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 Mam,im Regina..age 26 and height 156,my current weight is 70kg..im working as Admin Assistant most of the time i will be sitting..pls advice..im getting married in 3mont..i seriously want to lose weight..
Hi Regina ,
Thank you for reading at Dietburrp. congratulations on your engagement. Walking or exercising for 45 mins everyday will help you in a good way to lose weight. along with the exercise you also need follow a healthy regime. You can find some basic and important tips for weight loss in this article here – https://www.dietburrp.com/top-10-weight-loss-tips/
Or You can try following the diet plan mentioned above in the article.- https://www.dietburrp.com/indian-diet-plan-for-weight-loss/ this is a general 1200 calorie diet plan and has helped many. it may be of help to you as well.
Thank you for reading at Dietburrp. Walking or exercising for 45 mins everyday will help you in a good way to lose weight. along with the exercise you also need follow a healthy regime. You can find some basic and important tips for weight loss in this article here – https://www.dietburrp.com/top-10-weight-loss-tips/ if you want me to analyse your regime and plan a diet plan personalized for you, please see this page. – https://www.dietburrp.com/diet-services/
Or You can try following the diet plan mentioned above in the article.- https://www.dietburrp.com/indian-diet-plan-for-weight-loss/ this is a general 1200 calorie diet plan and has helped many. it may be of help to you as well.
Hello
I am 31yrs old male my height is 5.11 my weight is 145kgs please suggest to loose weight
Hi ,
Thank you for reading at Dietburrp. Walking or exercising for 45 mins everyday will help you in a good way to lose weight. along with the exercise you also need follow a healthy regime. You can find some basic and important tips for weight loss in this article here – https://www.dietburrp.com/top-10-weight-loss-tips/ if you want me to analyse your regime and plan a diet plan personalized for you, please see this page. – https://www.dietburrp.com/diet-services/
Or You can try following the diet plan mentioned above in the article.- https://www.dietburrp.com/indian-diet-plan-for-weight-loss/ this is a general 1200 calorie diet plan and has helped many. it may be of help to you as well.
hi mam i am sridhar 6 feet height 95 kg weight i want to reduce my weight plz suggest dite plan
Thank you for reading at Dietburrp. Walking or exercising for 45 mins everyday will help you in a good way to lose weight. along with the exercise you also need follow a healthy regime. You can find some basic and important tips for weight loss in this article here – https://www.dietburrp.com/top-10-weight-loss-tips/ if you want me to analyse your regime and plan a diet plan personalized for you, please see this page. – https://www.dietburrp.com/diet-services/
Or You can try following the diet plan mentioned above in the article.- https://www.dietburrp.com/indian-diet-plan-for-weight-loss/ this is a general 1200 calorie diet plan and has helped many. it may be of help to you as well.
Hi paypal Mam
I am Banu from chennai ian 30 my weight is 74 height is 154 cm I want to lose atleast 10 kyu pls suggest me good diet plan pls.
Hi Banu ,
you can follow the above mentioned diet . our readers have lost upto 14 kgs weight in 2 months time by following this plan . we also have 1200 calorie diet plan in all indian cuisine , you can selct accordingly .
Hi mam,
my name is pratishtha sharma and I am 20 years old. My weight is 95kg can u pls help me in my diet plan…
Thank you for reading at Dietburrp. Walking or exercising for 45 mins everyday will help you in a good way to lose weight. along with the exercise you also need follow a healthy regime. You can find some basic and important tips for weight loss in this article here – https://www.dietburrp.com/top-10-weight-loss-tips/ if you want me to analyse your regime and plan a diet plan personalized for you, please see this page. – https://www.dietburrp.com/diet-services/
Or You can try following the diet plan mentioned above in the article.- https://www.dietburrp.com/indian-diet-plan-for-weight-loss/ this is a general 1200 calorie diet plan and has helped many. it may be of help to you as well.
