If you are one of those calorie conscious person, 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.
The most common mistake that we do when it comes to weight loss is that we immediately jump to an extreme stage, where you start applying everything you know about weight loss. you may have heard about green tea benefits for weight loss, warm water and lemon’s benefit for weight loss, benefits of eating low carb diet in weight loss, benefits of increasing the water intake during weight loss. What we do is , apply the A to z of everything we know at one go. This results in instant weight loss initially. 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 –
Step 1 ]
Before you can decide on how many calories to eat to lose weight, it is important to analyze how many calories you intake on a normal day. 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.
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.
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.
If you are considering a very low calorie diet plan, you must know that 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 ? Read more about how metabolism affects weight loss.
Given below is 1400 calories Indian Diet Plan for Weight loss . This sample 1400 calories Indian Diet Plan for Weight loss diet plan is nutritionally suffice 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 | |||
| Luke warm water with lemon | 1 cup | —– | —— |
| Tea (without sugar) | 1cup | 35 | 4 |
| Marie biscuits |
2 | 56 | – |
| Total calories-91 | Protein – 4 | ||
| BREAKFAST | |||
| Skimmed milk with sugar | 1 glass | 90 | 8 |
| Brown bread upma | 1 Quater 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 | 4 |
| Puffed Rice Poha | 1 bowl | 100 | 3 |
| Total calories-280 | Protein-7 | ||
| DINNER | |||
| Methi leaves stuffed paratha | 2 medium sized | 300 | 9 |
| Mix veg | 1 med bowl | 105 | 4 |
| Curd | 1 small bowl | 30 | 1.5 |
| Total calories-435 | Proteins-14.5 | ||
| ALL DAY | Total calories=1496 | Total protein=50 | |
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 .
If you want to go to the next level, don’t forget to follow this 1200 calorie Indian diet plan for weight loss after this to reach to the next level of weight loss.
Here are a few more read that might interest you and will support your weight loss when followed along with this 1400 calories Indian Diet Plan for Weight loss.
How to lose weight effectively
How to burn fat for weight loss
Top 10 basic tips for weight loss
Image : Copyright (c) vagengeym / 123RF Stock Photo
Wat do u mean by mix veg mam.if possible tell t recipe i short am tamilian so say for my convenient veggs.
you can take chopped carrots , cabbage , capsicum, beans and cauliflower . in a pan , add 1 tsp oil , curry leaves , mustard seeds , grated ginger and green chilly , add chopped veggies , salt and haldi , amd mix well , cover with a lid , let it steam .. check after every 5 mins . once the veggies are done , you can add a little garam masala , and cut corriender leaves .
I m a women.age 31.hgt..154 cm..bmr 1450…weight…67 kg… vegitairian..want a low carb diet…din mai ek baar hapati jarur khati hu…high protien diet suggest kariye pliz…my weight goal is 50kg in four month….it is possible…or 4 days in week ardio b karti hu last 15 days se kar rahi hu…jo b khati hu arb jiyada ho jata hai..pliz suggest ryt diet for me.
Hi Harpreet , please see this – https://www.dietburrp.com/indian-version-of-atkins-diet/
I am a female aged 41 . Height 5 feet 3 inches . Weight 70. I am going to the gym from the last 4 months and still i have just lost two kg of weight. I have lost a few inches but i was hoping to loose at least six to seven kg of weight in the last 4 months . I am having six meals and the calorie count will be around 1600. Please suggest how to loose 5 kgs in the next two months
Hi Monika ,
you need to reduce your calorie count . have 1200 calories. check this – http://www.dietburrp.com/indian-diet-plan-for-weight-loss/ this is a general 1200 calorie diet plan and has helped many. it may be of help to you as well.
I am Puja, from West Bengal Kolkata,age 26, weight 79, height 4.10″,plz weight lose k Lia mujhe suggest kijiye,am married,5+ year baby hai, exercise karneka time nhi milta hai,garka sab can karti hu.plz help..
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. You can find some basic and important tips for weight loss in this article here – http://www.dietburrp.com/top-10-weight-loss-tips/ if you want me to analyse your regime and plan a diet plan personalized for you, please see this page. – http://www.dietburrp.com/diet-services/
Or You can try following the diet plan mentioned above in the article.- http://www.dietburrp.com/indian-diet-plan-for-weight-loss/ this is a general 1200 calorie diet plan and has helped many. it may be of help to you as well.
