Indian diet plan for weight loss (1200 calorie)

indian diet plan for weight loss Indian diet plan for weight loss (1200 calorie)Getting into a restaurant and waiting for your order sets your stomach on fire! And this fire may really eat you up if you are about to be served with paneer butter masala, dal makhani, tandoori roti and chicken biryani! The names of these popular north Indian foods are enough to bring about some emotional hunger even if you have had your last snack just a few minutes ago! But what about your promises on shedding off a few kilos? “Gone with the wind?”  No ! hold it right there, here is an North Indian diet plan for weight loss. Achieving weight loss goals with north Indian diet may not seem to be feasible for you, but limiting your caloric intake to 1200 a day may help to serve your purpose.


Here is a sample for You:

Indian Diet Plan for Weight Loss (1200 calories)

Food Item Amount Calories (kcal) Protein (g)
Early Morning
Lukewarm water with lemon 1 cup
Tea (without sugar) 1 cup 35 4
Marie biscuits 2 56
Skimmed milk with sugar 1 glass 90 8
Brown bread upma 1 plate 205 6
Besan Chilla 2 290 12
Fruit salad 1 small bowl 40
Veg Khichdi 1 medium bowl 202.5 9.5
Veg raita 1 small bowl 75 3.5
Mix veg salad 1 bowl 30 2
Tea (without sugar) 1 cup 35 4
Wheat rusk 2 120 6
Missi roti (without oil) 2 200 6
Mix veg 1 medium bowl 95 4
Curd 1 small bowl 30 1.5
Total 1213 kcal 54.5 g


When Kareena Kapoor started off with her “size zero” venture, many people thought that she will not be able to lose her hefty look! Being a typical Punjabi woman with all the “Punjabi tastes”, how could she finally achieve to hit the target? It was passion coupled with dedication that allowed to her to get into “Tashan” or “style” while defeating her intense urge for Aloo Parathas, a “must-have” breakfast in every Punjabi family!

Do check our other regional indian diet plan for weight loss

South Indian


Maharashtrian / Gujrati

How is an Ideal indian diet plan for weight loss made ?

An Ideal Indian diet plan for weight loss can be designed keeping in mind the person’d individual requirements. Every person has different caloric requirement. the calorie requirement is based on various factors like age, sex, medical conditions, activity levels, metabolism etc. To Lose weight in a healthy manner, calculate your BMR ( Basal Metabolic Rate). This will help you in knowing how many minimum calories your body requires in order to function properly.

This Sample north – Indian diet plan for weight loss, will provide you with an idea of what ideally a 1200 calorie north Indian meal looks like. Although you must understand that this is just a generalized Indian diet plan for weight loss, it may or may not suit your weight loss goal as there are chances your body requirements will be different. So do consult your dietician in person to know if you can use this 1200 calorie  North Indian Diet plan for weight loss.


Image : Copyright (c) 123RF Stock Photos


a2 Indian diet plan for weight loss (1200 calorie)   Indian diet plan for weight loss (1200 calorie)   Indian diet plan for weight loss (1200 calorie)   Indian diet plan for weight loss (1200 calorie)


  1. GOIP says

    Hi Payal,

    I am 38 yars old and 5.6 ” height. My weight is : 80 kgs. Dont know i have put on this much of weight suddenly since one year. Earlier my weight was good and in control. Last year, i got married and post marriage suddenly put on my weight. I DO NOT take much food also. Just normal fool, i take. Even there is NO change in weight loss.

    Recently changed my diet. So please can you suggest me is it ok…?

    Morning : 07:00 AM Green Tea (one Glass of tea)

    Break fast : 08:00-08:30 AM – Oats (Withought milk)

    Lunch : 12:00 – 12:30 PM – Lunch (Rice and curry only)

    Evening : Tiffins or Snacks…

    Dinner : 08:00 – 09:00 PM – 3 chapathi

    This is the my diet.

    So please can you reply with your suggestions on my diet is worth.. to my emial id.

