Getting into a restaurant and waiting for your order sets your stomach on fire! And this fire may really eat you up if you are about to be served with paneer butter masala, dal makhani, tandoori roti and chicken biryani! The names of these popular north Indian foods are enough to bring about some emotional hunger even if you have had your last snack just a few minutes ago! But what about your promises on shedding off a few kilos? “Gone with the wind?” No! Hold it right there, here is a North Indian diet plan for weight loss. Achieving weight loss goals with the north Indian diet may not seem to be feasible for you, but limiting your caloric intake to 1200 a day may help to serve your purpose.
Here is a sample Indian diet plan for weight loss for you:
Table of Contents
Indian Diet Plan for Weight Loss (1200 calories)
| Food Item | Amount | Calories (kcal) | Protein (g) |
|---|---|---|---|
| Early Morning | |||
| Lukewarm water with lemon | 1 cup | ||
| Tea (without sugar) | 1 cup | 35 | |
| Marie biscuits | 2 | 56 | |
| Breakfast | |||
| Skimmed milk with sugar | 1 glass | 90 | 8 |
| Brown bread upma | 1 plate | 205 | 6 |
| OR | |||
| Besan Chilla | 2 | 290 | 12 |
| Mid-Morning | |||
| Fruit salad | 1 small bowl | 40 | |
| Lunch | |||
| Veg Khichdi | 1 medium bowl | 202.5 | 9.5 |
| Veg raita | 1 small bowl | 75 | 3.5 |
| Mix veg salad | 1 bowl | 30 | 2 |
| Evening | |||
| Tea (without sugar) | 1 cup | 35 | 2 |
| Wheat rusk | 2 | 120 | 6 |
| Dinner | |||
| Missi roti (without oil) | 2 | 200 | 6 |
| Mix veg | 1 medium bowl | 95 | 4 |
| Curd | 1 small bowl | 30 | 1.5 |
| Total | 1213 kcal | 50.5 g | |
When Kareena Kapoor started off with her “size zero” venture, many people thought that she will not be able to lose her hefty look! Being a typical Punjabi woman with all the “Punjabi tastes”, how could she finally achieve to hit the target? It was passion coupled with a dedication that allowed her to get into “Tashan” or “style” while defeating her intense urge for Aloo Parathas, a “must-have” breakfast in every Punjabi family!
Video on Indian weight loss diet:
Watch this short Video about 1200 calorie Indian diet Plan for Weight Loss And don’t forget to subscribe to our channel for more diet plans and tips on weight loss.
Do check our other regional Indian diet plan for weight loss:
South Indian (Karnataka cuisine )
So many of our readers write to us every day regarding their confusions and queries regarding this plan while following it and about the effect of this diet plan on their weight, some readers have even lost around 5-6 kgs weight in a month by following this diet plan. We are happy that our weight loss diet plan has helped them. If you too have any questions, please post it below the article. You can also subscribe to our diet services if you wish to get a diet plan tailor-made to suit your timings, lifestyle, and diet pattern. Please visit this page – Diet services
How is an Ideal Indian diet plan for weight loss made?
An Ideal Indian diet plan for weight loss can be designed keeping in mind the person’s individual requirements. Every person has a different caloric requirement. The calorie requirement is based on various factors like age, sex, medical conditions, activity levels, metabolism, etc. To lose weight in a healthy manner, calculate your BMR (Basal Metabolic Rate). This will help you in knowing how many minimum calories your body requires in order to function properly.
This Sample north – Indian diet plan for weight loss will provide you with an idea of what ideally a 1200 calorie north Indian meal looks like. Although you must understand that this is just a generalized Indian diet plan for weight loss, it may or may not suit your weight loss goal as there are chances your body requirements will be different. So do consult your dietician in-person to know if you can use this 1200 calorie North Indian Diet plan for weight loss.
If you are interested in spot reduction, you can read –
How to lose fat from face / how to lose double chin
Tips to lose fat from hips and thigh
Indian weight loss diet:
When I say Indian weight loss diet or weight loss diet for Indians, you may think of what nationality has to do with weight loss. But it is definitely related. You will find the answer as you read ahead. Every time you search for weight loss on the internet, you would find hundreds of websites popping up with various diet programs. Most common amongst these are the south beach diet, or general motors’ diet, or the Atkins diet. In our curiosity to lose weight, we hurriedly download one of these diets and start following it blindly. But does it really help? No, but the above given Indian diet plan for weight loss will help.
While we research about Indian weight loss diet, we come across many fancy food items that are a little difficult to find in India. We instantly start looking for them and buying them online or at supermarkets and spend a fortune on them. Here are some Indian foods that are locally available and are equally or even more beneficial for our health and especially for weight loss.
Top 10 Indian Foods For Weight Loss
1] Flaxseeds:
The Indian diet plan for weight loss will not be complete without flax seeds. flax seeds are grown in northern and central parts of India and have been a part of the staple local diet for centuries. Its importance and nutrient contents were highlighted only 2 decades ago. Flax seeds have been enjoying the attention of dieters all over the world ever since.
How does Flax seeds help In a weight loss diet?
- Lignans – the lignans and fiber in flax seeds help in reaching early satiety (the feeling of fullness). This helps you in cutting down on your food intake. Flaxseeds also help in weight loss by keeping you full for a longer time. The glycemic index of flax seeds is very less, and hence when you add grounded flax seeds to your yogurt or sprinkle it over your salad, it gets absorbed slowly and keeps your blood sugar stable for longer and you do not feel hungry early.
- Lecithin – Flax seeds contain lecithin. Lecithin helps in breaking the fat from the food and the fiber in the flax seeds helps in carrying these fats to the intestine for elimination. And thus saves you from absorbing most of the calories these fats were to provide you with.
- Fiber – The soluble and insoluble fiber in flax seeds makes it a natural laxative. Flax seeds help in cleansing your intestine of the metabolic wastes produced during the fat break down while you are on a weight loss regime. Flax seeds help in promoting the growth of healthy bacteria in the gut and thus helping in better digestion.
- Omega 3 – As we all know, Omega 3 helps in improving heart health. Hence flax seeds are especially good for those who have diabetes and blood pressure or any other heart problem and want to manage their weight.
Tips to include flax seeds in Indian diet plan for weight loss :
- Use freshly ground flaxseed powder to sprinkle over your yogurt/curd bowl, salads, whole wheat flour dough, dals and on your vegetable preparations too. * Precaution – while using flax seeds powder, ground flax seeds freshly. The oils in flax seeds powder undergo oxidation quickly when exposed to air.
- Use roasted flax seeds to make accompaniments like chutneys.
- You can take a tsp of flax seeds and eat on empty stomach in the mornings.
2] Yogurt / curd:
Curd is an inseparable part of a vegetarian Indian diet for weight loss. If I tell you that you can consume more calories and still lose weight, you will think I am joking. But this is true. A study conducted by the International Journal of sports nutrition and exercise metabolism concluded that 3 servings of curd consumption helped women to lose more fat than those on a low-calorie diet.
How does Curd help in the Indian diet plan for Weight Loss?
- Calcium – Dr. Robert Heaney, MD, (an internationally recognized expert in bone biology and calcium nutrition with Creighton University in Nebraska) found in a study that calcium helped in better fat break down in individuals who wanted to lose weight. Yogurt is a good food source of calcium has a similar effect.
- Probiotic – As we know that curd/yogurt has active cultures and they help in the growth of friendly bacteria. It improves digestion and immunity and ensures better nutrient absorption. These probiotics help in weight loss too. Although yogurt alone cannot bring about weight loss, if you are already following a weight loss regime for diet and exercises, the curd will help you in achieving your weight loss goals faster and then maintaining them in the long run.
- Protein – The protein present in curd facilitates the weight loss process by becoming the source of energy as well as taking care of the ill effects of strict dieting. It will help in the prevention of hair fall and dullness and dryness of the skin. So that your skin glows while you shape up your body.
Tips to include yogurt in Indian diet plan for weight loss:
- You can have a cup of plain, low-fat yogurt before or after your meal.
- You can mix a fruit and flavor curd/yogurt and have it as a mid-meal snack.
- Curd can also be used as a dressing for your simple salads and koshimbir.
- You can make buttermilk out of curd and drink it in between the meals whenever hungry or thirsty. This will help you in feeling full without adding up on the calories.
3] Tomatoes:
These colorful little berries do not only increase the food appeal but are a lighthouse of nutrients and have a number of benefits when it comes to weight loss diet. The tangy taste will help you sail through your weight loss diet with energy and without starvation.
How does tomato help in the Weight loss diet?
- Vitamin c – According to the Journal of the American College of Nutrition, Vitamin C Increases the fat burning rate by almost 30 %. Those who are deficient in Vit C, do not lose much fat despite low-calorie diets and strenuous exercises. So if you want to cut down on your fat stores, Add Tomatoes to your meals and see your hard work getting paid.
- Lycopene– Lycopene is an antioxidant and helps in preventing oxidation damage. This will indirectly help in improving immunity and stamina so that you can work out better and burn more calories. Lycopene also helps you in becoming healthier as you lose weight, It helps you reduce the bad cholesterol from the blood vessels and improves your heart health too.
- Oligofructose – After a fatty meal, the small intestine releases a Hormone called CCK (cholecystokinin) in the stomach. CCK tightens the valves between the stomach and intestine contributing to the feeling of fullness and helps in reducing the chances of overeating. Oligofructose in tomatoes helps in sustaining this feeling of fullness for longer
- Carnitine – Tomatoes contain Carnitine that speeds up the process of fat break down in the body.
Tips to include Tomatoes in Indian diet plan for weight loss:
- You can use tomatoes in your salads before both the main meals.
- You can add tomatoes to your juices
- Have tomato soups or add tomatoes to your vegetable-based soups. It especially tastes great with beans and peas.
4] Cinnamon (Dalchini):
Cinnamon is a local spice and famous for its sweet aroma. It has a lot of other health benefits too. But let’s first see how cinnamon helps in weight loss.
How does Cinnamon help in the Indian Diet Plan For Weightloss?
- Manages blood sugar – Cinnamon helps in better sugar management by supporting insulin and increasing the absorption of glucose. Lesser glucose in the bloodstream results in lesser fat storage.
- Aromatic oils – The oils in cinnamon that contribute to its aroma helps in bring in satisfaction with the diet food and make you enjoy your meal and eat less. This definitely contributes to weight loss.
- Improves digestion – Experiencing gas/flatulence and heaviness due to increased intake of raw veggies and salads in your diet for weight loss? Cinnamon helps in better digestion, soothing and calming of intestine lining, treating constipation and improving colon functions. Overall aiding in the weight loss process.
Tips to include Cinnamon in your weight loss diet:
- You can add cinnamon to your green tea or have cinnamon tea.
- Use cinnamon powder to sprinkle over your desserts for better blood sugar management.
- You can use a cinnamon stick and boil it along with water. And drink this water all day long.
- You can add cinnamon powder to the seasoning of your food.
5] Almonds:
The international journal of obesity published a study stating that People who ate 85 gm of Almonds every day Noted an 18‘% reduction in their weight and BMI when compared to dieters who did not eat almonds noted only 11 % reduction in their weight and BMI.
How does Almond help in weight loss Diet Plan?
