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:
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Do check our other regional Indian diet plan for weight loss:
South Indian (Karnataka cuisine )
So many of our readers write to us every day regarding their confusions and queries regarding this plan while following it and about the effect of this diet plan on their weight, some readers have even lost around 5-6 kgs weight in a month by following this diet plan. We are happy that our weight loss diet plan has helped them. If you too have any questions, please post it below the article. You can also subscribe to our diet services if you wish to get a diet plan tailor-made to suit your timings, lifestyle, and diet pattern. Please visit this page – Diet services
How is an Ideal Indian diet plan for weight loss made?
An Ideal Indian diet plan for weight loss can be designed keeping in mind the person’s individual requirements. Every person has a different caloric requirement. The calorie requirement is based on various factors like age, sex, medical conditions, activity levels, metabolism, etc. To lose weight in a healthy manner, calculate your BMR (Basal Metabolic Rate). This will help you in knowing how many minimum calories your body requires in order to function properly.
This Sample north – Indian diet plan for weight loss will provide you with an idea of what ideally a 1200 calorie north Indian meal looks like. Although you must understand that this is just a generalized Indian diet plan for weight loss, it may or may not suit your weight loss goal as there are chances your body requirements will be different. So do consult your dietician in-person to know if you can use this 1200 calorie North Indian Diet plan for weight loss.
If you are interested in spot reduction, you can read –
How to lose fat from face / how to lose double chin
Tips to lose fat from hips and thigh
Indian weight loss diet:
When I say Indian weight loss diet or weight loss diet for Indians, you may think of what nationality has to do with weight loss. But it is definitely related. You will find the answer as you read ahead. Every time you search for weight loss on the internet, you would find hundreds of websites popping up with various diet programs. Most common amongst these are the south beach diet, or general motors’ diet, or the Atkins diet. In our curiosity to lose weight, we hurriedly download one of these diets and start following it blindly. But does it really help? No, but the above given Indian diet plan for weight loss will help.
While we research about Indian weight loss diet, we come across many fancy food items that are a little difficult to find in India. We instantly start looking for them and buying them online or at supermarkets and spend a fortune on them. Here are some Indian foods that are locally available and are equally or even more beneficial for our health and especially for weight loss.
Top 10 Indian Foods For Weight Loss
1] Flaxseeds:
The Indian diet plan for weight loss will not be complete without flax seeds. flax seeds are grown in northern and central parts of India and have been a part of the staple local diet for centuries. Its importance and nutrient contents were highlighted only 2 decades ago. Flax seeds have been enjoying the attention of dieters all over the world ever since.
How does Flax seeds help In a weight loss diet?
- Lignans – the lignans and fiber in flax seeds help in reaching early satiety (the feeling of fullness). This helps you in cutting down on your food intake. Flaxseeds also help in weight loss by keeping you full for a longer time. The glycemic index of flax seeds is very less, and hence when you add grounded flax seeds to your yogurt or sprinkle it over your salad, it gets absorbed slowly and keeps your blood sugar stable for longer and you do not feel hungry early.
- Lecithin – Flax seeds contain lecithin. Lecithin helps in breaking the fat from the food and the fiber in the flax seeds helps in carrying these fats to the intestine for elimination. And thus saves you from absorbing most of the calories these fats were to provide you with.
- Fiber – The soluble and insoluble fiber in flax seeds makes it a natural laxative. Flax seeds help in cleansing your intestine of the metabolic wastes produced during the fat break down while you are on a weight loss regime. Flax seeds help in promoting the growth of healthy bacteria in the gut and thus helping in better digestion.
- Omega 3 – As we all know, Omega 3 helps in improving heart health. Hence flax seeds are especially good for those who have diabetes and blood pressure or any other heart problem and want to manage their weight.
Tips to include flax seeds in Indian diet plan for weight loss :
- Use freshly ground flaxseed powder to sprinkle over your yogurt/curd bowl, salads, whole wheat flour dough, dals and on your vegetable preparations too. * Precaution – while using flax seeds powder, ground flax seeds freshly. The oils in flax seeds powder undergo oxidation quickly when exposed to air.
- Use roasted flax seeds to make accompaniments like chutneys.
- You can take a tsp of flax seeds and eat on empty stomach in the mornings.
2] Yogurt / curd:
Curd is an inseparable part of a vegetarian Indian diet for weight loss. If I tell you that you can consume more calories and still lose weight, you will think I am joking. But this is true. A study conducted by the International Journal of sports nutrition and exercise metabolism concluded that 3 servings of curd consumption helped women to lose more fat than those on a low-calorie diet.
How does Curd help in the Indian diet plan for Weight Loss?
- Calcium – Dr. Robert Heaney, MD, (an internationally recognized expert in bone biology and calcium nutrition with Creighton University in Nebraska) found in a study that calcium helped in better fat break down in individuals who wanted to lose weight. Yogurt is a good food source of calcium has a similar effect.