Hi Payal,
I am 28 years old and 65kg weight. I have hypothyroid. Please suggest me is this plan is ok for me as well?
Hi Priya ,
you havent mentioned your height , this plan is a general weight loss plan and suits most of the indians. so it should suit you , depending upon how overweight you really are.
Hi Payal,
I am Ashish,28 year old Male,My weight is 118KGS and height is 5.7 inches.Kindly suggest a good diet plan and exercise to me.
Hi Ashish ,
Thank you for reading at Dietburrp. Walking or exercising for 45 mins everyday will help you in a good way to lose weight. along with the exercise you also need follow a healthy regime. You can find some basic and important tips for weight loss in this article here – https://www.dietburrp.com/top-10-weight-loss-tips/ if you want me to analyse your regime and plan a diet plan personalized for you, please see this page. – https://www.dietburrp.com/diet-services/
Or You can try following the diet plan mentioned above in the article.- https://www.dietburrp.com/indian-diet-plan-for-weight-loss/ this is a general 1200 calorie diet plan and has helped many. it may be of help to you as well.
Hi, I’m 30 years old woman and weighs 98 kg.My height is 5’5″. I’m vegeterian and I do not have sufficient time for daily workout. Pls do let me know appropriate diet chart to be followed to loose my weight.
Thank you
Hi Priyanka ,
you can use the above mentioned diet plan. it has helped a lot of our readers lose good weight. it mite be of help to you as well. but i must tell you , that no matter what plan you use , a minimum of 45 mins of exercise is required to boost uo the rate of weight loss.
if ypou do not have 45 mins to spend at 1 strech , then spend 15 mins , 3 times a day and do walking or stair climbing exercises after 1 hour of the each main meal . it will help a lot in inch loss .
Hi ma’am! My name is Ashu and I just want to ask one thing that I was 69 kgs and now I’m 59 kgs I want to lose 5 more kgs! But now no diet is suiting me. Do you think this diet is gonna work on my body? And how much time do you think it will take? I do exercise for 1 hr but for the past 1 month I have been eating junk so do you think this diet is going to suit me?
Hi Ashu ,
have you calculated your current BMI ? what is it ? please mention your height and age . whether further weight loss is possible or no , depends on these stats . i can answer you better if i know the entire picture . also mention in case if you are taking any medicines , or if you have any medical issue.
Hi my age is 16 and height is 169. But I have been down to 56! But now I’m back to 60-61 so I really want to lose 5 more kgs!
My BMI is normal – 21.2 but I’m chubby
In that case dear , you need only exercises as a priority , while just eat healthy . do not follow any particular diet plan , but spend 45 mins of your day doing some form if exercises . this will help you in toning up and achieving a very good body shape and it will enhance your personality.
Only diets will make you look weak and pale .
Hello mam am bindu.i am 18yrs old.am a student.iam 161cm and 72kg.am in overweight categorie.i am thinking to follow this diet plan.bt my prblm is that i spend a lot of time studying for my entrance exam.will this diet have a bad effect on my syudies??or can u mail me another diet plan??
Hi Bindu ,
dont worry this diet is apt and nutritious , it wont affect your studies . only thing is if you feel hungry anytime during the day , please dont starve yourself . eat a ;llot of fruits . oranges , water melon , apple , pomogranate , papaya are all in season now and they would really help in filling up your tummy and helping you lose weight at the same time .
Hi payal,
Im 20 year old female and my weight is 80 kg and height is 153 cm. Is it enough for me to follow 1200 calorie diet? Plz suggest exercise required for me.
Hi Ann,
to start with , do a 45 mins walk at any convenient time . yes you can follow the above mentioned diet plan . and here is how to manage on losing weight efectiovely with a good plan – https://www.dietburrp.com/how-to-lose-weight-effectively/
Hi mam.,I want to know the diet plan for elderly person.my dad is 73 years and is overweight,due to which he finds difficulty in walking. His medical condition is that he haves mild high blood pressure otherwise he is healthy.. It would be privilege if you consult on his diet plan ,as per his age..
