Lately, I have been approached by a lot of night shift workers for a weight loss diet plan. Well this took me some time to come up with. But this diet plan for weight loss for Indian night shift workers will be a very helpful one if followed correctly.
Night shifts cause a lot of stress on a person and stress is accompanied by obesity. The moment you get stressed out, you start inviting more weight in your body. This diet plan for weight loss for Indian night shift workers will not only clear the confusion on what to eat and when to eat, but it will definitely help you lose some weight and get you closer to your health goals.
Here is a sample diet plan for weight loss for you:
Diet plan for weight loss for Indian night shift workers
| Food Item | Amount | Calories (kcal) | Protein (g) |
| Dinner 7.00 – 8.00 pm | |||
| Vegetable khichadi | 1 soup bowl | 202.5 | 9.5 |
| Cucumber / tomato raita | 1small bowl | 75 | – |
| Mix veg salad | 1 bowl | 30 | – |
| 10.00 Pm | |||
| Green tea | 1 cup | 25 | – |
| with | |||
| Oats Biscuit | 2 | 56 | 2 |
| 01.00 am | |||
| Fruit salad | 1 medium bowl | 40 | – |
| Or | |||
| Fruit juice | 1 glass | 100 | 1 |
| or | |||
| Coconut water | 1 | 50 | – |
| 3.30 – 4.00 am | |||
| Green Tea | 1 cup | 25 | – |
| Roasted channa / soyabean | 1 small cup | 100 | 6 |
| 5.30 – 6.00 am | |||
| Skimmed milk | 1 glass | 150 | 4 |
| Corn Flakes / Wheat Flakes | 1 Tbs | 50 | 4 |
| Apple / Orange | 1 | 45 | – |
| 11.30 – 12.30 pm | |||
| Mix veg salad | 1 bowl | 30 | 2 |
| Phulka (without ghee ) | 2 medium size | 100 | 3 |
| Mix veg sabji / chiken / fish prep | 1 bowl | 100 | 1 / 6 |
| Dal | 1 bowl or more | 150 | 6 |
| Warm water with lemon | 1 glass | – | – |
| 3.00 pm | |||
| Green tea / Buttermilk | 1 cup | 25 | – |
| wheat rusks | 2 medium size | 120 | 6 |
| 5.00 Pm | |||
| egg white omelet | 2 | 80 | 8 |
| Brown bread Toast | 1 | 30 | 2 |
| Fruits | 1 bowl | 40 | – |
| Total | 1523 kcal | 60 gm | |
Diet tips for weight loss for Indian night shift workers :-
1] Drink more of green tea / herbal tea instead of regular tea and coffee.
2] Fruits and salads are blessing in disguise. Eat them whenever you get a chance.
3] Keep non – veg food at bay if possible. If you really wish to eat meat, opt for it at lunch instead of dinner.
4] Keep dinners light.
5] Drink as much liquids as possible.
Read more tips on Diet for night shift.
Diet plan for weight loss for Indian night shift workers
How much weight will I lose ?
This diet plan for weight loss for Indian night shift workers is only a sample diet plan. It may or may not suit your lifestyle and timings but you can shift the timings in the chart to your convenience. Diet plan for weight loss for Indian night shift workers can help you lose 3 kg to 4 kgs in a month if followed regularly with 45 minutes of low intensity exercises.
While you follow this diet plan for weight loss for Indian night shift workers, you can always contact me or leave your query in the comments and I will try to help you at the earliest. All the best.