- Probiotic – As we know that curd/yogurt has active cultures and they help in the growth of friendly bacteria. It improves digestion and immunity and ensures better nutrient absorption. These probiotics help in weight loss too. Although yogurt alone cannot bring about weight loss, if you are already following a weight loss regime for diet and exercises, the curd will help you in achieving your weight loss goals faster and then maintaining them in the long run.
- Protein – The protein present in curd facilitates the weight loss process by becoming the source of energy as well as taking care of the ill effects of strict dieting. It will help in the prevention of hair fall and dullness and dryness of the skin. So that your skin glows while you shape up your body.
Tips to include yogurt in Indian diet plan for weight loss:
- You can have a cup of plain, low-fat yogurt before or after your meal.
- You can mix a fruit and flavor curd/yogurt and have it as a mid-meal snack.
- Curd can also be used as a dressing for your simple salads and koshimbir.
- You can make buttermilk out of curd and drink it in between the meals whenever hungry or thirsty. This will help you in feeling full without adding up on the calories.
3] Tomatoes:
These colorful little berries do not only increase the food appeal but are a lighthouse of nutrients and have a number of benefits when it comes to weight loss diet. The tangy taste will help you sail through your weight loss diet with energy and without starvation.
How does tomato help in the Weight loss diet?
- Vitamin c – According to the Journal of the American College of Nutrition, Vitamin C Increases the fat burning rate by almost 30 %. Those who are deficient in Vit C, do not lose much fat despite low-calorie diets and strenuous exercises. So if you want to cut down on your fat stores, Add Tomatoes to your meals and see your hard work getting paid.
- Lycopene– Lycopene is an antioxidant and helps in preventing oxidation damage. This will indirectly help in improving immunity and stamina so that you can work out better and burn more calories. Lycopene also helps you in becoming healthier as you lose weight, It helps you reduce the bad cholesterol from the blood vessels and improves your heart health too.
- Oligofructose – After a fatty meal, the small intestine releases a Hormone called CCK (cholecystokinin) in the stomach. CCK tightens the valves between the stomach and intestine contributing to the feeling of fullness and helps in reducing the chances of overeating. Oligofructose in tomatoes helps in sustaining this feeling of fullness for longer
- Carnitine – Tomatoes contain Carnitine that speeds up the process of fat break down in the body.
Tips to include Tomatoes in Indian diet plan for weight loss:
- You can use tomatoes in your salads before both the main meals.
- You can add tomatoes to your juices
- Have tomato soups or add tomatoes to your vegetable-based soups. It especially tastes great with beans and peas.
4] Cinnamon (Dalchini):
Cinnamon is a local spice and famous for its sweet aroma. It has a lot of other health benefits too. But let’s first see how cinnamon helps in weight loss.
How does Cinnamon help in the Indian Diet Plan For Weightloss?
- Manages blood sugar – Cinnamon helps in better sugar management by supporting insulin and increasing the absorption of glucose. Lesser glucose in the bloodstream results in lesser fat storage.
- Aromatic oils – The oils in cinnamon that contribute to its aroma helps in bring in satisfaction with the diet food and make you enjoy your meal and eat less. This definitely contributes to weight loss.
- Improves digestion – Experiencing gas/flatulence and heaviness due to increased intake of raw veggies and salads in your diet for weight loss? Cinnamon helps in better digestion, soothing and calming of intestine lining, treating constipation and improving colon functions. Overall aiding in the weight loss process.
Tips to include Cinnamon in your weight loss diet:
- You can add cinnamon to your green tea or have cinnamon tea.
- Use cinnamon powder to sprinkle over your desserts for better blood sugar management.
- You can use a cinnamon stick and boil it along with water. And drink this water all day long.
- You can add cinnamon powder to the seasoning of your food.
5] Almonds:
The international journal of obesity published a study stating that People who ate 85 gm of Almonds every day Noted an 18‘% reduction in their weight and BMI when compared to dieters who did not eat almonds noted only 11 % reduction in their weight and BMI.
How does Almond help in weight loss Diet Plan?
- Alpha-linolenic acid (ALA):– Ala in Almonds increases the rate at which fat is burned in the body. It helps in reaching early satiety (feeling of fullness). Manages cravings and prevents overeating.
- Protein – Almonds are a rich source of protein and do not contain any carbs to contribute to body weight.
- Metabolism – Almonds help in increasing the metabolic rate of the body and helps in burning more involuntary calories. Thus aiding in weight loss. Read – Health Benefits of Almonds
Tips to include almonds in your weight loss diet:
- You can soak 12- 15 almonds overnight and have it in the morning and night with your glass of skimmed milk or warm water and lemon.
- You can use soaked and chopped almonds to sprinkle on your salads.
6] Bell pepper (Capsicum):
Green, yellow, orange and red; bell peppers come in all vibrant colors assuring their nutritive richness. The Indian bell pepper is rich in Antioxidants like Vitamin and Vitamin C. It is packed with folic acid and fiber. 1 bell pepper contains almost your 1 days requirement of Beta –carotene which explains its role in the maintenance of healthy skin, hair, and nails.