- Alpha-linolenic acid (ALA):– Ala in Almonds increases the rate at which fat is burned in the body. It helps in reaching early satiety (feeling of fullness). Manages cravings and prevents overeating.
- Protein – Almonds are a rich source of protein and do not contain any carbs to contribute to body weight.
- Metabolism – Almonds help in increasing the metabolic rate of the body and helps in burning more involuntary calories. Thus aiding in weight loss. Read – Health Benefits of Almonds
Tips to include almonds in your weight loss diet:
- You can soak 12- 15 almonds overnight and have it in the morning and night with your glass of skimmed milk or warm water and lemon.
- You can use soaked and chopped almonds to sprinkle on your salads.
6] Bell pepper (Capsicum):
Green, yellow, orange and red; bell peppers come in all vibrant colors assuring their nutritive richness. The Indian bell pepper is rich in Antioxidants like Vitamin and Vitamin C. It is packed with folic acid and fiber. 1 bell pepper contains almost your 1 days requirement of Beta –carotene which explains its role in the maintenance of healthy skin, hair, and nails.
How does Capsicum help in the Indian diet plan for weight loss?
- Capsaicin – Capsaicin found in all kinds of hot peppers and chilies has a tendency to raise the body’s temperature. This calls for using up more energy and raising the metabolic rate in a person. Capsaicin also is found to suppress appetite to a bit. All these definitely call for assistance in your weight loss.
- Dihydrocapsiate (DCT) – Unlike Capsaicin, DCT is found in the sweeter varieties of pepper, but has a similar action on weight loss. It helps in burning up extra calories from the body by raising the body’s temperature.
- Piperine – in some scientific studies done over a mouse, it was found that piperine in black pepper helps in preventing the formation of new fat cells in the body. Although this does not prove that it will be true for humans, there clearly is no harm in adding this black pepper powder to your salads and adding on the tastes and expecting some good results too.
Tips to include Bell peppers in your Indian diet plan for weight loss:
- You can use all varieties of capsicum in your salads, brown bread sandwiches and whole wheat pasta preparations. This will not only add up on taste but weight loss factor as well.
- You can grill them on skewers and have them as starters along with other veggies.
- You can add some chili flakes and black pepper powder to a variety of foods, salads, and soups.
7] Melons:
Watermelon, cantaloupe, and squash come under melons. These fruits are very rich in potassium and Vitamin C.
How does Watermelon and Musk Melon help in Weight loss Diet?
- Melons are highly rich in potassium and contain a lot of water. When these melons are eaten in a good quantity, they lead to water flushing through excess urination.
- It is a blessing in disguise for those who have a sweet tooth and are watching out their weight. The sweetness of this fruit will help in satisfying the urge of eating a sweet and at the same time will prevent you from adding up on your waistline.
- Melons are especially good for women or men who have a water retention problem and feel bloated all the time. Melons will help them pass out the excess water through urine and feel Normal and fresh.
How to include Melons in the Indian diet plan for weight loss?
- You can have Melons fruits as mid meals while on diet.
- You can have a mixed fruit platter with lots of melons for your breakfast.
8] Brown rice:
These complex carbs providing grains are the best way to satisfy your urge to eat rice and still manage to lose weight.
How does Brown Rice help in weight loss Diet?
- Fiber – the goodness of fiber can be enjoyed in abundance in Brown rice. It helps in getting the feeling of fullness and to reach satiety early. Hence you can save yourself from overeating.
- This unpolished husky brown rice is more nutrient-dense than white rice and hence saves you from deficiencies during weight loss.
- The complex carbohydrates help in slower digestion, and slower release of glucose in the blood. This helps in preventing hunger pangs.
Tips to include Brown rice in Indian diet plan for weight loss:
- You can have brown rice pulav for your lunch/dinner.
Read – Is rice good for weight loss?
9] Papaya:
Papaya has a belly-flattening effect and is very beneficial when it comes to weight loss diet.
How does papaya help in the Indian weight loss Diet?
- Proper digestion – when you follow a weight loss diet you tend to eat a lot of raw fruits and vegetables as salads. Constipation is a common problem after changing your lifestyle, which slowly gets normal. “Papain “a coenzyme in papaya helps in proper digestion and helps in regular evacuation of waste.
- Papaya helps in treating bloating and water retention as well.
Read – Benefits of papaya on weight loss and health
Tips to use papaya in your Indian diet plan for weight loss:
- You can have papaya for breakfast.
- Mix papaya with other fruits and enjoy wholesome goodness with a lot of micronutrients that will make your skin glow.
- You can also grind papaya to get its pulpy juice and mix it with your other mocktails or have it plain with spices.
10] Lentils:
Lentils are an inseparable part of vegetarian weight-loss diets. These are the best sources of Vitamin B group as well as proteins for vegetarians.
How do lentils and sprouts help in the Indian weight loss Diet?
- Sprouts majorly provide calories from proteins and have little carbohydrate. Protein-rich foods support in weight loss and lentils are hence the best.
- If the Weight-loss diets are not planned properly or are inefficient, they bring in problems like dull and dry skin, hair loss, and mouth ulcers and under-eye patches. Including sprouts in your diet will help in covering up for proper Nutrition.
- Sprouts are rich in fiber and hence help in reaching satiety and keep you full for longer.
Tips to use sprouts in Indian diet plan for weight loss:
- You can use sprouts as salads in boiled or steamed form. The raw form is a bit hard on digestion and may cause gas/flatulence.
Did you Know?
- The brain needs a 20 minutes span to receive signals from the stomach to stop eating. By when you already must have overeaten. To manage this, you must have a plate of salad and a bowl of soup first, and after a gap of 10 – 15 minutes you should consume your main meals. This way you can save yourself from in taking extra calories. Having salads and soups have the extra benefit of consuming a lot of fiber which is helpful for weight loss.
- A lot of Indians are confused about the right time to consume water during a meal. Some people believe that having a glass or two of water before a meal will help in curbing the appetite, which is not entirely true. Water will easily pass out to your intestine and you would immediately feel hungry. Water should be consumed in between the meal. This helps in better digestion and bolus formation. People who drink water with their meals face fewer problems of acidity, constipation or indigestion.
Some more Diet Tips for Indian weight loss diet:
- Eat everything you want but maintain moderation. Choosing from a variety of foods will ensure a healthy weight loss.
- Soft Drinks, Alcohol, fries, potato chips, and potato wedges provide empty calories and should be completely avoided while on weight loss diet
- Try to intake all the bright colored foods like red, orange, yellow and greens. Include a lot of green leafy veggies, they not only provide a lot of important nutrients but also provide a lot of fiber that immensely helps in weight loss. Include carrots, Pumpkin, all the colored capsicum for maximum health benefit while on a vegetarian weight loss diet.
- Go low on carbs and increase your protein intake. As mentioned above, have a bowl of yogurt/curd, skimmed milk and paneer (cottage cheese).
- Increase your fluid intake. Have a lot of soups, fruit juices (without adding sugar), coconut water, buttermilk, milk, and plain water. Consuming fruits with a lot of water content like watermelons is of help too.
- Change your cooking methods. Give up on deep frying and use a microwave or air fryer, replace frying with grilling and steaming or cook in a microwave. These would help in cutting down on a lot of calories.
EndNote
Understand the reason behind your weight. If your weight is attributed due to hormonal issues, diet alone cannot help you in weight loss. You will need to take medical support as well. If a sedentary lifestyle is a reason behind your weight, exercising will be equally important as is dieting.
You can try using the above-given information about the Indian diet plan for weight loss on your own. If you find it hard to implement, we can help you design your personalized Indian diet plan for weight loss. Please visit this page – Diet services
Read more
– How to lose weight effectively (10 -15 kgs)
Image : Copyright (c) 123RF Stock Photos
Hi Payal,
I am 28 yrs old with 88 kgs weight and height is 5’11”. I go to gym 5 days a week including running, cycling and other light weightlifting trainings.
In breakfast I have corn flakes and 250 ml of milk along with almonds and boiled chaney.
1 hr before lunch I take a glass mausmi or orange juice.
In lunch 3 chapatis with dal or some other vegetable.
In evening a take a cup of tea with some buiscuits n at times bhuney hue chaney.
In night i have my dinner by 8 that consists of 2 chapatis with either dal or vegetable.
Post dinner i have one fruit and in night one glass of milk attimes.
Now I am planning to follow the above diet plan bt since I have now included weight lifting in my schedule can you assist me with veg protein items as I am not in favour of taking artificial protein or any other kind of supplement.
Thanks in advance.
Regards
Anshul Sharma
Hi Anshul,
Thank you for reading at dietburrp. Yes you can follow the above given chart. and i am super confident that with the exercises you have mentioned and this kind of diet routine, you would lose great deal of weight. :) so get started.
what time do you go to gym ? add pre and post workout meals to the above plan.
pre work out meals , check this – https://www.dietburrp.com/pre-workout-nutrition-tips/ it has a lot of options and combinations .
Post workout meal – a milkshake , fruit smoothie , fruit juice , coconut water are god options
Vegetarian sources of Protein includes
– soyabeans , roasted or any aother form like nuggets , beans, milk, tofu
– Milk , curd , lassi , yougurt, paneer, skimmed milk powder
– Dry fruits , nuts and seeds like almonds , walnuts, flax seeds , groundnuts,
– lal chana , kala chana, rajma, chole, beans and other legumes.
TO increase the protein intake , best way is to incorporate 5-8 tsps of skimmed milk powder in your schedule, with milk , vegetable gravies , dough etc .
Hi,before 1 yr i used to weigh 58 kgs but now i weigh 72 kgs,i tried but weight keeps on increasing,i work and have very less activity in office.my height is 5 feet 2 inches and i am 24 years,i hv not been able to get a good diet plan yet,please help
Hi Shweta,
At your age, exercise and diert in combination works well to help you lose weight. you can use the above given diet plan for weight loss or buy a personalized diet consultation from us to have a custom made diet chart for weight loss. walking for 45 mins or any other form of workout will help you further. it is basically inactivity that leads to weight gain. so treat that and you ould come down to your original weight.
Hi Payal,
thanxx for ur quick response…i would try to stick to diet chart of urs for a month,actually i want lot of variety in my diet plan,cant keep on having same thing everyday,its very boring,in winters what are the best food which sould be taken which complement weight loss and make u warm also,,,?after 1 month i will go for your customized chart,please send me details of that too..,,,shweta
Hi shweta,
yes variety is must to make you enjoy food and health while you are on your weight loss journey. It also keeps you motivated. Best foods in winter for weight loss are vegetable soups. they are warm , taste lovely and help in weight loss. include varieties of vegetable based soups without cream. broken wheat daliya, oats and fruits like papaya are other options.
whenever you wish to take the customized plan, which ofcourse has a lot of variety, you can write to me at payal@dietburrp.com and ill send over the details :) all the best !
I am 33 years old,my weight is 74 kg and height 5.4′ i am working my routine is so busy i.e why i am unable to do exercise .i want to reduce 10 kg weight plz suggest me best diet plan to reduce the weight as there is a marriage of my sister in january
Hi Seema,
Actually you can try following the above given diet chart. but it will better if you can take out 30 – 45 mins for walking / jogging. actually this is the rite age for losing weight. 2 years from now, your hormones would start undergoing changes and weight loss will become even more difficult for you. hence no matter how busy you are , but you must plan to utilise these 2 years properly for your health in order to remain fit for the rest of your life.
so now you can try following the above given chartfor 2-3 weeks and see the reults and then change the diet plan to something even stricter to be able to lose evenn further. you can also buy a customized diet chart for yourself from us . if intersted you could mail me and ill send over the details to you.