Image : Copyright (c) 123RF Stock Photos
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When we have to sleep ? i don’t see any gap on mention diet table ?
i work in night shift from 10 pm to 6 am and ill sleep by 8am in the morning and woke by 7 pm evening ..please suggest a meal plan .
sure . please see this page – https://www.dietburrp.com/diet-services/
Hi Payal,
I need your kind advise please give your kind suggestion as soon you read this message. I am Indian male of age 26 completed and i am working continuously for night shift for about 12 hours for 6 days and now i feel getting belly fat and Getting weight. After seeing your advice i stopped late night heavy meal and how can i do better to reduce my belly fat and body weight. Please give your kind advice to gsakthivel2008@gmail.com
you can refer the above mentioned diet plan . this will help you . hope you are exercising too. this will help in all ways to lose the belly fat
I am 71 kgs and anemic, I am working in night shift , can you please suggest me an die pan please? I am south Indian
Hi Deepika ,
you can use the timings in this chart, and food items mentioned here – https://www.dietburrp.com/south-indian-diet-plan-for-weight-loss-1200-calories/
Your plan days eating at all time. When do we sleep for 8 hrs. Please mention that
Hi AAdhavan ,
ive given a 6 hours sleep time slot from morning 6 onwards . then lunch and then again 2-3 hours rest . you cAN SHIFT THE TIMINGS ACCORDING TO YOUR SUITABILITY
Hi Payal,
I guess I my search ends here and I am writing to the right person.
so, I am working in night shifts. I just went through above diet plan. I have some questions. can I follow this plan as I found that my weight is gaining rapidly. it was 64to 65 kg however its now 70kg. I could not sleep for more than 6hrs averagely. My age is 25 running.
My humbled request to please advise me my diet plan.
Thank you.
HI Rushikesh ,
all the tips and a reference diet plan are mentioned in the above article . you can refer the same . if you wiosh to get a personalized diet planned for you based on your food habits , please see this link – https://www.dietburrp.com/diet-services/
if you have any query regarding the above mentioned tips or plan please write back to us
Hello,
My work time get start at 6 PM and ends at 4 Am. can I use above diet plan? I found that my weight is gaining rapidly. I never cross 64-65kg but its now almost 70kg. please advise.
Thank you
yes you can definitely use the above mentioned diet plan . in case if you have any query regarding the plan please write back to me . :) all the best
Hi, I return from office at 5a.m in morn. I would like to know what should I eat before going to sleep in the morning?
check this – https://www.dietburrp.com/diet-tips-for-night-shift-workers/
Hi,
I am currently working in night shift earlier it used to be a rotational thing but now since 3-4 months its permanent night for me and i am gaining weight because of that.
My current weight is of 96kg which was used to b like 70-78 not more then that.
I feel hunger a lot so suggest me diet in such a way that it will satisfy the hunger and will also help me in reducing my weight and belly.
Hi Zeus,
you can use the above mentioned diet chart and tips .
Hi Payal,
I am Abdul and i work for night shifts since 3 years. my shift timings are from 6:30Pm to 3:30AM i reachd home at around 5:00AM i am loosing my weight. Now my weight is 59Kgs and i am 29Yrs old.Requesting you to please suggest how do i gain my weight according to my age.
Please advice the diet plan or necessary plan accordingly.
Thank You In anticipation.
Hi Abdul ,
you can check this diet plan – https://www.dietburrp.com/indian-diet-plan-for-weight-gain/
i know your timings are different . but try to eat the mentioned items whenever you eat . also exercising is very important for night shoift workers , or else stress takes a troll on your health . you can start with gyming or any other suitable exercise during the day time that suits you.
Hi I am working in night shift my shift time is 6.30 to 3.30 I ll reach home by 5am. My question is can i do Jogging for 1 hour and than can I take food n sleep around 8am ? I m trying to reduce my weight.
yes you can . but after jogging you need to eat light items , not proper food food.
Hi Payal,
I am Ashima, Really Nice Diet plan. I am 25 yrs and I work at night shift and I have to go to college for 3 alternate days. If I have to go to college then I used to wake up at 10:30-11.00 am and with out having anything I go to my college. At times I used to get time arround 5:00 pm to eat my food and then from there I go to Office which starts from 6:30 pm-3:30 am. I take my first break at 8:30 pm, at times i eat a samosa or sweet corn or nothing. Then I take my dinner break at 10:30 pm or 11:00 pm. I bring my food from home which is 3 phulka and sabji. After that I avoid eating anything. I try to have green tea after my dinner. My shift ends at 3:30 am and I reach home around :4:45 am. after I change clothes, I try to have Milk with Bread/Corn Flakes and then I sleep. Next day I wake up at 1:00 pm or 1:30 pm.
