The 900 calorie diet plan for weight loss is usually advised only for people who are morbidly obese and suffer from severe weight-related issues like cardiovascular disease and diabetes. This plan is medically recommended to bring down the overall weight at a rapid pace. For a normal healthy adult, following this plan is highly undesirable as it can crop up unfavorable health and psychological consequences. So if you are eligible to follow a 900 Calorie Diet Plan for Weight Loss, read on.
A 900 calories diet plan for weight loss can be implemented to drop approximately 4 to 7 pounds a week. It should ideally incorporate all food groups in order to maximize their nutrient content. However, your physician will need to add some supplements to the plan if it doesn’t meet the nutritional requirements.
900 Calorie Diet Plan for Weight Loss ( Indian Meal plan )
By taking into account, your eating pattern this plan can be divided into three meals and one snack throughout the day to meet the 900 calorie needs. A 900 calorie diet plan for weight loss should include ;
- 2 serving of fruits and vegetables each,
- 1 serving of grains,
- 2 servings of dairy and
- 2 tsp of cooking oil.
- The total number of calories is split between 1 snack and 3 meals.
- It is also vital to stay well hydrated. So drink a lot of water.
You can now watch more videos on various weight loss diet plans. Subscribe to our YouTube channel now.
900 calorie diet plan for weight loss (Sample menu)
Early Morning:
1 glass of lukewarm lemon water OR Fenugreek water OR 1 glass Detox water
Read – Top 10 recipes of Detox water for weight loss.
Breakfast:
Oats porridge with Raisins (1 bowl) + 1 Apple
OR
Quinoa cinnamon porridge with 5-6 almonds (1 bowl ) + 1 Apple
OR
Daliya Upama with lots of veggies (1 bowl ) + 1 Apple
Lunch:
Veggie lettuce wrap (Lettuce leaves filled with 3o gms scrambled paneer and finely chopped veggies, they rolled.)
OR
A medium baked sweet potato with ½ cup Greek yogurt and cinnamon
OR
Paneer bhurji ( made from 50 gms paneer)
Mid- Evening:
1 cup sliced melon
OR
1 cup Grapefruit
OR
2 boiled egg whites
Dinner:
1 cup vegetable clear soup + Sauteed veggies / Boiled veggies + 50 gms cubed paneer
OR
1 cup bone broth + 50 gms grilled chicken + 1 cup vegetable salad
OR
1 cup chicken broth + 2 boiled egg white + 1 cup vegetable salad
Bed Time:
1 glass warm water with lemon
OR
1 glass Detox water
How does the 900 Calorie Diet Plan for Weight Loss work?
- The rationale behind this diet plan is that the extreme drop in the calorie intake leads to weight loss with or without physical activity. Lukewarm lemon water makes an awesome start of your day. Lemon has a rich vitamin c content. Read – Benefits of lemon water in weight loss.
- Oatmeal is high in fiber and helps to lower the cholesterol level. Raisins are rich in iron and are of great help to boost your energy levels. Quinoa is a versatile and tasty protein source while almond is full of healthy fats required by the body to maintain cellular health and reduce inflammation. Read – Low carb Indian foods that help in weight loss and Top 10 low carb Indian recipes for weight loss.
- A nutritious and light lunch of a veggie lettuce wrap including veggies like cabbage, greens, kale is packed with protein is a healthy choice. A baked sweet potato with Greek yogurt is a perfect mix of carbohydrates and protein. A dash of cinnamon powder to this filling makes it an excellent weight loss meal.
- Grapefruit juice and melons help in weight loss by increasing the metabolic rate.
- Dinner should be nutritious but less in calories.
After a certain period of time, following this 900 Calorie diet plan for weight loss can result in boredom but you can creatively design your meals to avoid boredom. You can incorporate a variety of vegetables and fruits in your routine. Also, prepare your meals tasty and exciting by making use of the same ingredients but with a healthy twist.
Advantages of a 900 Calorie Diet Plan for Weight Loss:
Here are some advantages of following a 900 calorie diet plan for weight loss.
Rapid weight loss
You will experience a drop in your weight during the initial stage at a rapid pace. It will help in fat mobilization and kick start your metabolism. Some more tips on increasing your metabolic rate for faster weight loss.
Lowers blood pressure, cholesterol and sugar levels
This diet plan aids in bringing down the risk of many life-threatening diseases like respiratory disorders, cardiac issues, digestive issues, and infertility
Learn More :
- Indian diet plan for Heart patients
- Diet plan to help in conceiving (for overweight and pcod women)
- Tips for indigestion and gas.
- Indian DASH diet for high blood pressure.
Renewed energy levels
By following this diet plan you can experience high energy levels and alertness throughout the day.d
Exercise is not compulsory
It is one of the best plans for those who find it difficult to chalk out time from their schedule for doing any form of physical activity.
Read – How to lose weight without exercise.
- This diet plan is of great help to people who suffer from sleep apnea.
Disadvantages of a 900 calorie diet plan for weight loss:
- Unsupervised weight loss plans that are low in calories and followed for an extended period of time can lead to various health complications such as Anemia, decreased energy levels, low immunity, muscle loss, infertility, and poor concentration.
- Although your energy levels would be high, you might experience sudden exhaustion or fatigue too.
- You will feel hungry as your body is used to eating at least 1800 calories per day.
- It can cause your metabolism to slow down in order to accommodate the low- calorie consumption.
- Maintaining this plan for a prolonged period of time can cause gallstones, constipation, nausea, and diarrhea. Moreover, if you consume less food than what your body actually needs can eventually result in gaining back all the weight.