Hey Payal
I am 24 yrs old. My height is 5 2′ and weight is 59 kgs. According to my height I shud be around 56 kgs. I am working as a teacher, not having a complete sedentary lifestyle, but yes quite relaxed. I was always around 52-54 kgs before, but in the last few months all of a sudden I gained wait without even knowing. So I want to shed around 5-8 kgs.. And be around 50 kgs if possible. And I also want to get rid of the extra fats on my tummy,and thighs. I am afraid to jiin a gym bcz once I leave working out at gym I may drastically put on weight again (thats what ppl told me). So, I wanted to know if I simply walk for 30 mins -1hr everyday and follow the following diet can I achieve my goal (i.e, losing about 5-8 kgs, and get a flat tummy and reduce those extra thigh fats) in 1-2 months ??
The diet is:
Morning breakfast: 2 white atta rotis wid egg omelate.
Mid day (around 12pm): 2 biscuits
lunch (at 3pm) : 1 handfull (3 tablespoon) of rice wid fish/veggies and dal
snack (at 7pm): tea/coffee 1 Cup.
Dinner (9:00 pm): 2 rotis with 1 piece chicken.
Plz suggest me if any changes r required in the plan. And suggest me smthing to reduce stomach and thigh fat too. Thank u soo much. Looking forward to you reply :)
Hi Farzaana,
Thank you for reading at Dietburrp. dont worry you would be able to get your target soon if you stick to the routine given. yes walking for first 30 mins and then 15 mins jogging / running / brisk walking will help you lose weight. the diet you mentioned is also ok. but you need to add some fruits and salad. your diet lacks fiber and that can be a reason of sudden weight gain.
Also increase liquid intake. in terms of warm water and lemon, buttermilk, coconut water , green tea and you would see some magical changes in body !! all the best !
Thank you soo much for your reply Payal. I will definitely consider your suggestions. Your words have brought back the confidence in me to lose weight.. Thanx a lot! :)
Hie Mam I am 25 yrs female and have a weight of 85 kgs . My height is 5 feet. I am supposed to lose a minimum of 35 kgs kindly suggest me how to do it. I am a vegetarian bt can have eggs. I can exercise also as I am free nowadays.
Hi apeksha,
Thank you for reading at dietburrp. you should try following the above given diet chart in combination of a 45 min exercise / workout routine. try following this and let me know if you face any problem, i will try to help you with that.
Thank you so much madam. I donot drink tea can I drink coffee instead of it and at times can I take dal instead of mix veg if yes which dals.
Hi apeksha,
All dals are fine, but mun g dal is easily digestible so wouldnt overload your system while you eat raw salads too .. so go for mung dal , it is absolutely ok to have dals.
yes you can have coffee. or even best take herbal tea or green tea .. they help you great deal to keep metabolism raised and thus facilitate in weight loss.
mam cn i take bournvita in skimmed milk or choc powder cz i vomit if i drink plain milk. n cn u tell me the recipe for brown bread upma n in the evening are there any options besides the wheat rusks
Hey apeksha, i am posting brown bread upama receipe first thing in the morning tomrrow, so you can check our recipe section later in the day tomorrow. yes you can add bournvita or any flavor you wish to your skimmed milk. in evening you can have 2 rusks, or 1 khakra, or 2 marie/cream craker biscuits/ handful of roasted channa, or 1 katorie steamed corn.
Hi Payal,
My weight is 65kgs and my height is 5.2″. I am 37yrs old and I have two kids. I am really trying hard to loose weight but nothing is happening. I have started having constipation also. Please suggest some diet plan for me.
Hi priya,
Thank you for reading at Dietburrp. you can try the above given diet chart to lose weight. for constipation try having carrot + beetroot + any other available fruit’s juice on a regular basis. increasing your liquid and fiber intake will also help in releaving constipation.
Thanks so much Payal for your reply. I will definitely try this and get back to you.
Hello maam. Im karan . My height is 5’7 and I weigh 127kg. Im 16 years old. Please suggest me with a good diet that will help me loose weight. I love non veg.
Hi karan, Thank you for reading at Dietburrp. You can try following the above given diet chart. but as your goal is big, you need to couple it with some sort of exercise. you can start with walking / jogging for first 2 months. and then 3 months onwards you can join gym. I assure you that if you follow this chart religiously and stick to exercisees, you would be able to come within 100 kgs very soon. in case if you face any problem during your diet schedule , do write back and i would be happy to help you. :) keep reading at dietburrp. all the best !
hi payal
I am 27, weigh 62 kgs and 5.4, is this an ideal weight or do i need to lose to more as my weight is stuck on 62 for a long time and i am not losing even after doing 75 mins of yoga and some excercises in the evening. Please suggest……
Hi Divya,
Yes you are in your right weight range , losing a kg or 2 will make you fitter though. you need to change your patter of exercise and timings too . yoga has helped you so for, but its not helping you in further increasing your BMR. shock your body by participating in faster activities like cycling / swimming if not these then do jogging / running , and you would see the results in a few days. :) All the best . keep reading at dietburrp.
thanks for ur advice payal i want to know one more thing i m at child rrearing stage so i m afraid that i may gain weight so do u think that above plan will work or do i need to for excercises..
Thanks
Hi dolly,
Sorry but i dindt get you. by child rearing do you mean you are lactating ?
i m sorry payal the term is “Weaning” not “Rearing” i m in weaning process…..
thanks
hmm .. No dont worry nothing will happen , but make sure you remain active through out the day , if not start with some 30 mins exercises , this will help in maintaining :)
hi payal,
please help me..im follwoing a healthy life style for the past 2 years..
im fit but still my wieght is 64 kgs..recentlyi came to know im suffering from thyroid..my height is 5.2 and age is 25 years..
i work out 6 days a week in the gym ..that too a very heavy workout. also because i want to lose weight quickly for an upcoming family function i started a 45 mints running schedule too..i dont eat junk food or late at night or any food that is unhealthy.
still my wieght is stuck but i have been fitter and less flabby than i used to be..
please help me ..i have tried everything
suggest something
Hi Akansha , don’t be upset. you need to understand that your problem is a little different from the rest of the world. your weight is not because of ignorance and sedentary lifestyle. but its hormones. and you are doing your bit to be active and lose weight. believe me hard work never goes wasted. as you said you are losing in inches, it is good sign, at least your body is responding in some way. may be your muscle composition is more than the body fat . hence this is happening. it is a good sign.. please read this post to take a few tips about thyroid and weight loss –
also taking warm water and lemon in the morning and 2-3 times more through out the day has helped many of clients with hypo thyroid to decrease their medication and get thyroid to function normally. I THINK YOU TOO SHOULD TRY FOR SAME.
experiment with your diet and exercise, same schedule will make your body get used to it and then the BMR get s constant. for losing weight with thyroid, you should be trying thing that would ultimately help you in increasing your BMR. weight loss will automatically happen, though the rate would be slower, but you would definitely get the results.
Hi Payal,
Im from Mumbai. Im 5″1inch and weigh 57 kgs. I would like to lose 5 kgs. Can you suggest me a diet plan where i can lose 5 kgs. in a month or two ? Im not a gym goer. I eat non-veg and south indian dishes too. Request you to suggest me a good diet plan where i can reduce 5 kgs. and then maintain myself after that. Thanx a lot. God bless.
Hi Indu,
Thank you for reading at DietBurrp. You need to lose excatly 5 kgs to be in your ideal weight according to your height. you can try the above given diet plan for weight loss. and with this please try to walk for 40 – 45 mins daily. as these are the last few kgs, it might be a little tough to lose this weight with only diet. exercise and diet work better in combination, specially for those last few kgs. it might take 2 months to come to your ideal weight . after which ill help you with a maintenance diet plan. but for now , you must first follow the above given chart for 2-3 weeks and see the results. then you will have to change the plan further for next month to continue losing weight and reach your goal. so why wait, start with this plan today and in case if you face any difficulties foillowing the plan let me know and i shall try to help you with it. :) all the best. keep reading at Dietburrp.
hello PYAL my problem is NES night eating syndrome I am 5.4 in height and my age is 36 years I am married woman with 4 kids my weight is 78 kg ,my weight is increasing day by day rapidly plz do something suggest something how to overcome my wt
Hi Saadia,
Thanks for reading at Dietburrp. are you exercising ? if not then you definitely need to start with walking or any other form of exercise that suits you. as far as diet chart is concerned , you can try following the above given chart. but for your night time eating, there are a few tips you could follow
– brush your teeth when you finish up your work and feel you are ready to go to bed.
– if you have early dinner, delay the timing or add a glass of milk before bed time.
– munch on sounf / elaichi when you feel the craving
– get rid of all the junk food at home, lock it away and give the keys to your husband !
– keep fruits and salad veggies like carrot / cucumber / tomatoes handy .. and if you feel hungry , munch on these.
– try to give away all your tention, people who are stressed tend to be emotional eaters and crave for food even when they are not hungry.
– depression and mental stress can also lead to these problems. so the only cure is to get rid of anything thats bothering you. and attain mental piece and every thing will fall in place
– get your blood sugar checked .
i hope these tips helps you in recovering from your problems. active lifestyle with exercise / yoga / meditation and a healthy and balanced diet is the key to fitness.
be free, and let go !!
Hi Payal,
My name is Raksha, age 36, height 5feet 1inch, weight 70 kg.
I have been diagnosed with high level of fsh(follicle stimulating hormone), where I feel bloated all the time. My weight has increased.i am under medication .I exercise for almost half an hour every day and follow a normal diet.I am a pure vegetarian. Can the above diet be followed or any other changes need to be made.Pls suggest as I really want to loose weight and be fit.
Thank you
Hi Raksha,
Dont worry, the bloated feeling is common when FSH levels rise. yes you can try the above given chart , with a few changes here and there. As most of your excess weight is water weight, you need to follow the guidelines mentioned here – https://www.dietburrp.com/water-weight-how-to-lose-water-weight/
and eat more of these natural diuretic foods in your diet – https://www.dietburrp.com/natural-diuretics-to-help-you-lose-water-weight/
In case if you face any issue while following the diet plan, do let me know and i shall try to help you . :) all the best !! keep reading at dietburrp !
Hello madam, thank you for your post. Im 25 yrs old,im 5’2″ and weigh 65 kgs. I lead a sedentary life style. I need to lose at least10 kgs in a month. Pls suggest me a weight lose plan. Thank you.
Hi Anna,
Thank you for stopping by and reading at Dietburrp. while 10kgs is a too much to be lost in 1 month, you must take it a little easy if you are looking for a permanent solution to your weight ! the above mentioned diet plan should be of help. and if you want to increase the weight loss, couple it up with any form of brisk exercise for 45 mins anytime during the day ! and this shall help you attain your goal in around 2 months time. dont ever choose crash dieting, you will lose your entire month losing only water weight, which will come back on the day you give up on the diet and c ome back to routine. so dnt get carried away. be realistic and lose efficiently and permanently ! all the best ! :) keep reading at Dietburrp.