In case if I do not have to go to College then I wake up at 12:00 pm or 1:00 pm. after freshen-up I used to have lunch and then do some homely stuff. Around 3:30 pm I start getting ready and follows the same schedule as mentioned above.
Moreover, I get 2 day holiday, and I am not able to get sleep early. So I sleep late and wake up late.
Please guide me as I want to loose weight around 6-8 ks as my weight is 57 kg.
Hi Ashima ,
your schedule is a little haywire , you would bneed a personalized diet plan . we regret to inform you that we are not taking any diet services till feb 2016.
you need to incorporate exercises. which can be done before your shift timings. also the quantity of food intake is very less , and there is no fruit and vegetable intake please include some fruits every 2 hourly during your nite shift. drinking more water , green tea and lemon water will be beneficial too.
Hi,
My shift timings are 3.30 AM to 4.30 PM, continuous four days a week, could you please suggest me any diet plan.
Any suggestion would be helpful and appreciated.
Hi Anurag,
will have to plan a personalized diet to suit your timings . please subscribe to our paid services .
Hi payal my name is neha. I work from 7pm to 4am. My cab arrives at 5pm for the pick up and drop me by 6am in the morning.can u help me out with the diet plan and sleeping time accordingly.
Thank you
please see this page – https://www.dietburrp.com/diet-services/
Hi Payal,
I am working in nyt shift for almost 2yrs. My timing is 8pm to 5:15 am. As I daily walk to my office wich is 3km from my resident and walk back to my resident in the morning after my shift. I am 5.4 night and 76kg weight. Even I have a bad dark circles. Please suggest me diet plan and how to reduce dark circles.
Hi Subbu ,
you can consider the above given plan. it will help . also for dark circle, use rose water soaked cotton pads to cover your eyelids when you sleep . and apply aleovera gel / cream .
Hi,i m 24 years old, working in night shift for alomost 4 years now, in 4 years i have gained like 7 kgs almost,my height is 5’1 and now i look to fat, my shift start from 930 pm to 6 am in morning please suggest me some diet plan or give me tips to reduce fat?
Hi Navneet ,
you can use the tips mentioned above int the article . or subscribe to our services to et a personalized diet plan – https://www.dietburrp.com/diet-services/
Hi,
I work in night shift. Please suggest me any day shift job. I am graduate in math. I have 7 years of call center experince. 2 year domestic and 5 year USA international. Please call me at 8623092842.
Thanks,
Hi PayPal,
I working in night shift from evening 6 to morning 3.I’m 61 KGS n my height is 5. I do yoga for half n hour n i sleep at 5 again I’ll wakeup at 1:30 I’ll have my lunch at 2:30 and dinner at 10pm I’ll have tea 2 times a day green tea n a normal…please suggest me a diet plan to loose weight n fat.
Hi Prathyusha ,
please see this link – http://www.dietburrp.com/diet-services/
Hi payal,
I m working in night shift 6:30 to morning 3:30 shift. Also I am having a 2 hours of work out frm 4pm to 6pm. Now my weight is 97kgs and my height is 5′.8” and I am 25 years old. I wanted to reduce my weight in healthy way. Please suggest me some health diet which a common man can afford and also suggest me the sleeping time patterns and work out timing. Please mail me to ishaqahmedshariff@gmail.com
sure ,
to get a personalized diet plan please see this page – https://www.dietburrp.com/diet-services/
Hi payal,
I m working in night 8:30 to morning 5:30 shift.I m unable to manage my sleeping hrs with the meals as we know that normal human should have 8hrs of sleep and should not skip meals i mean breakfat,lunch and dinner. so could u pls tell me the schedule to manage the timing to sleep without skippung the meal??? And also tell me can i start yoga as soon as i come back from office???
sure ,
ill plan a proper schedule for you. please see this page – https://www.dietburrp.com/diet-services/
Hi Payal ,
I am daksh and my weight is 73 kg .
