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 I am Riya so my question is along with the diet mentioned above, do we even have to exercise along with it and which is better and more effective- yoga or 40min walk pls tell me
power yoga and walks are similar . if you are doing traditional yoga , then walk / jogging will help you more . also depends on your age . if you are below 35 , use intense exercise.
hello .
I am a25 years old girl my height is 164 cm and my weight is 95 and I have hypothyroidism too. I want to reduce my weight at least 20 kg with in 2months did this 1200 calorie diet work for me?. I used to go for morning one hour and evening a hour walking. And doing some floor exercise to. If its work for me please suggest some other menu which has same calorie
Hi Shamshi ,
yes this plan has worked for a lot of readers and it may be of help to you as well . please continue the exercises you have mentioned.
for more menu on 1200 calories , you can check this link –
https://www.dietburrp.com/?s=1200+calories
thanks payal.. can I have non veg like chicken,
yes once a week . but make sure you have lean meats
I am 56 year old Diabtic Hight 5feet8.5 inch weight 90 kg Want loose weigh please Sugest m diet
check this out – https://www.dietburrp.com/indian-diet-plan-for-diabetes/
this will help in both losing weight and controling sugar levels.
Hi ma’am i am a 19 year old girl of height 5’5 and my weight is 74 kgs .. i am not active at all .. my life is sedentry .. i sit like 24 hours of the day.. the whole day in the college, then tuitions and then after coming home neither i have the energy to stand nor the time.. and as our house is not very spacious i don’t have any place to walk .. n i can’t even go outdoors .. ma’am i am really very depressed about my increasing fat please help me to lose 10 kgss in 5-6 months or how many time it may take but i need to start losing weight really soon … please help me :(
Hi Ayesha ,
you can try following the above mentioned diet plan . this will help .
Hi Payal mam :) My name is Mahi.
Age : 16
Weight : 50 Kg
It is OK or I need to loose it ??
what is ypur height mahi ? if it is above 5 feet, then its ok .
hi,
i m a 31yrs old female with height 5’4” n weight 100kgs.i need help.i m too embarrassed of myself n at d same time i m too lazy n careless with my meds n exercises.i m patient of pcos.i have bp usually ranging btw 100/150.can u please suggest me a diet that can bring me back to good shape n health.urs is d only one i found sensible,practical n doable.
Hi Abigail ,
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.
Also check this write up – https://www.dietburrp.com/diet-for-pcos/
Can u plz tell me how much is a small, medium, large sized bowl…..in ml please
small bowl – 100 ml
medium bowl – 150 ml
large bowl – soup bowl – 200 / 250 ml
My height is 5’3
Weight 65 or 64 kg
Age 28 so according you how much I need to reduce pls
Hi ,
You havent mentioned your gender.
if you are a female, your weight should be between 55 and 62 .
if you are a male , your weight should be between 62 – 65.
by the way it depends on your body type as well.
Hiya. I’m 28 years old and my weight is between 63to 65 so can I follow this diet plan. I want reduce 5to 6kg
yes , you can follow it for a week and check how effective it is for you. our readers have lost around 14 – 15 kgs by folowing the above mentioned diet plan for 2 months.
Thanks dear
Ma’am in 18 years old height 5″9 and 85 kg. I would like to loose around 10 kg weight but the problem is i stress eat a lot in the night. Any advice to stop such stress-eating? A reply would be highly appreciated. Thanks
Hi Abhihek ,
what time do you eat your dinner ? and what time do you sleep ? if there is a long gap between both , you must start including a midmeal. like a glass of milk and some fruits. or you can have salads . the best way is to brush your teeth to avoid binge eating.
Hello,
I am 30 yrs old guy with weight 80 KGs and height 5’10”. Kindly advise if I can follow this diet plan to reduce weight. As I have proportionate mass over the body but with heavy thighs and hips. I am a gym goer with moderate exercise and weights. And my working schedule is mostly indoor and seat job.