    Thanking you

    • says

      Hi ,

      Thanks for reading at Dietburrp. I feel you need to include some green tea and more of fruits and veggies in your diet. also fill i the gaps, have something ever 3 hours to keep your metabolism raised and lose good weight. taking less chapati and instead eating snaky dinners will help you in losing good weight.

  2. Aditi says


    My Name is Aditi Aggarwal. I am working in IT Sector, i left home by 5 in morning and back to home by 7 in evening, thus don’t have time for physical activities.
    Height: 5
    Weight: 75kgs
    Early Morning: Green Tea with lemon and honey
    Breakfast: Papaya & Pomengranate / Bread with Tea
    Lunch: 3 chapati with veg sabzi
    Dinner: 3 chapati with veg sabzi
    Please suggest a good diet plan to reduce weight, as I have my brothers marriage in December.

    Aditi Aggarwal

    • says

      Hi Aditi,

      Thanks for reading at Dietburrp. you will have to take some time out for walking / exercises. if not in the morning, you can do exercises in the even or at night after dinner. have dinner by 7 . 30 pm and walk from 8.15 to 9. 00 pm this will help in burning calories. You will also have to work on reducing the meal time gap. have something every 3 hours. this will help in keeping your metabolic rate high and you will lose good weight.

  3. sidddhesh says

    I am 24 years old and my height is 170cm,weight is 77 kgs, chest 44 and belly is 37. Accordinly to this my ideal body weight should be 62kgs . and main thing is that my metabolic rate is slow. Now I have to lose atleast 17 kgs within 3 months. Can you please advice? its very important mam..

  4. jaspreet says

    Hello Mam,
    I am jass age 27 years old and My height is 5.10 ft & body weight 105 kg.I am working in agriculture dairy farms duty (9 am- 6pm).
    My all time goes in office and due to sitting job I have gain weight.
    Here is my routine:below

    7.00 am tea with sugar
    Home 8:30 am:Chapati/prontha with oil/buter + veg

    Company breakfast : 10.00 am tea with sugar
    Lunch: 5 Chapati + Vegetable
    Evening time 4:00 PM: Tea

    Home 8:30 PM :4/5 Chapati/ with oil,veg,daal

    10.00 PM 1 glass Milk hot

    1. Can you please make a diet plan for me & product ?
    2. During dieting, Should we eat rice?
    3. If I join aerobics only for 1 month. Is their any side effect if I don’t continue it?
    4. I cant take tea without sugar, can I have tea with sugar free tablets?

    • says

      Hi Jas,
      please find your answers inline –

      1. Can you please make a diet plan for me & product ?
      yes – plz see this page –
      2. During dieting, Should we eat rice?

      yes you can , but plz read this –

      3. If I join aerobics only for 1 month. Is their any side effect if I don’t continue it?
      – exercises help in toning up muscles that are used. if you skip the exercises / aerobics, you will lose your body tone. but weight gain will happen only if you leave both dieting and exercises . so no matter whether you can exercise or not, but continue to eat healthy.

      4. I cant take tea without sugar, can I have tea with sugar free tablets?
      – yes you can

  5. Gayatri says

    Hi Payal,

    Hope you doing Well…


    I had been working out since May, earlier my weight was 63 but after working out and keeping my eating habits restricted i had reached to 57.5 Kg. But now days due to hectic schedule and excess travelling i am unable to workout and my eating habits have changed completely. Kindly suggest how could i lose inches, as according to my age my weight is perfect but my belly fat and fats on thighs have to be reduced. Request you to kindly suggest a proper vegeterian diet.

    • says

      Hi Gayatri,

      Thanks for reading at Dietburrp i understand it is a little difficult to follow a routine for long time when you are working. but still if you somehow manage a 45 mins workout in the morning or evening or at night , and just follow the eat clean diet rule, you’ll be able to lose on your belly fat. jogging and running are very beneficial for losing on belly fat along with other abb muscle toning exercises. you could follow them,

  6. anupriya says

    Hello Mam,

    I am 23 years old and I am working in IT sector (8am- 8pm). My all time goes in office and due to sitting job I have gain weight.