Hi Dinesh,
we would sure love to be able to help your father . But we regret to inform you that we are not taking any diet consultations till feb 2016. sorry for the inconvenience caused . But dont worry , i am working on a diet plan for hyper tension and will be posting it soon (in a week’s time) on dietburrp . you will get a lot of help in your father diet planning through that post . i assure you. please do revisit us in a week .
Hi Mam , I am 36 yrs and weight is 66.5 . I was almost 78 kgs a few yrs back . With alot of efforts and proper food I came down to 63 kgs . But again up since the last 1 yr . I have been trying very hard to lose and come down to 60kgs but not possible . I also have hypo Thyroid but on the border line , so am not taking an medicine for the same . My doctor has advised me to start if my thyroid goes up . Can you please help me
Hi Shama,
it is better to start off with thyroid medicines. actually monitoring thyroid closely is very essential. once it starts hyposecretion , it leaves severe effect on body weight , and then it would become all the more difficult. losing weight with hypothyroidism is a bit tough , but its not impossible, you mentioned you are already doing things to help ypu in losing weight . if you share your eating habits and exercise schedule, ill be able to help you in tweaking the schedule further to be able to lose weight.
Hi,
This diet plan is amazing. I have lost approximately 18 kg in 4 months along with walk for 30 minutes. I thank you Payal for amazing diet plan for Indians. Keep up the good work. Many wishes for your upcoming posts.
Regards,
Puja
Hi Puja ,
wow … im really very happy for you. 18 kgs is a great weight loss. and healthy too knowing that ypou lost it over 4 months time . if you have reached your goal , please continue with 30 mins exercises as a part of maintaining the lost weight . while start eating everything but in limited quantity.
your comment is going to inspire a lot of readers at Dietburrp. :)
hello mam
i read the above diet plan..there 1 dish is mentioned i.e. bread upma..can u pls tell us its reciepe..??
or else can we go fr substitutes like poha/parathe-sabzi/daliya/oats or anything else?
Hi ,
yes you can use the above mentioned substitutes .
recipe of bread upama – cut 2 brown bread into small cubes . chopp onion and tomatoes and keep ready . in a pan , add 1/2 tsp oil , mustard seeds , gren chilly , curry leaves for seasoning , add chopped onion and tomatoes till brown , add cubed bread slices , mix well , add salt to taste , some red cilly powder aned cover with a lid for 5 mins , add chopped coriander leaves.
Hello mam, can you pls tell us that if we follow this diet an strictly for 1 month, how much weight we can lose ?
& mama, pls suggest me some exercise for reducing waist portion.
Mam, do we need to do exercise while following this diet plan ?
:(
Hi Reena ,
yes a 45 mins exercise schedule will really help you in weight loss. you can start with walking or jogging . this plan has helped a lot of readers to lose weight . some readers have lost 12 – 1 kgs weight in 2 months by following this pattern . but i am sorry , there is no way i can predict how much weight you will lose . as the body response differs from person to person .
ok..tysm mam for ur efficient rply..i will surely do my best & follow dis diet plan with exercise..!!
:)
Hi.. Payal mam,
I am 17 year old. My height is 5’6″. My weight is about 87 kg. I want to lose my weight and increase the height. I want to lose my weight about 60 kg. What will be my height have to be? Will u give me diet plan as well as exercise tips and tips related to the height. Please give me tips mam.
Hi mam….i am 30….my height 5.2….weight is71….wanna loose my weight. ….can u give me recipe of khichadi
Hi Poonam ,
you can follow the above mentioned diet plan . our readers claim to have lost upto 14 kgs by following the above mentioned chart for 2 months.
khichadi – take 1 bowl green split mung dal , 1/2 bowl rice , and chopped veggies like carrots , beans , capsicum , onions and tomato . in a cooker , add 1/2 tsp oil , add mustard seeds , curry leaves , reen chilly, add all chopped veggies , haldi and salt and saute it for 2 mins , then add the soaked mung dal and rice and saute it for a min , add 3 bowls of water and pressure cook it .
