Mobile Menu

  • Facebook
  • Instagram
  • Pinterest
  • Twitter
  • YouTube

Email :- care@dietburrp.com

  • WEIGHT LOSS
  • FITNESS
    • WEIGHT GAIN
    • EXCERCISES
  • DIABETES & HEART
  • PREGNANCY
  • DISEASES
  • DIET PLAN
    • WEIGHT LOSS DIET
    • WEIGHT GAIN DIET
    • PREGNANCY DIET
    • DIABETES DIET
    • DISEASE DIET
  • BEAUTY
    • HAIR
    • SKIN
  • NUTRITION
  • RECIPES
  • Search

__________________________

  • Home
  • About Us
  • Consultation
  • Blog
  • Ebooks
  • Videos
  • Contact Us
  • Menu
  • Skip to right header navigation
  • Skip to primary navigation
  • Skip to secondary navigation
  • Skip to main content
  • Skip to primary sidebar

Before Header

Switch to Hindi
  • Facebook
  • Instagram
  • Pinterest
  • Twitter
  • YouTube

| Email :- care@dietburrp.com

dietburr_logo

Why starve when you can plan your food !

  • Home
  • About Us
  • Consultation
  • Blog
  • Ebooks
  • Videos
  • Contact Us
  • WEIGHT LOSS
  • FITNESS
    • WEIGHT GAIN
    • EXCERCISES
  • DIABETES & HEART
  • PREGNANCY
  • DISEASES
  • DIET PLAN
    • WEIGHT LOSS DIET
    • WEIGHT GAIN DIET
    • PREGNANCY DIET
    • DIABETES DIET
    • DISEASE DIET
  • BEAUTY
    • HAIR
    • SKIN
  • NUTRITION
  • RECIPES
  • Search
You are here: Home / DIET PLAN / 1800 calories Indian Diet Plan ( For Weight loss and maintenance of good health )

1800 calories Indian Diet Plan ( For Weight loss and maintenance of good health )

Last Updated on February 19, 2020 | RD, Payal Banka (Registered Dietitian) 30 Comments

This Article is about 1800 calories Indian Diet Plan ( For Weight loss and maintenance of good health ).  This is a generally healthy diet and can have different results on different individuals. It depends on your body goal. This diet can help in weight loss and even for the maintenance of good health.

1800 calories Indian Diet Plan ( For Weight loss and maintenance of good health )

“Diet” is wrongly associated with doing something negative with your health. People often associate diet with remaining hungry and not getting their favorite food. In reality, diet is much more beyond eating less or fighting the cravings. It is all about eating right balanced meals adequate for an individual’s age, BMI, gender and activity. Diet is a “lifestyle change”.

1800 calories Indian Diet Plan

1800 calories Indian Diet Plan is what you are looking for. This  1800 calories Indian Diet Plan doesn’t leave you starved or deficient of any nutrients. It has a bit of leeway for a snack or two in between meals. It is scattered into 3 meals and 3 snacks throughout the day. Following an 1800 calorie plan ensures weight loss of a kilogram per week is accompanied by the appropriate workout.

1800 calories Indian Diet Plan is considered a moderate protein and carbohydrate and low-fat diet. Any individual with a moderate body frame and an active lifestyle can take up 1800 calories diet plan.

1800 calories Indian Diet Plan; So what’s on the menu?

  • Fresh Fruits and vegetables:

1800 calories Indian Diet Plan

Fresh fruits and vegetables are rich sources of vitamins and minerals. They are very low in calories and high in fiber. A small quantity in each recipe restricts the calories but at the same time makes it filling and satisfies hunger. Try to consume whole fruits instead of juices. Juices are simple sugars that tend to increase caloric intake and lead to fat deposition.

  • Low-fat dairy products:

Low-fat dairy products like milk, curd, paneer or low-fat cheese are good sources of proteins. Proteins help to maintain lean muscle mass and increase our basal metabolic rate. This helps to burn more calories and pushes our body for weight loss.

  • Lean meat and egg whites:

Non-veg foods are rich in proteins. These help in burning calories and maintain a healthy weight. Avoid organ meats as they are rich in saturated fats. Opt for egg whites, chicken or fish.

