‘Best Indian Diet Chart Plan For Weight Loss’ PDF Quick download link is given at the bottom of this article. You can see the PDF demo, size of the PDF, page numbers, and direct download Free PDF of ‘Extreme Weight Loss Diet Plan’ using the download button.
Indian Diet Plan For Weight Loss PDF Free Download
Indian Diet Plan For Weight Loss In One Month
| WEEK 1 | WEIGHT LOSS DIET PLAN |
|---|---|
| Early morning | 1 fruit of your choice + 3-4 mixed seeds such as watermelon, flax, sesame, or melon to name a few |
| Breakfast | Open paneer sandwich with mint chutney / 2 idlis with sambhar / Akki roti with dill leaves and sambhar / 2 egg omelette with 2 whole grain bread slices / 2 multigrain mixed vegetable parathas + 1 glass of vegetable juice of your choice. |
| Mid-morning | 4 walnuts and 2 dates / Fruit of your choice/tender coconut water with malai |
| Pre-lunch | 1 plate of preferred salad with vinegar dressing. Recipe suggestions from the blog |
| Lunch | 2 multigrain roti + 1 bowl vegetable subji / non-veg subji + 1 bowl boiled pulse chaat (rajma, chana, black chana, green moong etc) / 1 bowl red or brown rice + 1 bowl mixed vegetable subji + 1 vegetable egg omlette. |
| Snack | 2 multigrain flour khakras / 1 fruit of your choice + 1 cup green tea / Trail mix with mixed seeds. |
| Dinner | 1 bowl vegetable brown rice basmati chicken biryani/ vegetable pulao + 1 bowl vegetable raita + 1 bowl vegetable or chicken salad of choice / 1 bowl steamed red rice + 1 bowl mixed vegetable sambhar + 1 bowl non-veg/vegetable subji + 1 bowl salad of choice / 2 multigrain roti + 1 bowl mixed spiced dals/fish curry + 1 bowl curd. |
| Post-dinner (if you are up late) | 1 glass of whey protein shake if missed during snack or simply a glass of warm milk. |
| WEEK 2 | WEIGHT LOSS DIET PLAN |
|---|---|
| Early morning | 10 ml wheatgrass juice + 5 to 6 almonds and walnuts |
| Breakfast | 2 medium vegetable uthappam with sambhar / 1 bowl vegetable dalia upma + chutney / 2 medium paneer, oats and ragi dosa with sambhar / 1 bowl fruit, flaxseed and oats porridge / 1 bowl red rice or brown rice pulse-mixed pongal + 1 bowl sambhar / 1 sprouted red rice poha + 1 glass vegetable juice of choice |
| Mid-morning | 1 glass Whey protein shake with milk / assorted fruit platter / Trail mix/Tender coconut juice with the malai. |
| Pre-lunch | 1 bowl minestrone soup with more veggies and less of pasta. |
| Lunch | 2 multigrain roti + 1 bowl vegetable subji / non-veg subji + 1 bowl boiled pulse chaat (rajma, chana, black chana, green moong etc) / 1 bowl red or brown rice + 1 bowl mixed vegetable subji + 1 vegetable egg omlette. |
| Snack | 2 multigrain flour khakras / 1 fruit of your choice + 1 cup green tea / Trail mix with mixed seeds. |
| Dinner | bowl vegetable brown rice basmati chicken biryani/ vegetable pulao + 1 bowl vegetable raita + 1 bowl vegetable or chicken salad of choice / 1 bowl steamed red rice + 1 bowl mixed vegetable sambhar + 1 bowl non-veg/vegetable subji + 1 bowl salad of choice / 2 multigrain roti + 1 bowl mixed spiced dals/fish curry + 1 bowl curd. |
| Post-dinner (if you are up late) | 1 glass of whey protein shake if missed during snack or simply a glass of warm milk. |
| WEEK 3 | WEIGHT LOSS DIET PLAN |
|---|---|
| Early morning | 10 Spirulina or green leafy veggie juice + 1 fruit of your choice |
| Breakfast | 1 bowl vegetable sprout poha with chutney / 3-4 dal paddu with sambhar / 2 oats idli + sambhar / 2 methi parantha with low-fat curd / 2 mixed vegetable adai uttapams + 1 bowl mixed veg sambhar. |