Hi Payal,
I am frm Malaysia, and having a wholesome indian lunch during work can be quite daunting. I am currently 73kg and have a good 20kg to lose as I’m 160cm. I have enrolled myself into the gym as well and would need your assistance for my food plan.
My breakfast consist of coffee and 2 wholemeal bread with peanut butter spread. Then for mid morning i try to have almonds and a banana. Lunch either would be 2 chapati’s or a little rice with some chicken and vege. I plan to take protein shake mid evening as ill be going to the gym soon after. Dinner then would consist of some rice with dishes.Please advice on how can I modify my diet to achieve best results. Thank you
Hi Divya,
Every thing else looks in place, except just add warm water and lemon in the morning and post gyming. also add green tea wherever possible. and change your dinner to something lighter and better. like daliya, khichadi with soups and salad . is it possible for you to cook for dinner ? both these dishes are easy to make and are hassel free. see if you can if not you must tell me the available options so that i can guide you like wise. read – https://www.dietburrp.com/burning-body-fat-for-weight-loss/ to know how to utilise your gym timings perfectly to burn fat .
Thanks alot payal. I would definately incorporate lemon into my diet. Should I take half lemon with water with honey? Preparing dinner would be rather difficult, would it be ok if I take banana with milk or is there anything else that you would suggest? and having protein shake prior to my workout is fine i guess then Payal, since i tend to get rather hungry mid afternoon and would nt be able to sustain till my workout at night. Thank you very much Payal..
hi, yes you can go ahead with lemon water in the proportion you mentionEd. for dinner you can have brown bread sandwich or wheat flakes with milk or soup and sala. Eith khakra. protein shake is fine before your workout you can also take fruit or miLk shakes
Thank you Payal. But wanted to get an idea..i used to follow this meal replacement prog for some time but to no avail. Is there any particular reason that it didnt yield any results? previosuly, i used to consume herbalife, at first i did lose some weight, after that it was on plateu. And how do i check if i have any thyroid issues?
Hi,
to check thyroid functioning, you need to get your TSH, T3 and T4 levels checked from a lab. the reading will tell you if any thing is wrong.
To be very frank i never believed in meal replacement products. they are only ways of minting money from people. They only have a temporary effect and within a few days / months , they end up weighing more than what they used to.
Permanent weight loss needs lifestyle changes . eat everything yopu wish to, but in moderation . extremes of evry thing is bad. diet and exercise are the best possible solution for a layman to have a healthy body.
Hi Payal,
Thank you for all your suggestions. Its been great help. Could you suggest a meal during lunch, as I would nt get the options as your diet plan in Malaysia. I can get chapatis or even whole wheat naan with dhal, but that would be without any veges. Would that be fine? Sometimes I do take tuna sandwich as well.
Plus, would banana and milk be sufficient for dinner, after exercising to keep it light?
Hi Divya,
for lunch – I am afraid nan is made of maida and will not be a gud idea for a weight loss plan… Instead you can opt for tuna sandwich with brown bread and no fat. Or a subway sandwich, or any salad and sooup and some time brown rice / whole wheat noodles /whole wheat pasta etc.
for dinner – After a workout only milk and banana will not be sufficient enough. Rather have skimmed milk with wheat flakes / oats / mu;ltigrain flakes / museli and a fruit like apple / orange / any melons / any citrus fruits. Aavoid banana.
Hi Payal Mam
My name is Navneet (Male) Age 23 Weight 96 Kg height 6 ft
Mam i am suffering from a terrible weight issues
i have a hereditary Thin legs problem due to which all my body mass get reflected to my spinal cord which eventually leads to a terrible back pain ,my physician advised me to loose at least 15-20 Kg but because of my back pain i am unable to join any Gym in place of that I started jogging for 30 min but unable to get any aspiring results after then i read your above mentioned diet plan from the past 3 days i am following it but i don’t know why but at some point of time due to starvation i suffer a terrible acidity(specially between evening and dinner and sometimes during morning ) due to which i have to drink a lot of water and sometimes even a ENO or digene tablet can you suggest me a diet in which i have to starve less
Thanks
Navneet
Hi Navneet,
dont worry this happens if you bring drastic chjanges in your diet . i would advise you to eat an apple or even 2 apples ath evening time an d in the morning too. this will take care of acidity. also please dont wait for the acidity to trigger, eat these apples when u feel hungry , or if u have observed the tiumings of acidity thn take these apple at that time. also in my plan the meal gap is 2-3 hours.. hope u r following the gaps timings too. if your evening tea and dinner has more than 2-3 hrs gap, then timing is the culprit. you can also take butter milk / chaas or coconut water to avoid acidity. lemme know if it works or no. write to me immediately if you still face problems.. :)
Hi Mam,
My wife has gaind 75 kg. aged 38yrs and suffering from arthiritis. She is dibetic too. Kindly suggest her diet plan to reduce weight so that her life, along with mine, may be prevented from becoming a hell. Please!
Hi,
dont worry, and please dont stress. your wife needs your love and support to be able to lose weight and have a healthier life. she can use the diet chart mentioned here in this article. — https://www.dietburrp.com/indian-diet-plan-for-diabetes/ this will help in losing weight and reducing blood sugar levels both. and within 1 month you would see positive results .. and your worries would vanish .. all you need to do is ask her to follow it religiously . in her journey of weight loss, if she needs help at any step, you can alwaz write back to me and ill be happy to help. :)
Hello Payal,
I have earlier posted a query regarding weight loose n muscle build-up(comment-1845).
I want to add-on Chyawanprash in my diet, kindly tell me how to intake as it is prescribed at night with milk.
Hi Akshat,
There is nothing wrong in taking a tsp of chavanprash .. you can consume it as prescribed. 1 tsp – 2 tsp will hardly add on any calorie, but will add on to various health benefits .. go ahead :)
Hello Payal,
I am 25 years my weight is 67kgs and height is 5’2” north indian currently working in Mumbai :) I wanted to loose 15 kgs weight to come to an ideal height-weight ratio.past 2 months i found my double chin is also becoming prominent.i gained dis 15 kgs past 2years.i am sitting job,and i dont get much tym to workout.
Please suggest a diet plan for me.
Thanks,
Rupsee Mishra
Hey Rupsee,
thank you for reading at DietBurrp. the above given chart id for weight loss only .. start with it .. and see how it helps you. If you dont find time for exercise, just try to be active through out the day. walk whenevr possible , takes the stairs , short walks after each meal and the general weight loss tips .
Hello Payal, i am north Indian guy working in Qatar as an Engineer. My height is 5’11” & my weight is 95 kg. its increasing very fast. suggest me a good north Indian diet with good exercise. i like non veg. i want to loose minimum 20 kg of weight in 9 months because of planning for marriage after 9 months. my face is much fatty with compare to body. My Body mass index is 26.5. due to hectic work schedule i am not able to follow up with diet plans but i will try my best. because i am alone here n cooking my food by myself also my job timing is from 6 am to 6 pm.please reply on this mail yashab.alali@gmail.com …i will b highly thankful of yours.
Hi Yashab,
Thank you for reading at dietburrp. read – https://www.dietburrp.com/how-to-lose-weight-effectively/ to get a clear idea of how you need to go about when you have 15 -20 kgs goal. and start with the above given chart in the article. it is working wonders for many. it might help you too.
as you wld be cooking on your own , you can use fruits and cucumber/ carrots etc as your midmeal insted of cooked item. this will be more convinient to you. in case if u face anty problem while following the plan, do write back and i shall help you with it.
hello mam my name is meenakshi my weigt is 73 -4kg age 30 i wanted to loss 15 kg pls kindly sugeest diet plan and i have periods problem also and as i regular exesiersise in gym
hi Meenakshi .. you can try following the above mentioned chart to start with .. follow it for a month and see the response .. after which you will have to change the diet pattern and exercise pattern for further reduction. you cant lose more than 3-4 kgs weight with same routine of exercise and diet ..
Hi mam…dis is filza…I m 24 yrs old n I m a doctor…my height id 5’5″n my weight is 79kgs..bcoz of my bsy schedule I m unable 2 do exercises. .I want to loose around 14kgs mam..I m also a hypothyroid patient bcoz of which I gained weight. .plz mam suggest me a gud diet plan n wht n whn to eat…thank you mam…
Hi Filza,
Thank you for reading at DietBurrp. `yOU CAN FOLLOW THE DIET PLAN MENTIONED ABOVE FOR THE FIRST MONTH AND SEE HOW IT SUITS YOU. ALSO KEEP IN MIND SOME TIPS FOR HYPOTHYROIDISM… you can read this article for more info.
https://www.dietburrp.com/thyroid-and-weight-loss/
While we are at it, i must tell you that your weight is due to hormonal dysfunction, and the best way to lose weight is correcting the reason behind weight gain. so in your case medications are very important, take them regularly without fail. exercise helps in stimulating thyroid to secrete more hormones , if you donnt have time for it on weekdays, thn execise on weekends, or whichever free day you get at whichever time convinient to you. if not, try to be active through out your day, climb stairs where possible, park your vehicle a little far away from your destination so that you can walk up to there .. drink more and more water and take more and more loo breaks… well these small small activities too can help you burn up a lot of cals… if midmeals are not possible bcoz of college / hospital timings, you can alwaz carry a fruit . fruits are handy, no hassels in carrying them too , and you could just bite on it when you have time.
Try following these tips , and do let us know how it works for you. as you knw its difficult to lose weight with hypothyroidism, but not impossible if you give 100 % .. so go ahead and become a role model !
Hi Payal, I am 28 years old and my weight is 75 kg. I want to lose 7-8 kg in 2 months. I don’t want to try too hard or pressurize myself.
My diet plan:
break fast at 9.00 AM – one medium bowl oat meals (with milk & sugar) and 5-6 almonds.
Tea/coffee 11.00 AM – one cup without sugar
Lunch at 1.00 PM – one bowl vegetable salad containing kabuli chana, sprouts, cucumber, tomato, corn, onion, carrot and radish.
Tea/coffee at 4.00 PM – one cup without sugar
Evening snacks at 7.00 PM – one apple, one orange or some fruit
Dinner at 10.00 PM – 3 roti without oil and veg curry. (fired/gravy with only water and tomato)
I have started following this plan from 1 week and also i am doing 15 min walk and 20 min cardio exercise daily.
Please give your advice about the plan i am following.
Since i am fond of chicken and fish, i want to include any one of it during my weekend lunch or dinner. Is there any room for it.
I also want to include a little of steam rice during lunch.
Hey Aditya ,
You are already on a very low cal diet. i would suggest a little change though …. i have observed through experience that lighter dinners help you better in weight loss. so switch your lunch with dinner. jhave the salad bowl around 7.30 – 8 pm in the night and have rotis for your lunch. and im sure you ll see positive changes.
when you want to have fish / meat, first foillow this procedure for cooking as it helps in removing all fat from meat . Process – buy lean cuts of meat and the keep it in deep fridge / freezer. the saturated fat in the meat / fish will come to the surface and get deposited due to cold temp. now before cooking , get the meat out and then clean the top skin layer, it will remove the deposited fat and make your fish / meat leaner and healthier. If you follow this process you can have a baked / grilled / sauted preparation 2 times a week. replace it with ypour gravy vegetable an add a bowl of raw salad.