    Here is my routine:

    7:30 am: Milk
    11:00 am: Tea with biscuits
    Lunch: 2 Chapati + Vegetable
    5:00 am: Tea
    9:30 pm: 2 chapati + veg
    10:00 pm: Milk

    1. Can you please make a diet plan for me?
    2. During dieting, Should we eat rice?
    3. If I join aerobics only for 1 month. Is their any side effect if I dont continue it?
    4. I cant take tea without sugar, can I have tea with sugar free tablets?


    • says

      Hi Anupriya,

      1] yes we can help you in weight loss by making a diet plan. plz check this page –

      2] yes you can have brown rice , plz read this to know the details –

      3] no nothing like that , its just that when you do aerobics or any other exercises, you body muscles get toned. and after leaving the exercises completely , the body will lose that tone. and the muscles will again become lose. this is true for all exercises, including walking.

      4] yes you can take both sugar less tea and tea with sugar free tabs.

      5] you are missing out on breakfast which is not good. please include some , you also need to increase your fiber intake by including fruits and veggies and salads in your routine.

  7. Surabhi Nigam says

    Hi Payal,

    I am a 28 years old housewife.. I am 5′ 2″ and weigh 64 kgs. I used to maintain a healthy weight before marriage however, after marriage and specially from pregnancy I am putting on weight. I calculated my BMR it was 1422.2 and corresponding calories requirements are 1707. I deducted 15% of the calories requirement thereafter so that I need a diet plan which gives me a max of 1451 cal as I am not a very active person. Secondly , whenever I try I am not able to stick to any exercise or walk routine as my kid is 2 yrs old. But I wish to stick to one. I request u to draft a diet plan for me plz. As I need guidance. I am a foodie and its my weakness to try new things ..:( thereby m not able to judge what to eat n what not to eat… I wake up at 7.15 .. do breakfast by 8 am…
    have either oats/ weetabix/ paddy poha / bread omeltte / bread butter for breakfast with cold coffee or milk shake… then I do lunch at 1.30 or 2 pm.. I have 2 chapaati/dal/ sabzi/ salad/ laban in lunch generally or just make gravy wali sabzee and skip dal at times r make kidney beans or chana etc in gravy… then at around 5 m generally hungry,,, I eat whatever is available … or skip and eat sumthing directly at 7.30 ..or 8 pm… we eat out a lot :( … or oterwise i make pasta/ noodles/ upma / idli/ sabzee roti for dinner… I am a moderately active person.. but suffering from few prob inculcated during pregnancy and low actively after coming to Oman. I have irregular periods and get tired easily…doc has warned me to loose weight asap. as I have high cholesterol too owing to thyroid prob during pregnancy. Plz advice me what to do…waitinf for ur response eagerly… thanks in advance

    With Regards,
    Surabhi Nigam

    • says

      Hi Surabhi,

      I know it is hard with a kid to watch diet and exercise. but unless you set a routine, it will be very tough to lose weight, specially keeping in mind your delayed cycles.
      Thank you for reading at Dietburrp. Walking or exercising for 45 mins everyday will help you in a good way to lose weight. along with the exercise you also need follow a healthy regime. if you want me to analyse your regime and plan a diet plan personalized for you, please see this page. –

      Or You can try following the diet plan mentioned above in the article.- this is a general 1200 calorie diet plan and has helped many. it may be of help to you as well.

  8. omkar says

    hi…its omkar
    i have joined gym to reduce the wait here after 15 days of daily workout i dint yet reduced the single pound of wait rather 1kg wait is increased..i wanted the proper diet to loose the wait and gain the muscle..plz i u can help me out by providing the diet chart including the meals after work out and pre-workout..plz reply….

  9. karan says

    Hi Payal,
    Im 30 with 178 cm height but my weight is 90 kg, whihc is too much and wanted to reduce is badly. I have sitting job but i do regular exercise and workout. I run daily aprox 2.5 to 3 kms and other exercise but still dont loos weight. Kindly suggest the forward path. I wnat to lose 10 kgs in one month.

