-3 fatty acids.

For example, using a combination of oils for different meals – including olive oil, rice bran oil, mustard oil, soya bean, sesame, sunflower and groundnut oil – along with restricted quantities of butter and ghee is the most optimal way to consume fats. But, you must avoid trans fats – that are found in fried snacks, completely for a balanced Indian Diet Plan.

4. Vitamins and Minerals Diet Plan

Vitamin A, Vitamin E, Vitamin B12, Vitamin D, calcium and iron are essential for the body as they support metabolism, nerve and muscle function, bone maintenance, and cell production. Since, these are primarily derived from plants, meat and fish, minerals can also be found in nuts, oilseeds, fruits and green leafy vegetables.

Experts and nutritionists recommend consuming 100 grams of greens and 100 grams of fruits accordingly.

5. Indian Weight Loss Diet Plan Meal Swaps

One of the easiest ways to eat healthy is to swap out the unhealthy foods from your Indian Diet plan is with its healthier alternatives.

For example, fulfil your cravings for a snack to munch on with air popped popcorn instead of relying on potato chips. So, it is great if you check out a few healthy meal swap options that you could try going forward.

Along with a balanced Weight loss diet chart plan, these habits will help you stay healthy:

• Opt for 5-6 meals a day: Instead of three large meals, try having three modest meals and a few snack breaks in controlled portions for the day. Spacing your meals across regular intervals prevents acidity and bloating and also keeps hunger pangs at bay. So, quit your junk food habit by making healthier snacking choices in your indian diet plan.
• Have an early dinner: Indians eat dinner later than the other societies across the world. Since metabolism slows down at night, a late dinner can lead to weight gain. Experts recommend you eat your last meal of the day by 8 pm.
• Drink a lot of water: How does drinking more water help you lose weight? For starters, it’s zero calories. Also, drinking a glass of water can help curb hunger pangs. Have six to eight glasses of water daily to lose weight and also find a list of drinks that will help you lose weight here.
• Eat a lot of fiber: A person needs at least 15 gm of fiber every day, as it aids digestion and heart health. Oats, lentils, flax seeds, apples and broccoli are some great sources of fiber.

In conclusion to everything stated above. you don’t necessarily have to ditch your regular food habits or make massive changes to your diet, all you need is to follow the best balanced Indian diet plan to get fit!

Diet Plan – Frequently Asked Questions (FAQs)

Q. What is the 7 Day Challenge diet?

A. The 7 Day GM Challenge diet is a popular diet plan that helps you lose 5kgs to 7kgs of weight. You can have more information about this diet, here.

Q. What is the diet chart to lose weight? 

A. You can follow healthifyMe’s carefully curated, 1200 calorie diet plan to lose weight. 

Q. Which Indian food is best for weight loss?

A. There is no single best Indian food for weight loss. Any whole food found in its natural state can be suited for weight loss such as dals, pulses, nuts, seeds, spices etc.

Q. What drink helps burn fat?

A. There are no miracle drinks to burn fat. However, diet may include drinks like Jeera Water, lemon water, amla juice can help boost your metabolism and may help in getting rid of the excess fat.

Q. What is the most effective weight loss diet?

A. A diet which focuses on whole foods rich in nutrients is effective and sustainable if followed consistently. However, the above diet chart is highly effective to shed some kilos. 

Q. What are the 9 Rules to Lose weight?

A. Out of the many rules to lose weight, the 9 important ones are as follows – keep yourself hydrated, improve your eating habits, look for a suitable calorie deficit plan, include protein in your diet, workout regularly, keep yourself physically active, maintain a healthy lifestyle, allow yourself a cheat day, sleep better.

Q. Is Indian diet healthy?

A. Indian diets are diverse and many are healthy because they include varied cereals, pulses, fruits and vegetables and less meat consumption.

Q. Is banana good for weight loss?

A. Bananas are loaded with fiber that slows the digestion process, making you feel full and help in weight loss. However, bananas are high in calories as well so one needs to limit the portion size.

Q. What are the 5 foods you should not eat to lose weight?

A. There can be few foods that you can avoid to maintain your weight like Processed Food, Junk food, Alcoholic beverages, Sugary drinks and Desserts.

Q. How can I lose 5kg in a month on an Indian diet?

A. Burning fat depends on a lot of factors that must be considered before setting up a goal. Your current Age, BMI, Gender as well as lifestyle plays a key role in the process. However, you can follow our Best Indian Diet Plan for Weight Loss article which will help you in the process. 

Q. Does jeera water reduce weight?

A. Yes, Jeera Water is known to boost metabolism and burn fat. Explore more about Jeera Water here.

Q. Can I lose 10 kg in a month? 

A. Losing 10 kgs in a month is not a healthy goal and can lead to nutritional deficiencies. Weight depends on a lot of criterions like Age, Gender, BMI, etc. Also, making some changes in your diet and lifestyle can help you lose weight. You can follow our Best Indian Diet Plan for Weight Loss to work dedicatedly towards the goal .

Q. What Indian food can I eat with type 2 diabetes?

A. You can eat foods like Brown Rice, Multigrain chapati, legumes and pulses, all leafy green vegetables etc. Consult your dietitian about the dos/don’ts before you add something to your diet plan. 

