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:
Indian Diet Plan for Weight Loss (1200 calories)
| Food Item | Amount | Calories (kcal) | Protein (g) |
|---|---|---|---|
| Early Morning | |||
| Lukewarm water with lemon | 1 cup | ||
| Tea (without sugar) | 1 cup | 35 | |
| Marie biscuits | 2 | 56 | |
| Breakfast | |||
| Skimmed milk with sugar | 1 glass | 90 | 8 |
| Brown bread upma | 1 plate | 205 | 6 |
| OR | |||
| Besan Chilla | 2 | 290 | 12 |
| Mid-Morning | |||
| Fruit salad | 1 small bowl | 40 | |
| Lunch | |||
| Veg Khichdi | 1 medium bowl | 202.5 | 9.5 |
| Veg raita | 1 small bowl | 75 | 3.5 |
| Mix veg salad | 1 bowl | 30 | 2 |
| Evening | |||
| Tea (without sugar) | 1 cup | 35 | 2 |
| Wheat rusk | 2 | 120 | 6 |
| Dinner | |||
| Missi roti (without oil) | 2 | 200 | 6 |
| Mix veg | 1 medium bowl | 95 | 4 |
| Curd | 1 small bowl | 30 | 1.5 |
| Total | 1213 kcal | 50.5 g | |
When Kareena Kapoor started off with her “size zero” venture, many people thought that she will not be able to lose her hefty look! Being a typical Punjabi woman with all the “Punjabi tastes”, how could she finally achieve to hit the target? It was passion coupled with a dedication that allowed her to get into “Tashan” or “style” while defeating her intense urge for Aloo Parathas, a “must-have” breakfast in every Punjabi family!
Video on Indian weight loss diet:
Watch this short Video about 1200 calorie Indian diet Plan for Weight Loss And don’t forget to subscribe to our channel for more diet plans and tips on weight loss.
Do check our other regional Indian diet plan for weight loss:
South Indian (Karnataka cuisine )
So many of our readers write to us every day regarding their confusions and queries regarding this plan while following it and about the effect of this diet plan on their weight, some readers have even lost around 5-6 kgs weight in a month by following this diet plan. We are happy that our weight loss diet plan has helped them. If you too have any questions, please post it below the article. You can also subscribe to our diet services if you wish to get a diet plan tailor-made to suit your timings, lifestyle, and diet pattern. Please visit this page – Diet services
How is an Ideal Indian diet plan for weight loss made?
An Ideal Indian diet plan for weight loss can be designed keeping in mind the person’s individual requirements. Every person has a different caloric requirement. The calorie requirement is based on various factors like age, sex, medical conditions, activity levels, metabolism, etc. To lose weight in a healthy manner, calculate your BMR (Basal Metabolic Rate). This will help you in knowing how many minimum calories your body requires in order to function properly.
This Sample north – Indian diet plan for weight loss will provide you with an idea of what ideally a 1200 calorie north Indian meal looks like. Although you must understand that this is just a generalized Indian diet plan for weight loss, it may or may not suit your weight loss goal as there are chances your body requirements will be different. So do consult your dietician in-person to know if you can use this 1200 calorie North Indian Diet plan for weight loss.
If you are interested in spot reduction, you can read –
How to lose fat from face / how to lose double chin
Tips to lose fat from hips and thigh
Indian weight loss diet:
When I say Indian weight loss diet or weight loss diet for Indians, you may think of what nationality has to do with weight loss. But it is definitely related. You will find the answer as you read ahead. Every time you search for weight loss on the internet, you would find hundreds of websites popping up with various diet programs. Most common amongst these are the south beach diet, or general motors’ diet, or the Atkins diet. In our curiosity to lose weight, we hurriedly download one of these diets and start following it blindly. But does it really help? No, but the above given Indian diet plan for weight loss will help.
While we research about Indian weight loss diet, we come across many fancy food items that are a little difficult to find in India. We instantly start looking for them and buying them online or at supermarkets and spend a fortune on them. Here are some Indian foods that are locally available and are equally or even more beneficial for our health and especially for weight loss.
Top 10 Indian Foods For Weight Loss
1] Flaxseeds:
The Indian diet plan for weight loss will not be complete without flax seeds. flax seeds are grown in northern and central parts of India and have been a part of the staple local diet for centuries. Its importance and nutrient contents were highlighted only 2 decades ago. Flax seeds have been enjoying the attention of dieters all over the world ever since.
How does Flax seeds help In a weight loss diet?
- Lignans – the lignans and fiber in flax seeds help in reaching early satiety (the feeling of fullness). This helps you in cutting down on your food intake. Flaxseeds also help in weight loss by keeping you full for a longer time. The glycemic index of flax seeds is very less, and hence when you add grounded flax seeds to your yogurt or sprinkle it over your salad, it gets absorbed slowly and keeps your blood sugar stable for longer and you do not feel hungry early.