  • Beans and lentils:

Beans and lentils are a good source of protein. In combination with cereals, protein composition is improved. These are high in fiber too thus, have a high satiating effect. Incorporate beans and lentil as dals or sprouts or khichdi or use dal flours for food preparations.

  • Complex carbohydrates:

Consume whole-grain cereals. Include oats, quinoa, daliya, millets, whole grain or multigrain bread or flours. Complex carbohydrates are high in fiber and have a low glycaemic index. The high fiber makes sure you don’t overeat. These carbohydrates have a high satiating effect that helps to avoid overeating. Read – Low carb Indian diet for weight loss 

  • Nuts:

Nuts are rich in fiber, minerals, and micronutrients. Omega 3 rich nuts like walnuts are better options than saturated fat-rich cashews. Nuts can be used as mid-meal snacks which even a small quantity is sufficient for the small hunger. Almonds are also a good high fiber option. Read – Benefits of Almonds.

  • Healthy oils:

Oil-rich in MUFA and PUFA is preferable. Use groundnut, rice bran, olive, canola or mixture of these oils. Quantity of visible oil is also very important. For ideal weight loss or maintenance of weight do not exceed the visible oil use beyond 30 grams daily. Read – Indian diet for a heart patient

 

1800 calories Indian Diet Plan; Sample Diet Plan:

Here is a sample diet plan.

Breakfast: 1 Bowl Sugarfree Muesli with low-fat milk or 2 egg whites with 2 slices whole wheat bread and 1 cup Milk or 2 Chapatis with 1 cup milk + 2 – 4 walnut halves or almonds

Mid-Morning: 1 fruit (Avoid banana, chickoo, sitaphal, mango, and grapes)

Lunch: 1 bowl Salad + 2 Multigrain flour Chapati + ½ cup Brown Rice or Daliya + 1 cup Vegetable + 1 cup Dal + 1 cup Curd or 2 pc chicken or 1 pc Fish

Evening Snack: 1 cup Coffee + 1 cup Sukha Bhel or ½ cup Roasted Poha Chivda or ½ cup Roasted Chana

Dinner: 1 Bowl Vegetable Soup or Chicken Broth + 1 bowl Vegetable Pulao or 2 Small Bajra Roti + 1 cup Vegetable with gravy + 1 cup Curd or Vegetable Raita

Bedtime: 1 cup Milk

Note:

Visible oil: 25 – 30 gms

Salt: 10 – 12 gms

Water: 2 – 2.5 liters

Some more weight loss diet plan:

The Indian version of GM diet 

Keto diet plan for weight loss 

Indian Atkin diet for weight loss 

1200 calories Indian diet plan for weight loss

 

 

To do list while following the 1800 calorie Indian diet plan:

  • Divide your meals into 3 big meals and 3 small snacks in between meals
  • Do not skip any meal
  • Consume breakfast within an hour after you wake up
  • Do not drink water with meals. Water is not counted as a snack between the meals.
  • Avoid starchy foods like potato, rice, and banana as much as possible
  • Stick to the standard portion size of the foodstuffs for maximum benefits
  • Avoid junk, sugary, desserts, bakery products and fruit juices
  • Do not exceed visible oil more than 30 grams in a day
  • Take up some exercise in daily routine to maintain your health and burn extra calories

You may be interested in reading:

  • 2000 calories Indian diet plan for the maintenance of good health.
  • 1400 calories Indian Diet plan 
  • 900 calories Indian diet plan 
  • 1200 calories Indian diet plan 
  • 2200 calories Indian diet plan

 

An essential component – Exercise:

Whatever you eat is interrelated to the exercise you do. Only diet or only workout will never give you the desired results. Thus, add some kind of workout in your daily routine to get the maximum benefit of the diet that you are following. If the target is fat, then do more of cardio workout and less of strength training. If you want to maintain and increase lean mass than concentrate more on strength training but do not skip cardio. 150 minutes of cardio in a week is enough to lead a healthy life. Addition of 15 – 30 minutes of strength training twice or thrice a week will work wonders.