Q. What is the best Indian breakfast for diabetics type 2?  

A. Vegetable Oats or Moong Dal cheela can be one of the best Indian breakfast for type 2 diabetics. 

Q. Which diet plan is best for PCOS weight loss?

A. Learn more about PCOS weight loss diet in your article ‘How to Control PCOS with your Diet’. 

Q. Can PCOS patients reduce weight?

A. Yes, however, it can be a struggle. It is essential for you to consult a doctor before committing to a diet plan. 

Q. Does vegetarian diet promote weight loss?

A. One might think it is difficult for vegetarians to lose weight, because it is difficult for them to fulfil the protein intake. However, one might include curd, paneer and lentils in their diets. These are high-protein vegetarian foods that promote weight loss. 

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It can be challenging to put your feelings into words, especially emotionally complex feelings. 

And if you can’t accurately or comfortably describe them, how are you supposed to manage your feelings?

Understanding your emotions, their triggers, how they affect you, and how to manage them healthily and effectively are behaviors everyone should strive to improve.

You can use emotions charts to do just that!

What Is a Feeling Chart?

While they vary in format, a feelings chart is a wheel, chart, or another graphic that labels different emotions or feelings.

They can help you correctly identify your emotions to better express and manage your feelings. 

Feelings charts also expand your emotional vocabulary and help you with better empathy toward others and a more positive self-image. 

How Do You Use Feeling Charts? 

Although seemingly simple, feelings charts are excellent tools that allow you to sort through your feelings and emotions. They are helpful at all ages and can be used in many different ways.

• With your therapist, counselor, or life coach: Increase your understanding, gain clarity, and feel less stuck.
• In your career as a therapist, counselor, or life coach: Help your clients understand their emotions, gain clarity, and feel less stuck.
• With your kids: Help your children understand and regulate their emotions.
• For personal use:  Gain insight into your emotions and feelings to better understand yourself.
• As a writer: Use them to develop characters if you’re writing a novel or play.

Feelings Chart for Adults: 15 Printable Charts to Check Out

Choose a printable feelings chart for adults that you like, and use it regularly to uncover patterns and address the causes.

Develop coping skills for trying emotions by focusing on what you can control and finding healthy ways to express your feelings. 

Keep in mind that while it’s often easier to focus on the negative in life, it’s important to recognize positive emotions as well. 

1. Smiley-face Feelings Guide

This alphabetized smiley-face adult feelings chart is a great way to engage in emotional learning and help you identify how you are feeling. 

2. Degrees of Emotion

This chart is comprised of ten common emotions and a few of their related feelings of both lesser and greater intensity.

Via Healing From Complex PTSD

3. Mood Meter

Determine where you are on the mood meter. Reflect on what is causing your feelings, describe them in one or two words, and notice how you express your feelings. 

4. The Emotions Wheel

Created by psychologist Robert Plutchik, the emotions wheel consists of eight basic emotions and illustrates how they relate to other emotions. 

5. How are you feeling today?

Use this chart to gain a more thorough understanding of your emotions. Identify them and healthily express them to manage them effectively. 

6. Emotion-Sensation Wheel

Recognize how emotions manifest as feelings in the body with this emotion-sensation wheel. Identify your core emotions and match them with the physical sensations that frequently accompany the emotions. 

7. Emotions and Possible Meanings

Awareness of your emotions is key to understanding and managing them. This chart of emotions covers common emotions and where they may stem from. 

8. How to Feel Your Feelings

This feelings-funnel can help you understand what you are feeling and why you are feeling it and how to manage it in the moment. 

9. Feeling Words

Your level of satisfaction with your life plays a huge role in your emotions. Notice what you’re feeling and reflect on how that relates to what you need. 

10. Primary and Secondary Emotions

Emotions can occur in complex layers. They often consist of secondary emotions that stem from primary emotions. This chart illustrates some common ones. 

11. Anger Ladder Chart 

Anger can be tricky to navigate. This anger ladder helps you understand the emotion and how it feels in your mind and body.

12. Gifts of Emotional Acceptance

Let your emotions help you rather than hurt you. Accept and listen to your feelings to improve your emotional health. 

13. Mental Health Pain Scale

Use this handy scale to gauge your mental health status, identify potential red flags, and consider actions you can take to get through it. 

14. Feelings Word List

Some emotions seem to run together, but they can vary greatly in intensity and can carry different meanings. This list is sure to help you describe what you are feeling. 

15. Feelings Intensity Chart

Learn even more words to describe your emotions with this comprehensive list of feeling words for adults that are helpfully divided according to mild, moderate, and strong intensity levels. 

What Are the 12 Human Emotions? 

While the terms are frequently used interchangeably and certainly are related, feelings and emotions are not the same things. 

Emotions are your body’s physical response to something. They activate your thoughts, attitudes, and beliefs about the situation and influence how you perceive and interpret it. Your brain then assigns meaning to those emotions to create your feelings.

Your emotions are linked to your brain and are involuntary. They can be positive or negative and can occur to varying degrees. 

There’s much controversy around the number of human emotions, with experts believing the number ranges anywhere from 6 to 27 basic emotions. Twelve of the most common emotions are:

• Interest
• Joy
• Surprise
• Sadness
• Anger
• Disgust
• Contempt
• Self-hostility
• Fear
• Shame
• Shyness
• Guilt

What Are the 10 Basic Feelings? 

Everyone experiences emotions differently, making feelings highly subjective. They are formed by your personality, beliefs, and past experiences and can vary significantly from person to person.

Unlike emotions, feelings are conscious and can be chosen with awareness and practice.

Some basic feelings include:

• Happy
• Calm
• Safe
• Worried
• Gloomy
• Hopeless
• Uncomfortable
• Stressed
• Vengeful
• Offended

While there’s no single right or wrong way to experience your emotions and feelings, some methods are more helpful than others.

Start by using these feeling charts to better understand what you’re feeling, then move on to why and how to cope. 

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