Thanks
hi,
yes you can follow this diet. it wil help .just make sure you find 45 mins for exercise any time during the day.
Hi i am 24 yr old my weight is 72 and my height is 154cm. from few months i m trying to loose weight but i cant. i m getting married on 20th april this year, please suggest me.
check this – https://www.dietburrp.com/?s=gm+diet
Hi mam
I am 23 years old, 5’7 and 66kg. I want to loose weight. In the past 25 days I have been doing aerobics and pilates for 50 minutes everyday,keeping a count at my calories. I take about 1000 calories everyday. But I havent lost a kg despite starving myself from my favourite foods. Please help!!!!!! also I would like to add that I havent decresed the salt intake as is prescribed in most of the diet plans.
Regards
Preet
Hi Preet ,
you are not losing weight because you are starving ypurself. correct weight loss requires you to eat healthy and lowc calorie food . starving takes your body to famine mode and the body starts saving the fat in order to meet the calorie requirement . and hence weight loss is not reached. pleae eat well , but be careful in making your food choices . the exercises you mentioned are very good , and obviously ypour body’s calorie requirement is increased . if you starve , you will feel weak and mite faint while exercising too. please take care
Please tell me that why can’t I have my tea with sugar instead of Marie biscuits
Hi Deepz,
sure you can . but its best not not have tea alone , as it may lead to excess acid formation . having it with 1 -2 low cal biscuits / wheat rusks , will help in keeping the acid in stomach down .
Hey Payal,
Your site is very resourceful . Please tell me why in every diet plan you have insisted on tea without sugar but added intake of Marie biscuits or Rusks
Hi Deepz ,
i think i ve mentioned the reason in your other comment with similar question . if you have any further questions , please feel free to ask . :)
Hlw my name is manpreet and I am 19 years old.i am handicapped. and my weight is 56 or 60 kg.now how I loose weight without exercise. main exercise nahi kar sakta coz am handicapped plzzz hellpppp.
Hi Manpreet ,
dont worry dear , If you are differently abled, use the parts of body that you can, for ex. you can rotate your hands to lose arm fat . you can follow the diet plan mentioned above .
Hello ma’am I am 15 year old and having weight 65 kgs. Please suggest me an indian diet and exercise plan that can help reduce weight and also tally with my school. 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. 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 My name is Anahita
I am 5feet 4 inch and my current weight is 69 kgs.I have gained 5 kgs in last three months earlier my weight was Average I did not have visceral fat I am heavy from bottom but now I think I have gained weight around my stomach area it feels very heavy and bloated .I don’t eat too much .still I gained weight from last one month I tried many excercise at home like crunches, jumping jacks,aerobics but I was never regular .
I didn’t lose weight it’s still 69 kgs….now I have started jogging 1 hour in morning with moderate pace….and 1 hour evening …..besides this I will also do some crunches and side bends squats 4times a week…..my target is I have to lose 5 kgs in month or lose up to 10 kgs in three months…..I think jogging is best way to lose overall body fat…..kindly tell me what should I eat so that I won’t gain it back….I just want simple eating …..it should not be not too fancy ….because I don’t have that much time…is it ok if I eat two chapati without ghee with Sabari Sahi and salat in lunch and dinner and in breakfast very light stuff like sprouts ….poha ..etc…..iI use very less oil in my food….I want to know following this simple diet along with jogging two hours daily….Will I be able to lose weight and if you think I should make some changes …..kindly suggest me ….I am addicted to coffee so 1 drink 2 cups twice a day….my metabolic rate is extremely low …what should I do to increase my metabolic rate….I drink 2-3 ltrs of water day…..I also drink aloe era juice in morning and evening to detox my body……I need your suggestion…..