Endnote:

Adapting to a healthy lifestyle change brings a positive outlook in life. Following a moderate calorie diet plan with an adequate amount of workout keeps you fit and healthy. You will get complete nutrient benefits with no deficiency with an 1800 calorie diet plan.

 

 

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.

We Specialize in

Dietburrp online Diet Services

Learn More

Dietburrp E-book store

Learn More

Related Posts

You may be interested in these posts from the same category.

Syndrome X Diet Plan ( Metabolic Syndrome Diet Chart India)

Maharashtrian Diet Plan for Weight Loss ( 7 days Marathi Diet Chart PDF )

Maharashtrian Diet Plan for Weight Loss ( 7 days Marathi Diet Chart PDF )

Winter Depression Diet PDF (Indian Menu) Top Foods for Depression

Winter Depression Diet (Indian Menu) Top Foods for Depression

Seed Cycling Benefits in PCOS / PCOD / Thyroid / Pregnancy and Hormonal Balance and Pre-Menopause)

Indian diet plan for Urticaria (What to Eat, Avoid, Causes and Treatment)

Atopic Dermatitis ( Eczema ) Indian Diet Plan | Tips and Foods to Avoid

How to Reduce Prolactin Levels Naturally? Indian Diet to Reduce Prolactin

How to Reduce Prolactin Levels Naturally? Indian Diet to Reduce Prolactin

Diabetes and Kidney Patients Indian Diet Chart ( Diabetic Nephropathy PDF Diet Plan)

Diabetes and Kidney Patients Indian Diet Chart ( Diabetic Nephropathy PDF Diet Plan)

Indian sattvic diet plan for weight loss

How to Boost Metabolism : Top 10 Foods That Boost Metabolism for Weight Loss

Starvation Mode and Weight Loss

What is Reverse Intermittent Fasting ? (Indian Diet Plan for weight loss )

Indian Diet Chart for Hepatomegaly PDF ( How to Reduce Liver Swelling )

Indian Diet Chart for Kidney Patients PDF (Acute and Chronic Kidney Disorder Diet)

Indian Gym Diet Plan for Weight Loss Female

Indian Gym Diet Plan for Weight Loss Female

Previous Post: « Diet tips and Indian Diet plan for fussy Eaters ( pre-schoolers and school going kids )
Next Post: Indian diet chart for weight gain in females (2000 – 2200 calories) »

Reader Interactions

Add your comment

Comments

  1. Avtar kaur

    January 16, 2021 at 11:26 pm

    Nice to read this article. Can you plz suggest me diabetic diet plan of 1800 cal. I m slim 64 kg 5’11” 23 year male.

    Reply
    • RD, Payal Banka (Registered Dietitian)

      January 26, 2021 at 7:07 pm

      HHi Avtar , are you looking for weight gain ? check this – https://www.dietburrp.com/indian-diet-plan-for-weight-gain-in-diabetics-type-2-diabetes-and-weight-gain-diet/

      Reply
  2. Abhishek Beragi

    October 11, 2020 at 8:08 pm

    Awesome diet plan, everything you added in diet is always there in indian house. Thanks a lot.

    Reply
    • RD, Payal Banka (Registered Dietitian)

      October 12, 2020 at 4:33 pm

      Thank you so much for appreciating : )

      Reply
  3. Annievinod

    April 7, 2020 at 1:28 pm

    Hi Payal came across it blog. Felt good. Have few concerns. Hope u will answer me.
    I am 35 years old n am weighting 95kgs. Doctor by profession. Height 164cm. I am hypothyroidism n menstrual irregularities. Can u suggest me 1600kcal to 1800kcal diet.

    Reply
    • RD, Payal Banka (Registered Dietitian)

      April 7, 2020 at 4:39 pm

      hey annie,

      Thank you for reading at dietburrp. Actually i dont have a 16oo calorie diet plan ready for your reference. however, i just want to confirm do you have any pcod / pcod issues as well ? or the menstrual irregularities are owing to hypothyroidism only ?

      please check these –
      Thyroid diet plan – https://youtu.be/qYX4gsRk_qg
      Thyroid remedy – https://youtu.be/2_6sP6gBEHU
      PCOD and Thyroid combination diet plan – https://www.youtube.com/watch?v=SFJ6PtNCX6k

      Reply
  4. Aashish

    February 18, 2020 at 9:27 am

    I am 19 year old boy.My height is 168cm and weight 74kg .Suggest me a weight loss diet to loss weight in one month. Tell exercise to do.

