One click and you come across various diets for weight loss, weight gain, various disease condition and disorders. Have you ever thought what’s in there for people who neither have any disease condition nor have weight issues? Or there may be a fair chance that you are into intense workout and have been asked to take 2000 calories for weight loss . Well , we have your back . Here is a 2000 calories Indian Diet Plan (Balanced diet for Men and women ). This diet can also help you in weight loss if your health provider has asked you to follow a 2000 calorie diet plan.
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Who can consume 2000 calories Indian Diet Plan ?
- Average Indian Man or woman with ideal weight, no disease condition and adequate physical activity needs at least 1800 to 2000 calories.
- Indian man or woman who is into intensive workout and wants to lose weight and burn body fat.
- Indian man or woman involved in sports or physical activity of any sort .
The ideal food composition is moderate amounts of all 3 nutrients namely carbohydrates, proteins and fats. There has to be 60 – 65 % of carbohydrates, 15 – 20 % proteins and 20 – 25 % fats. This is termed as a balanced diet.
Let us see what is a balanced diet ?
A balanced diet is the one that provides required nutrients to body to function correctly. All the nutrients come from 5 major food groups namely:
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Cereals and Millets:
Have 6 – 7 servings of cereals and millets in a day. Avoid refined cereals that lead to metabolic disorders. Cereals are important source of energy for the body. Brain survives only on glucose for energy. Cereals and millets provide that glucose to brains.
Read – Different types of Rice and their benefits.
– Types of Millets and their benefits on health and weight loss.
– Which rice is good for weight loss?
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Dals and pulses:
Consume at least 3- 4 servings of dals and pulses daily in any form. These are plant protein sources, also rich in vitamins and minerals.
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Poultry, fish and meat:
Non vegetarians can replace 1 – 2 servings of poultry, fish or meat with milk and products. These are first quality proteins also rich in iron and calcium. Consuming non vegetarian food 4 – 5 times in a week is also sufficient. The animal protein is readily digested and has maximum absorption in the body.
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Milk and products:
Milks and products are also first quality proteins. It also provides calcium, D3 and phosphorus. Opt for 2 – 3 servings of low fat milk and products daily.
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Nuts and oil seeds:
Include 1 – 2 servings of nuts daily as per requirement. Nuts provide proteins, fiber omega 3 oils and other minerals. Nuts are high in fat, thus consume it wisely.
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Fruits and Vegetables:
Minimum of 5 – 7 servings of fruits and vegetables is necessary. Fruits and vegetables are rich in antioxidants, vitamins and minerals, fiber. Whole fruits and vegetables have more benefits than juices or processed or tinned fruits or vegetables.
Read – Delicious sources of Antioxidants
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Oils and fats:
Oils and fats include butter, ghee, oil, hydrogenated fat, margarine, and cream. These are calorie dense food group, thus the use has to be only as per requirement. Prefer MUFA rich oils like groundnut, rice bran or olive oil over PUFA rich sunflower or safflower oils.
Read – Margarine Vs Butter
Why is a balanced diet important?
- It provides nutrition to the organs and tissues to function efficiently.
- Lack of adequate nutrition leads to fatigue, stress and poor performance.
- Individuals in growth phase can face growth and development issues if they get poor nutrition.
- Like over nutrition, under nutrition also leads to heart problems, cancer, diabetes and brain problems.
Food restrictions for balanced diet:
- Exclude all junk food like pizza, burgers, fries, hot dogs etc. These foods are high in trans fats that cause cardiac problems.
- Restrict simple sugars, high fat foods and high calorie desserts. Such foods lead to obesity and related disorders.
- Avoid red meat if possible
- Restrict alcohol, aerated drinks as much as possible. These are empty calories unwanted by our body.
No Matter what you eat , Moderation is the key.
2000 calories Indian Diet Plan (Balanced diet for Men and women in weight loss )
Here is a 2000 calories Indian Diet Plan (Balanced diet for Men and women ).