Precautions to be taken before starting a 900 calorie diet plan for weight loss:
- Consult your dietitian or doctor before beginning this diet routine to find out whether it can suit your body.
- Don’t force this diet on your body as it may result in diarrhea and fatigue. Give your body enough time to adjust to this diet.
- Do not follow this diet plan continuously as it may result in many long-term issues on the major organs of your body namely liver, heart and kidney.
EndNote:
Consumption of 900 calorie diet plan for weight loss can reap good results until a point. After that, the body will plateau. To avoid plateauing and maximize weight loss you can practice calorie cycling. It is a good idea to try this plan for 1 to 2 weeks approximately then switch on to a 1200 – 1400 calorie diet. In this way, you can follow a high-calorie diet for a time period of 2 weeks and then again go back to following a 900 calorie diet for 2 weeks. It is important to know that this diet plan can give you amazing results if you focus on following it intermittently since your body gets sufficient time to flush out harmful toxins from your body. It can prevent your body’s metabolism from plateauing. So, begin with this diet plan today and say hello to a healthy lifestyle!
Learn More :
Hi mam.I am 22 yrs old,162cm height,75 kg.I have hypothyroidism and pcod problem.Can I follow 900 calorie diet?
yes .
Hello ma’am…
My age is 36 yrs. Height 5’1 and weight 65.5 kgs. I have pear shaped body, wide hips, thick thighs, calves. I very much want to reduce my weight to 50-55 kgs. I do not have any health complication. Can i try this out? How much ever i reduce eating or do exercise, my weight doesn’t go down. The little I eat counts a lot and my weight just spikes up.
I do zumba, yoga, intermittent fasting. Now i started to think that even my body counts water also as calories and keeping up the weight.
Suggest some meal plan for me and the exercises am supposed to continue.
Hi Cheryl
1] the secret lies in consistency. If you follow a regime continously for 60 – 70 days , without worrying about the results , you will be surprised as to where it will take you.
2] the workouts you mentioned are intense and should work well. However , a 900 calorie diet plan is not compliant to provide you enough strength for this kind of workout. Instead just choose our low carb diet plan. and follow that for best results.
3] dont measure success by scale and numbers on the machine. Take your body measurements. They are the best indicators.
Hi I’m 23 female, 5’7” and my weight is 87kgs. I regularly workout 5 days a week a mix of cardio and weights. Will this be a good diet plan to follow for me or should I consider a higher calorie diet plan. I need to loose weight as instructed by doctor as I’m facing a few health issues due to it.
Hi Meghana,
This is too low in terms of calories . and will not suit your workout. You will feel drained and exhausted during the workouts Its best that you follow our low carb weight loss diet plan.
Hi,
My weight was 92 kg then I started doing exercise and taking proper diet the I loose weight now my weight is 82 kg but it stuck .daily I am doing exercise walking and skipping and taking healthy food . My age is 29 kg height 170cm and weight 82kg . My target weight is 60 kg. Could you please help me out.
Thank you
check :
stuck weight diet plan – https://youtu.be/W-H9sbuzZhU
Reasons for no weight loss – https://youtu.be/iB7fxjXbfb4
Your body must have gotten used to the exercises and walking you do and now adjusts to whatever little calories you are intaking. this happens in a lot of cases where despite all efforts you don’t lose a bit. breaking this plateau requires a lot of patience …. here is what you can do …….. exercise wise – stop doing what you are already doing for a week … and then you surprise your body with a new activity ..
for ex – you have been walking all these days, so now change your activity to swimming / Zumba dancing/skating/ gyming / playing badminton or lawn tennis … whatever suits you best. tai chi and kickboxing and pilates work excellently in such cases., I know it’s hard to find time and availability of such sports around you .. but if you want to get there .. you need to find harder !!
Diet wise – Change your food pattern and eating timings. for ex . you can change the type of food you eat. if you were eating rotis , you can now change that , and introduce millets , sprouts and rice in your meals , and vice versa . change from eating wheat roti to bajra , jowar etc … this way the body will take time to adjust to the new routine and will start losing weight again.
Hi mam Iam having irregular periods and constipation 5.1height and 70kgs weight I want to loss my weight management I want diet plan
Hi swapna , using a healthy balanced diet plan will help you in covering both the issues .. check – https://www.dietburrp.com/category/weight-loss/
My weight is 63 and height 147 and m 18 yrs old
follow other weight loss plans .. 900 calorie is very low for your age unless its a medical requirement
HELLOW MAM,MY HEIGHT IS 5 FEET AND WEIGHT 55 KG AND I WANT TO DROP DOWN 6 KGS CAN I FOLLOW YOUR 900 CALORIE DIET?
yes , but follow for a short time ..
Hlo maam. Im 17.8 years old. My weight is 72kgs and my height is 148cm. Will this diet be useful for me?
yes it will help
Hi mam im facing pcod problem which is 900calorie diet will suit for me.
what is your age ? if you are under 20 , then please dont follow this 900 calorie chart. use our pcod sit plan.
Hi mam…my height is 5.5 inches and my weight is 95. I am 33 year old female married. I have started weight loss therapy and doing workout in morning and night..please suggest me a diet plan which is suitable for me
Indian diet plan for weight loss – https://youtu.be/UXkXK93vhaY
I have 70 Kg high 5’4
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.
Mam I am 5feet 9 inches
My weight is 87kgs
And do workout started last week
And I want to lose my weight and I am doing both cardio and weightlifting
In gym
Mam,what is the best diet plan for me
And i calculated my calories intake was 1400per day.Is it ok
yes .. its ok .. you can follow our 1200 calorie diet plan ..
I want 2 loss my weight. now I m 82 kg and height 156 cm
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.