How does Capsicum help in the Indian diet plan for weight loss?
- Capsaicin – Capsaicin found in all kinds of hot peppers and chilies has a tendency to raise the body’s temperature. This calls for using up more energy and raising the metabolic rate in a person. Capsaicin also is found to suppress appetite to a bit. All these definitely call for assistance in your weight loss.
- Dihydrocapsiate (DCT) – Unlike Capsaicin, DCT is found in the sweeter varieties of pepper, but has a similar action on weight loss. It helps in burning up extra calories from the body by raising the body’s temperature.
- Piperine – in some scientific studies done over a mouse, it was found that piperine in black pepper helps in preventing the formation of new fat cells in the body. Although this does not prove that it will be true for humans, there clearly is no harm in adding this black pepper powder to your salads and adding on the tastes and expecting some good results too.
Tips to include Bell peppers in your Indian diet plan for weight loss:
- You can use all varieties of capsicum in your salads, brown bread sandwiches and whole wheat pasta preparations. This will not only add up on taste but weight loss factor as well.
- You can grill them on skewers and have them as starters along with other veggies.
- You can add some chili flakes and black pepper powder to a variety of foods, salads, and soups.
7] Melons:
Watermelon, cantaloupe, and squash come under melons. These fruits are very rich in potassium and Vitamin C.
How does Watermelon and Musk Melon help in Weight loss Diet?
- Melons are highly rich in potassium and contain a lot of water. When these melons are eaten in a good quantity, they lead to water flushing through excess urination.
- It is a blessing in disguise for those who have a sweet tooth and are watching out their weight. The sweetness of this fruit will help in satisfying the urge of eating a sweet and at the same time will prevent you from adding up on your waistline.
- Melons are especially good for women or men who have a water retention problem and feel bloated all the time. Melons will help them pass out the excess water through urine and feel Normal and fresh.
How to include Melons in the Indian diet plan for weight loss?
- You can have Melons fruits as mid meals while on diet.
- You can have a mixed fruit platter with lots of melons for your breakfast.
8] Brown rice:
These complex carbs providing grains are the best way to satisfy your urge to eat rice and still manage to lose weight.
How does Brown Rice help in weight loss Diet?
- Fiber – the goodness of fiber can be enjoyed in abundance in Brown rice. It helps in getting the feeling of fullness and to reach satiety early. Hence you can save yourself from overeating.
- This unpolished husky brown rice is more nutrient-dense than white rice and hence saves you from deficiencies during weight loss.
- The complex carbohydrates help in slower digestion, and slower release of glucose in the blood. This helps in preventing hunger pangs.
Tips to include Brown rice in Indian diet plan for weight loss:
- You can have brown rice pulav for your lunch/dinner.
Read – Is rice good for weight loss?
9] Papaya:
Papaya has a belly-flattening effect and is very beneficial when it comes to weight loss diet.
How does papaya help in the Indian weight loss Diet?
- Proper digestion – when you follow a weight loss diet you tend to eat a lot of raw fruits and vegetables as salads. Constipation is a common problem after changing your lifestyle, which slowly gets normal. “Papain “a coenzyme in papaya helps in proper digestion and helps in regular evacuation of waste.
- Papaya helps in treating bloating and water retention as well.
Read – Benefits of papaya on weight loss and health
Tips to use papaya in your Indian diet plan for weight loss:
- You can have papaya for breakfast.
- Mix papaya with other fruits and enjoy wholesome goodness with a lot of micronutrients that will make your skin glow.
- You can also grind papaya to get its pulpy juice and mix it with your other mocktails or have it plain with spices.
10] Lentils:
Lentils are an inseparable part of vegetarian weight-loss diets. These are the best sources of Vitamin B group as well as proteins for vegetarians.
How do lentils and sprouts help in the Indian weight loss Diet?
- Sprouts majorly provide calories from proteins and have little carbohydrate. Protein-rich foods support in weight loss and lentils are hence the best.
- If the Weight-loss diets are not planned properly or are inefficient, they bring in problems like dull and dry skin, hair loss, and mouth ulcers and under-eye patches. Including sprouts in your diet will help in covering up for proper Nutrition.
- Sprouts are rich in fiber and hence help in reaching satiety and keep you full for longer.
Tips to use sprouts in Indian diet plan for weight loss:
- You can use sprouts as salads in boiled or steamed form. The raw form is a bit hard on digestion and may cause gas/flatulence.
Did you Know?
- The brain needs a 20 minutes span to receive signals from the stomach to stop eating. By when you already must have overeaten. To manage this, you must have a plate of salad and a bowl of soup first, and after a gap of 10 – 15 minutes you should consume your main meals. This way you can save yourself from in taking extra calories. Having salads and soups have the extra benefit of consuming a lot of fiber which is helpful for weight loss.