Hello maam
I am Adarsh . My age is 18 yrs and I am too obese my weight is 113 kg.so please suggest me a diet plan to loose weight rapidly in 3 months
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. You can find some basic and important tips for weight loss in this article here – http://www.dietburrp.com/top-10-weight-loss-tips/ if you want me to analyse your regime and plan a diet plan personalized for you, please see this page. – http://www.dietburrp.com/diet-services/
Or You can try following the diet plan mentioned above in the article.- http://www.dietburrp.com/indian-diet-plan-for-weight-loss/ this is a general 1200 calorie diet plan and has helped many. it may be of help to you as well.
Hi, I am 29 years old female, I have touched 80 kgs because of my binge eating, my height is 5’4″.. i want to loose around 15-18 kgs in 5-6 months (don’t want to rush).. I am slightly active.. please let me know how much calories should I intake per day and what exercise can I do and for how long to reach my goal.. thank you..
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. You can find some basic and important tips for weight loss in this article here – http://www.dietburrp.com/top-10-weight-loss-tips/ if you want me to analyse your regime and plan a diet plan personalized for you, please see this page. – http://www.dietburrp.com/diet-services/
Or You can try following the diet plan mentioned above in the article.- http://www.dietburrp.com/indian-diet-plan-for-weight-loss/ this is a general 1200 calorie diet plan and has helped many. it may be of help to you as well.
Hello..I am 30 yr old female 67 kg weight….am planning to lose 8 kgs for my wedding within 3 months. Can u suggest which non veg diet should i follow … i walk for 30 min daily..
increase your workout to 45 mins every day . and follow any of our 1200 calorie diet plan for weight loss.
Hi Mam,
I am 40yrs old height 5.7 weight 86kg, & problem is high uric acid 7.9. I need your help regarding low calorie low protien diet chart. I am a vegeterian.
Thank you
please see – https://www.dietburrp.com/diet-services/
Hello Ma’am
I am a 26 years old woman weighing 68 kg. My height is 169 cm. I suffered from three Inferior Pubic Ramus Stress Fractures in 2015-16 (sports-related). My fractures have now healed completely and my lifestyle is sedentary. I wish to attain right weight in a healthy manner. I want to include light exercises and yoga in my daily regimen. Please suggest an appropriate diet and tips.
Thank you
Thank you for reading at Dietburrp. You can try following the diet plan mentioned above in the article.- https://www.dietburrp.com/indian-diet-plan-for-weight-loss/ this is a general 1200 calorie diet plan and has helped many. it may be of help to you as well.
Hello.
I am 24 years old and my weight is 79kg.
My BMI is 35.11.
Can you please suggest me a diet for weight loss because i am obese.
Thank you
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. You can find some basic and important tips for weight loss in this article here – https://www.dietburrp.com/top-10-weight-loss-tips/ if you want me to analyse your regime and plan a diet plan personalized for you, please see this page. – https://www.dietburrp.com/diet-services/
Or You can try following the diet plan mentioned above in the article.- https://www.dietburrp.com/indian-diet-plan-for-weight-loss/ this is a general 1200 calorie diet plan and has helped many. it may be of help to you as well.
hi payal,I am a 23yrs old female unmarried, 55kg weight and 5.4 inch height ..I have pcos since 2years..can you suggest me the diet that is best suitable for me.
above mentioned plan is ok fo yoy
Mam i am 32 years old with 90 kg and suffering from thyroid.i do walking medium pace 40 minutes and dance workout of 30 minutes.which diet should i follow or can i contact you for personalized diet chart
sure .. check this – https://www.dietburrp.com/diet-services/
Hello payal,
I gita age 34yrs,weight 86kgs & height 5.3. Before 1month my blood sugar level was 200/ 275 but now it is 112/156. My doctor told me to loss weight.how can i control my sugar level.is this type of diabetes curable or i have to take medicine lifetime. I was having iching & rashes near my vagina but later it was cured but now it started again. I am suffering from piles from many years but it never pains. What to do iam totally confused. give suggestions. Thanks
dont worry , follow this plan – https://www.dietburrp.com/indian-diet-plan-for-diabetes/
Hi,
I am about 6 kgs over weight. I am active perosn. i do heavy workout at home for about 45 mins. on an everage i clock 7000 steps a day. by ironically my intake is about 700 calories. i am assuming i need to intake about 1400 calories a day.
