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You are here: Home / DIET PLAN / 1400 Calories Indian Diet Plan for Weight loss

1400 Calories Indian Diet Plan for Weight loss

Last Updated on March 13, 2021 | RD, Payal Banka (Registered Dietitian) 129 Comments

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.

1400 calorie indian diet plan for weight loss

 

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.

900 calorie Weight loss diet,

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.

MENUAMOUNTCALORIES (KCAL)PROTEIN (gms)
EARLY MORNING
Lukewarm water with lemon1 cup—–——
Tea (without sugar)1cup354
Marie
biscuits / Wheat Rusk
256–
Total Calories-91Protein – 4
BREAKFAST
Skimmed milk with sugar1 glass (1 tsp)908
Brown bread upma / Oats upama1 Quarter Plate2056
Total calories-295Protein-14
OR
Egg white bhurji1 med bowl1507
Plain Paratha1 no.1303
Total calories-280Protein-10
MID-MORNING
Fruit Salad1 med bowl (50- 60 gms)40—
LUNCH
Vegetable brown rice pulav1 soup bowl2504
Carrot raita1 small bowl753.5
Mix veg salad1 bowl302
Total calories-395Proteins-9.5
EVENING
Green tea / Tea (without sugar)1 cup35(2 gms for milk tea )
Puffed Rice Poha1 bowl1003
Total calories-280Protein-5
DINNER
Methi leaves stuffed paratha2 medium-sized3009
Mix Veg sabji1 med bowl1054
Curd (Room temp)1 small bowl301.5
Total calories-435Proteins-14.5
ALL DAYTotal calories=1496Total 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.

How to burn fat for weight loss

Top 10 basic tips for weight loss

About RD, Payal Banka (Registered Dietitian)

RD, Payal Banka (Registered Dietitian)

Payal(पायल) is a Registered Dietitian with 15 years of experience. She is a Professional Blogger, Author, and a Youtuber. She is an MBA in Health care and Hospital management. Payal believes in healthy living. Here at Dietburrp, you will find her talking about health, weight loss, fitness, parenting, healthy cooking and how to keep yourself motivated to be healthy.

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Comments

  1. Nikki

    May 29, 2022 at 9:29 am

    Hi i am 34 yr old. My weight is 73.i have no time for exercise. Plz tell me calori amount which I intek my daily routin & help full in weight losse.। ( my delivery was cearser )

    Reply
    • RD, Payal Banka (Registered Dietitian)

      May 31, 2022 at 4:41 pm

      you can calculate your calorie intake by the method givn in the video in this article. or subscribe to a personalized diet plan service. https://www.dietburrp.com/diet-services/

      Reply
  2. Ojas vasavada

    January 26, 2022 at 9:36 pm

    Please see my below message.

    I will send u my details please read

    Name – ojas vasavada
    Age -43
    Height – 6 feet ( 182 cm)
    Weight -91kg
    Totally vegetarian
    Activity – daily yoga and walking
    Duty – shift duty
    Residence – Gandhidham – kutch
    Water intake daily – 3 liter

    Diet in lunch/dinner – light food taken

    Breakfast – herballife nutrition shake / afresh taken

    Precautions – No beans taken in food, no high protin diet taken.

    Please see my below result .

    Uric acid – 11 , S creatinine – 1.30 , S cholestrol -250, Triglycerides -230, vit B12 -90, vit d3 -12 long time se aa raha hai.

    Many ayruvedic, homeopathy medicine I taken ,when I taken allophatic ,uric acid and cholesterol going down and when stop it’s suit up.

    Following ayruvedic shastriya method medicine which was given by Vaidh Ajit karan to me since last 7 months.( Change every time), but no results.