- A lot of Indians are confused about the right time to consume water during a meal. Some people believe that having a glass or two of water before a meal will help in curbing the appetite, which is not entirely true. Water will easily pass out to your intestine and you would immediately feel hungry. Water should be consumed in between the meal. This helps in better digestion and bolus formation. People who drink water with their meals face fewer problems of acidity, constipation or indigestion.
Some more Diet Tips for Indian weight loss diet:
- Eat everything you want but maintain moderation. Choosing from a variety of foods will ensure a healthy weight loss.
- Soft Drinks, Alcohol, fries, potato chips, and potato wedges provide empty calories and should be completely avoided while on weight loss diet
- Try to intake all the bright colored foods like red, orange, yellow and greens. Include a lot of green leafy veggies, they not only provide a lot of important nutrients but also provide a lot of fiber that immensely helps in weight loss. Include carrots, Pumpkin, all the colored capsicum for maximum health benefit while on a vegetarian weight loss diet.
- Go low on carbs and increase your protein intake. As mentioned above, have a bowl of yogurt/curd, skimmed milk and paneer (cottage cheese).
- Increase your fluid intake. Have a lot of soups, fruit juices (without adding sugar), coconut water, buttermilk, milk, and plain water. Consuming fruits with a lot of water content like watermelons is of help too.
- Change your cooking methods. Give up on deep frying and use a microwave or air fryer, replace frying with grilling and steaming or cook in a microwave. These would help in cutting down on a lot of calories.
EndNote
Understand the reason behind your weight. If your weight is attributed due to hormonal issues, diet alone cannot help you in weight loss. You will need to take medical support as well. If a sedentary lifestyle is a reason behind your weight, exercising will be equally important as is dieting.
You can try using the above-given information about the Indian diet plan for weight loss on your own. If you find it hard to implement, we can help you design your personalized Indian diet plan for weight loss. Please visit this page – Diet services
Read more
– How to lose weight effectively (10 -15 kgs)
Image : Copyright (c) 123RF Stock Photos
Hi Payal..thanks a ton for the helpful write up..have a few questions :
1) When is the right time to eat a fruit? I have heard different things and I would like to know your thoughts on this.
2) When I go out for a meal, I know I can eat grilled stuff and salads in a continental restaurant, or if in an Indian restaurant, I can eat kebabs and roti etc. What healthy options do I have in chinese?
3) I work out for about 35-40 minutes everyday. In this, I do cardio for about 10-15 mins and weights for about 10-15 mins. I dont have a personal trainer. Now, with this kind of a workout, is it okay to have a glass of isabgol every night before sleeping?
Request your thoughts/inputs pls !!
Hi Sambit ,
1) When is the right time to eat a fruit? I have heard different things and I would like to know your thoughts on this.
– the best time to eat a fruit is in midmeals , that is between 2 meals . never with meals .by the way , starting your day with an apple is a good way to combat acidity if at all it troubles you.
2) When I go out for a meal, I know I can eat grilled stuff and salads in a continental restaurant, or if in an Indian restaurant, I can eat kebabs and roti etc. What healthy options do I have in chinese?
– if it is an authentic chinese restaurant you can always ask for whole wheat noodles cooked in less oil without aginomoto added, i always mention these spepcifications if im at a chinese restaurants and they provide the order accordingly. if its a regular chinese restaurant , you can have steamed momo, chicken broth or soup , you can have broccoli, steamed veggies and steamed dishes , if you are a non vegetarian , order for sea food instead of chicken . you can also ask the chef to use brown rice instead of white rice i possible , have lots of kimchi salad , and lastly have green tea
3) I work out for about 35-40 minutes everyday. In this, I do cardio for about 10-15 mins and weights for about 10-15 mins. I dont have a personal trainer. Now, with this kind of a workout, is it okay to have a glass of isabgol every night before sleeping?
– start with cardio , do it for 25 – 30 mins , then move to strength training to lose extra fat . do this for atleast 15 mins . then cool down . yes you can have isabghol at night with milk
will this work ma’am in I month? how much will I lose in this?
Hi Oeina ,
you can lose 3-4 kgs if you follow the plan well along with 45 mins workout daily. If you read some of the comments above you will find that Some of our Readers have claimed that they lost 14 – 15 kgs in 2 months by following the plan .
this is a 1200 calorie diet…. What about 2500 calorie diet..?? Do we double the amount we are consuming here in 1200..???
yes that is a way to do it … but why do you need a 2400 cal diet ? if you are looking for weight gain , check this – https://www.dietburrp.com/indian-diet-plan-for-weight-gain/
Hello payel,
I am 24 year old,height 150cm,weight 58.7 kg.
I have started gyming from today only. But workout is not enough if I would not taken care my regular diet. Please suggest me what should I eat before and after gyming early in the morning. As professionally I have to work on the field all the time in that case how can I do my diet?
Hi Puja ,
you can take a fruits / sandwich / milkshake as a pre workout snack . you caan take the mentioned food above in dabbas . or follow the breakfast , lunch and dinner menu only . and rest of the day just eat healthy and avoid fried food and fast foods/
Hi Payal,
Thanku for starting such a good programe.
