If you are one of that calorie-conscious people and like to count on what you eat, this 1400 calories Indian Diet Plan for Weight loss will help you in understanding the calorie pattern better. But before we get to this plan, it is important to understand how to plan on your calories to lose good weight effectively.
Where Do We Go wrong?
The most common mistake that we do when it comes to weight loss is that we immediately jump to an extreme stage. And, start applying everything we know about weight loss at once. You may have heard about green tea benefits for weight loss, As well as warm water with lemon’s benefit for weight loss. We have also heard about the benefits of eating a low-carb diet in weight loss. As well as the benefits of increasing the water intake during weight loss. Now, what we do is, apply the A to z of everything we know at one go. This results in instant weight loss initially. While You would notice an easy loss of 4-5 kgs, but what after that? you slog, slog and slog, work it out but not much of the results. And then, demotivation follows up.
So what is the correct approach? Here is a step-by-step guide that will help you in losing weight in the right manner.
Steps for Healthy weight loss:
Before you set your foot on the weight loss battleground, It is important that you step your right foot first as well as take one step at a time.
Step 1:
Before you can decide on how many calories to eat to lose weight, it is important to analyze how many calories you are currently consuming. Write in a food journal about what food you eat at what time and in which quantity and get it analyzed by a dietician. You can also find the calorie content of the food item online on the internet. As well as use some apps to calculate it for you. Find the Top 5 Weight loss apps of the year.
Step 2:
After you have calculated the total calorie intake of 1 day, the next step towards weight loss would be to subtract 500 calories from the calculated figure. An average Indian man intakes around 2000 calories in a day and an Indian woman intakes around 1800 calories in a day. Your calorie calculations can be more or less than the average number, as it will depend on the quantity of food you consume.
Step 3:
Now that you know exactly how many calories you need to consume in a day, you should apply it practically. Get your diet designed by a qualified dietician to make sure you are on the right path and doing the right thing that it takes to lose weight. We have several diet plans for weight loss providing different calories. check them out.
1000 calorie weight loss diet,
1200 calorie diet plan for weight loss,
And of course, this 1400 calorie diet plan for weight loss is mentioned below.
To know about these steps in detail check our video on How to lose weight effectively.
Note :
If you are considering a very low-calorie diet plan, then you must know its effect on metabolism. When you follow a low-calorie diet, the body’s metabolic rate falls down, and hence, it becomes an obstruction in weight loss. contradictory right? That is why Weight loss is not a very easy calculation. The right diet that suits your hormonal levels, metabolism, medical status Along with a proper suitable workout is the key to good health.
Read more about How metabolism affects weight loss.
Given below is the 1400 calories Indian Diet Plan for Weight loss. This sample 1400 calories Indian Diet Plan for Weight loss diet plan is nutritionally sufficing and will help in losing weight. This diet plan can work for both men and women. Read on to know about 1400 calories Indian Diet Plan for Weight loss.
1400 calories Indian Diet Plan for Weight loss
Here is the 1 day 1400 calories Indian Diet Plan for Weight loss.
| MENU | AMOUNT | CALORIES (KCAL) | PROTEIN (gms) |
|---|---|---|---|
| EARLY MORNING | |||
| Lukewarm water with lemon | 1 cup | —– | —— |
| Tea (without sugar) | 1cup | 35 | 4 |
| Marie biscuits / Wheat Rusk | 2 | 56 | – |
| Total Calories-91 | Protein – 4 | ||
| BREAKFAST | |||
| Skimmed milk with sugar | 1 glass (1 tsp) | 90 | 8 |
| Brown bread upma / Oats upama | 1 Quarter Plate | 205 | 6 |
| Total calories-295 | Protein-14 | ||
| OR | |||
| Egg white bhurji | 1 med bowl | 150 | 7 |
| Plain Paratha | 1 no. | 130 | 3 |
| Total calories-280 | Protein-10 | ||
| MID-MORNING | |||
| Fruit Salad | 1 med bowl (50- 60 gms) | 40 | — |
| LUNCH | |||
| Vegetable brown rice pulav | 1 soup bowl | 250 | 4 |
| Carrot raita | 1 small bowl | 75 | 3.5 |
| Mix veg salad | 1 bowl | 30 | 2 |
| Total calories-395 | Proteins-9.5 | ||
| EVENING | |||
| Green tea / Tea (without sugar) | 1 cup | 35 | (2 gms for milk tea ) |
| Puffed Rice Poha | 1 bowl | 100 | 3 |
| Total calories-280 | Protein-5 | ||
| DINNER | |||
| Methi leaves stuffed paratha | 2 medium-sized | 300 | 9 |
| Mix Veg sabji | 1 med bowl | 105 | 4 |
| Curd (Room temp) | 1 small bowl | 30 | 1.5 |
| Total calories-435 | Proteins-14.5 | ||
| ALL DAY | Total calories=1496 | Total protein=48 | |
EndNote:
Now that you have seen this 1400 calories Indian Diet Plan for Weight loss. We wish you all the very best to begin your weight loss journey. Also, if you want to go to the next level, don’t forget to follow this 1200 calorie Indian diet plan for weight loss to reach the next level of weight loss.