yes you can follow the exercise and diet routine that you mentioned . check this to increase metabolic rate –
https://www.dietburrp.com/how-to-increase-metabolism/
Hi Payal I m on the 3 rd day, yet I had not loose any weight, but I m feeling light, I want to know that on 4 th day can I eat vegetables with salt and on 5th day I can use market paneer
yes market paneer is fine , and use rock salt on your vegies on 4th day. or any other day
Hello Ma’am,
I am 30 yrs old Guy, Unmarried, with height 5’10” and wt 80 Kgs. Recently joined gym. Kindly advise if I can follow this diet plan. My overall body structure is proportionate. However, my thighs are quite heavy. Moderate waist line with 33″. Looking forward to reduce fat from my thighs, hips and waistline. I am vegetarian North Indian guy.
Thanks
you can work out on your lower body , read this article – https://www.dietburrp.com/burning-body-fat-for-weight-loss/
utilize the fat burning zone to hjog on the treadmill or eliptical workout to lose fat from thigh. you can follow the above mentioned diet
Hi mam my name is ankita and i m 30 yrs old my height is 5’4 and weight is 68.5 and i want to loose 10 kg of weight in the next three months i started 12oo cal meal plan ad recently jym too i have a 7 months old baby and i breastfeed to her so i feel hungry frequently but still i am managing but can u plz help me which food is more nutricious and more satisfying and also to which exercise i should more focused for reducing belly fat and waistline plz guide me…
hi,
check these – https://www.dietburrp.com/how-to-lose-pregnancy-weight/ and https://www.dietburrp.com/tips-to-lose-belly-fat/
dear mam
I am 33 year old and my weight is 79 kgs. I have seen your diet chart and want to start it. but I want to know only that if I follow that chart is there any risk of some long term health risks.
i have listen from many other people that if you not take normal diet there will be risk to get diabetes or heart problems. please clear my doubts.
thanks a lot .
i forget to tell that my height is 5.6 feet
Hi Arvind ,
no there is no health risk , this a nutritious 1200 calorie diet plan. this is very much a normal diet , we have just helped you choose natural, healthy and low calorie menu , this wil rather help you in controlling your sugars and decreasing your cholesterol levels.
Hi mam
I m 38 yrs old 5ft 4 inch mother of a 14 yr child working as a teacher weight orIg
Very depressed
Pls help
I cannot sociallised
Pls pls help
Hi Pallavi ,
You havent mentioned your weight . but im sure following the above mentioned diet plan will really really help you . you can follow this plan for 3 weeks and then follow this plan for 1 week . the combination will help you in losing good weight and fast .
please see this – https://www.dietburrp.com/indian-vegetarian-diet-plan-lose-weight-7-days-gm-diet/
Hi mam
I am 5ft 4 inch weight 95 or
Pls suggest me sort n exercise are 38 min of a 14 if child working as a teacher
Very depressed
Pls help
Hi Palliavi ,
I have replied to your earlier comment for diet . exercise wise , you can do any 45 mins workout every day. start with simple walking. if 45 mins is difficult to find , or for walk (stamina wise), you can also choose to walk for 10 mins 4 times a day at any convinient time. just make it brisk walking . and increase the timing as your stamina builds up.
Hi Payal, I am trying to lose weight since 2 months, but I don’t see any difference. I workout regularly and even follow diet but I cheat on weekends:P.
My only problem is I just can’t manage to have breakfast rather I can’t eat anything un til 3 hours after I wake up. I have tea as soon as I wake up but nothing after that until for 2 hours at least even if I force myself to eat I just can’t do it.
Please help me with this what can I do also please guide me with some nice diet tips.
Hi Divya,
Your body must have gotten used to the exercises and walking you do and now adjusts to whatever little calories you are intakingf. this happens in a lot of cases where despite of all efforts you dont lose a bit. breaking this plateau requires a lot of patience …. here is what you can do …….. exercise wise – stop doing what you are already doing for a week … and then you surprise your body with a new activity .. for ex – you have been walking all these days , so now change your activity to swimming / zumba dancing / skatting / gyming / playing badminton or lawn tennis … whatever suits you best. tai chi and kick boxing and pillates work excellently in such cases., i know its hard to find time and availabilty of such sports around you .. but if you want to get there .. you need to find harder !!