I am 27 yrs old and right now i am 83 kgs and i want to reduce atleast 20 kgs.Apart of this i am working so 10-5 is my sitting job and plus i have Hypothyroid for this i am taking 100mg Eltroxin from last 9 yrs.
2 yrs back i had cygerian baby and bcz of that my tummy has became belly tummy which looks ugly.
Can you plz suggest me the diet plan and exercise that i can follow for loosing weight.
Need your reply asap plz. :)
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..frst of all thnks fr startng such programme..was going thru blog n thought to ask queries related my weight gain…I m 28 yrs old hght 5’2.5 wght is 72 kgs..want to loose upto 10 kgs in 2 mnths..since 2 days hv strtd 30 min walk at evng with 20 min exrcise at home whnvr i get tym as i m hvng baby of 1.5 yrs to take care of..along with m hvng ur above mntnd 1200 calories diet but want to knw whts d suitable tym of hving boiled eggs,boiled potatoes ,sprouts ,oats( saffola oats) n in wht amount..n i take dinner bfr 8 pm but till 11 i again feel hungry so i take 1 glass of skimmed milk as i bf my baby only at midnight once nw… but milk is olso nt fullfllng d needs so wht shud b done fr late night cravings..can i hv moong papad or nutri digstive buscuits or any othr snack..pls suggest n wid this above routine can i achieve my goal???
yes you can have nutri digestive biscuit or have an apple with your milk glass . take soaked almonds with your night milk. and increase your exercises from 30 mins to 45 mins. this will help you lose fat weight
Hi payal
I am a 17 year student and am going to join a foreign institute in fall 2017. For now I weigh 97 and I want to reduce atleast 25 kgs before joining my college. But the fact is that in my school from grade 3rd to 10th I had been a national level swimmer which required rigorous excercise. But after giving such up in mu 11th and 12th I had gained weight fast and now running for sround 1/2 hour in the morning at the speed of 9km/h doesnt work anymore with a intake of 1900 calories
Hi Navya ,
reduce your calorie intake to 1400 calories . it will work . we have a 14 00 calorie diet plan for weight loss. so check
Hi Payal
Its Harshit actually I’m just 25 yrs old and gaining too much weight (105kg). My height is 6feet. Pls suggest me how to loose my weight and what kind of workout that I’ll suggest me!
Thanking 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.
Hi Payal,
I am 27 and weight 72 kgs which is my after pregnancy weight. I gained 18 kgs to 20 kgs during the pregnancy. Can I lose 20 kgs to reach my pre pregnancy weight. I am working and having small baby so I didn’t get time for walk and excersize. Please give some suggetions.
Please check this – https://www.dietburrp.com/how-to-lose-pregnancy-weight/
I haven’t been on keto long enough to comment, but what I certainly have found my whole life long is that my body’s response to e.g. binging fairly seriously on cake tends to be to drop a couple of pounds.
Hello payal.
I wanted to ask you that for how long are we supposed to follow your 1200 calorie diet plan?
And does it really ensure weight loss?
Hi Sarbjeet,
any diet plan works for weight loss for 20 – 25 days , after which the body adjust with that routine and doesnt lose any further weight . this is the time when you need to change the chart . similarly , the day you fel that the weight loss pace is reduced , you can then change your diet pattern to ensure further weight loss.
whether this 1200 calorie diet plan will help you shed down weight depends on a lot of factor . including your lifestyle and diet routine prior to following this diet . your BMI and BMR index . hormonal and medical status . and a lot more. so how can any one ever assure weight loss with a diet chart which was planned for reference. you can simply refer to the pattern and plan your own chart or get it planned by any diet expert .
Hi Mam,
I am 29 yrs old and have a height:5’10” and Weight:80kgs. My BMR comes to around 1750. I have belly fat and want to burn that and bring my weight to around 75-76 in 2 months. I plan to exercise 3-4 times a week. So, can i use this diet chart considering this is 1200 Cal chart or do i need to modify it?
Regards
indeed this is a 1200 calorie diet plan as you can see in the calculations ,and you can use it for weight loss. our readers claim to have lost upto 14 kgs weight in 2 months. so this should benefit you as well.
hello mam, i have a pear shaped body and i am not at all happy about that. i have very small breasts..i am 18..but still they appear to be underdeveloped. i get immensely depressed sometimes and have low self esteem. so i would request you to suggest something that will really work other than the fake ideas on different sites..please..i will be greatly obliged if you reply soon..
Hi Swagata ,
Right now i dont have artile that will suit your requirement and help you . please allow me some time to research on the topic and get back to you with your solutions.
Hi mam
I am Pooja,23. I have gained weight in recent 3 months. I think my all fats only stored in my belly portion. Can you please advice some diet breakfast {without including milk} as I always confused about that???
Hi Pooja ,
you can have poha . upama , idli chutney , brown bread sandwich
Thankyou mam..thanks for replying .you are really doing good work.