I am a non-veg eater. I have dryfruits like Almond (4 units), Dry Grapes (about 6 units), Lotus seeds (3 units), Flakes and dates (2 units). I do also have a glass of milk wtih honey (mostly pure) almost every day.
How else and what else should i incorporate?
you need to follow this plan – https://www.dietburrp.com/indian-diet-plan-for-weight-loss/
GM diet
Hi,
My BMR 1400
BMI. 32
I’m confused which diet to follow 1400 or 1200. I’m just successfully complete my GM diet and lost 3 kg.
Pls suggest me. What to do?
if you have already folowed GM , follow the 1200 calorie diet plan to maintain your weight and lose further; 1400 calorie diet is the first step pln towards weight loss. you have already crossed that stage
Hi Payal! Enjoyed reading your write up. I am a female, 27 years old, indulging in light activity. My current weight is 58.5 kgs. I want to reach 53 kgs. Could you please recommend a diet for the same? Thank you.
Hi ,
https://www.dietburrp.com/?s=1200+calories choose your plan according to your cuisine .
Mam I am Ashutosh I am 27 years old and my height is 5.4 and my body weight is 86kg ..please suggest me what should I do. ..please
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. You can find some basic and important tips for weight loss in this article here – https://www.dietburrp.com/top-10-weight-loss-tips/ if you want me to analyse your regime and plan a diet plan personalized for you, please see this page. – https://www.dietburrp.com/diet-services/
Or You can try following the diet plan mentioned above in the article.- https://www.dietburrp.com/indian-diet-plan-for-weight-loss/ this is a general 1200 calorie diet plan and has helped many. it may be of help to you as well.
Hello Mam
This is Arif from kolkata . I am 28 years old and my height is 5’8” . I have a weight of 80 kg and my weight line is 36 inches . I want to loose 10 kilos to get my ideal weight . I dont go gym to much so kindly suggest me a proper diet plan to loose the weight
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. You can find some basic and important tips for weight loss in this article here – https://www.dietburrp.com/top-10-weight-loss-tips/ if you want me to analyse your regime and plan a diet plan personalized for you, please see this page. – https://www.dietburrp.com/diet-services/
Or You can try following the diet plan mentioned above in the article.- https://www.dietburrp.com/indian-diet-plan-for-weight-loss/ this is a general 1200 calorie diet plan and has helped many. it may be of help to you as well.
Hi
I weigh 93 kgs with a height of 5’3. I have been suffering from pcos last 7 years and since the weight struggle too..I have tried almost everything with cutting down portions exercising on and off as having back and knee problems too.. Can you suggest me something that could help me in this situation. Thanks a lot
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. You can find some basic and important tips for weight loss in this article here – https://www.dietburrp.com/top-10-weight-loss-tips/ if you want me to analyse your regime and plan a diet plan personalized for you, please see this page. – https://www.dietburrp.com/diet-services/
Or You can try following the diet plan mentioned above in the article.- https://www.dietburrp.com/indian-diet-plan-for-weight-loss/ this is a general 1200 calorie diet plan and has helped many. it may be of help to you as well.
Hi m 31yr old mother of 11month old baby .m weight is 69kg I want to loose 9 kg plz suggest me diet plan .m non vegetarian .. Tnx mam
àre you breast feeding the baby ? if yes , how many times ? if no , you can follow the 1200 calories diet plan .
May the peace and blessings of Allah SWT be with you,
Myself 31 yr old with 40 BMI, looking for 1500 calories high protein diet with Indian menu,
Can you please help.
check this 0- https://www.dietburrp.com/indian-version-of-atkins-diet/
Hey mam,i am ayushee
I’m 19,my height is 5’4 and i am overweight i weigh app 80 kgs and i’m so serious about loosing weight but don’t know how to start loosing it…
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. You can find some basic and important tips for weight loss in this article here – https://www.dietburrp.com/top-10-weight-loss-tips/ if you want me to analyse your regime and plan a diet plan personalized for you, please see this page. – https://www.dietburrp.com/diet-services/
Or You can try following the diet plan mentioned above in the article.- https://www.dietburrp.com/indian-diet-plan-for-weight-loss/ this is a general 1200 calorie diet plan and has helped many. it may be of help to you as well.
hello maam i m tanushree 22 yrs old weighing 75.5 kg and aheight of 5.4″
my dietician advised me to eat 2/3 chapatis made from whole wheat but can I take oats instead ? and i f so how much? btw I m about to follow a 1400 cal. sort
Hi Tanushree,
yes definitely .. oats has more fiber than whole wheat . you can have 60 – 80 gms of oats every day . that comes to around 1 cup
Hi..i am 14 year old girl and i weigh 69kg…my height is 164 cm..can u pls tell me a healthy diet plan???