    • says

      Hi Karan ,

      good to see that you are spending so much time on exercises. but it is important to control your food intake and eat the right quantity of food at right time to be able to lose good weight. i think you need to revise your diet to lose weight with exercises that you are already doing.

  10. mahnoor says

    hi ,my age is 32 ,weight 83kg and height is 5 ft 5inches .i had joined jym n aerobics classes ………in 2011 my weight was 89kg n i lose that to 24kg in 6 months diet n jym help………….bt now no diet plan is working …………i have to reduce 33 kg plz guide me wt should i do to reduce weight ……….i m waiting for ur reply .plz help me

  11. kirk says

    hi Payal
    iam a 20 year old boy, was a very active boy playing football but ended with ligament tears due to which i was home for months and put on a lot of weight almost 20kgs
    if i have basic egg or oats every morning
    salad every afternoon
    and some fruits for dinner
    will it work for me

  12. Arman says

    Hi mam,

    I am 24 years weight 68 kg,.. heigt 5ft 9 inch… my overall body is good… but I have only 1 problem.. belly fat.. my diet plan is breakfast – tea,2 bread,vegetables..

    day – rice, vegetables
    evening breakfast – tea, snacks
    night-rice, chicken, salad..

    plz how to reduce belly fat

    suggest any diet plan or exercize..
    plz plz

    • says

      Hi Arman,

      i think more than the diet, exercises will help you trim down your belly and get fitter muscles , just chjoose on easting more protein and fiber along with complex carbs like brown rice . and start running / jogging in the morning .. and you would see results within a month.

  13. Jaya says

    Dear Payal Ji


    My age is 34 and i am weighing 74.4 kgs. I have very sedentary lifestyle since have working hours starting early and going into late evening. I have been a sports person but now find it hard to get a little time to do basic exercises. due to odd time meetings and travelling i often skip my meals.

    Though i had just embarked up on a diet plan
    Early morning – Methi water, 5 almonds, 1 kali mirch
    Breakfast – 1 brown bread, salad
    Mid morning – two biscuits and tea with light sugar
    Late Morning – 1 fruit
    Lunch – 1 bran roti with dal, starting with salad
    Evening – 1 tea and 2 biscuits
    Dinner – 1 bran roti with vegetable, starting with salad
    Last – 1 fruit and trifala before sleeping

    Please suggest if this is right. However if i do not take the mid morning tea i feel weak. And can you please advise how long can i continue with this diet and also advise me to maintain a healthy weight and if i can any how loose the existing 14 kgs extra a little early.

    Hoping to hear from your. Thank you so much

    • says

      Hi Jaya,

      Thank you for reading at Dietburrp. The diet you have mentioned looks good. you can start following it with immediate effects. Any diet chart works weel for 20- 25 days , after which body gets used to the routine and the weight loss pace slows down. hence it has to be revised after 20- 25 days.

      plz follow it and see how much weight you lose with it in a week , and accordingly calculate your monthly average. you can slowly start adding walking for 10 mins 3-4 times a day if you don’t find 45 mins on a stretch. you can take up stair climbing 4-5 floors 3 times a day for even better results.

      Also add some green tea to your routine. and dont worry 2 cups of regular tea along with little sugar is ok to take in a day. let me know if you need any further help.