| Mid-morning | 1 fruit of your choice/fistful of Assorted nuts / 2 tbsp of trail mix |
| Pre-lunch | 1 bowl sprout salad of choice / 1 bowl mixed veggies chunky soup. |
| Lunch | 2 multigrain roti + 1 bowl veg or non-veg (seafood, fish, chicken) subji of choice + 1 bowl of thick dal / 1 bowl red rice + 1 bowl mixed vegetable sambhar + 1 bowl subji + 1 bowl low-fat curd |
| Snack | Til or peanut chikki with 1 cup spirulina and mixed veggie juice. |
| Dinner | 1 bowl fruit and veggie mixed salad of choice + 2 bran rotis (wheat roti or oat bran) + 1 bowl of non-veg subji / 1 bowl red rice or brown rice + 1 bowl dal + 1 bowl curd |
| Post-dinner (if you are up late) | 1 glass of whey protein shake |
| WEEK 4 | WEIGHT LOSS DIET PLAN |
|---|---|
| Early morning | 10 ml Amla juice + 3-4 walnuts and almonds mix. |
| Breakfast | 2 medium dal paranthas (made from leftover dal if any) + 1 bowl low-fat curd / 2 Ragi veggies paddus with peanut chutney / 2 small and fluffy vegetable pancakes / 2 paranthas + 1 bowl vegetables raita / Paneer and vegetable rice bath (from leftover rice) + 1 bowl curd / 2 idlis with sambhar |
| Mid-morning | Amaranth seeds chikki / 3-4 dry fruits / 1 bowl cut fresh fruits of choice |
| Pre-lunch | 1 bowl sprout salad / 1 bowl grilled chicken or fish salad |
| Lunch | 1 bowl millet and dal khichdi + 1 bowl mixed vegetable kadhai / 2 multigrain roti + 1 bowl non-veg subji or egg bhurji +1 glass of spiced buttermilk / 2 vegetable millet uttapams + 1 bowl sambhar. |
| Snack | 1 cup spiced boiled corn or 1 corn on the cob + 1 cup coffee, tea or green tea/ 1 Fruit of choice / 1 glass whey protein drink |
| Dinner | 1 bowl vegetable and mixed seeds salad + 2 multigrain roti + 1 non-veg subji or dal of your choice / 1 bowl red or brown rice + 1 bowl mix veg sambhar + 1 egg bhurji. |
| Post-dinner (if you are up late) | 1 glass warm milk. |
Weight loss tips to consider while following the above diet chart
Superfoods are the biggest key to quick and healthy weight loss.
Superfoods are nothing but regular foods that have concentrated nutrients.
They could be millets, seeds, certain grass varieties, or even fibre-rich foods. Consume them in measured amounts every day and see your weight melting.
Always drink enough water. Many times thirst is masked as hunger.
So when you are hungry, try drinking water first. It is a proven natural way to fill up the stomach and prevent yourself from gorging later.
Always preclude lunch with salads or chewy soups.
You will be tempted to eat less rice or roti or whatever is for lunch.
Ensure all your meals have a protein source.
If any meal is lacking in it, throw in an egg or dal to ensure protein.
One day in the week can be designated as a cheat day.
It will help you to manage cravings and get back on your Indian diet chart for weight loss.
On a cheat day, do not overindulge in sweets or fried items.
If you feel like it, have a small bite-sized portion to simply curb the craving.
Never at any point during the diet, starve yourself.
There is evidence that starvation, in fact, leads to overeating.
Remember, the short-term goal is not going to yield results.
Hence, always focus on clean, healthy eating that promotes weight loss and at the same time can be adopted throughout your life.
| Author | – |
| Language | English |
| No. of Pages | 3 |
| PDF Size | 1 MB |
| Category | List |
| Source/Credits | anubhavkumar.in |
Indian Diet Plan For Weight Loss PDF Free Download