I am wrkng in International BPO and my shifts timing are 8pm to 6 am .
Could you please suggest me the best diet plan and food (I am non vegeterian ) from which I reduce my fat as soon as possible .
Hi Daksh ,
sure we can help . please see this page – https://www.dietburrp.com/diet-services/
Hi payal…i am working with nit shift from 9 to 6.30 in the morning..generally i m going to office after dinner and then till morning m not able to eat anything like mention in above diet after office m going breakfast at 7am like dosa or poha etc.. and 5pm tea coffee and some snacks…nd walikng daily on trademill for 30 min. Stilli am unable to loose weight…i need some suggestion.
you are unable to lose weight because of low food intake. please reduce the gap between your nmeals and eat well .
Hi ji,
I am from chennai I am working n night shift(4pm-3am) my weight s 102kg,I am 27yrs unmarried suggest me to reduce weight
please see – https://www.dietburrp.com/diet-services/
Hi Payal,
Am working in 9pm to 6 am shift. By the time reaching my home it’s almost 8am in the morning. Am having break fast and sleeping till 5pm evening. Everyday am not having lunch, is it effect the body let me know please. Am having dinner @ 8pm.
Below are the details of mine..
Age:27
Height: 5.7
Weight: 70
Please suggest me the diet plan for me..
Thanks
Hi Jagadish ,
not really . the body gets adjusted to the routine you set for it . whichever meal you have after you wake up should be good enough nutritionally.
hi payal,
iam 23yrs old n I am doing 1a:m to 10:am shift also I am playing football plz suggest me heathy diet chart
sure , please see this page – https://www.dietburrp.com/diet-services/
Hello payal,
I am 21 yr opd guy work in night shift of 9 pm to 6 am and also attent collegr regularly from 7am to 12 pm ,,from past two months my weight is going down,so please tell me how should i gain weight? Thnx in advance
Hi Umaprasad ,
you need a good long sleep of atleast 7 hours to avoid losing further weight . please eat well . i hope you dont smoke , cause that would further increase health issues.
Hello Payal,
I work in night shift (6:30 pm -4:00 am). I go to sleep by 8/9 am and get up by 5-5:30 PM. I am 24 and was weighing 55 kilo initially but my weight now is 71 and I feel very difficult to shed the extra weight. Also, there are many health issues like Acidity, Gastric… Can you help me with the diet plan?
Hi Udita,
above mentioned plan will help.
Hi payal,
Am working in a rotation shift one mnth it will be day(12.30-9.30) and for 2 mnths it will be nyt shift(8.30-5.30) please help me out with the diet plan n when to do the exercise n how many hrs sleep is needed for nyt shifts when dieting.please suggest me I have gained almost 20kgs.please suggest me how long it takes to lose my gained weight.
Hi Devi ,
sure , please check this page – https://www.dietburrp.com/diet-services/
could we have something to eat in between when we are in a sleep. because i wake up in between and have something and again i come to sleep. i am in 5:30 pm to 2:30 am shift from last one year. i have gained 7 kgz . have normal diet . i hve 2 chapaties in the morning 8:00 am everyday. then i have lunch at around 3:00 pm then hve dinner at 8:00 pm . could you advise what other things could i do . could i stop taking morning meal or what else. i dont know what is the reason. i was 53kgz , now i am 61kgz . i am afraid.
Hi Nivedita ,
you can manage th diet timings according to the tips mentioned above. yes you can have a glass of milk along with cereals if you wake up hungry in the middle of you sleep
Hi, I am 25 years old. I work for night shift. I have PCOS problem and my physician said it’s cuz of life style imbalance and weight gain. I was weighing 53 kilo initially but my weight now is 70 and I feel very difficult to shed the extra weight and my physician requested me to shed as much as possible. I also learnt about a weight loss pill caled GARCINIA CAMBOGIA could you please suggest me if I can take the pill will it cause any side effect or what else should I do to reduce my weight and I am non vegetarian.
hi ,
i do not approve of the medication , or infact any articial way of weight loss, they have a lot of side effects and all of them cause serious burden on your entire system . please stop them , and use natural ways like exercising and diet .