14 yar old 😛 my dear girl you need exercises more than dieting . just mind the quantoity of food you eat , avoid all oily . and walk / run for 45 mins every day , and youw would soon get a fit body
Hey , I am 25 years old and am a vegetarian .. read a lot about you .. I am 85 kg .. can u suggest me
Hi ,
I am sorry , but we have halted our diet services till April 2016. if you can wait for that long , please leave us a mail at care@dietburrp.com and we will get back to you as soon as we resume with our services.
My name ashish my hight 6 fut 1 inch and my wight 102 kg plzzz properly guideline very short time wight loss how? Plzzz help me
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. You can find some basic and important tips for weight loss in this article here – https://www.dietburrp.com/top-10-weight-loss-tips/ if you want me to analyse your regime and plan a diet plan personalized for you, please see this page. – https://www.dietburrp.com/diet-services/
Or You can try following the diet plan mentioned above in the article.- https://www.dietburrp.com/indian-diet-plan-for-weight-loss/ this is a general 1200 calorie diet plan and has helped many. it may be of help to you as well.
Hii mam,im namrata.by following this diet plans will b difficult bz all day same food is boring.do u hv alternates fr breaky,lunch n dinner fr same plans 1200cal or 1400cal
Hi Namrata ,
this is just for reference . you can hae any similar food , or subscribe to our diet services and we will provide you a lot of food options.
Hi im krithiga ..How many mths or weeks to follow tis diet to get visible results?
you will see weight changes in a week if this diet suits you. you can continue to follow it for 1 month
Hi payel ,I’m divya,my age is 26 andmy height is 5.3inch my weight is 61 kg,BMR is 1362,bmi is 23,stomach fat is 4.5 ….I want to losses weight and stomach fat for my marrge in April …please provide the diet.
Hi Divya,
congratulations. I am sorry , but we have halted our diet services till march . i am afraid , we will not be able to help you in time.
Hi Payal,
I am Gireesh. Can you replace any of the food with Wheat Chapatis in your diet.
It would be great help to me.
Hi Gireesh ,
Yes you can 2 wheat chapatis with very little or no fat for lunch along with salads and lots of veggies. and a bowl of dal
hi payal ,
My self Ricky , ans I suffering from heavy weight. i just want to lose my with up-to 10 to 15 Kg in one month can you please suggest any diet plan which suit me better. my hight is 5.8″ and weight is 83 Kg.
one problem is as per my Job time i cant go for Gym and do any workout. yes daily i walk approx 4 to 5 KM (1 hour ).
daily routine :
get up on early morning 6 am , get ready and go for office at 7 am , had tea or breakfast on 9.30 at office , had lunch on 1 pm , tea or coffee at 4 pm , light snacks at 6 pm , had dinner at 9.30 pm and sleep on 11.00 pm.
please suggest me some diet plant to losses my weight and aspecilly my belly in month. because on 31 dec my weeding and i just don’t want to look fat in weeding photographs. please help
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. You can find some basic and important tips for weight loss in this article here – https://www.dietburrp.com/top-10-weight-loss-tips/ if you want me to analyse your regime and plan a diet plan personalized for you, please see this page. – https://www.dietburrp.com/diet-services/
Or You can try following the diet plan mentioned above in the article.- https://www.dietburrp.com/indian-diet-plan-for-weight-loss/ this is a general 1200 calorie diet plan and has helped many. it may be of help to you as well.
Hii dietician payal I am also payal. Suffering from weight problem….I am 36 years old and weigh 92.5 kg I need to lose weight as soon as possible.plz help
sure , please see this page – https://www.dietburrp.com/diet-services/
My husband is 95 kgs. Would you help in providing a diet plan to reduce weight.
thanks for yoUr help
sure . please see this page – https://www.dietburrp.com/diet-services/
Hi bonny. My hight is 5’6 and my weight is 98 I am taking orlistat plz Gide me diet to lose weight
Hi Shivali , sure , please see this page – https://www.dietburrp.com/diet-services/
hi mam I’m 18 years old.my bmi is 29.1.my weight is 86.6.my height is 172.5.my recommended calories intake should be between 1862-2394.so can you please prepare a diet chart for me to reduce my weight.i’ll b thank full to you if you help me in this problem.