When you wish to eat rice, read thiss article and follow the points. you can have rice 2 times a week in place of your rotis. ( dont have rice and roti in the same meal though ! )
https://www.dietburrp.com/is-rice-healthy-can-rice-be-eaten-for-weight-loss/
All the best .. do update us on your results ! keep reading at Dietburrp
Dear Payal Madam,
Greetings of the day and a very Happy Diwali.
I am a Male of 40 Years,Height-5.8 and weight is 72 Kgs and No Medical issues .But My Mom is a Heart Patient since 1991 and her mom also died of Cardiac Arrrest.So I have a strong History.For the last 15 years my weight was around 64/65 Kgs.I have a slim built up and has developed this belly fat only recently.I am a veg. and fond of sweets and no matter how much I consumed them my weight remained constant till few years ago.But I feel that now I am about to touch the Danger mark.I will like to be 60/62 Kgs once again.My Diet shedule is
Morning—-One Glass of Toned Milk with 2 Plain Paranthas followed by 1 cup Tea
Lunch——-3 Plain Chapatis,one bowl Vegetable and one bowl Plain Curd
Evening(7.30 P.M.)—–One cup Tea and 2 Buiscuits
Dinner——-3(Mostly 2) Chapatis and one bowl of Dal.
2/3 Beers in a week and 1 Qtr.Whisky on Saturday( With Plain paneer/Bioled eggs)
I have started Brisk Walking for 30 Minutes as adviced by My Doctor(I am having Back Pain Problem) as I live a Sedantry Lifestyle.I will appreciate your guidance.Thanks for your valuable time.
Hi Vishal,
Thank you for reading at DietBurrp. a lot of people tend to gain weight every year after they cross 35 years of age, some before that and some a little later.this happens coz the BMR starts falling down. It is all natural . But to avoid that from happening is in your hands ofcourse. Well your diet is ok over all but you need to add more fiber to it.
– add salads and fruits wherever possible.
– add green tea to your routine. this will have a lot of benefits apart from weight loss. believe me you ll notice it within a week.
– Add a glass of warm water and lemon after each meal and early in the morning.
– take a 10 mins walk after each meal.
– increase your walking time to 45 mins. you can spend the first 10- 15 mins walking very slowly or even oing some floor exercises / yoga / streching / warm ups that are allowed to you keeping in mind the back problem .
– Even if you dont do any thing else but give up on alcohol, you would see good results . try to cut it down if not leave it entirely. specially whisky.
– try following the above mentioned chart for a month , you ll be able to lose gud weight , and then you can come back to your routine diet , and still keep walking to maintain your weight and enjoy good health.
you can also follow some tips mentioned in this article here …
https://www.dietburrp.com/how-to-lose-weight-effectively/
do keep us updated abt your progress.. and keep reading at DietBurrp. ! :)
Hi Payal,
Thanks for the advice.Will follow it for Sure.Please clear the following points
What is Green Tea–Can i devide my walk in two parts say 30 minutes in the morning and 30 minutes in the evening–A Doctor had told me that walking before the meal is good but after having the meal does not help much—Which is more harmful- Beer or Whisky as far as weight gain is concerned because calories are more or less same in both of them.On Sundays I eat Grilled Sandwich( Brown Bread) and whenever I eat White Rice they are boiled—What about the Sweets.How much is allowed.I try to take a smaller portion now(there was a time when i ate up to 8 Gulab jamuns /2 bowls of Halwa in a party)..Last but not the least What should be weight ideally..thxs for your suggestion.Will update u regularly on the progress
1] you can find green tea mixes in market .. organic india has some lovely flavors … mulethi flavored green tea is my personal favorite ! green tea help in increasing your BMR, cleansing your system and burning fat , thus helps in over all weight loss
2] yes you can divide your walks in to 2 parts .. but if possible morning walks should be atleast 45 mins long … read this article to know why .. https://www.dietburrp.com/burning-body-fat-for-weight-loss/
3] walking before your meals will increase your hunger .. and then the calorie intake in the next meal might increase as the body’d demand will increase. its is not right to curb your hunger or eat less and sleep over your hunger … i believe one should never starve himself for weight loss .. it doesnt even work that way.
walking after meals will help you in better digestion of the increased fiber intake (salads and fruits / sprouts etc are eaten more when on diet and they may form terrible gas in some individuals) apart from this, it helps in better uptake of nutrients from the food , plus it mkes sure that the calories are burnt , utilised and not stored as fat in the body. dont walk immediately after your meal .. givbe half hour or more gap between meal and walks .. late night walks also decreases the glucose production from liver that happens naturally in all individuals . thus it is beneficial to those who are diabetic , or have a diabetic history in the family … walk for 1 week and see the difference .. and then you can continue whichever timing suits you the best and gives you results .
4] any alcohol is not good for weight loss . but if you cant avoid it completely , beer is better than whiskey, but again i would ask you to have it in moderation .. half the quantity you mentioned earlier in your comment ..
5] sweets are only added cals .. so complete restrictions are better .. with once a week allowance of just 1 small piece .. but if you have a sweet tooth and you crave for more sweets , have mungfaliu + gurr ka chikki, have 1 piece whenever you crave for .. or just have a sweet fruit . the best of all , if you really are serious on avoiding it , bursh your teeth after meals .. you wont crave for anything for 3-4 hours , not even sweets , if brushing isnt possible, have sounf or elaichi .
6] the easiest way to calculate your ideal weight is , (height in cms – 100 ) .. you can also use other formulas.
Hi Payal,
Thanks for your advice.I will start the Diet Chart mentioned(1200 calories) from Monday.How can we make Brown Bread Upma (Generally it is made of Sooji only). And I guess I will have to stick to this chart for whole one month without any change.In case of free day/free meal diet I may opt for something like Paneer Tikka or Something light
I have registered for your Newsletter.Can u move the entire conversation in my mail so that it remains personal.Thanks
for your valuable time n guidance.
Hi Payal,
Hope u remeber me.I will like to thank u for your valuable advice.I have reduced 6 KGs by following your diet chart.I am now 66 kgs from 72 Kgs.I started diet plan on 11/11/13.Its unbelievable.And there is no craving for food. Rather I always have a feeling of full stomach.I wish to follow this chart for one more month and want to weigh 60/620Kgs(I am 40 yrs old male and height is 5.8.
But i had to attende few functions and had to deivate from the chart.I took them as free days.Shall I continue with the above chart for one month.Please advice.Once again thank u very much.
Hi Vishal ,
Ofcourse i remember you … and wow .. great news !!! so happy that my work helped you. you can continue with the same , but the weight loss pace might fall down .. you need to incorporate changes to lose weight in the same pace in future …
Hii payal ji …..mrng..i am 70 kgs n 5 feet pure vege n go to gym also can u sugesst me a diet plan i tried many things but not happy with my weighloss so pls can u sugesst me a diet plan….
Hi payal ji …..i think i did some mistake in posting my comment (sorry for that) i am 70 kgs n 5 feet n do gym also not happy bcoz weigh loss not happening as wished i want my weigh to b around 60 or 58 tried a lot but now tired of all i completed stopped eating rice n i love rice but for weigh losss stoped it so pls can u pls sugest me diet….
Hi Priya,
No dont worry, actually you wouldnt see your comment immediatly after posting it as it gets queded up in our approval list. sorry but we get 100s of spam comment every day so we need to filter them from genuine ones.
coming to your diet , you dont need to give up on rice. here are my views on rice –
https://www.dietburrp.com/is-rice-healthy-can-rice-be-eaten-for-weight-loss/
you can try following our regional diet charts for weight loss, or even the above mentioned one. for 1 month. then ofcourse you will have to do some changes to keep up woth the pace. but you should start with our south indian dieet plan for weight loss. and check how it suits you .
do write to us if you face any problem while following . keep reading at DietBurrp. all the best !
Thanks a ton payal ji m wl start it frm tomorow
Hi Payal,
Am back with some more questions.
I heard drinking honey in warm water every morning is useful.. is that true?
Also can you suggest some food stuffs that should strictly be avoided if aiming for weight loss.
Thanks a lot.
Pooja
Hey pooja,
Yes warm water and honey are helpful. I ask my clients to add honey only iof they are on a very low calorie diet. or else even warm water and lemon does a lot of benefit while on diet. if you are following a low calorie diet then go ahead for the combination of warm water + lemon + honey.
for foods to be avoided, ill soon write an article with all the details , but for a few names for you to mention – avoid fat in any form .. as in oil / butter / ghee . your allowance id 4 tsp per day .. avoid anything fried to keep up with the allowance. avoid samosa , kachori, suhali , papdi , basically everything deep fried. even tikkis and burgers.
– sugar allowance is 3 tsp.
– avoid excess salt
– Avoid refined food like maida , pasta, noodles , Naan and kulchas at restaurants, basically anything made of maida.
– pickles and papads.
– avoid aerated drinks … too much sugar !! sharbets and squashes. go for fruit juice or whole fruit instead.
actually the list is long , and restrictions are not compulsory, it varies from person to person. so i would suggest you subscribe with us (if you havent done that yet) so you ll get a notification when i post on this topic soon . :)
Hi mam,
This is rajkiran .my weight is 85 kgs and my age is 21. i want to lose 15 kgs in two months. can you suggest the necessary steps for my reduction of weight .
waiting for your reply…….
Hi Rajkiran ,
Thank you for reading at Dietburrp. actually your goal is a bit unrealistic. aim for 4 kgs in a month and you should be able to have a healthy body with a right amount of weight. no use of having right weight but an unhealthy body.
Looking at your age, exercise should be able to help you in much much better ways ,.. try working out / walking / jogging / swimming , whichever suits you along with following the above mentioned diet chart. and you would be able to lose 6-7 kgs with that soon … in case you face problems following this chart , lemme knw and ill try and help you with it . All the best .. :)
Hi madam dis is joshitha n m age 20 weighting 54 n my height 5-4 what 2 decrease 6 kgs plz suggest something
Hi Jositha, you are already in your right weight medically. losing 6 kgs will make you underweight, please dont try out for 0 figure. its unrealistic and unhealthy. believe me , just start exercising , and aim for fitness instead of weight loss. you will have a better shaped and firm body and a fitter you, better than any other thin gal around.
In case if you typed you weight wrongly :P lemme know and ill give you some tips . keep reading at dietburrp. :)
Hello ms. Payal
I’m nita,, 24 yrs,, 5’4 inchees weighing in at 74 kgs.
Go tto work early mornnin and then unniverrsity aat night. My ddiet plan is as follows:
Morning – tea withoutt sugar
Brreakfast – 2 rotis aand one egg
Lunch – 1 cuup brrokenn wheat with whatevers cooked – chicken, ffish etc.
Dinner – 2 chapatiiis with egg whiite
Mg goal is to lose 15 kkgs
Plzzzz help
Hi Nita,
Thank you for reading at DietBurrp. Your diet seriously lacks in fiber… please add veggies , fruits to your meals or else you would soon start facing health issues. Why dont you try following the above given diet chart. its a good thing to start with. you can make the necessary changes according to timings , and for mid meals if you are at work, then try carring fruits or cucumber / carrots etc .. these will fill up the gaps and also add fiber to your meal. aim to be fit not thin and you should get there sooner.
egg whites are fine bu you definately need veggies and fruits. and more liquids .. add buttermilk / warm water and lemon , plain water , coconut water to your plan.