Wonderful post, regarding diet plan for weight loss. I have found this amazing and soon I will apply these tips into my eating regimen
:)
I m 26 year old,my weight is 74kg,my height is 5:3
I want to loss my weight 20 kg overall i was walking for almost 1.5 hours for last two months but i can not walk in the winter season due to cold weather plsss suggest me what should I do for losing weight i m pure jain . I have full control over my diet plsss suggest me weight loss plan for winter
Thank you
Thank you for reading at Dietburrp. Walking or exercising for 45 mins everyday will help you in a good way to lose weight. along with the exercise you also need follow a healthy regime. if walking outside is a problem, you can follow the walk at home videos from you tube.
if you want me to analyse your regime and plan a diet plan personalized for you, please see this page. – https://www.dietburrp.com/diet-services/
Or You can try following the diet plan mentioned above in the article.- https://www.dietburrp.com/indian-diet-plan-for-weight-loss/ this is a general 1200 calorie diet plan and has helped many. it may be of help to you as well.
Hi, I´m 21 years old and height 166 cm. I´m getting fat day by day. My weight is 61 kg and have chubby cheeks and double chin. Could you please tell me how I can reduce my weight ( 10 kg) as soon as possible? Hope you´ll help me!
Regards,
Hi Sara,
dear , nothing can happen overnight. weight loss is a combine effort of diet and exercise. what you need is to start with walking or joging or any other form of exercise for 45 mins every day . with this you could follow the above mentioned diet plan . this in combination will help you in achieving your target soon . :)
Please provide my personalised diet chart..I could not find form.
have mailed you the details.
hello payal mam,
how are you ? hope you are fine. I am a school girl of class 12 age 17 years. my height is 5.7 inches. my weight is 90 kilograams which i need to lose in 3 months. i checked my BMI, its in category of obese 1. can you please help me by suggesting a suitable diet plan. Although many people told me that you should concentrate on you studies which need energy & this is not you age to lose weight, but i believe that i can only study with a healthy mind which resides in a health body. mam, can you help me by suggesting suitable exercise & a diet plan so that i can get back to shape in 3 month. your feedback will help me a lot mam.
thank you
yours truly
riya gupta
Hi Riya,
Thank you for reading at Dietburrp. Walking or exercising for 45 mins everyday will help you in a good way to lose weight. along with the exercise you also need follow a healthy regime. if you want me to analyse your regime and plan a diet plan personalized for you, please see this page. – https://www.dietburrp.com/diet-services/
Or You can try following the diet plan mentioned above in the article.- https://www.dietburrp.com/indian-diet-plan-for-weight-loss/ this is a general 1200 calorie diet plan and has helped many. it may be of help to you as well.
Thank you so much mam for consulting me, I will surely follow the 1200 calorie diet plan & if needed, i will personalize my diet olan from you…but now, can you please tell me that for how many days i have to follow this diet plan in order to lose 30 kilograms ?
Any diet plan would work for only 30 days , but after that you need to change the diet to lose further weight . so please start following and follo it for as long as the diet plans helps you in losing weight . once it slows down , you consider changing the plan
Hii payal maam
Me simra m 15 yrs old with weight 45 kg but m looking little bit fat so what should I do to reduce this little bit fat
Hi Simra ,
walk / jog for 45 mins every day to be able to become fit.
Hi… It s mentioned that skimmed milk wid sugar.can I take that sugar with tea?bcz I don’t like milk with sugar and tea without sugar.. Plz tell me..
yes you can :)
Hi Payal,
I am deepika. My age is 28 yrs height is 5.3 and my weight is 98 kgs. I really want to loose my weight. I have Pcod issue so for me it is very difficult to loose weight. I gain my weight very fast if I start taking proper meals and when I leave my workout. Plz suggest me something for this.