  14. akanksha says

    Thankyou for your support and reply mam..i changed my routine which now includes two time walk of 40 min each. i also started doing a full 60min power yoga and pilates exercise of 40 min.
    i hv changed my diet too adding more fruits salads and curd.
    but what i forgot mentioning was that i also have pcos and really want to get it under control please suggest me foods i should avoid.
    also i am a non vegetarian so should i fully ignore it for some time or i can have small portions once a month?
    please reply

  15. meghaa says

    hello maam
    my name is meghaa and i am 5 feet 3 inches 21 year old and i am currently between 63-64 kg and i wanna scale down to 50 as soon as possible . being a law student i have no time left for physical excercises and from last few months i am stuck at this number only. recently i have started this eating routine
    breakfast- cornflakes/brown bread/chocos/idli/besan chila/idli
    mid morning- fruits/digestive biscuits
    lunch- 2 rotis with any cooked vegetable and curd/ or at times daal and rice.
    evening- green tea/lemon water/fruit/tea/salad/digestive biscuits
    dinner-1 roti with sabji/ tomato soup with one brown bread.
    and one more thing i have just week back started taking GREEN COFFEE BEAN EXTRACT for weight loss even.
    i wanna know if in what manner i can amend my regime for better and will the coffee exteact help me loose weight faster? i have given myself 2 months to get at 50 if you have any suggestions for me please let me know

    thanking you .

  16. Akanksha says

    hello mam.. i am 20 years old and my weight is 75 kgs..and my height is 5ft3in..
    my target is’s my diet plan
    early morning-tea
    breakfast- apple/papaya/boiled egg+1 glass milk
    evening- tea+wheat rusk+any fruit
    dinner-either skipped or 1 roti with vegetable
    i want to know if my diet plan is correct.. also i do yoga and brisk walk for 30 min each.. is my routine good? how much time will it take to achieve my target..plz reply

    • says

      Hi Akansha,

      Thank you for reading at Dietburrp. actually you need to exercise for 45 mins atleast to be able to lose fat . plz read this article to know the mechanism of fat loss-

      i went thru your diet routine , but im sorry , you are doing portion control, but your diet lacks in fiber. plz eat good amount of raw veggies as salad in both your mals and also include 1-2 fruits every day. skipping your meal is no way out, so plz dont skip your dinner or any other meal. just replace it with healthy food. include green tea , dals an curds in your diet.

  17. Priya says

    Hi maam, im 21 yrs and my weight is 71kgs height 5.2 ft, i have started with aerobics dance its been 1.5 months since i have started but i dont fell any changes in my weight bcoz itz always between 70 to 71 kgs not able to reduce much. i have aerobics class ly for 4 days in a week 1 hr per day.
    my diet chart
    2 slices of brown bread with 1 boiled egg white
    a cup of corn flakes
    1 glass lemon tea with 1 spoon of sugar
    1 bowl rice dal n vegetables
    1 cup of tea
    2 chapati with dal or vegetables.

    • says

      Hi Priya,

      Thank you for reading at Dietburrp. your diet is right, can you just switch between lunch and dinner ? that will help you better. also , you should include green tea, raw salads and fruits in your diet. walking after dinner will also help. try to walk for 45 mins on the day you do not do aerobics.

      • Megha says

        Hi Mam,
        i m 27 yrs and my weight is 68kgs height 5.2 ft, i have started with gym its been 2 months since i have started but i dont fell any changes in my weight.

        • says

          Hi Megha,

          Along with gym you need to do some dietary modifications too. are you taking low calories diet ? if not , plz refer our 1200 calorie diet charts in different cuisines and try to follow them along with your gyming

  18. monali pathak says

    HI I am 26 and I weigh 55kgs.I have loads of belly fat.Please suggest a diet for me.Being an IT employee ,time is a constarint for me.I start my office at 10am and I reach home at 10pm.So dinner at right time is something,which is tough to offord.Please help

    • says

      Hi Monali,

      if you only need to work on your tummy, you can find a lot of exercise videos on youtube that would help you lose tummy fat. you can do it in the morning and do post dinner walks. that will help you achieve fitness.