Hi dis is sheetal n m 28yrs weighing 105 kgs n my ht is 5’2″wants to on ideal weight plz suggest somethimg
Hi sheetal ..
Lookiung at the big goal, i suggest you should first start with exercises. are you doing anything ? if not then please start with treadmill walkings … dont do other gymning exercise in the first month., do gymn from 2nd month. if you start doing hard levels in the beginning , your weight would go down 5=8 kgs and then become stagnant. so take it step by step , dont rush, start with walking and see the results in the first month. then add a suitable diet plan and increase the activity levels.
ypou can get back here after a month of walking and share your results so that we can plan for 2nd month onwards. keep reading our weight loss section for other tips on weight loss. All the best ! “:)
Thnx mam…!!!
Hi mam….
M amber….n my height is 5″8 n 68kgs weight….n i m veg. So wat pln i should to follow….or do i need to loose weight…???
N my age is 23 yrs…
Hi Amber ,
You can try following the diet chart mentioned in the above article, it should be of help to you. also try to include some walking / exercise, as at this age exercise will be effective in over all toning of your body.
Hi mam :)
i live in mumbai and im a non vegeterian..
Im 5’6 and weight 71kg im 19 years old..i wanna lose weight around my belly..
I walk for 30 minutes daily…
In morning i have bread and omlet and tea…
For lunch i have rice with 2 pieces of chicken meat..
At around 7 pm i have a glass of juice…
And dinner i have rice with gravy..
By doing this will i lose weight and what are your recommendations… Plz reply i wanna lose around 10 kg in 3 months..
Hi zheeshan,
Thank you for reading at DietBurrp. You should increase your walking time to 45 – 60 mins .. and after the first 30 mins of walking, you should try to jog / run / or do very high speed brisk walking. this should help you in losing tummy fat , also after your walking session do some abs exercises, to tuck in the muscles. diet wise , your mealtiming have too much gaps, fill them up with a little something of low calories. so if you follow the ablove mentioned chart in the article even for 1 month, you would see great changes. All the best ..
hi ma’am
i m realy glad to see ds diet chart n also dt u r readly rplying to d queries
my name z nikita…age z 21 years..n height z 5.3
i use to live in a small town n der z no gym…i have a trade mill at hme…i use to workout for around 30 mints on it….frm d last weak i m following a diet chart n my diet chart z
morng: two glass of methi seeds water soaked nd 5 almonds soaked wth water
n i use to do pranayam for around 20 mints..
at 11 i use to take two bread wth a slice of buttr n a fruit
thn for lunch…i ate a bowl of green vegetable
at 5.30 : 1 glass of milk wth one brown bread n a rusk
in dinnr i use to eat 2 chapatteis n a bowl of dal.. n a fruit
plz tell me dt is ds ok to reduce 15 kgs in 3 months…
Hi Nikita,
Thank you. Dietburrp is a forum for motivated people trying to acheive their health goals. and its my pleasure that i get to help so many people and make use of my knowledge. You have a realistic goal. I am sure you can acheive your goal with a little hard work.
work out – you need to workout for 45 mins. first 10 mins warm up . then 15 mins medium speed walking and the remaining timjme you need to do brisk walking / running / jogging . do yoga / meditation for 10 mins after this. this is the best way to burn more fat with the available resourses.
diet wise – according to me you should reverse your diet chart , instead of eating heavy in the night and light through out the day , you should eat properly through out the day and have light dinners. try to follow the diet chart mentioned in my article .. that chart provides similar calories to what you are eating right now and is nutritionaly balanced. try it for a week and see the resulkts. i am sure you would feel lighter and better !
All the very best in your quest for health !! do write back if you have any further queries :)
Thanku so much ma’am for ur prompt rply…i just wanna knw ds two dt may ds kind of diet chart cause any nutritional harm to my body..as m a s
tudent n need hard labour wth my studies too…
Hello Payal,
Weight :73kg Height 5’9” Age: 24YearsI want to take advice regarding pre-workout & post-workout diets & timings to eat , as study is suffering due to low energy level.
Also I feel sleepy after the lunch & less energized during push-ups.
I am not taking any special protein diet supplementary.
What changes my diet requires?
Hey Akshat,
Thanks for reading at DietBurrp. Ok a lot of work needs to be done with your diet. I am assuming you are a vegetarian ( no non – veg items mentioned in your plan). Gud part is you are super motivated. Your low energy levels are bcoz calories are unevenly distributed and your diet is not providing you enough protein. put in following changes …
7 am – luke warm water + LEMON + honney
9 am – poha with groundnuts / brown bread toast with paneer filling / 1 glass milk + 2 tsp skimmed milk powder.
11 am – 1 fruit + handful of roasted channa plain or squeeze lemon.
2 pm – 1 plate salad / koshimbir + 3 small phulka + 2 katori veggies + 1 katori curd / raita / 1 glass chaas / 2 katori dal
4pm – fruit + green tea / lemon water
6 pm – (pre work out) brown bread vegetable sandwich/ brown bread toasts or upama / 2 banana with milk / hand ful of dry fruits / oats porridge / oats upama etc
8 pm – (post work out) fruit shakes / lemonade / green tea / cold or hot milk / any other liquid
9 pm – same as lunch or even better if you could keep it light and have breakfast wale items here.
late night – glass of warm water with lemon.
Thanks for your Super-Fast Response. :)
And yes you got right. Am Veggie.
Will make changes as u advised.
I am also planning to introduce nuts in my diet i.e almonds,cashew , walnuts etc.
What will be the best time to intake nuts?
Hey Akshat,
As i mentioned in my earlier reply, the best time is to take it as pre-workout snack. you can also grab a handful nuts pot your work out on alternated days.
Thanks Payal :)
U R osum.
:)
Hi Payal,
My Self pawan , height 5.8 and weight 89 kgs . I want to reduce weight but due to regular camps and office timings i am not able to do exercise regularly. Since morning 8 AM to 9 pm I am in office and maximum timing sitting Job.
Request you to please suggest a plan for weight reduce as after 2 month cousin marriage and I want to loose weight……Plz help me
Hi Ashish, if you havent tried any other diet plan yet , start with the diet plan mentioned above . it should suit you. follow it for a week or 2 and then look for changing the diet pattern . do write back and i shall be able to help you then.
If you can give 10 mins time then take a 10 mins walk 3 times in the day. medium pace speed. and have warm water and lemon and green tea 3-4 times a day . over all these things will help you lose around 3-4 kgs weight in a month.
hii payal m 48 year old m female my weight is 85 kg .. !my diet is so bad m not doing any exercise my body is totally disturbed my hips upper arms and belly is so fat.. plz help me
Hi Ranjeet ji ,
Thank you for reading at DietBurrp. if Possible, please start doing some exercises like walking and arm rotations for 45 mins to 60 mins in a day. at youy age the hormones play a lot of role in excessive weight gain. the best way to control your weight and lose the excess weight is to get in to a healthy routine. follow the above mentioned diet plan and start walking at whichevr time convenient to you. and within a month you will notice great changes in your body and weight. once a month is crossed contact me again and we can take it further.
hello payal so nice of u… thanks for ur help.. can u suggest some diet chart.. for me. caz my diet is very bad. plz can u
Hi Ranjeet ji ,
You can try following the diet chart mentioned in the article above. it will help you great deal in losing weight. let me know if you face any problems in following the chart . all the best :)
Hello, Payal.
I am Shahil and I am 19 year old. 175 cm. I am on 1300 calorie diet and burning around 500 calories in gym everyday with a combination of cardio and strength trainning. I am highly motivated and I don’t get any hunger pangs either.
My question is…
I started at 94 kG 15 days ago. Now I weight 90. My goal is to lose 16 kG in 60 days. I have 45 days to lose the remaining 12 kG to be at 78 kG (my goal weight). Is it okay if I continue what I am doing? I am afriad that my metabolism might slow down in a month and I stop losing weight. So what can I do to keep losing weight at same pace and don’t let my body adapt to the new routine?
My current diet plan:
Lunch: 1 whole egg, 2 egg whites omelets + 1 tbsp of olive oil + two multi grain thin roti made without oil. Tea.
Gym
Snack: 1-2 serving of fruits. Most probably an apple, orange or papaya.
Dinner: Lentils around 450 ml but I cut it down too 300 ml + two roti.
P.S. I have no medical conditions. Also how can I increase my protien intake without adding too much calories. It’s hard to find suitable things in Indian market. Thanks!
Sorry if I asked a lot of questions! :(
Hi Sahil,
Thank you for stopping by, dont worry, you can asm me as many questions you want. Dietburrp is a platform for people like you who are highly motivated to achieve their health goals and arre constantly seeking advice and assistance for the same.
First of all i must tell you that aiming to lose 8 kgs per month is a little too high and unrealistic.wanting to lose 16 kgs in a 2 months time is as unhealthy as being at 94 kgs. so slow down a bit, lose weight but healthy way and be like that forever. speedy weight loss leads to bouncing back of the lost weight within a few days. I am not de motivating you or any thing but it is my duty to make you aware of the side effects . lose, rough and dull skin, probably under eye bags and dark circles with pimples too can set in. hair fall, waekness, nausea and falling unconscious is also a possibility. aim for 3-4 kgs a month, and diet accordingly , if your body responses well and loses more that 4 kgs on its own, then its a bonus.
When you start with exercise program out of the blue or start dieting all of a sudden, your body takes it as a shcok and thus weight loss rate is high in the beginning. what you fear is true, this rate starts fallingf down as your body starts adapting the new routine. and thts when the metabolic rate stabalises and weight loss pace decreases. to be able to avoid this phase, you must not allow your body to set the routine. exercises at different timings on different days . dont fix a time zone for gyming. sometimes go in the morning and other days in the evening or afternoon or whenever convinient. dont eat 1 kind of food for long . for eg, oats is gud for weight loss, but 1 full week of oats, and then next week you wint see any results. so keep changing the food item. and timings too. this might sound impracticle, but if can follow it, this is the only way out.
diet wise, your diet has gud protein but less fiber. also you havent mentioned breakfast … so i would suggest you to have egg whites / milk / soya milk / Paneer burji with 1 slice of brown bread toast. and a fruit + (green tea / warm water + lemon to keep the metabolism up, take any of these atleast 4-5 times a day, hardly any calories , but it will keep the BMR up )
lunch – have a plate full of salads in various form .. 2 thin phulkas with dals / paneer / baked fish / stirred lean meats / soya chunk bhaji / veg or fruit raita .
and so on …
I have mentioned items for increasing protein intake as well. I hope this satisfies your queries , and in case if you have more , dont hesitate to ask … all the best :)
mam
i’m sabeena 19 years old and my weight is 96 kg plz suggest me soMe diet plan to loOse weight in 3 mOnthz n i also wanT to loose fat froM my stomach beLLy fat
plz sugGest soMe efective deit plan
Hi Sabeena ,
Thanks for reading at Dietburrp , To get a personalized diet program , plz see this page – https://www.dietburrp.com/diet-services/
Hi..
I am shraddha.I am 55 kgs,my height is 5 feets n age is 23.I want to lose 5 kgs in 6 weeks.I walk for an hour…first 7 mins warm up with a slow speed n increase the speed for next 45 mins n then cool down for 7 mins…other than walking I do not do any exercise.I wanted to know how much would I lose followung the above diet plan given by you.
thanks.