| Time | Menu | Ingredients | Amount | Calorie | Protein |
| Breakfast | Tea /Coffee | Milk | 1 cup | 100 | 5 |
| Poha | Poha | 1 cup | 100 | 3 | |
| Onion | 25 | – | |||
| Tomato | – | – | |||
| Fruit | Apple/ Orange/ Mosambi/ Pineapple/ Strawberries/ Guava/ Papaya/ Dragon Fruit | 100 – 150 gms | 50 | – | |
| Mid-Morning | Sprouts | Moong/ Chana/ Mothbeans/ Mix | 1 cup | 100 | 7 |
| Or Egg | Boiled/ Scrambled/ Omelette/ Bhurji | 2 eggs | 170 | ||
| Lunch | Salad | Mix veg | 1 cup | – | – |
| Paneer | 40 gms | 100 | 7 | ||
| Chapatti | – | 3 no. | 300 | 9 | |
| Rice | – | ½ cup | 50 | 2 | |
| Vegetables | Any green veggie | 1 cup | – | – | |
| Dal | Tur/ masoor/ Urad/ Mix | 1 cup | 100 | 7 | |
| Curd | Milk | 1 cup | 100 | 5 | |
| Or Chicken/ Fish preparation | – | 100 gms | 100 | 22 – 26 | |
| Evening Snack | Coffee | Milk | 1 cup | 100 | 5 |
| Veggie Rawa Appam | Rawa | 30 gms | 100 | 3 | |
| Onion / Peas | 50 gms | 25 | – | ||
| Tomato | 50 gms | – | – | ||
| Grated carrot | 50 gms | 25 | – | ||
| Curd | 75 gms | 50 | 2.5 | ||
| Mid-Evening | Nuts & Dryfruits | Almonds/ Walnuts/ Dates/ Dry Fig/ Hazelnut | 15 – 20 gms ( almonds/ walnuts – 5 – 6 no. or dates/ figs – 2 no. | 100 | 4 |
| Dinner | Salad | Mix Veg | 1 cup | – | – |
| Brown Rice/ Pulao/ Khichdi | – | 1 ½ cup | 200 | 4 | |
| Vegetable | Any Gourd vegetable | 1 cup | – | – | |
| Dal/ Kadhi | – | 1 cup | 100 | 7 | |
| Masala Buttermilk | Curd | 1 cup | 100 | 7 | |
| Oil / day | 25 gms | 225 | – | ||
| Total | 2050 | 77.5 |
Dietary guidelines for 2000 calories Indian Diet Plan :
- Include all food groups in each and every major meal.
- Split your meals. Have 3 major meals and 2 – 3 snacks in between major meals.
- In between snacks have to be light and low calorie.
- Don’t keep large gaps between meals. Keep not more than 3 – 3 and half hours gap between meals.
- Do not skip any meals. This can lead to metabolic imbalance.
- Consume adequate water for appropriate bodily functions. Have minimum of 10 -12 glasses water daily.
- Use oil as per necessity. Oil consumption should not exceed 25 – 30 gms in a day. This includes oil, ghee, butter or margarine.
- Use first quality proteins like milk and products, eggs and poultry and fish in equal amounts as other plant proteins. Dals, pulses, nuts and oilseeds, whole grains and few vegetables provide plant proteins.
- Incorporate vegetables in as many dishes as possible. Vegetables and fruits fulfil your daily requirement of vitamins and minerals.
- You can replace milk products with either eggs or chicken or fish preparation. The only care to be taken is to avoid frying it.
- Exercise either empty stomach early in the morning or in evening half an hour to 1 hour after snacks. Exercise regime can be selected as per choice or requirement with expert’s guidance.
- You should have at least 6 – 8 hours’ sleep. Sleep 2 hours after dinner for better digestion, sleep and normal body metabolism.
Hope this 2000 calories Indian Diet Plan (Balanced diet for Men and women ) be of help to you for reaching your health goals. Please feel free to write to us about your queries on health and we would love to be of help to you .
Hi, I am 18 years old 64 kgs and 174 cm in height, ive been hitting the gym for past few months and have bult some muscle mass, but am unable to get rid of the fat on my belly, my trianer suggested me to go on a liquid diet for a month, could suggest me a plan for that?
Hi Karan,
Going on a liquid diet for month is really really not advisable and its not healthy . you will lose all the bulk you have achieved so far . The best way to lose belly fat while maintaining bulk and further bulk up your muscles is by following a high protein and low carb, low fat diet . Look in for atkins diet on dietburrp. this is super suitable in your condition . and dont forget to work those abs out every alternate day .
Hi ,i m 19year old and Im 52kg and 177cm I need to put in some weight and I do workout 6days a week so can u help me in diet plan ?
Hi Madhur , check this –
http://www.dietburrp.com/how-to-gain-weight/
http://www.dietburrp.com/indian-diet-plan-for-weight-gain/
Hi I am a vegetarian male 42, height 5′ 10″, weight 85 Kg (2 months back it was 90 kg, lost 5 kg in last 2 months with help of walk and some other physical activities). Now I have joined Gym where i am doing strength training for approx 1.15 hours a day, along with 2 hours walk daily which i am doing for last 2 months. My Gym trainer suggesting me to increase protein intake in my food. Please suggest High Protein 2000-2100 Calorie diet which can help in building the muscle mass.
