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Khushi rawat 2 years ago
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7 days Balanced Indian diet for Weight Loss



Photo from the writers building


If you are looking for an Indian diet plan that has varieties to offer you throughout the week, here is the right place for you. All you need to do is plan a balanced diet that will not only have optimum calories needed for weight loss but will also cater to your daily nutritional needs to keep you healthy and strong. Essentially a balanced diet has nutrients in all forms- macronutrients like carbohydrates, proteins, and fats and micronutrients like minerals and vitamins. 


Most weight loss diet plans include exotic vegetables and fruits that are not easy to find in Indian markets. We also don’t believe in fad diets and anything that will make your body suffer and starve you from food. Hence, we bring you diet plans that will have seasonal Indian vegetables and fruits and can be readily cooked at home. 


These diets only have few changes in your normal diet and will be an aid to quicken your weight loss journey. 


The basic science behind weight loss


The law of weight loss and weight gain revolves around the concept that if calorie intake is less than calorie lost then it results in weight loss and if calorie consumption is more than calorie lost it results in weight gain. To lose some extra pounds, all you need to do is eat within a calorie range and shred an optimum level of calories through exercise.  


Every bosy type according to the total weight has a prescribed amount of calories that should be consumed in order to maintain proper body weight. 12OO calories per day are taken to be the standard. It is obvious that all foods have different calorie amounts in them even though the quantity might be the same, For example, a 100 g apple has 52 calories approximately while a 100 g cookies packet has 500 calories approximately, Hence during weight loss, one must choose their food type judiciously that not only will have all nutritional needs but will also fill your stomach, Junk foods should be avoided as much as possible but 


Day 1 : 


Early morning (6.30 am)

Lukewarm water with lemon juice and honey(1 glass)

Breakfast (8.30 am)

Besan Cheela (2)

Mid-day snack (11 am)

One whole fruit

Lunch (1.30 pm)

1 cup of brown rice, a bowl of  dal, fish/chicken curry, raita, and salad

Late noon (4 pm)

Fruit juice

Evening Snacks

Puffed rice with Black grams and cucumber 

(100 grams) 

Dinner (8.30 pm)

2 Rotis, a bowl of dal, vegetable curry 

Before sleep (10.30 pm) 

Warm milk  (optional)



Day 2 



Early morning (6.30 am)

Cucumber detox water 

Breakfast (8.30 am)

A bowl of oats meal 

Mid-day snack (11 am)

One whole fruit

Lunch (1.30 pm)

1 cup of brown rice, dal, vegetable mix curry, raita, salad

Late noon (4 pm)

Fruit juice

Evening Snacks

Brown bread sandwich (1)

Dinner (8.30 pm)

Roti, vegetable saute, light chicken curry

Before sleep (10.30 pm) 

Warm milk (optional)


Photo from India Map



Day 3:



Early morning (6.30 am)

Lukewarm water with lemon juice and honey

Breakfast (8.30 am)

Brown bread vegetable sandwich (1)

Mid-day snack (11 am)

One whole fruit

Lunch (1.30 pm)

1 cup of brown rice, dal, paneer bharta, curd, and salad

Late noon (4 pm)

Fruit juice

Evening Snacks

Milk coffee without sugar

Dinner (8.30 pm)

2 Rotis, dal, non-spicy chicken curry

Before sleep (10.30 pm) 

Warm milk (optional)


Photo from Dinner Twist


Day 4:



Early morning (6.30 am)

Cucumber detox water (1 glass)

Breakfast (8.30 am)

Brown bread with omelet, orange juice 

Mid-day snack (11 am)

One whole fruit

Lunch (1.30 pm)

Brown bread, 1 bowl of chicken stew, salad

Late noon (4 pm)

Fruit chunks 

Evening Snacks

Sported salad 

Dinner (8.30 pm)

Roti, Vegetable mix curry, 

Before sleep (10.30 pm) 

Warm milk 



Photo from Cook the Story


Day 5: 



Early morning (6.30 am)

Lukewarm water with lemon juice and honey

Breakfast (8.30 am)

Dosa sambar (1)

Mid-day snack (11 am)

An orange

Lunch (1.30 pm)

Khichri (1 bowl), gazar matar sabzi( 1 bowl), salad

Late noon (4 pm)

Fruit chunks, buttermilk (1 glass) 

Evening Snacks

1 cup tea with sugar-free biscuits (2)

Dinner (8.30 pm)

Roti (2), Lawki sabzi (1 katori), dal (1 katori)

Before sleep (10.30 pm) 

Warm milk (optional)


Photo from Green Bowl to Soul

 Day 6:



Early morning (6.30 am)

Cucumber detox water (1 glass)

Breakfast (8.30 am)

Skim milk yogurt, brown bread toasted

Mid-day snack (11 am)

1 banana

Lunch (1.30 pm)

Paneer veggies sauteed, 1 cup of rice, dal

Late noon (4 pm)

Fruit chunks 

Evening Snacks

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