    Reply
    • RD, Payal Banka (Registered Dietitian)

      February 19, 2020 at 10:58 am

      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.

      Reply
  5. SNK

    October 29, 2019 at 1:50 am

    Hi Payal, thanks for this. It’s a great article.
    Have a question though.
    When you say 1 bowl of museli or rice or soup etc, could you be a bit more specific? Any particular bowl size or weight of the food in grams?
    For 1 cup, we get measuring jar’s with denominations for cup size. Hence its clear. However, bowl seems a bit vague.
    Appreciate your earliest repose.

    Reply
    • RD, Payal Banka (Registered Dietitian)

      October 31, 2019 at 12:58 pm

      Hi , here by 1 cup i mean 1 soup bowl – 150 ml cup .

      Reply
  6. Malancha Paul

    April 1, 2019 at 1:05 pm

    Hello, I am 32 years married women, I need 1800calorie salt restricted low fat diet
    Weight 88kgs
    Height 5ft 4inch
    Kindly suggest me a diet plan.

    Reply
    • Payal Banka

      April 1, 2019 at 7:17 pm

      https://www.dietburrp.com/indian-diet-plan-for-high-blood-pressure-dash-diet/ check this .

      Reply
    • SHAZAD ALI

      April 3, 2019 at 10:31 am

      meal 1. warm water with lemon 1-2 glass
      4-5 almond

      meal 2. daliya / poha /oat’s 1 cup
      milk 100-150ml

      meal 3. apple / orange / avocado 100-150gm

      meal 4. sprouts
      moong/chana/mothbeans/ mix 1 cup

      meal 5. 2 chapatt / rice 25-30gm 50gm
      paneer
      dal soya/masoor/urad 1 cup
      salad mix veg

      meal 6. apple / orange / avocado 100-150gm

      meal 7. green tea, black coffee 1 cup

      meal 8. 2 roti, dal 1 cup + dahi 1 small cup
      salad mix veg

      meal 9. milk 100ml….

      Reply
      • Meena

        April 24, 2019 at 8:33 am

        Hi,
        I am 44 yrs and a thyroid patient and need a vegetarian weight loss plan for weight loss… My weight is 85 KG and height 5 feet

        Reply
        • Payal Banka

          April 24, 2019 at 11:49 am

          https://www.dietburrp.com/indian-diet-plan-hypothyroidism/

          Reply
  7. Prat_pps

    January 30, 2019 at 1:15 am

    Hey I’m a 17 year old boy with a pretty moderately active everyday
    I’m 5’10 and I weigh 65kg with a BMI of 20.6 but I have visible fat in my abdomen region .
    For about a month now I’ve been exercising for approximately 45 min everyday with an average of 400 calories burnt
    My everyday meal plan looks likes:-
    7am in the morning :
    1 bowl of cereal and a glass of milk
    2pm :-
    A bowl of rice with a side of vegetables or curry or a chicken dish
    9pm :-
    2 chapatis or 2 white breads with a side of chicken or vegetables

    On a school day I have the same routine except lunch in which I usually have an egg sandwich or two at 12.30pm

    Do I need to change any part of my day to loose fat but keep my present weight as it wouldn’t be healthy
    Thank you

    Reply
    • Payal Banka

      January 30, 2019 at 9:59 am

      Hi Pratheek,

      the routine looks ok . please include some fruit in the evening after you return from school. workout is essential . if you are doing only cardio , it is not enough to burn fat , so you must do some strength training. this will increase your lean body mass and burn fat .

      Reply
  8. Dipali

    December 21, 2018 at 9:04 am

    Not Yet.Request your suggestion.

    Reply
  9. Dipali

    December 18, 2018 at 1:47 pm

    Not yet .Request your suggestion.

    Reply
  10. Dipali

    December 17, 2018 at 5:20 pm

    Hi,
    I am following this routine from last 15 days. also started walking 20 min.