I come from office at around 7 am. Wt should i eat now n go to sleep. I wake up at around 2-3 pm. What should i have in the office. I am 19 kgs over weight n recently joined a gym
Hi Deepak ,
you can have what is mentioned at 6 am when you come home (7.00 am )and you can have what is mentioned at 12 pm when you wake up . you can follow the above mentioned chart with a little adjustments in the timings as per your routine.
thank you mam and I hope I can consult you more if I am in need…
sure :)
Hi payal, gud morning:)
i work in night shift the timings are 8.00 pm to 5.30 am from past 6 months. initially i was 53 kgs but after working in night shift my weight increased to 4 kgs. i actually have a lot of belly fat and have constipation problem too . i feel inactive all time. i am confused of wat to eat and what not to eat. i have a bloating tummy since i work in night shift and fat in my thighs too.
i feel depressed since 4 months. please suggest my diet plan so that i can work on it .i would be greatful for your reply.
thanku.
i m 21 years old ,54 kg, 5.2 feet. please do the needful
Hi Rashmi,
please see this page and do the needful from your end. – https://www.dietburrp.com/diet-services/
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. 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 am 26 male , 77 kgs , i work between 10:30 pm to 7:30 am
Please suggest me exercise and diet plan ( sleep timings and exercise timings) for fat lose and muscle building
Thanks
please note am 5.7″
please see this page to get a personalized diet plan – https://www.dietburrp.com/diet-services/
Hi,
I am 25 year male , 77 kgs , my work timings are 10 :30 Pm to 7:30 Am
Please suggest me exercise and diet plan to loose fat and build muscle
Thanks
Hi Payal,
I am 36yrs aged, male, 5.5″, 100kgs.
I work currently between 8pm – 5am shift.
I recently have been diagnosed with Rheumatoid Arthritis (RA) & I consulted an ayurvedic doctor & he informed to completely stop non vegetarian food, take a diet plan & lose about 30kg weight.
Do you think the diet plan mentioned in this blog would be a good one for me, considering as per my weight I need to take about 3000 – 3500 calories a day, also that I have joined a gym & do 1 hr daily workout (1day cardio & the other day weight training).
Also do you suggest me to take fat burner pills & whey protein as suggested by my gym trainer?
Awaiting reply.
Hey Ali,
Thanks for reading at dietburrp. Your journey towards health has just started. and this is too early to add fat burners and whey protein . please proceed step by step for a consistent weight loss. read this article – https://www.dietburrp.com/how-to-lose-weight-effectively/ because you work in a night shift, you can refer the above given chart and follow the basics
Hi Payal,
I am 24 years old girl. I am working for 10:00 PM to 6 :00 AM night shift staying in Hostel.
Initially I was around 55 kgs but because of this night shift my weight increased to 80 kgs.
Please help me to reduce my weight healthy and naturally. Also kindly suggest if I stop this diet plan, will I again put my weight?
Thank you in advance for guiding.
Hi Deepthi,
Thanks for reading at Dietburrp. No its not that you will gain weight once you stop , but only if you go completly out of the way and eat calorie laden food, will you gain it back . as you must have read in the article, exercising is the key. Please try to follow the above mentioned plan for some time and see if it helps you. then you can contact us again and we would plan a personalized diet chart for you .
Hi Payal ! I am Harry From Chandigarh. I am 27 years old with height 5’8 and weight 72 kg . I work at night shift .My timings are 9:30 pm to 5:30 am. I have been working at night for 3 years now and i have gained weight and body is deforming day by day.I think Basic reasons for this situation is my Unhealthy eating habits , Smoking , Drinking and a messed up schedule. I am trying to quit drinking. Please suggest me a diet which will help me to reduce tummy fat and which should be suitable for me to follow according my timing. I am North Indian So please suggest a weight loss diet for me. I will be really thankful to you.