  19. kunal says

    Hi payal,

    H r u, hope u r doin well. Can u please assist me with proper diet chart. First i use to visit gym on regular basis. But due to official work i travel more n due to that i am not able attend a gym n my belly is increasing on a rapid rate. Last week onwards i again started to go to gym n instructor told me u should hve a proper diet to reduce ur belly fat. Please assist me a week chart (veg) which can help me to reduce my tummy. Waiting for your response

  20. ASHA says


    MY WEIGHT IS 85 & am 32 YRS after my second delivery I gained weight & stomach is also not reducing as am working I have no time for exercise or go for walking so please advise me simple diet plan & also solution for reducing my stomach

    • says

      Hi Asha,

      You can try following the above mentioned diet. this has helps many people lose upto 12 -1 5 kgs .. im sure this will help you too. for abbs , you can search some exercise videos on youtube (sorry cant post the links here) and try to follow them at home whenever you get time.

    • says

      Hi Asha,

      You can try following the above mentioned diet. this has helps many people lose upto 12 -15 kgs .. im sure this will help you too. for abbs , you can search some exercise videos on youtube (sorry cant post the links here) and try to follow them at home whenever you get time.

  21. tasneem says

    Hii payal.. I am 86kgs.. have to lose at least 30 to 35 kgs of weight in 6-7 months as adviced by doctor to conceive.i have pcod and thyroid since I was 16 n tried dng crash diet on only liquids such as soups and fruit juices wid 3 tyms a day power yoga under medical advice it was no uset lost 1 kg in 3 months after tht I tried gyming with a diet plan from my dietion she adviced me to take a high protein diet with fruits and veges I tried tht Bt still of no usei lost 500 grms after 3 months, with advice of a doctor I used several weight loss products such as amway , herbalife , vestige all for 3 months each wid d specific diet provided of afternoon meals n 2 tyms shakes and medication with 45 mints walking Bt still no use I lost 1 or 2 kg max, i was unwell for 5 months n could not or drink anything due to vomiting and breathing problem still don’t lose much weight. I jst lost 1.5 kgs to d docts surprise.. with a lot of weakness n feeling sleepy all day Bt I have not lost weight… Plz help… It’s urgent..

    • says

      Hi Tasneem ,

      your weight loss solution is not diet, as you have already done what it takes, but have hardly lost any weight. you need to concentrate more on exercises. basically thyroid and pcod both conditions decreases the BMR rate of the body. pl try following a low calorie or even the high protein, high fiber diet along with 1 hour walking / jogging inthe morning and 1 hour walking / jogging in the evening , only that can help you, but still trhe weight loss pace would be 2-2.5 kgs in a month. plz dont get depressed bcoz of this pace as the body gets under some limitations with these health issues. just make sure you take your medications on time.

  22. sneha damani says

    hii…my height is 157 cms and my weight is 67 kgs.i am regular to gym from last many years but now i dont have any change in my weight as its almost constant.can u plz send me a weight loss diet chart so that i can reduce my weight upto 10 kgs in few weeks.

  23. Krishna says

    my my age is 21 n height is 172cm …weight is 83kg mam i need your help medical examination going to be held at 15 September 2014 .. doctor recommended only 65 kg at 172 height … i have only 31 days to reduce weight . plz help … till medical examination my weight must be 65 ..after medical if weight increase ..its not a matter ….plz suggest me some tips …

  24. sahana says

    Hi mam,

    My age is 22,height 157cm and my weight is 68.i have to lose more than 10kg.
    my diet plan is
    1 hour yoga
    1 cup green tea
    oats meal
    4 rooti
    veg poriyal
    Mixture of 2-3 fruits
    2 badam
    1 cup lemon water

    is it ok????????? or how can i improve my my diet plan???please help me

    • says

      Hi ,

      thanks for reading at Dietburrp. i think you should now replace yoga with some faster pace exercise like walking / jogging / power yoga / treadmill walk / aerobic dancin etc .. food wise all seems good to me , just that you should try to include some more veggies / salads and fruits , and some green tea.

  25. Mamta says


    I am 29 years old and my wight is 65kgs. I have recently joined aerobics classes and go 4 days a week . Its ually for 1 hour.

    Below is my diet plan.