Food wise – surprise your body yet agin by co nsuming food stuffs that you never did .. it changes your metabolic graph and hence makes you lose weight …. ex – if you have been eating wheat and rice as staples so far … dont eat them for an entire week , and consume other cereals like bajra , jowar , or ragi …. this funda has worked superbly with my clients .. you can try and see if it suits you too ..
Hi Payal, thanks for your tips, I have started gm diet since yesterday and because of that I am doing mild exercises now. I hope this works out for me.
sure , all the best :)
Hi Good Evening,
I am 26yrs old and mother of 2.5yrs old girl baby. Before pregnancy my weight is 67kg but after delivery to till date my weight is 75kg. it is not getting reduced. could you please provide me a vegetarian based diet plan which helps tp reduce weight.
Thanks in Advance
Hi Vijaya,
I am sorry , but we have halted our diet services till feb 2016. if you can wait for that long , please leave us a mail at care@dietburrp.com and we will get back to you as soon as we resume with our services.
meanwhile you can refer our 1200 calorie diet plans for weightloss according to your cuisine. we have these plan in all possible indian cuisines. and they have really helped our readers in losing good weight .
Hello, respected mam
I am a man of 24 year’s old my wait is 80.2 kg and my height is 170 centimeters
I have problem of obesity when i am 5th standard that means my problem is since last 19 years ago. Until then, I’ll exercise until the problem is a little too far, but there was little leakage as soon as the problem arises again, so my weight keeps fluctuating. I’m sick of this problem has to walk please.
Hi Siddhesh ,
Leakae as in incontinence ? i am sorry but unless i understand your exact problem i cant help you .
Hi,I am 30 years old suffering from polycyst ovaries and trying for baby will u pl guide for weight loss , now my weight is 64 and height is 5’3”. I really need to loose weight for conceiving baby.
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.
I had similar issue earlier and got read off, and lost 8 Kgs fastly.
Hello mam I am 25 years girl n my height is 5’4″.. I wanna loose extra fat from my tummy n hips but I live in Delhi in pg so u knw wt type of oily food is provided here even I drink packed milk so suggest me diet chart and exercises according to that
Hi Noor,
we are soon coming up with a diet plan for hostalites. all your queries will be answered in it .
Hi I m 20yrs old and I weight 110kgs… I have started going to gym from few days..
Can u help me with a diet plan and some exercises which I can do at home, as I want to lose around 30kgs in 3 months
Pls help
Hi Deva ,
firstly , please set an idealistic goal . losing 10 kgs in a month is very risky for health plus this kind of weight loss is never permanent. you need a permanent fix for the problem rite . you can follow the above mentioned diet plan . and exercise for 45 mins twice a day for best results . exercises can be anything ranging from regular walks / jogs / runs / treadmill walks / elliptical work out / swimming / skatting etc.
I am 77 kgs and 5’3 and age is 16 yrs. Moreover my hips and thighs are extremely heavy.plz tell me diet for hips and thighs and particularly its excercise. And tell me tge minimum time when I will be getting a prfect shape
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 am 19 year old girl.My height is 165cm and weight is 70 kg. Please help me loosing my weight specifically belly.. I m fed up ofmy increasing 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. 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.
pls. you are very requested to answer me . i am not sure of your reply because i email you several times but you didn’t replt. i am girl of 15 years and my hieght is 5.2 and i weight 56 kg. am i overweight . i have started many exercise like sryapranayam . from one wook and exercise about one and half hour. pls. guide me
Hi Manasi ,
sorry for the delay in reply , we receive hundreds o comments every day and its really hard to answer every one instantly .