Thanks for your kind words :)
hey its DEVANGNA , mam i am 19 years old ,163.8 cms ,and i weigh 74 kgs.with the help of ideal body weight calculator formula ,my ideal body weight comes out to be around 55.6kgs and i m less active person preparing for medical exams ,hence study for long hours sitting .but a week back i have started doing tredmill for 30 min everyday at 5km/hr speed,and i have started following the diet plan provided by you also (except in morning i take tea with sugar but with no biscuits).my college will start after 3 months.can i loose 18 kgs in 3 – 3.5 months by following this diet regime and 30 min cardio.plz tell ,or i need to add something to,please suggest.i ll be really very greatful if you will tell me some measures to loose this excess 18 kg in 3 months or so
Hi ,
i feel you can lose it . all you need to add is increase treadmill time from 30 mins to 45 mins a day and do this walk 2 times if possible.
Hi Payal,
I am going to start your Diet Plan but i have few queries :
Can i replace Lunch (of Khichdi) with 2 Chaptis + 1 veg + 1 small bowl dal
Also,I would like to know approximately how much weight is shed in a month by following this diet. (FYI , I am 5’1” and 69 kg)
Hi Shivani ,
weight loss rate depends on a lot pf factor . i cannot predict how much weight you would lose , but our readers claim to have lost 7 kgs in amonth as well/
you can have 2 phulka (fat free) instead of chapati
How can a tea provide 4 gram of protein.
I jus add 1 tbsp milk in it.
Can you please tell me alternative for wheat rusk as I don’t get it here
Hi Neena,
Thanks a ton for pointing it out . it was wrongly written . i have made the corrections . owe you for this :) you can have 1 khakra , 2 marie biscuits , 2 multigrain biscuits in place of wheat rusk .
Hi Payal
I am 29 and weighs 60 kgs which is my post pregnancy weight it’s been 16 months since I delivered .Can I lose 10 kgs to reach my pre pregnancy weight following the above diet in 1 month as per the other reader along with 30 min walk in the morning and evening each. And will I be able to lose my belly fat and side fat following above diet and walking . I can’t do other workout as i need to take care of my baby. once I lose the weight will I regain the weight after stopping the above diet.
Hi Kalyani ,
Yes you can follow the diet plan. This diet plan should work for a month or 2 . after which you will have to change the pattern. what you are suggesting for workout is also ok for now . just make sure you work out for 45 mins . as 30 mins workout helps in maintainance only . but fat loss requires 45 mins of work out
I forgot to mention.. I’m 70.. Age 24.5…
Height 5.1…
Just wanted to add two sooji rusks… Plus…
Lemon water in the morning plus cinnamon with green tea what you have suggested… And methi seeds water in the morning
Hi payal.. What you are doing is really appreciable… Please help me..
I want to lose weight 7 in a month… Just have a month can’t go for gm coz of exams…
Breakfast apple or watermelon
Lunch vegetables dalia with salad and tadka chaach after that green tea…
Evening coffee plus sooji rusk… Coffee without sugar and double toned milk..
Dinner same as lunch…
Going to gym though… Please help…
Vegetable dalia is cooked in very less oil or one tsp ghee maximum…
yes sounds like a full proof plan :)
Hello Payal,
My wife is suffering from a problem in left hip joint and can’t do exercises as this is much painful for her to walk for even 10 minutes.
But doctor suggested her to loose weight, because she is of 5’4″ height and weight is about 81 kgs.
The problem she is facing after her first delivery and now its from last 9 months. Medicines seems to be failed.
Kindly suggest some exercises or diet plan (veg) which she can follow and can loose weight min of 15 kgs and can live a normal life and can take care of baby too.
Regards
Hi Sachin ,
a personalized diet plan will be required for her . please see this page – https://www.dietburrp.com/diet-services/
Hello, ma’am. I’m a student. I’m 19 years old. My height is 5’4.5 and my weight is 63Kg. I want to reduce it to 55kg in 1.5 months. I have my coaching classes from 10am-1pm. guide me accordingly.
Hi Nikki ,
you can follow the above given diet chart , you can lose around 6-8 kgs in amonth i you follow it well along with 1 hour exercise
Hello Mam,
I am 27 year old girl, 65 kgs weight, 5’5” height. I am having excess fat on the mid section that means i am having tummy problem; my waist is approx 35′. Also, i found my hips and thighs heavy. I mostly take homemade food but prob is that because of my hectic day schedule I dont workout. Physical excercise and movement is totally zero in my lifestyle, that is why i gained tummy despite of nt being a junkie or foodie My rest of the body is fine but the lower part is very embarrassing.
I had read your 1200 calrie diet plan and will start it soon; i wanted to know is it important to join gym for the excercise or can i do it myself taking help from videos. I am very serious regarding my weight loss and will follow the regime properly.