Hi Deepika ,
balancing is the key to your problem . you need a balanced diet and a balanced exercise program . i you so any of these to the extreme level , and you have to leave them both or any one of them due to any reason , you would immediately gain back . hence balance the activities well . see n expert and get a proper plan.
Hi mam,
I am college student. My age is 20 …weight is 60kg nd height is 5.1. I want to lose 10kg weight in 1 month so plz tell me proper diet chart.
sure ,
please see this page – https://www.dietburrp.com/diet-services/
Hii Payal,
Its very nice to see that you are taking care of everyone with responding….I have two daughters. Elder one is 13 yrs old and weight 62 kg and younger one is 10 yrs old and weight 54 kg and she has pot belly . I am really worried for my younger one. Please suggest some diet plan to get back them in shape
Hi Rama,
i can understand your concern . but please dont worry . at such young ages , the best you can do to make sure of their health and fitness is to have them to exercise for atleast an hour every day . i know its difficult to get these young kids to exercise . so try to find any physical activity around your residence . like swimming / skatting / basket ball / karate , which will grab their attention and get them to become fit at the same time .
Dear Payal,
I am 38 yrs (mother of 1), and my weight is 71 kgs and height is 5″4.
I need to lost around 6-7 kgs. Pls. suggest me a diet plan to follow for weight loss and also exercise routine.. like how much should I do treadmill etc. My work in office is a desk job so not much of movement.
Kindly assist pls. Thanks..
Hi,
I am 29 years old, my height is 6’1″ and weight is 110 kgs. I had gone for a medical checkup and found out that I have hyperthyroidism.
Due to increase in my weight, I tend to become very lazy and this has started to effect my work as well.
Need help.
https://www.dietburrp.com/diet-services/ please check this page
Hi payal.. I need your help.. I’m 21.. 6.1 feet tall.. And I weigh 126 kgs. I need to gt my weight down to 95 with a muscular frame.. Please suggest me something
https://www.dietburrp.com/diet-services/ please see this page
hi , m khawar
my age is 26 y and my waight is 135 kg , i wana loose my waight imiditly , plz payal suggest a diet plan chart for me that i can loose my waight specialy my belly and all over
Hi ,
Ple,ase see this page – http://www.dietburrp.com/diet-services/
hi payal
i am chandan. my age 29 years , height 5.3′, weight-68 kg . i am working in a power plant. i have recently check my blood sugar. the results are fbs-90 & ppbs-140. i have also belly fat. please suggest me diet chart so that i can control my ppbs, loosing weight and belly fat.
Hi Chandan ,
pp sugar is the sugar that increases due to food you eat , while fasting sugar is the sugar that the body produces on its own overnight. so basically you need to avoid all sweets and maida and fried items . walk for 10 mins after every meal and have a glass of warm water with lemon after each ,meal . following this even for 1 week will bring in a lot of difference.
Hi mam,
I am Bushra my age is 25 years, hight 5’2 nd weight is 80 kg i want to bring my weight on 55kg…. Plzz give me a diet chart to reduce weight….
Hi Bushra,
Thank you for reading at Dietburrp. Walking or exercising for 45 mins everyday will help you in a good way to lose weight. along with the exercise you also need follow a healthy regime. if you want me to analyse your regime and plan a diet plan personalized for you, please see this page. – https://www.dietburrp.com/diet-services/
Or You can try following the diet plan mentioned above in the article.- https://www.dietburrp.com/indian-diet-plan-for-weight-loss/ this is a general 1200 calorie diet plan and has helped many. it may be of help to you as well.
Hello,
I am Anant Singh Chauhan,recently got recommended for Indian navy but unfortunately due to overweight i got temporary rejection from the medical board, currently i m 89 kgs and my height is 185cms(6’1) and i am 23 yrs old, i have to lose atleast 10-12 kgs in 40-45 days. Please advice me a fat loss diet plan.