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 a mother of 10 month old baby delivered by CS method. After my delivery I started gaining weight and due to stitches not able to use those belts prescribed because of which I gained weight and my tummy still looks 6 month pregnant. I want to reduce weight and my tummy part as my height is 5.4 and currently my weight is 72kg. M really afraid with this increasing weight as its causing me lots of health issues as well like pain in joints while walking or carrying baby, feel tired soon. Please help me in reducing weight as I want to reduce 15-20kg weight.
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.
hiii,
I m 27 yr old height 5’4.my weight is 69 kg.I m trying to loose weight but I m not getting any result since 1 year. I want to loose 10 kg. But disappointed bu not getting any result.Please suggest how should i reduce weight as i am working in IT sector where I have to sit for 8 hours in office and after returning from office
Hi Shekha ,
an you please share your routine , and exercise details , may be there is something wrong in your exercises or diet pattern , or else it is impossible that 1 year effort of weight loss goes un rewarded.
HI payal please give 2-3 more diet plan options for north indian vegetarians so that monotony may be broken. I found your diet plan very nice.Thanks.
Hi Ritu,
Thanks for reading at dietburrp . sure will work out some more plans to break the monotony in the menu . this is only a 1 day reference diet , hence not much options are mentioned.
Hii mam.. I am 27 year old female with height 5″2′ and my weight is 67kgs… I am following GM diet and on day 4.
Will you please advice me a diet plan after tgis GM diet that i can follow and shed some kilos.
I need to lose 10kgs total.
you can follow the above mentioned 1200 calorie diet plan after completing GM diet plan . all the best
Hii mam.. Its geet.. Earlier i posted a query regarding Diet plan.. I am 27 year old 5″2′ height and 67 weight.
On the day 5 of GM diet i had:
Breakfast: chickpeas cucumber and tomato salad
Lunch: brown rice+ Soya tomato curry
Evening: Apple
Dinner: same as breakfast
But i gained 500gm when i weighed myself on Day6 morning.
Please tell me i did something wrong with my diet ?
Hey geet,
please dont panic for little little gains in the diet . what you gained on this day is good weight. and its the over all loss in the 7 days time that is important. hence we advice our clients to not weight themselves every day as this may either leave you depressed or delighted . and depressed is equal to demotivation . please dont worry and carry out the program with the same spirit . there is nothing wrong that you followed on that day , its just your bpdy’s response.
Hi i m 16 years old an my wait is 60g and i want to loss 7kg please help me
Hi Priyanka , what is your height ?
Hii mam m neha my height is 5’6 n my weight is 82kgs actually m in 11th rytnow i hav too many ttns n study load :( M fed up of my increasing weight n ppl always make fun of mine. Can you pls suggest some tips so tht till june i get a shape.
Hi Neha ,
dont worry , just stress less, think less and workout more . i know finding time at this phase is a little difficult , but if you are really keen on weight los, you need to find a 45 mins window during morning or nights after dinner for walks . this will really help in losing weight.
how do you commute for tutions ? if possible use bicycle. or walk. also while studying if you have a habit of sitting down and studying , try to walk in house and read / study . this will help in burning more cals. watch what you eat . avoid all junck . even if you manage to do so much , i gaurentee you’ll start losing good weight.
My age is 23 yr and hight is 155cm ang weight is 60kg i wantt to loss weight upto 10 kg
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 32 and mother of 3 kids.I m trying to loose weight but I m not getting any result since 2 months.I do walk at treadmill for 60 minutes for 5 days a week. My height is 5’4″ and weight is 70 kg. I want to loose 10 kg. But disappointed bu not getting any result.please suggest me some diet plan and advise some tips to have healthy weight lose.thanks
Hi Farha,
Your body must have gotten used to the exercises and walking you do and now adjusts to whatever little calories you are intakingf. this happens in a lot of cases where despite of all efforts you dont lose a bit. breaking this plateau requires a lot of patience …. here is what you can do …….. exercise wise – stop doing what you are already doing for a week … and then you surprise your body with a new activity .. for ex – you have been walking all these days , so now change your activity to swimming / zumba dancing / skatting / gyming / playing badminton or lawn tennis … whatever suits you best. tai chi and kick boxing and pillates work excellently in such cases., i know its hard to find time and availabilty of such sports around you .. but if you want to get there .. you need to find harder !!