Pls give some other suggestions for weight loss specially tummy area
Hi Priyanka ,
yes exercises are very important if you are serious about your weight loss. you need to work thoe abs out . for tummy you can check –https://www.dietburrp.com/how-to-lose-tummy-fat/
Hi Mam I m Shruti my wedding is planned on 7th July .. I badly want to reduce weight ..may b almost 15 kegs… Right now I m 71 kgs height 5.6… Plzzzzzzz help Mam … Mostly I m out d whole day… Morn 9- 5
chek this – https://www.dietburrp.com/indian-vegetarian-diet-plan-lose-weight-7-days-gm-diet/
hai mam.am priya..am 23..my ht 5.1..my weight s 67..I want to reduce my wt upto 22kgs within 6mnths..s it possible?.. pls suggest some plan for good diet..
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 want to shred my baby weight which is 8kgs! Please suggest me how do i do it! I have been eating healthy drinking 2ltrs water perday n 2-3 cups of green tea, n walking everyday but doesnt seem any affect on my body!
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 m runjhun Vijayvergiya,25 year old female, 70kgs…I m a student and preparing for my post graduate exams..I m sitting al day..kindly suggest me some diet plan n exercise to lose 5-6 kg in a month..I m a vegetarian by diet..I have started playing badminton from 3 days, 1 hour after dinner..
https://www.dietburrp.com/diet-services/ check this page
Hi Paula,I just saw this diet chart and I am happy that I am almost following this kind of diet now and now I’ll stick to it more. But my problem is my weight has stuck in a place…I am doing 45 to 1 hr exercise 6 days a week and I do weight training, HIIT, Pilate and cardio. But I don’t know why I am stuck in a place and specially the belly area…. Can you suggest me what I should do now?
Hi Anindita ,
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 ..
Hey maam loved going through your reviews :) Anyways i wanted to share my diet and cardio workouts if you seem something is wrong let me know please, 4a.m to 5:30 am First jogging and after that skipping 7am Oats with slight milk and no sugar, 1 litre of water 10:30 am lunch 4 rotis with veg fried, 1 litre of water , 3pm Only green tea 1litre of water, 7:30 to 9pm Walking and skipping , 9:30 dinner 4rotis witha bowl of veg fried. (4 cups of green tea everyday) height is 6″1 98kilos Age 21 , i have started for a week now n my weight is 96 now, is it possible to lose 8 to 9 kilos in a month? I’m up for anything, Not lazy all :) only sleeps alot during day
P s sorry for the poor English ma’am
Hope to get a positive reply from you.
Hi Sunep,
what you are doing is ok for now , this should help you lose 5-6 kgs in a month . after which weight loss pace might slow down , all you need to do is follow the above mentioned 1200 cqalorie diet . right now you are consuming around 1500 cals . but you are working out 2 times hence dont need to come further doen. you can do that next month
I am 44 years old male, height 5′ 6″ and weight 74. I am targeting to reduce my weight by atleast 8 Kgs. Trying a lot to achieve, but failing. A lot of abdominal fat also has gathered around which makes me feel guilty. Am fairly active though my job nature is sedentary. What is the best exercise and veg diet plan you would recommend? About 5 days of the week I go for a brisk walk. Cycling twice a week. Yet not able to achieve.
Hi Wally ,
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 ..
you can follow the above mentioned diet plan if you arent following any diet as yet
Hi.. Please help… I’m 5’1 weight 69…
Want to lose 14 kgs in two months…
Gymming plus dietplan is breakfast apple plus watermelon or only apple…
Lunch boiled vegetables cooked in very less oil and salad and chaach..
Evening coffee with no sugar and 1-2 sooji rusks available in market…
Dinner same as lunch…
Hi Akansha ,
The diet mentioned by you is very crash . even if you successfully lose weight with this , you will not be ablr to maintain the weight later and more then what you lose will eventually come back . If you want us to prescribe a diet for you, please check this page – https://www.dietburrp.com/diet-services/
Hi mam ,
M Kanika, 23 years of age with 90+ weight .. Suggest me a vegetarian diet plan to lose weight . M going for aerobics .. I do it for one hour plus I m doing treadmill for 10 min and cross trainer for 10 min .
I do it 6 times /days a week .
Thank you for reading at Dietburrp. Walking or exercising for 45 mins everyday will help you in a good way to lose weight. you are already doing this, which is good. 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 Mam,
I am a 47 Years old male, height 5′ 6″. Weight 74, Waist 37, wants to loose weight. Doing fast walk daily about 3-4 Kms a day. Since last 6-7 having approx same weight. Sugar Level Normal, BP Normal. Kindly suggest me good diet Plan.
Regards
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 ..
Hello mam I’m 27 year old male… plz suggest me non veg dieting plan… from past two years my weight is gaining. it was 88kg and now it is 108 kgs.. my height is 6ft 1inc.. plz help me out..
Hi Raghav ,
you can follow the same diet as above and replace lunch item with brown rice and fish curry. you can have egg white omlette for breakfast as well.