Please give me a prompt reply
Thank you for reading at Dietburrp. Walking or exercising for 45 mins everyday will help you in a good way to lose weight. along with the exercise you also need follow a healthy regime. if you want me to analyse your regime and plan a diet plan personalized for you, please see this page. – https://www.dietburrp.com/diet-services/
Or You can try following the diet plan mentioned above in the article.- https://www.dietburrp.com/indian-diet-plan-for-weight-loss/ this is a general 1200 calorie diet plan and has helped many. it may be of help to you as well.
Hi,
I am 36 yrs old and weigh 79 kgs. we r planning ivf in November. All of a sudden I noticed a lot of weight on my hip and thighs. I do 30 min walk at night after dinner
pls suggest a plan to loose around 9 kgs in 1.5 month.
Thanks..
Sure ,
please check this link – http://www.dietburrp.com/diet-services/
Hi,mam
My name is smiti i am 15 years old and mh weight is 57 how can i lose my weight please suggest me something
what is your height ?
Mam,let want to reduce my weight. My weight is now around 90 kg age 33 yrs like have 3 children. I am already doing light exercise but not regularly. Yoga asanas and some stretching exercises I tried 3/5 days in weekly just 1 hrs.but no results. Plz give me an enrgetic and powerful diet and also hip and thighs fat burning exercise .Plz reply me…..
sure ,
please see this link – http://www.dietburrp.com/diet-services/
Hi Payal,
I posted my coments twice a month back but somehow cannot see it don’t know what happened?
Anyways, In Feb I was 80 kg and had lost 19 kgs till date, I am following your verison of Gm diet plan once in every month, and consistently lost the weight, but in last couple of attemps I lost only a kg and feeling very disappointed, Further I tried following your 1200 cal plan since last month following my Cal intake with the help of My fitness pal App, and lost 3 kgs , also I do fast walk and Jog early morning for an hour.
but since last 3 weeks my weight has stayed constant to 61kg the 1200 cal is not giving me required results despite of following it rigorously.. I tried to change my food items and quantity but still no use. Any reason why my weight must have stuck up to 61kgs, Also just FYI I have a hypothyroid.
weight is been constant and not reducing since last couple of month, any suggestions from your side to change in the plan or something???
Thanks in advance.
Hi Pooja ,
Firstly congratulation . you have come a long way . and i am glad my diets have helped you.
what is your height ? there are 2 reasons that i can see .
1 . rubberband effect – normally when you follow diet regimes and exercises regimes over a period of 6-8 months and you manage to lose good weight, there comes a point when the body stops responding to weight loss effects , the BMR gets constant and despite of calorie reduction , much changes are not visible. you need to be careful . for a while stop your attempts of weight loss and concentrate on managing this weight so that the rubberband effect can be avoided. or else the lost weight will bounce back . exercising for 30 mins and managing calorie intake to 1400 a day is adviced .
2. YOU HAVENT MENTIONED YOUR HEIGHT , SO YOU NEED TO CHECK YOUR bmi . IF YOU HAVE ENTERETED THE NORMAL LEVELS , THERE IS a possibility that the weight will get constant here. your body type and herediatary factors are also to be considered.
Hi,Payal
My daughter is 17 yrs old and her height is 5.11″. Her weight is around 85 kg.. She does not eat much indian food, she eats lots of pastas and bread..I’m really worried.do think this diet can help her and it’s ok for her age..as she soon starting gym as well..I will appreciate your reply.thanks
Hi Simranjit ji ,
Dont worry , i understand your concern . i dont think you should restrict her diet much . she is too young for it. but yes you can take the reference of the above mentioned diet plan and feed her the items mentioned here in a better quantity. if she likes pastas and bread , give her whole wheat pasta with lots of sauteed veggies (salad form , avoid gravy or have little gravy). replace the regulr bread with multigrain breads and whole wheat breads.