Hi Nitin , check this – https://www.dietburrp.com/indian-version-of-atkins-diet/
Hi i am vegetarian male 30 yrs, wgt. 72 kg , height 5,10.
Some months back ( 4 months ) my belly starts looking out of shape and bloated, so i started regular abs exercise alongwith balanced diet, after 4 months it seems to be better, but not perfect
Payal , please let me know how could i make it perfect .
Thanks
Hi Prankur ,
check this – https://www.dietburrp.com/how-to-lose-tummy-fat/
I am 15 years old …i want to increase my height……diet plan
https://www.dietburrp.com/tips-to-increase-height-fast-and-naturally/ check this
Hi. I’m 24, 68 kgs. I started intermittent fasting and I eat about 1500 calories a day and gym for an hour. I’m losing weight in my upper body but my lower body isn’t reducing at all. Help please.
Hi Archana ,
you will gradually lose weight from all over your body , dont worry.
Hi Payal, good advise.
thanks 🙂
Hello mam. I’m 25yrs old 171cm in height and 68 kg weight. I’ve been doing workouts for the last 15 months. I have built muscle mass but the biggest disappointment of mine is m unable to get rid of my belly fat which I always dislike. Could you please suggest me the sufficient diet so that I can get a toned stomach without shrinking my muscle mass.
Hi Tofique,
check this – https://youtu.be/CkIONf4uigI
I want 2000 clories dit chart pdf in hindi
Why nobody speaks about weight gain?
The majority of this country focuses on losing the weight but no body focus on the tiny percentage of people who wants to gain in healthy way
Hi Malvika ,
here is a weight gain diet that you might be looking for – https://www.dietburrp.com/indian-diet-chart-for-weight-gain-in-females-girls-women-2000-2200-calories/
Hi
My self Uttam, having weight of 79kg and height is 5ft 8″
Pls. send me diet plant for regulary diet to maintain
you can use the diet plan mentioned above .
Hi mam,
I’m 23 years old,i have been suffering from hair fall from few years can you please suggest me some advices for hair loss
Hi Mounika ,
at 23 , if you have a lot of hair fall the reasons could be
1] dandruff
2] diet lacks in protein
3] faulty diet and dieting for weight loss
4] facing too much pollution
5] the water that you use in your locality is harder than normal.
mar out the reason , and work towards it .
Hi I am 30 year old female vegetarian and weight 69kg and height 5.4. I have 9 hours sitting job so i am constantly gaining weight. please suggest something
Hi Swati ,
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 Payal,
I am 31 years old and had been diagnosed with Type 2 Diabetes around 5 months ago. My doctor has put me on 500 mg dosage in the morning and 1000 mg dosage in the night.
I am trying to lose weight and read your 2000 calorie diet plan. My question is that can I adopt this diet plan with my ongoing medicines ? Does a restricted diet plan brings down sugar levels?
Hi Rajat ,
thanks for reading at dietburrp. Yes a healthy and restrictive diet is definitely the way to get your sugars back on track . and looking at your age , i can assure you that with good control , healthy lifestyle , and everyday workout , you can get rid of the medicines forever . you havent mentioned your height and weight . hence , if you are over weight, follow this – https://www.dietburrp.com/indian-diet-plan-for-diabetes/
if you are in your correct weight range follow this – https://www.dietburrp.com/type-2-diabetic-diet-plan-for-indians-1500-calories/
Hi…I am talking seriously. My age is 15 and my weight is freaking 101 kgs and now i want a hardcore diet plan. Can you provide a perfect list for daily intake to lose atleast 1 kg a week. I will wait for your reply….
Hi Sumit,
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 mam, I’m Ramana, age 27, height 164 cm, I workout Daily for 3 hours (2hrs gym and 1hr jagging), Im trying for 6 pack., My diet plan is
Morning Pre gym : 10 almonds
Post gym : 6 egg whites, oats with 500ml milk
Snacks: 1 apple, 3 table spoon peanuts
Lunch: 250 grms chicken breast, 1 onion, 1 tamota
At 4pm : 1 cup green tea
Evening Pre gym : 2 egg whites
Post gym: 4 egg whites, 10 almonds
Is this proper diet for 6 pack, please let me know
yes it looks good . also check this – https://www.dietburrp.com/indian-diet-plan-for-six-packs-abs/