Hi Shraddha,
Thank you for reading at dietburrp. if you follow the above mentioned plan you can lose around 500 gms to 1 kg in a week. But the weight loss rate depends on a number of factors like Metabolic rate, activity levels through out the day, heredity, body type and build. It also depends on what you were doing previous to this diet plan. people who consume 15oo cals and thn come to this 1200 calorie diet respond well. where in those who were already eating something similar or same calories, show little results , as they have to change the diet pattern further.
for maharashtrian diet, just replace the breakfast items with pohe / upit with a lot of veggies and no groundnut. . For lunch you can have any bhaji .. mostly a green leafy veg, with bhakari / chapati. 1 regular or 2 small. for dinner try to follow the same items as daliya and oats are very helpful.
exercise wise , good that you are burning those calories off. but ill suggest you to change your patter a bit . instead of 7 mins , do warm up for 10 – 15 mins. then increase your walking speed to a bit , and continue till next 15 min. from 30th min onward start jogging / running or brisk walking at your highest speed. 30th min to 45 th min is a time zone where fat is utilized the most. the more intense your workout / exercise is in this phase , better are the results.
try following the diet and change the walking patter for a week and observe the results . if you follow it thoroughly , i’m sure you’ll soon be able to reach your goal. All the best . do tell our readers about your results and experience, you might motivate some one to become healthy !!!
Keep reading at Dietburrp.
thank you so much…I am trying this…would surely let you know at the end of 1 week.
Hi, I am following the 1200 diet plan on regular basis and doing the walk pattern too…I must say it is working well,however I do not walk 1 hour regularly its jus 4 daysa week and other days i just have a quick walk of 30 mins.
I wanted to ask you about taking a break after every 6 days,meaning 6 days of religious 1200 cal diet and the 7th day is free day for me where i can satisfy my cravings but would not eat as if I hav never eaten,my calorie intake wuold be risen till 2000 cal may be for that 1 day.Is it ok if I take such 1 day break after every 6 days to keep me motivated every new week??would it help my weight loss??would that be a good idea or I may land up slowing down my progress??
Hey shraddha , i think i replied you on this one rite ? do lemme know if you have any other question :)
hi…I am following this diet religiously and also the walking pattern for 4 days a week,would like to ask u whether it is ok for me to take a break after every 6 days…once in week if i take a break wid my calories to rise till 2000 for that 7th day would that lead to slowing down the process or gaining?however i feel it would keep me motivated for every new week..plz let meknow weather I can take a break?
Hi shraddha,
I personally feel that if doing something keeps you motivated for an entire week, then there is no harm doping it. I usually give a day off to my clients during diets. but obviously that does not mean you eat endlessly. so eat whichever item / dish you craved for during the week , but make sure you mind the quantity, if you know its not gud on weight. If you are alert, then there is no harm doing this. or i would suggest instead of taking a whole day off, take a meal off. that is better and safer. so that the rest of the day is utilised yet you fulfill your cravings.
do keep us updated abt your weight changes while you are following this chart. keep reading at Dietburrp. :)
Hey payal…thank you so much…i lost 3 kgs by following wat u had suggested.However nowa days i do not get tym for walks…I wanted to know how much weight wud i loose just by following 1200 cal plan widout walks.
thankk you…
Hi Shraddha,
I am glad my diet plan has helped you lose 3 kgs so far. well without walking the weight loss pace will slow down. if you cannot walk in 1 strech , you start taking a 10 – 15 mins walk 3 times after the 3 major meals . This will still maintain the same weight loss pace.
Hi payal,
I want to know how much weight would I lose if i follow the plan n walk for an hour.I wish to loose 5 kgs,I am 55 kgs and 5 feets tall.I also want to know a diet plan for maharashtrians since clicking on the above link gives me only a gujrati plan.thank you.
My height is 5’11 and i am 120 kgs and despirately want to loose weight. please suggest
Hi Deepak,
Thanks for reading at dietburrp. You need to provide me other details like your age, lifestyle, timings and current diet pattern , exercises if any and medical conditions if any. only then will i be able to help you. mean while you can follow the diet charts on Dietburrp. these charts have helped many of my subscribers in losing up to 5-8 kgs.
my name is Deepak raheja, i am 27, Work in Night Shift, Eat mostly Punjabi food at home, no exercise but still medically fit and i am a big 120 kg boy, 5’11 is my height, suggest me something to loose weight very quickly as now i am very serious about losing weight.. Please payal suggest something which will help me immidiately.
Hi deepak , have you tried following the above mentioned plan ? if not start with it directlky … follow it for 3-4 weeks and then start exercising as well … this diet will help you lose a lot of weight . once you follow it for 2-3 weeks , write back to me , and ill suggest you a change in the diet plan as needed … you need to start right ? start with this diet chart onlhy … fix it according to your time and it will work wonders ! write back to me if you have any doubts or face any problems while following this diet chart .All the very best
Thanks Payal,, I will start this diet plan effective today and i will get back to you after 3 weeks
HI
I am 36 yrs old , height 4feet 11 inches and my weight is 56 kg. Need to reduce 7-8 kg..please suggest diet for me.
Hi Swapna,
Thanks for stopping by .. have you tried following the above mentioned diet ? please try it .. it works in majority of cases . do mention abt your lifestyle , timing and eating patterns in details so that i can help you.
hello payal mam,
I’m 20 yrs old n my weight is 70kgs n my height is 5.4 I want to loose 12kgs in 2 months… i walk 2 to 3 kms a day n m a vegetarian…i don’t do any exercise apart from walking please suggest me a diet plan n exercise regime by which I can reach my goal.
thanking you,
regards,
ankita
Hi Ankita,
Thank you for stopping by and reading at DietBurrp. hmmmm Good that you are firm on losing weight, but i think you should slow down the rate to a bit. actually at your age, weight loss will not be permanent if you are not consistent with your life style changes. so ill suggest you to aim at losing anly 3 kgs a month. not more than that , and take 4 months to gradualy come down to your desired weight. read this article for better and effective weight loss with permanent results.
https://www.dietburrp.com/how-to-lose-weight-effectively/
About walking – well i always tell my client to start with walking and other easy exercises. coz if you aim for more than 5 kgs , you need to increase the pace of exercise and simultaneously decrease calorie intake . those who go to intense measures in the beginning itself always turn out to be failures. so start with walking . walk for around 45 – 60 mins. this is ideal. more than the distance you cover, it is about your speed of walking during the various phases of burning fat during exercises . read this article for better understanding,
https://www.dietburrp.com/burning-body-fat-for-weight-loss/
while you are at it , you can follow the above mentioned plan for a day or two and lemme knw if it suits you or if it doesnt suit you. we can accordingly suggest you some changes.
so get set and go !!!! all the best dear ! do share your experience with other readers .
Hi Payal, I am Mujahidulla Shariff (Guy) Shariff from Bangalore working in Abu Dhabi. My height is 5″11, Weight is 99 Kgs. I would like to reduce my weight atleast 12 kgs. I have joined Gym recently and doing about 15 minutes Treadmill brisk walking and jogging, 10 minutes cycling and doing some Ab workouts. Can u suggest me which south Indian food I consume. Currently I am having Breakfast- 4 idli sambar, chutney or 4 chapatti with channa dal or veg biryani with raitha, Lunch- 2 chappati, sambar, cabbage palya and small cup rice Dinner-1 Apple, 1 pears, 1 banana, 1 cucumber 2times green tea with less sugar…Can I make it better. Also I can’t eat 5 or 6 small meals. I can only have maximum 3 meals. Please suggest me Payal…Thanks a million..
Due to my hectic work schedule I can’t have short meals…Appreciate your help..Thank you
Correction- I can have maximum 3 meals.. Is it good to have fruits in dinner??
Awaiting your reply Payal ji…
Please Advise me on South Indian Food
Regards,
Mujahidulla Shariff
Abu Dhabi, UAE
+971-50-3680823
email- mujju1987shariff@gmail.com
Hi,
Thanx for reading at DietBurrp Mujahid. i understand your time restrictions. the diet you are following is ok , but it lacks fiber and more liquid is also needed . you can add a plate of salad/ koshambiri with your lunch. and add a fruit with your breakfast. can you have milk and corn flakes for breakfast ? / eg white omelette , boiled egg whites / egg white sandwich / 2 rotis + dal and palya. but no biryani for breakfast . its too much calories and carbs.
if you cant eat frequently , can you drink chaas / lemon water / green tea ? 2 times, that is in between your breakfast and lunch and then your lunch and dinner ? it will help u a lot in weight loss.
for dinner also , have a glass of milk along with fruits , or have wheat flakes and milk with fruits. or you can also have soups and salads in unlimited quantity for dinner. make sure soups are vegetable soups and npot the creamy ones.
for best weight loss result , no matter what your exercise routine is , you try to run on the tredmill during the 30th to 45 th min of your exercise scehdule, as it is in this phase that the body loses maximum fat. read this article for better understanding –
https://www.dietburrp.com/burning-body-fat-for-weight-loss/
try these things and lemme knw if these tricks work for you , it will help our other readers as well . plz do share your experience. and keep reading at DietBurrp.
:)
Dear Payal,
Thank you very much for your reply, I would like to apologize Payal ji as I have replied very late as it’s almost 4 months since you replied..I was on Business trip all over Asia from the last 3 months so dint had enough time to reply. I appreciate your kind effort in helping people to maintain their fitness by giving proper diet plan.
Unfortunately I have left the Gym and my Diet Plan also has gone for a Toss due to my hectic schedule but now I am back to Abu Dhabi and I dnt have any Business trip for coming 6 months so I am happy and excited tht I can start my Diet Plan.
As you told above to change my Diet plan a bit, Yes I can have white omelette , boiled egg whites / egg white sandwich / 2 rotis + dal and palya and also I can have chaas / lemon water / green tea 2 times, that is in between my breakfast and lunch and then b/w my lunch and dinner.
As far as Dinner is concerned I am a bit concerned about having milk with fruits as I don’t like to drink Milk but leh me try for a week and see how it goes..
I would like to know one more thing,Can I have Tandoori oil less Roti for Dinner for 3 days a week and a cup of rice in the lunch. Will that worse my Diet or Having Tandoori roti is actually good to weight loss, please advice.
I want to thank you once again for your kind effort in helping people for Weight loss. You have been an amazing help for thousands of readers of Dietburrp.
Awaiting your Quick reply.
Regards,
Mujahidulla Shariff
+97150-3680823
Abu Dhabi, UAE
Hi ,
You can have a cup of steamed rice with veggeis , instead of having tandoori roti made with maida / refined flour.
Hi Payal,
My weight is 75 kgs, height 5.6”, age 21 yrs. I am planning on loosing 10 kgs in 3 months.
I have recently started exercising about 45 mins 5 days a week. (Its been a month)
My exercise routine consists of cardio as well as weight training.
However, am not so keen on following diet and usually give it up in a week.
(Any suggestions?)
Also, could you please suggest a diet plan consisting of rotis (chapati) and a little bit of non-veg.