Hi Harry,
sure we can help. plz check this link – https://www.dietburrp.com/diet-services/
Hi Payal,
Thanks for above dietburrp,
My shift timings are 2am to 11am,I take breakfast at 8:30 am, one apply and milk at 12 pm then I go to sleep, then I woke up at 6 pm do some exercise after cool down I prefer dinner at 9 pm then I again go to sleep.
Can you please suggest diet plan for me, diet timings and what should I eat.
Thanks in advance
Giri
Hi Giri,
Thank you for reading at Dietburrp. sure we can help you. plz see this page – https://www.dietburrp.com/diet-services/
Hi payal
I earlier was working in rotational shift 5 months back 1 month 9 pm to 6 am next month 12 pm to 9 pm. Then from 5 months I was in day shift 12pm to 9 pm. In this between suddenly put on little weight nd tummy fat is more. I am 22 yrs 5.6 height with 60 kg. Now since one week I am in night shift again 6 pm to 3am for other 2 months …. Kindly help out reduce my tummy fat …. Thank u in advance
Hi Swathi,
i know its hard to maintain weight while on a rotational shift, but you can try following the tips mentioned above .
Hi Payal,
Thanks for this diet plan, I’ve been waiting for one such diet plan. I’m 6’1″ and I weigh around 90 kgs n have a waist size of 36″, please suggest as to what Excercises can I do in addition to this diet plan as I work from 6.30 p.m. IST to 3.30 a.m. IST
Thanks,
Saurabh
Hi Saurabh ,
Thank you for reading at dietburrp. if you can join gym, nothing like it , if not , you can opt for simple walking, running, jogging, swimming, skating or stair climbing, if you like dance , you can also join zumba . basically any 45 mins work out is good .
Hi,
I am 24 year old girl….i work in 10 pm to 7 am shift its rotational aftr every 2 months….. bcz of rotational shift I gain more weight . especially belly fat and I also phase problem in monthly cycle.. my current weight is 50kg… I want to reduce my belly fat …
kindly suggest me diet plan. Which could help in reducing belly fat and also help in solving monthly cycle problem.
Hi Jo,
thank you for reading at Dietburrp. i understand how difficult it is to have a rotational job timing. specially night shifts. but there is only one way to solve your problem . plz find a suitable time according to your shift and do a 45 mins walking / running or jogging. this will help you remain fit despite of the stress. and eating healthy is a key. irrational job timings are the main reasons of spoilt eating habits and eating more friend and fast foods. just choose wisely and carry home made food in a tiffin box and plz don’t fall a prey to market foods which will instantly give you loads of calories and layers of fat.
Hi Payal,
it was great job from your end. i am working in night shift from past 10years, my work hours are 6.30PM IST to 4.30AM IST. please suggest a diet plan. i am 35yrs old, 85KGS weight,5.10 height.
thanks in advance.
Regards
Kiran
Hi Kiran ,
Thanks for reading at Dietburrp. to get a personalized diet plan based on your timings ans schedule, plz see this page – https://www.dietburrp.com/diet-services/
Hi Payal… Im working in night shift regularly from 6.30 pm to 3.30 am with Saturday and Sunday weekoff. Im getting stomach bloat ad gastric problems mainly after food. I have PCO and under treatment. I’m 5.4 feet and 64 kg weight and 213 cholestrol. When can I exercise and what diet should I follow. Please help. …
Hi Geetha,
Thanks for reading at dietburrp. you can exercise post lunch between 2 – 4.30 .. whenever it suits you .. exercising will help you in your bloating problem as weell . you can use the above mentioned diet chart too .. i am sure it would help
Hello Payal,
Typically my day starts at 9AM in the morning and ends at 2:30 AM in the morning. Can you please help me adjust this diet plan to suite my needs. I need to shed about 27 KGs.
Hi Sandip,
Thank you for contacting Dietburrp. You can try following the diet plan mentioned above in the article.