Food wise – surprise your body yet again by consuming food stuffs that you never did .. it changes your metabolic graph and hence makes you lose weight …. ex – if you have been eating wheat and rice as staples so far … dont eat them for an entire week , and consume other cereals like bajra , jowar , or ragi …. this funda has worked superbly with my clients .. you can try and see if it suits you too ..
Hello payal
I am 38 years old height 168.5cm and weigt 101Kg. plz help me in loosing weight and I am pure veg.
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’m 28, Male, 5’10 height, and 85 kg in weight. I really want to be fit and shed atleast 10-12 kg. My routine invovles mostly sedentary work. Can u suggest me a good diet plan that will suit me. Please…
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 Payal
I am 40 years old from Andhra. I am happy to read your dietburrp. Now I am 86 kgs and want to reduce 20 kgs. . My job is basically a sitting job.Please send your diet plan and work outs.
Thanks,
Hi Babu ,
Thanks . you can refer the diet plan mentioned here – https://www.dietburrp.com/1200-calories-andhra-diet-plan-for-weight-loss/
Hi,
I am 28 years and my height is 165 cm and weight is 78 kg post pregnancy. Please suggest how should i reduce weight as i am working in IT sector where I have to sit for 8 hours in office and after returning from office I have to take care of my 2 years baby also and post pregnancy I feel much tired whole day..So its very difficult for me to do workouts !!
Hi,
well yes, post pregnancy the stamina goes down , specially if you do not pay attention on your food habits and intake. healthy eating is the key to your problem . start eacting and choosing healthy food stuff. often women with your scenario get bugged with house cooking and render to eating out most of the time . if you are doing the same by any chance , please stop . check this article – https://www.dietburrp.com/how-to-lose-weight-effectively/ follow the mentioned steps and you will be able to crack this up easily.
by the way , get in a habit of eating 1/2 pomogranate, 1/2 beet root and half apple chopped and mixed together in a fruit salad form every morning . this gives a lot of exergy and stamina. you will noootice the chnges in 1 weeks time.
Hi Payal,
I want to lose my post pregnancy weight.
I’m 5’4 and 73 Kg my pre pregnancy weight was 58. Please suggest a regime to achieve this target.
Neha
Hi Neha , check this out – https://www.dietburrp.com/how-to-lose-weight-effectively/ and https://www.dietburrp.com/how-to-lose-pregnancy-weight/
Hi i am 21 years old my height is 164cm n weight 60 kg n I want to loose 7kg please suggest
Hi Anaya,
you are already in your right weight according to stats . but if you really wanna tone up , u need to lose only 3-4 kgs to be good. following the above mentioned diet plan along with 45 mins of brisk exercise/ walking session will help you reach your target weight in a month or 2
Hello payal
I am 23 years old height 5,2 and weigt 65 plz help me in loosing weight specially belly weight
Hi Nisha,
check this – https://www.dietburrp.com/tips-to-lose-belly-fat/
Hi i am 21 years girl and my hieght is 164cm and weight 60kg I want to loose 7 kg
Hi ,
i have replied to your previous comment . please check
Hi mam,
I m 28yr old, hv got thyroid tsh after my marriage…. Put on 20 kgs of wght. Its 80 kgs. Kindly suggest me deit plan. Married in Feb 2014. Plllzzzzz help me.
Hi Manpreet ,
you can follow the above mentioned diet plan along with 45 mins workout. also check the tips mentioned here – https://www.dietburrp.com/thyroid-and-weight-loss/