Thanks a lot,
Pooja :)
Hey Pooja ,
Thanx for reading at DietBurrp. your plan is correct. a slow and steady approach instead of a fast and harsh one is better and a permanent weight solution. you are doing well with exe3rcise schedule too. but do read this article on burning fat , it will give you a clear idea of time management and the fat burning phase utilization for better effects on weight loss.
https://www.dietburrp.com/burning-body-fat-for-weight-loss/
Thee above mentioned plan is a 200 calorie plan , you can add 300cals more to this plan to suit your body needs. just replace lunch with 2 fat free phulka with a green veggie and a plate full of salad. non veg me you can add egg whites , they work excellently for weight loss if you are gyming. so 2 egg whites boiled / scrambled / poached / baked / omlette is gud with 2 slices of bread . have lean meats and fish too , but make sure you eat a tandoor / grilled / stired form of these preparation and avoid the gravy preparations.
I would suggest you on keeping dinner as it is as mentioned in the above plan, light dinners will give better results . if u feel hungry later , take a glass of skimmed milk or a fruit / or salad again .
Basically eat anything and everything that is guilt free. just maintain the quantity intake . overeating should be avoided. try the foods mentionned here in this article for burnoing fat.
https://www.dietburrp.com/how-to-burn-fat-without-getting-fried/
Hi Payal
Thanks for the suggestions.
I will surely try them out.
Thanks :)
Hi Payal ji.
Please suggest me the diet plan as I like the non-veg very much.my height is5’5″ and weight is74kg.I want to decrease ten KGS.I do not go to hymn because of my hecktic schedule of my business.
Thank you.
Regards
Deepak
Hi Deepak ,
Thank you for stopping by and reading at DietBurrp. you can follow the above given diet chart and use boiled egg whites for breakfasts. and lean meats and fishes too. dont worry , you can lose weight with non veg food too. its only that these foods are made with thick fattening gravies. so if you like non veg avoid any dish with gravy, and enjoy them stirred or unfried / baked or grilled. But i must tell you that for weight loss you must exercise and diet too. both these factors when followed will help you in better and faster weight loss . why don’t you take 10 mins ka short walk 3-4 times a day after every meal. dont go to gym or any park, just use your office space or market space or terrace or parking space for this small walks and you’ll notice changes in 1 week. an instant stimulator to adapt exercises. if you cant exercise in the morning , then take walks during later part of the day or after dinner. ill soon post a plan for weight loss for all non veg food lovers .
Keep reading at dietburrp.
Thank you very much payalji for a quick responce.Actually this is my first time that l have consulted you.Definately I will work on your suggestion n will let you know the result within a week.
Regards
Deepak
:) all the best
Good Morning.
Dear Madam
my weight is 87.5 kg height 5.6” age 24 yrs
i wanted to lose 22 kg kindly suggest me diet plan.
and suggest me regular exercise.
my email id : mananpatel.mihs90@gmail.com
Hi Mannan, you can use the above mentioned diet plan. it will work wonders in weight loss if you follow it seriously. also do have a read at https://www.dietburrp.com/how-to-lose-weight- and effectively/ and https://www.dietburrp.com/burning-body-fat-for-weight-loss/ to have a clear insight on exercises too .
Maam
my weight is 82.5kg height 5.8” age 34yrs
i wanted to lose 12 kgs kindly suggest me diet plan.
as i regular do exercise in gym
Hi Anirudh,
you can try following the above given plan., although bcoz you are gyming you need to add a gud pre workout and post work out snack. this can be a glass of skimmed milk / a brown bread vegetable sandwich / boiled eggs / egg white omelet or other protein foods. Also read this article on burning fat… https://www.dietburrp.com/how-to-burn-fat-without-getting-fried/
and https://www.dietburrp.com/burning-body-fat-for-weight-loss/ for more info on burning fat eficiently.
my heght is 5 ‘ n wieght is 70 kg i wan to reduce 15 kg weight..plz suggest me a diet chart
Hi,
Thank you for reading at Dietburrp. you can try following the diet chart mentioned here – https://www.dietburrp.com/indian-diet-plan-for-weight-loss/
if you wish to get a personalized diet plan to suit your lifestyle, food pattern , lifestyle and timings, Please see this page – https://www.dietburrp.com/diet-services/
Hi..very informative..Thank you..:)
very helpful
I want to loose my weight nearly 10 kgs plz sugest me diet plan as i m 60 kgs so plz provide me diet plan
Hi Pooja, You can try following the above given plan. It will help you in acheiving half your target and then you can change the plan for further reduction. One of our readers have reported to have lost 13 kgs in 2 months using the above given chart !! so start today !!
I am 23 years old 5″3.5 and 60kg how can I lose weight
Hi Khushbu,
You can try following the above mentioned diet plan. i am sure you would be able to lose gud weight. a lot of our readers have lost weight using this chart. One person in particular lost 13 kgs weight in months with the help of this chart.
Hi Payal,
Are you Payal Dalmia?. I had taken your diet 6 years back. I want a diet plan like that.
Age 33, 5’1, 64 kgs
Hi Sheetal …
Yes i am the same Payal :) . its so nice to know that clients remember you from as long back as 6 years .. wow .. Although i ve worked at quiet a few places , so i am not able to recall where we met and what diet i prescribed you 6 years back !
Hello Mam , i would like to get your help for a healthy diet .
Hi Sathya,
please see this page – https://www.dietburrp.com/diet-services/
Hi Payalji,
I am 51 years old. Height 5.10″, weight 102 kgs. I want to lose my weight near about 25 kgs. I am taking exercise of walking in early morning for about 45 minutes. Plz. suggest me diet for early weight loss.
Prabhakar.
Hello Mr Prabhakar,
Thank you for reading at dietburrp. You should try following the above mentioned chart. it will suit your weight loss goal as well as it is easy on digestion. I am sure you would be able to lose good weight. Let me know if you have any oother additional health problem like diabetes or so , because the diet would differ a boit of you have any health issues attached.
hello,iam 26 year old and single my weight is 90kgs.i want to lose my weight upto 25kgs in three month as iam getting married in april.when i saw your diet plan it inspire me and i started but i have to stop it in three days bcoz iwas atack by severe cold bcoz ihave sinus i can’t take curd or fruit salad and cucumber.iam so worried how can i lose my weight plz suggest me. i aslo started doing cardio workout
Hi Naz , Please see this page – https://www.dietburrp.com/diet-services/
Hi Payalji,
I am 51 years old. Height 5.10″, weight 125 kgs. I want to lose my weight near about 25 kgs. I am taking exercise of walking in early morning for about 45 minutes. Plz. suggest me diet for early weight loss
Hi Girish ji ,
Thank you for reading at Dietburrp. You can follow the diet plan mentioned above. I am sure this will help you in losing 4-5 kgs in a month. I f you face any problem while following the diet, please feel free to write to me and i shall help you out.
i’m 41 years old 76kgs how to lose weight?
Hi,
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/
i am 34 years old . my height is 5feet 2inch . weight is 70 kgs . please suggest diet chart .
Hi Seema,
Thank you for reading at Dietburrp. You can try following the above mentioned diet plan for weight loss. tis plan has helped a lot of our reader to lose weight. people have lost from 5 kgs to 15 kgs of weight with this diet. if you are looking to get a personalized diet for weight loss, plz see this link – https://www.dietburrp.com/diet-services/
Hi, Pooja please call me my no is 8600701009
Hi Pranav,
We have only online services. you can write to us at care@dietburrp.com
hello i am 77kg and stands 175cm.with regular workout in gym and cardio my weight goes down and up but hard to sustain due to my diet i guess.need advise
Hi Viji,
You can try following our diet charts for weight loss. This one is a north indian cuisine chart, you can try following our south indian diet chart for weight loss. and this should help you.
https://www.dietburrp.com/south-indian-diet-plan-for-weight-loss-1200-calories/
hi payal ji i m pooja 20 years old and i want to reduce my weight i m 52 kg but i want to loss it for atleast 44 to 45 kg and i want to loss my stomach fat so i need ur instructions so please can u suggest me a proper diet chart with time as soon as possible.
hi pooja,
before i suggest you anything please let me know your height too. Need to check your ideal body weight
Hi,
I have got Hypothyroid and my weight is 72 Kilos. I need to lose 10 kilos. Could you please suggest the suitable diet plan. Further would like to ask is it ok to just follow the diet or exercise is important too? Is it possible to lose considerate amount of weight if I just follow the above mentioned Diet?
Thanks
Heli Shah
Hi Heli,
I have replied your queries in your email. thank you . Let me know if you have any further queries
I Have Hyperthyroid please suggest me a diet plan i really want to loose weight.
Hi Sumaya,
Thank you for reading at Dietburrp. You can follow the above mentioned plan , this will definately be of help , also do a 45 mins walking / workout every day for better results .
Hi Payal,
Iam padma working women. 27 yrs old my hgt is 5.3 and my wgt is 67KG . I would like to reduce 7 kg . Kindly advice me with a diet chart. I live in chennai .
Hi Padma,
Thank you for reading at dietburrp. You can try following the 1200 calorie south indian diet plan on our website. Alot of reader have benefitted ,i am sure it will help you as well ! if you face any problem while following the plan , Let me know and ill help you out !! all the best !
hello i am 36 yrs working lives in pg my weight is 89.60 i want to loose above 15-20 kgs. so please suggest me how can i do it?
Hi,
Thank you for reading at Dietburrp. you can try following the diet chart mentioned here – https://www.dietburrp.com/indian-diet-plan-for-weight-loss/
if you wish to get a personalized diet plan to suit your lifestyle, food pattern , lifestyle and timings, Please see this page – https://www.dietburrp.com/diet-services/
i have a sweet tooth. cant control myself when i see sweets esp after dinner :( pls help…
Hey Neelam,
If you have a sweet tooth, you can ,
– brush your teeth immediately after dinner , to curb the craving.
– eat a mouth freshner like sounf, elaichi etc.
Hi Payal..i am 20 years old i am 70 kgs my height is 5feet..please guide me..sshould i follow this diet plan?
Hi Sonam,
Sure you can follow this plan , also if possible add a 45 mins workout for even better results
Hi,
I am 29 and weigh 88 kg. My height is 6 ft. I am a faculty and on my toes from 8am to 2pm. I don’t sit and keep walking throughout the day. I have knee problem so can’t take heavy exercise or running. Please help me with a diet chart that suits me. Eagerly waiting for your help .
I wanna loose weight quickly.
Regards
Dharmendra
Hi Dharmendra,
Thank you for reading at Dietburrp. You can try following the above mentioned diet chart. some of our reader have lost upto 15 kgs weight by following this diet chart for 2 months.
If you wish to get a personalized diet plan based on your food pattern, cuisine and timings and body response, please see this page – https://www.dietburrp.com/diet-services/
Hie Payal!!
I am Antara and I have PCOD problem due which i have gained alot of weight specialy on the lower abdomen. I excise everday have weight loss is not remarkble due to this disease. Can u plz suggest me a diet which helps me to loss weight easily with Pcod. I need to loss nearly 10kgs..
Hi Antara,
Hi,
Thank you for reading at Dietburrp. you can try following the diet chart mentioned here – https://www.dietburrp.com/indian-diet-plan-for-weight-loss/ . pcod and thyroid are illness which may slower your rate of weight loss, but weight loss will definately follow if you do the right exercise and for the right time period , and eat the right food.
if you wish to get a personalized diet plan to suit your lifestyle, food pattern , lifestyle and timings, Please see this page – https://www.dietburrp.com/diet-services/