    1. Punarnava guggulu
    2. Punarnava mandoor
    3. Tapyadi loha
    4. Amruta satva
    5. Shilajit rasyan
    6. Medhoar vati
    7. Gokhru/ moringa bark powder kadha/ Neem giloy kadha
    8. Chandraprabha vati
    9. Mahavatari guggulu
    10 yograj guggulu
    11. Gokshuraj guggul
    11. Arq kasani,arq makoh, ary badyan, arq punarnava
    12 urinex churun/ urica tablet/ urea capsule/ urinasak capsule

    Above all medicin taken but no results.Any permenant solution

    Reply
    • RD, Payal Banka (Registered Dietitian)

      January 28, 2022 at 3:51 pm

      sir , have you lost any weight with all this ? im positive , if you lose 5-6 kgs weight your levels will improve … if you are avoiding vegetarian proteins for uric acid sake , its really not required. a lot of people unnecessarily avoid things that are not needed .. and end up becoming unhealthy …. you need to add some super foods like methi dana , etc for reducing the cholesterol levels from blood. weight loss will reduce uric acid too.

      Reply
  3. Vijaykant Dubey

    September 24, 2021 at 11:23 pm

    Hello ma’am, my height is 5 feet 11 inch and weight is 98kg How much calorie intake for weight loss

    Reply
    • RD, Payal Banka (Registered Dietitian)

      September 25, 2021 at 9:21 pm

      Hi , use the method mentioned in the article.

      Reply
  4. Sachin Bansal

    July 26, 2021 at 11:41 pm

    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

    Reply
    • RD, Payal Banka (Registered Dietitian)

      July 27, 2021 at 7:48 pm

      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

      Reply
  5. Ram

    May 12, 2021 at 1:45 pm

    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?

    Reply
    • RD, Payal Banka (Registered Dietitian)

      May 12, 2021 at 11:41 pm

      Hi Ram , the best way is to calculate your current calorie intake and then substract 500 calories from it …

      Reply
  6. Manalee karade

    May 2, 2021 at 6:03 pm

    Can we have chia seeds drink after having workout ?
    Or directly do breakfast?

    Reply
    • RD, Payal Banka (Registered Dietitian)

      May 4, 2021 at 11:57 am

      yes you can have after workout

      Reply
  7. Shivi

    April 2, 2021 at 8:52 pm

    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.

    Reply
    • RD, Payal Banka (Registered Dietitian)

      April 5, 2021 at 11:36 pm

      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

      Reply
  8. Nisha

    March 13, 2021 at 3:09 pm

    Hi
    I have a doubt I have seen your diet plan like a cup of green tea contains 4 gm of protein.

    Reply
    • RD, Payal Banka (Registered Dietitian)

      March 13, 2021 at 11:20 pm

      Hi Nisha ,

      please let us know where did you see it , it may be my mistake , we will correct it asap.

      Reply
  9. Roshan

    October 10, 2020 at 10:04 pm

    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.

    Reply
    • RD, Payal Banka (Registered Dietitian)

      October 10, 2020 at 10:54 pm

      do less , but try to walk as much possible and be active … you can lose 2-3 kgs n a month

      Reply
  10. Prabhjot Kaur

    May 7, 2020 at 5:19 pm

    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.

    Reply
    • RD, Payal Banka (Registered Dietitian)

      May 9, 2020 at 1:41 pm

      you can use the diet plan mentioned in the article above. it will really help.

      Reply
  11. Bristy Majumdar

    February 8, 2020 at 10:45 pm

    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.

    Reply
    • RD, Payal Banka (Registered Dietitian)

      February 15, 2020 at 5:43 pm

      you can either follow the diet plan in the article above , or subscribe to our personalized services – https://www.dietburrp.com/diet-services/

      Reply
  12. Ametaf

    December 23, 2019 at 7:47 pm

    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

    Reply
    • RD, Payal Banka (Registered Dietitian)

      December 24, 2019 at 12:28 pm

      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.

      Reply
  13. Ametaf

    December 23, 2019 at 8:24 am

    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

    Reply
    • RD, Payal Banka (Registered Dietitian)

      December 24, 2019 at 12:35 pm

      yes … please see my reply to your other comment

      Reply
  14. Anamika Verma

    July 11, 2019 at 9:44 pm

    Best regards

    Reply
    • RD, Payal Banka (Registered Dietitian)

      July 17, 2019 at 10:12 am

      thanks for reading at Diet burrp 🙂

      Reply
  15. Meghana

    April 16, 2019 at 4:40 pm

    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.

    Reply
    • Payal Banka

      April 16, 2019 at 5:27 pm

      Hi Meghana ,

      check this link – https://www.dietburrp.com/?s=intermittent heck the first 2 write ups .

      Reply
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