Hi Edwin ,
sure we can help , please see this page – https://www.dietburrp.com/diet-services/
hi ma’am
thanks for your reply..its almost a month i am following the given mention diet and i lost 2 kg of weight.could you suggest what next i should follow to lose weight.i can not exercise because of knee injury.so want to reduce atleast 8-9 kg weight through diet.please advice.
regards
mamta
Hi Mamta,
wow , congrats . after the 1400 calorie diet , the next step would be to follow 1200 calorie diet chart. you can find it in all cuisine on dietburrp.
hello mam
i am 31 year old,158 cm height and 71 kg weight.i have to lose 16 kg weight in 3 months
i am following the given below diet chart
early morning-5 soaked almond and green tea
morning-milk tea with sugar and 2 besan chilla/poha/suji chilla/1paneer paratha
mid morning-lemon water with half teaspoon sugar
lunch-2 rotis and hulf cup white rice with dal and salad(brown rice is not available in my town)
afternoon snack-black tea with sugar
evening snack-1/2 mango/banana shake with sugar free or tea with rusks
dinner-2 rotis and mix veg plus one glass skimmed milk at night.
will i be able to lose weight on above mentioned diet.also i have 8 hrs sitting job and i am posted in rural area so dont have much option to eat.please suggest.
Hi Mamta,
the diet sounds ok , you could think of changing the mango shake part and just have fruits there , this diet will work only for a month after which you need to change your regime to lose good weight . also 45 mins workout is needed.
Hi I m sona,, payal gg,actually I m trying to lose stomach fat only because I m very thin and tall.but I don’t know how to burn belly fat.so plz suggest some tips so that I can reduce my stomach fat ASAP.thanks.
Hi Sona,
you cneed to workout the ab muscles , and tone them .. so abdoment specific exercises. swimming helps too.
hi mam,
my kid s now 7 months old. i am already obese n gained weight after preg. my height s 4’9″ and wt s 80 kgs. can u suggest how to reduce it.
regards,
aysha namu
Hi Aysha,
are you feeding your baby ? if yes , we will have to wait till he is on his own for food . although you can start with exercises and walking which will help you too .
Hi ! I m 30 years old gujarati working as a teacher have 3 yr old baby boy with c section.height 5 feet .weight 59 kg.i want to lose my weight 9 kg and then maintain it.plz give me a personalized diet plan as well as exercise plan.i am sporty.i am very fond of sprouts,lentils,dryfruits,fruits,fulka rotis.
Hello ankita,
Thank you for reading at Dietburrp. sure we can provide you with a diet plan to suit your requirement. please see this page – https://www.dietburrp.com/diet-services/
Hii payal..i had a surgery because of which my weight incresed to 76 and my age is 20 and height is 5.5
Please suggest me a best diet plan so that i can loss atleast 12kgs..
Hey Avikrat,
to get a personalized diet plan , please see this page – https://www.dietburrp.com/diet-services/
Hi Payel,
I am following a Bengali diet which is particularly as follows:
9am 1 cup tea ( without sugar and milk) + 2 Marie buscuits+ 2 brown toast with little butter + 1 egg boil. 11:30 3 soaked almond
1:30 1 small bowl rice about 4-5 tablespoon of rice+ 1 small bowl dal+ 1 fish+ 1 small bowl curd.
4 pm 1 apple
7:00pm tea with milk and sugar and 200 gm muri.
10pm. ( since I work till 1:30 am) 2 Roti’s + 3 tblspn veggies+ 1/2 cup curd.
I also practice yoga for 20 mins and walk 1.5 km for 5 days.( that’s how much time I get for exercise). On Saturday and Sunday I exercise for 1 hr. Though I m following this regime do tell me if I need to make any changes. Also I end up binging late at night since I don’t get to sleep easily. I am a student as well. I sleep for 6 hrs 30 mins. I need to lose around 13.5 KGS to reach my ideal weight. I am 164cm tall and currently weigh 66 kg. My waist size is 32 inch. I am in my early 30s. Please advice
Hi Bonnie,
you need to change your timings . have almons on empty stomach , have 3-4 cups of green tea in a day , and exercise for 45 mins. if this is your diet and you are not able to lose further weight, you need to ct down on quantity or change the items , like you can replace white rice with brown rice , and have lighter dinner . take a glass of skimmed milk just before bedtime to get proper sleep.