Hello payal mam,
I m 32 yr mom of two. 65 kg. 5.3″…Currently just hoping to lose weight sp belly fat n lower portion…the main problem with me is that I can’t live without two parathas in the morning along with the tea…that too at 11 am…thoug I wake up at 7…than I take lunch at 2 and then dinner at 9 pm…belonging to a Muslim family my eating habits includes more of oil n other fat containing items…please help me to lose weight
Hi
I am 27 and my wight is 130 pound. My stomach feel bloated and gas all the time and do run around 5 km two days in a week. I eat and my stomach bulges out even if i just drink water. Please suggest a diet plan for me so it does not happen and reason befind this.
Hi Navneet,
su re , please see this page – https://www.dietburrp.com/diet-services/
hi,
Actually this diet plan for weight loss seems to be very good. But there is minimum 56 gm protein required for male body. So please suggest me the diet plan which have same calories intake but having high protein..
thank you…
sure kuldeep , This is just a referal plan. to get a personalized diet plan please see this page – https://www.dietburrp.com/diet-services/
Hi Dr. Payal,
I am Jal Desai. I am 25 yrs old. My height is 172cms. My weight is 79kgs (overweight by 7kgs)
I work 8 to 5 in the office and its a desk job and I play sports in the evening like Table Tennis.
Please suggest me a diet chart to loose weight and excess fat from my body.
Veg as well as NonVeg either will do.
Hi Jai,
sure , please see this link – http://www.dietburrp.com/diet-services/
Hello ma’am, i m doing deitng since 2yrs i hv stopd eating fried,meat,fast,junk foods n i do exrsize olso but there is no change in my body shape?what shld i do n even i dont eat dinner, i mean i juzt through out d day have 2 chappatis n nothing else n honey water in morning
what is your weight ? height ? age ? any disease ? any medication ?
hi mam
my name is Neha . I have making project on nutrition mangement . So plz suggest me which diet plan add on this project
Hi i am 31 years female & weight is 68 kgs. Currently My diet Plan are as follows:
1. Morning (07:05 am)-
please resend your query .
Hello mam.
I have a query. We generally see the packed edible items are comes with nutrition index and energy is printed in kcal and not cal. Where kcal= 1000cal.
In your 1200 calories plan also values are mentioned in kcal. So what we are supposed to consume kcal or cal?
Hi Ramya ,
yes i understand your confusion. Technically Kcals is the term that we use. and calories is a common name or a slang for it. dont worry, you dont need any coversions to do . :)
Thank you mam.. :-) :-)
I m from punjab my weight is a 65 nd height is a 5’4 inch i want to.bring my weight on 57 ..plz give me a diet to.loss weight
Thank you for reading at Dietburrp. Walking or exercising for 45 mins everyday will help you in a good way to lose weight. along with the exercise you also need follow a healthy regime. if you want me to analyse your regime and plan a diet plan personalized for you, please see this page. – https://www.dietburrp.com/diet-services/
Or You can try following the diet plan mentioned above in the article.- https://www.dietburrp.com/indian-diet-plan-for-weight-loss/ this is a general 1200 calorie diet plan and has helped many. it may be of help to you as well.
Hi Ms payal
My age 31,weight 69,hieght 165 cm
Pls advice how can I reduce 10 more kg by diet and arobics
https://www.dietburrp.com/diet-services/ please see this page
Hi mam
My name is bharti i am 31 year old nd my wt is 67kg nd my height is 5.1.i have try wt loss atleast 10kg but no result is found .i have to try before two year but no any result .mam plz suggest two month proper diet chart for 10kg wt loss and my body is in shape.
sure , please see this page – https://www.dietburrp.com/diet-services/
Hi Mam, My Age is 36 and weight is 86. i got an accident in 2007 and my left leg is not working properly. Now due to my over weight i am facing very much problem in waking and doing my day to day works. Pl suggest me some good weight/diet reduction plan. If it is paid up plan i am interested to take it. Awaits for your early reply.
sure ,
please see this page – https://www.dietburrp.com/diet-services/