    Breakfast – Oats with milk

    Midmorning Green tean and 1 fruit

    Lunch 2 chapatis and sabzi

    Snacks Green tea

    Dinner I have at 9 o clock 1 chapati or some time boiled vegetables

    Is the above diet good or do I need to make some changes

    • says

      Hi Mamta,

      Thanks for reading at Dietburrp . i think your routine is really good . you should lose good weight with this. only change i would suggest is you should have early dinners , that is around 7.30 … and have some salads along with both meals. post dinner you can add up a 30 mins walk, for getting better shape and digestion. also add a glass of skimmed milk before bedtime.

  26. Noopur says

    Hello Ma’am

    This has been an effective and motivational read so far… i got to learn a lot from you as well these comments here…i weigh a massive 86 kgs and i am confused about where and how to start to lose weight…being a college student who has to travel distances to college and fro i am unable to have a compelling diet plan and good amount of exercise….i have been planning to try to slim down a little for a wedding some months down but it looks like a far etched dream…i would like you to suggest and correct my current diet which follows:

    6 am : 1 glass milk, dry fruits
    10 am : fruits, khakhra or a light snack
    12 30 pm: 4 chappatis and sabzi
    3 pm : tea or coffee or soda
    6 pm : rice dal sabzi

    I would be grateful if you could help me with this
    thank you for reading this :)

    • says

      Hi Noopur,

      Thank you for reading at Dietburrp. i understand that traveling an college may be restricting you from doing a lot of things that you should be doing for weight loss. but a good way to get over the diet part is to walk or do any possible exercise for 45 mins everyday or night , as per your convenience, diet wise you need to go lighter, have small frequent meals instead of having 4 chapatis at once , you can carry fruits in your bag to college.

  27. Prem Kumar says

    Hello Madam, im Prem, 23, 75Kg, 5.11 Ft, I like to lose 5 Kg…

    as of now im in lite diet plan, which, i take 2 Dosa for Morning, 1 Bowl of Rice With Vegetables for Lunch, & Oats With Nuts in Night.

    This is Diet Ok for me, or Would you like to suggest some Diet plan to Me..

    Thanks in Advance.

    • says

      Hi Prem ,
      are you doing any exercise ? a 45 mins walking / exercise session is equally important for weight loss. the diet you mentioned is ok , but you need to include some food every 2-3 hours to keep your metabolic rate up so that you can lose good weight. you can fill in these gaps with green tea, fruits and have salads with both the main meals.

  28. Kanhaiya says

    Hi mam My weight is 110kg And it has gained within a span of 2 year from 60 to 110. can u please suggest me a diet plan to reduce approx 15 to 20 kgs. please.

    • says

      Hi Kanhaiya,

      Doyou have any health issues ? 50 kg rise in weight in just 2 months sounds unnatural. there has to be some issue. plz give me all the details so that i can understand your case better.

    • says

      Hi Kanhaiya,

      Do you have any health issues ? 50 kg rise in weight in just 2 months sounds unnatural. there has to be some issue. plz give me all the details so that i can understand your case better.

  29. omkar says

    I M a clg going student appearing 12th now n want to lose weight within a month
    so will u plzz prescribe me with a perfect deit so that i can lose 10-15 kgs in a month

  30. Jai says

    Hello…ma’m ,i m 21 m and weigh 95 kg height is 5 ft 8 in, I want to reduce it to 70 kg….how long will it take if I go for normal balanced diet nd do approx 1 hr workout daily….my family has a record of genetic type 2 diabetes…so plz suggest me…how shud I proceed and the time required to reduce it… I know that even after reducing it I have to keep healthy living….my father died due to heart attack ….so I m really worried….plz help me… Thank u for ur valuable advice….

    • says

      Hi Jai ,

      losing weight will help you in keeping away from these health issues. yes type 2 diabetes is genetic, you cannot run away from it, but you can definitely delay its occurrence by improving your lifestyle and maintaining your weight and good eating habits.

      You should first concentrate on weight loss. Walking or exercising for 45 mins everyday will help you in a good way to lose weight. along with the exercise you also need follow a healthy regime. if you want me to analyse your regime and plan a diet plan personalized for you, please see this page. –

      Or You can try following the diet plan mentioned above in the article.- this is a general 1200 calorie diet plan and has helped many. it may be of help to you as well.