Here are a few more reads that might interest you and will support your weight loss when followed along with this 1400 calories Indian Diet Plan for Weight loss.
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Hello ma’am, my height is 5 feet 11 inch and weight is 98kg How much calorie intake for weight loss
Hi , use the method mentioned in the article.
Hello mam my weight is 78kg height is 5’5″ what is the ideal weight for me and what amount of calories is suitable for me as I’m going to gym from 1 month but mam I’m unable to stop drink tea atleast 1 time a day and with Jaggery i take it so mam please guide me
calculation of calories is mentioned above in the article .. please calculate it . 1 time tea is ok … leave the jaggery out or cut the quantity by half. your weight should be around 70 kgs
I am currently 95 kgs with height 5 feet 10 inch and my goal is 80kgs when I entetr these details on calorie calculator it shows that to achieve this target you need to burn 400 calories daily with eating 2000 calories because o mentioned activity moderate, is this effective way or the calories to be eaten decreased?
Hi Ram , the best way is to calculate your current calorie intake and then substract 500 calories from it …
Can we have chia seeds drink after having workout ?
Or directly do breakfast?
yes you can have after workout
Hi mam! I stand 5’2 and weigh 80kgs and 22 year old. I have tried almost every diet plan to reduce my weight. Initially I loose few kgs but those kgs stuck at that only and i realized that my hair have become thin and also i becam balf from forehead. Please suggest me a healthy less calorie diet plan, so that i can easily reduce my weight.
Hi Shivi , if you are facing so many issues at this young age, its best to get a personalized diet plan .. or check our Mediterranean diet plan
Hi
I have a doubt I have seen your diet plan like a cup of green tea contains 4 gm of protein.
Hi Nisha ,
please let us know where did you see it , it may be my mistake , we will correct it asap.
I m roshan height 174cm weight 110kg age 29…bow much is my calorie maintenance and with 1600 how much weight I lose in 1 month with no workout bcoz of nerve pain.
do less , but try to walk as much possible and be active … you can lose 2-3 kgs n a month
Hello Mam
I am 31 year old , My weight is 69 height 5’2 , I am 7 kg overweight please suggest me healthy diet plan for weight loose and maintained.
you can use the diet plan mentioned in the article above. it will really help.
Hello mam,
I am 37 years old, my weight is 73.9 kg and height is 5 ft 2inch.
I am going through my early menopause period..
Doctors suggests me to intake 1400 calories/day..
Please suggest me a proper diet in this regard..
I am a non-vegetarian..
Thank you.
you can either follow the diet plan in the article above , or subscribe to our personalized services – https://www.dietburrp.com/diet-services/
Hello mam
Mam my weight was 85 kg. Now its 82
I have a pcod problem. Mam can i have 1200 or 1400kcal diet?
I have used your pcod diet for a month but you have wrote in a comment That one diet is good up to 25days den body get used to it so if u can reply
yes you can follow the 1400 cal diet first and then later shift to our 1200 calorie diet. however , please maintain the dos and donts list from our pcod article.
Good morning mam
Mam can this 1200 or 1400 diet plan be used in pcod!! I have used you pcod diet. It helped me loose 3kg in a month but u said that a diet can only work up to 25days. So can ths diet help me too. My current weight is 82 and my target is 60kg
yes … please see my reply to your other comment
Best regards
thanks for reading at Diet burrp 🙂
Hai Mam,
I am very glad to meet you,
introducing myself Meghan from Andhrapradesh.
my age is 26,
height is 5.5 feet &
current weight is 85 kgs
i am unmarried
I have tried a deit plan on 24 jan 2019 till 10 march 2019(45 days i have lost 5 kgs).
This is my diet plan which i have followed
Breakfast
2 full eggs & 2 egg whites
Boiled Chickpeas 100 gms
2 cup of fruits(2 Guava,Kiwi/Watermelon)
Lunch
Boiled Chicken 100 gms
almonds 8 or walnut 6
250 ml butter milk
Dinner
Boiled chicken 100 gms
Cucumber 1
1 or 2 Guava
2 tablespoon chia seeds in 300 ml water
2 lemons per day
2 wow omega 3 fish oil capsules (Morning & Evening)
weekly 3 times workouts upto 45 mins
Now i want to reduce weight upto 65 Kgs,Mam can you please suggest me which diet is better for me.
I would like to know about intermittent fasting 16/8 with 1500 calories,
What are the foods i need to take along with the calories…
Thank you,
sincerely.
Hi Meghana ,
check this link – https://www.dietburrp.com/?s=intermittent heck the first 2 write ups .