    Reply
    • Payal Banka

      December 18, 2018 at 12:12 pm

      Oh Wow,

      cpngratulations on being on a healthy regime. have you seen any changes so far ?

      Reply
  11. Dipali

    December 13, 2018 at 4:38 pm

    Request your suggestion.I want to loose weight.

    Wt:78
    H: 163 Cm
    age: 31

    Early Morning : Warm water +lime

    15 min Suryanmskar

    Breakfast: Poha,/Upma/Dosa

    Mid-Morning: Green tea

    Lunch: 1 bowl Salad + 2 Small Chapati +1 Bowl Veg

    Evening Snack: 1 any Fruit

    Dinner: 1 Bowl Vegetable +Jawar Roti

    Reply
    • Payal Banka

      December 15, 2018 at 8:47 pm

      Hi Dipali ,

      since when are you following this routine ? are you working out ? for how long and what is the typee of workout

      Reply
  12. Srikanth

    October 24, 2018 at 7:43 am

    Hello payal,

    Request your suggestion. Recently I quit drinking and started 1800 calorie plan with morning 4km jalk and evening 4km walk. Now I am 96kg 43yrs 6ft. Is this plan ok to achieve a weight of 85kg in next 3 months.

    Tq

    Reply
    • Payal Banka

      November 26, 2018 at 7:08 pm

      Hi Srikanth ,

      Yes you can follow it for 1 month , after which you will have to further reduce some calories to continue losing weight in the same pace.

      Reply
  13. Zola

    August 16, 2018 at 10:14 am

    Thank you for sharing these tips! I like this review on Indian Diet.

    Reply
  14. Usha Balu

    July 30, 2018 at 5:38 pm

    Hi Payal…

    My friend told me that Apple should be taken only in the morning and we shouldn’t eat it in the evening or night…

    Moreover she says …we should consume fruits before food and never after food…

    PL clarify.

    Thanks

    Usha.

    Reply
    • Payal Banka

      July 30, 2018 at 9:18 pm

      Hi Usha ,

      How have you been ? fruits should always be consumed away from your main meals. never with your meals . so there should be a 2 hour window before and after consuming fruits … a little here and there in the timing is ok . After a certain age , some people get gas issue after eating apple (it is not true wih every person , but some people develop this ). if you feel you have the issue , then avoid eating apple after 7 pm . if not , then there is nothing to worry about,

      Reply
  15. Dharam Kumar

    July 17, 2018 at 4:46 pm

    Very Helpful Article!

    Reply
  16. Suraj malik

    July 16, 2018 at 2:11 pm

    This information was very helpful.

    Reply

Comment Policy:
We are glad you have chosen to leave a comment. We wish to inform you that the comments are moderated to avoid obscenity. Sometimes , we might take around 3 to 4 days to get back to you with the reply

Leave a Reply Cancel reply

Your email address will not be published. Required fields are marked *

Primary Sidebar

Recent Posts

Syndrome X Diet Plan ( Metabolic Syndrome Diet Chart India)

March 27, 2023

Maharashtrian Diet Plan for Weight Loss ( 7 days Marathi Diet Chart PDF )

Maharashtrian Diet Plan for Weight Loss ( 7 days Marathi Diet Chart PDF )

March 20, 2023

Gym Diet Plan for Muscle Gain ( Indian Menu ) PDF

Gym Diet Plan for Muscle Gain ( Indian Menu ) PDF

March 6, 2023

Winter Depression Diet PDF (Indian Menu) Top Foods for Depression

Winter Depression Diet (Indian Menu) Top Foods for Depression

February 27, 2023

Subscribe on Youtube

Email newsletter

Subscribe to get our personalized health and fitness tips

 Diet Services
Buy Now
 Ebook
Buy Now
  • About Us
  • Body Fat Calculator
  • Body Analysis
  • BMI
  • Terms of Use
  • Privacy Policy
  • Contact Us
  • Advertise

Site Footer

  • Facebook
  • Instagram
  • Pinterest
  • Twitter
  • YouTube

Copyright © 2023 · dietburrp.com . All rights reserved. Dietburrp does not provide medical advice, diagnosis or treatment.