Hello I’m 27 year male with height 6ft 1 inches. . my weight is gaining from last two years I was 88 kgs and now I’m 110 kgs… due to this I’m having blood pressure problem please suggest me the best non veg diet plan…
Hi Raghav ,
if you have blood pessure issue at this young age , it i best to avoid non veg for now , till you lose around 15 kgs of weight. this will keep your blood pressure in normal levels and help you lose weight as well.
Hi
I m 34, 97kg,5’4 wanna loose weight and one thing more I have lots of weight in my lower part. I just started 1hr cardio with body sculpt, weight training, stretches mostly Jessica Smith videos after few days I m feeling very light on my lower part I take measure as well but there is no change as yet I need ur suggestions regarding my diet I m eating soaked almond with milk and multi grain cheeks( homemade mix oats,ragi,bazra,soybean,johar,jaun) in breakfast, salad, sabzi, cheena(same) and sometime ghiya raita in lunch, water melon and papaya in dinner. Pls suggest where I m wrong and one thing more somebody told me if u wanna loose weight don’t eat root vegetables and white chane and rajma.
Plssşsss help in my diet cz I study on weight loosing 80%diet can work.
hi,
actyally the diet plan metioned above in the article will help you better in losing weight . please try it for a week and see the difference.
Hi,
Instead of Besan Chilla or Brown Bread Upma can we have Rava upma or Ragi dosa/uttapa or wheat paneer roll?
Instead of Khichdi can we have have Brown Rice Pulav with Veg salad & Raita?
Instead of Missi Roti can we have Methi paratha with tomato sabji or Veg Salad?
Hi Rupali,
yes you can replace the mentioned items with alternatives you have mentioned above
Hi payal
I m 34, 97kg,5’4 wanna loose weight and one thing more I have lots of weight in my lower part. I just started 1hr cardio with body sculpt, weight training, stretches mostly Jessica Smith videos after few days I m feeling very light on my lower part I take measure as well but there is no change as yet I need ur suggestions regarding my diet I m eating soaked almond with milk and multi grain cheeks( homemade mix oats,ragi,bazra,soybean,johar,jaun) in breakfast, salad, sabzi, cheena(same) and sometime ghiya raita in lunch, water melon and papaya in dinner. Pls suggest where I m wrong and one thing more somebody told me if u wanna loose weight don’t eat root vegetables and white chane and rajma.
Plssşsss help in my diet cz I study on weight loosing 80%diet can work.
hi,
i am amit,mt height is 6ft & weight is 140 kg can this diet will work for me to reduce weight because i am also doing stretching and exercise.
plz suggest
Hi Amit ,
yes this diet will give you excellent results
I forgot to mention my age… I am 32 yrs
Hi.
I am 5’5″ ,married, trying to conceive. I am facing problems in conceiving. Dr. Said I have pcod. She ask me to lose weight. I have gained 20 kgs weight in 2.5 years. Now I am 75 kgs.
Pls. Suggest me diet and exercise so that I can lose weight and conceive fast.
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.
Hii maam,I am 20 yrs old & my weight 65 kg.I wanna lose my weight by 5 kg…spcly belly fat…plz suggest me.how to reduce this belly fat..?
check this – https://www.dietburrp.com/tips-to-lose-belly-fat/
Hello meem, i still have 1 more question and tht is…..the morning exercise should be done on an empty stomach or we have to eat anything and thn exercise….and if yes thn wht can i eat before morning exercise ??
you can have 1 cup green tea / warm water with lemon + 5 soaked almonds . in case if you have acidity , try having 1 fruit early in the morning
Hi ma’am this is preethi 22year old.my weight is 60kg..and my height is 5.3 can u suggest me a perfect diet plan for a period of one month….
Hi Preethi,
sure we would like to help you . but we have halted our services till april . please subscribe to our services after april and we would plan your diet acoording to your preferences.
hi Payal
i am 48 years and weigh 70 kgs, height 5feet2 inches. I have had hysterectomy 7 years back. I have got to loose 10kgs . please advice a vegetarian diet.
Thanks
Hi Sj,
you can refer the diet plan mentioned above
hi mam, my name is hetal. i m from gujarat. my height is 5 feet 3 inch and my weight is 90 kg i want to lose weight fast becoz of my brother’s function. i want to lose 10 kg of weight in 1 month. pls pls pls tell some effective diet and excersices.
thank you…..
you can try this – https://www.dietburrp.com/indian-vegetarian-diet-plan-lose-weight-7-days-gm-diet/
Hlo mam…I’m kingsley..nd I’m juzz 18 nd ma weight is 83 ma height is 5.9 HW can I reduce. Ma weight. .to 73
you can use the above mentioned diet plan and make sure you workout / walk / exercise for atleast 45 mins at any time of the day
Hi ma’am, i am a 20 year old girl any my weight keeps fluctuating between 60-62 kgs. My height is 5″2. could you please suggest me a diet and some exercise through which i can shed around 10kgs and also gain about 2-3 inches of height.
i was told that we can gain height upto 21 years of age and hence asked you about a diet for the same.
Will be waiting for your reply
Many thanks
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.