If you wish to get a personalized diet plan, based on your lifestyle, diet pattern, timings and food choices, plz see the page here – https://www.dietburrp.com/diet-services/
This is perfect for me. I was going to try the “gujarati” diet plan since I am a gujju, but this seems so perfect. I cant thank you enough for this.
I have been working night shifts since 8 years now and it has taken a huge toll on my health. Now I hope I can gain my health back with this.
Hi Payal!
I am 28 Yrs Old with 5′ 11 hieght , weight 75kg & waist size 34″.
I assume my BMI is ok. I really don’t feel overwieght neither i am targetting Weight Loss. However i want to reduce belly fat & increase my fitness levels.
I usually blame my belly fat on
1. Zero exercise in past 8 years
2. 9-10 beers every weekk#
3. Parantha’s & heay punjabi diet
4. Night shifts
5. Messed up Daily routine & no schedule
To counter i have started
1. Meditation
2. Cardio (30 min every day)
Not sure if this exercise is enough as i won’t b starting heavy exercises before following cardio regime for atleast 4-5 weeks.
However i am clueless about diet part most websites suggest american or european meals & they would be difficult to find in NCR.
I am looking for a balanced diet plan with no starving/fasting at all. Please suggest diet plan considering below mentioned points.
1. Easy to cook/prepare or should be easily available in Restaurants
2. Has to be North India
3. Should not be focused on weight loss but should be healthy & balanced.
Thanks in advance!
Rohit
Hi Rohit,
Thanks for reading at Dietburrp. I am working on a 1500 calorie north indian diet plan. will be posting it in coming weeks . plz subscribe to our rss feed to get a notification when it is up. :)
hi payal mam,
I weigh 72 kgs and am 5 feet.My problem is i have a fracture femur got operated. I still sme how managed to loae 7 kgs only thru diet and its not possible for me to excercise i can walk but it pain me vry badly.Dr adviced me to reduce more …I really want to lose 22 kgs more can u pls pls help me i beg of u m 25 year old …It vl be a great favour for me …god bless u
thank you,
Hi Pradnya,
Thank you for reading at dietburrp. Dont worry all will be well . you can try following the diet plan here – https://www.dietburrp.com/indian-diet-plan-for-weight-loss/ this shall help you in initiating weight loss. follow it for a month and then we shall se the result and i ll help you the way ahead ! All the best
I sleep around 12pm to 7pm…..is it advised to have chapati before sleepin….that is the time u hv mentioned for roti……rest of the time…fruits is fine….i would want to hv atlist 1chapati once a day…else makes me dizzy…..pls sugst best suited time
Hi Parul,
Thanks for reading at Dietburrp. Yes yes , please have proper meal with carbs, protein and other nutients atleast once a day , or it will affect your halth in bad way. just that after having your food, have a glass of warm water with lemon and then sleep .
So I can see the result in 1 week or 1 month?
You can start noticing the difference after 1 week, itself .. but i would suggest you to continue it for atleast a month
Hi Payal, Nice diet chart. I am working 1 month in night (8pm to 5 am) and 1 month in day (8am to 5Pm). Please let me know how to maintain my weight. Even I want to reduce at least 10 kg as I am 5 ft. in height and 56 Kg by weight. Even I have another concern that I have started getting double chin and want to reduce my stomach also. And final concern is I have busty figure, so please suggest me something that can reduce my breast size also.
Regards
Smita
Hi Smitha , Thank you ! you can try the aboive mentioned diet chart , this will help you in intiating weight loss. you can lose up to 4-5 kgs by t=following this chart. if you lose over all weight, you would lose the fat stores from concerned areas. 45 mins workout is also necessary for better results along with this diet chart.
Hi Payal,
Very useful chart.
Could you please update the diet chart to reduce tummy.
Hi Suma,
yes its on my list !!
Hi Payal,
I am ankita 24 year old my height is 5.1 and my weight is 57 kg
i am having night shift( 8pm to 5am )
i want’t to loose my weight atleast 10kg kindly suggest me the diet plan ……..
Hi Ankita ,
sure . please see this page – https://www.dietburrp.com/diet-services/