  31. mahak says

    Hello mam I am an mbbs student,doing internship.. joined gym 3 months back lost just 2 kgs n now my weight has stuck on 60kgs n not at all losing since last one month.i hav changed my diet plan since last 15 days bt dat too nt of any effect.
    Here my diet:-morning :-water n tea widout sugar
    Breakfast:-muesli n milk wid 3-4almonds n kishmish
    Den a light fruit
    Lunch:-2 rotis n huge amount of salad n dal n one sabji

    Arnd4: green tea n few nuts
    7-: 2 boild egg white n
    8.40:- big bowl of boild dal n curd low fat
    10.00-: green tea n I drink arnd 5 to 7 lit of water
    Plz do advic wat changes should I make as my weight is just stuck even aftr going gym.. n I liv in hostel so cant do much..plz do rly..thanx in advanc..

  32. Durga says


    I lead a sedentary lifestyle and have had a baby a year back.

    I am 5’3 and currently weigh 83 kgs…Is there a suitable way I can get back on track/?

  33. Paramita GUpta says

    Hi Payal – I am very impressed with your diet plan and the dedication with which you respond to so many queries. i wanted to seek yr advice on some thing – I am trying to lose weight from 73 kgs to 58 kgs over 1 yr timeframe. We often have dosas, green moong dosas, yellow moong dosas, veg utthappam for breakfast – try to make with less oil on non stick but it still has some oil as opposed to oats etc which has no oil. Unfortunately i cannot digest milk so cant have oats. I request you to advice (a) is having so many types of dosas frequently for breakfast bad for losing wight and (b) pl suggest some breakfast dishes without or with less oil and without milk. Many thanks in advance, Paramita

    • says

      Hi Paramita,

      Thanks . Yes you can have the mentioned variety of dosas. the green and yellow mung dal chilla / dosas are actually very good for weight loss. add lots of palak / capsicum to increase the weight loss factor. other than these you can also have daliya upama / oats upama (cook same like rawa upama) / rawa idly with veggies / eggs if you eat. / vegetable poha / dhokla / fruit poha

  34. vignesh says

    my age 21 , height 170 cms , weight 80 kgs.
    iam following diet as given below sugggest whether is good or bad
    1.morning – warm lemon( without sugar)
    2. mid day – 2 guava or 2 cucumber , Amla juice
    3. Afternoon – 100gms grapes
    4. Evening – puffed rice ( inclusive of carrot , betroot , chilli powder)
    5. Night – pomegranate juice , 1 banana

  35. Alice says

    Hello Ma’am
    I am 16 years old female….my height is 5’4 inches and i weigh 65 kgs and i want to lose 15 kgs in about 2 months…how can i do it? Please help.

  36. Yvonne says

    Hie! Im Yvonne, im 19 yrs.I have hip and thigh weight and a lil bit of belly fat.Im 72 kgs and 5’7″ tall.I really want to loosethe hip and thigh weight and want to weigh 60 kgs. But I have only one month to loose the weight. Can you please suggest some diet plans or some exercise that will really help me. Please .

  37. aradhya says

    hello madam. i am 32 year old married lady. My height is 5 feet 4 inch.
    5 years back before marriage my weight was 49 kg. Now my weight is 75 kg. I am working (sitting job).
    In these 5 years i haven’t planned for baby. Now i want to plan for baby. Doctor advised me to reduce some weight.
    My thyroid, sugar, blood pressure, hemoglobin all reports are normal.

    I have only one problem of gas and acidity. For which doctor advised me eat after every 2 hours and drink lots of water (while my water intake is still good).
    Kindly advise me to reduce weight.
    What fruits/vegetables should i take or avoid.

  38. sunil says

    hi, payal
    my age is 29. And my weight is 95 kg and height is 5’6. I want to reduce my weight to 70 kg and want to get in shape. I have 5 months to do it….kindly help

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