- Lecithin – Flax seeds contain lecithin. Lecithin helps in breaking the fat from the food and the fiber in the flax seeds helps in carrying these fats to the intestine for elimination. And thus saves you from absorbing most of the calories these fats were to provide you with.
- Fiber – The soluble and insoluble fiber in flax seeds makes it a natural laxative. Flax seeds help in cleansing your intestine of the metabolic wastes produced during the fat break down while you are on a weight loss regime. Flax seeds help in promoting the growth of healthy bacteria in the gut and thus helping in better digestion.
- Omega 3 – As we all know, Omega 3 helps in improving heart health. Hence flax seeds are especially good for those who have diabetes and blood pressure or any other heart problem and want to manage their weight.
Tips to include flax seeds in Indian diet plan for weight loss :
- Use freshly ground flaxseed powder to sprinkle over your yogurt/curd bowl, salads, whole wheat flour dough, dals and on your vegetable preparations too. * Precaution – while using flax seeds powder, ground flax seeds freshly. The oils in flax seeds powder undergo oxidation quickly when exposed to air.
- Use roasted flax seeds to make accompaniments like chutneys.
- You can take a tsp of flax seeds and eat on empty stomach in the mornings.
2] Yogurt / curd:
Curd is an inseparable part of a vegetarian Indian diet for weight loss. If I tell you that you can consume more calories and still lose weight, you will think I am joking. But this is true. A study conducted by the International Journal of sports nutrition and exercise metabolism concluded that 3 servings of curd consumption helped women to lose more fat than those on a low-calorie diet.
How does Curd help in the Indian diet plan for Weight Loss?
- Calcium – Dr. Robert Heaney, MD, (an internationally recognized expert in bone biology and calcium nutrition with Creighton University in Nebraska) found in a study that calcium helped in better fat break down in individuals who wanted to lose weight. Yogurt is a good food source of calcium has a similar effect.
- Probiotic – As we know that curd/yogurt has active cultures and they help in the growth of friendly bacteria. It improves digestion and immunity and ensures better nutrient absorption. These probiotics help in weight loss too. Although yogurt alone cannot bring about weight loss, if you are already following a weight loss regime for diet and exercises, the curd will help you in achieving your weight loss goals faster and then maintaining them in the long run.
- Protein – The protein present in curd facilitates the weight loss process by becoming the source of energy as well as taking care of the ill effects of strict dieting. It will help in the prevention of hair fall and dullness and dryness of the skin. So that your skin glows while you shape up your body.
Tips to include yogurt in Indian diet plan for weight loss:
- You can have a cup of plain, low-fat yogurt before or after your meal.
- You can mix a fruit and flavor curd/yogurt and have it as a mid-meal snack.
- Curd can also be used as a dressing for your simple salads and koshimbir.
- You can make buttermilk out of curd and drink it in between the meals whenever hungry or thirsty. This will help you in feeling full without adding up on the calories.
3] Tomatoes:
These colorful little berries do not only increase the food appeal but are a lighthouse of nutrients and have a number of benefits when it comes to weight loss diet. The tangy taste will help you sail through your weight loss diet with energy and without starvation.
How does tomato help in the Weight loss diet?
- Vitamin c – According to the Journal of the American College of Nutrition, Vitamin C Increases the fat burning rate by almost 30 %. Those who are deficient in Vit C, do not lose much fat despite low-calorie diets and strenuous exercises. So if you want to cut down on your fat stores, Add Tomatoes to your meals and see your hard work getting paid.
- Lycopene– Lycopene is an antioxidant and helps in preventing oxidation damage. This will indirectly help in improving immunity and stamina so that you can work out better and burn more calories. Lycopene also helps you in becoming healthier as you lose weight, It helps you reduce the bad cholesterol from the blood vessels and improves your heart health too.
- Oligofructose – After a fatty meal, the small intestine releases a Hormone called CCK (cholecystokinin) in the stomach. CCK tightens the valves between the stomach and intestine contributing to the feeling of fullness and helps in reducing the chances of overeating. Oligofructose in tomatoes helps in sustaining this feeling of fullness for longer
- Carnitine – Tomatoes contain Carnitine that speeds up the process of fat break down in the body.
Tips to include Tomatoes in Indian diet plan for weight loss:
- You can use tomatoes in your salads before both the main meals.
- You can add tomatoes to your juices
- Have tomato soups or add tomatoes to your vegetable-based soups. It especially tastes great with beans and peas.
4] Cinnamon (Dalchini):
Cinnamon is a local spice and famous for its sweet aroma. It has a lot of other health benefits too. But let’s first see how cinnamon helps in weight loss.
How does Cinnamon help in the Indian Diet Plan For Weightloss?
- Manages blood sugar – Cinnamon helps in better sugar management by supporting insulin and increasing the absorption of glucose. Lesser glucose in the bloodstream results in lesser fat storage.
- Aromatic oils – The oils in cinnamon that contribute to its aroma helps in bring in satisfaction with the diet food and make you enjoy your meal and eat less. This definitely contributes to weight loss.
- Improves digestion – Experiencing gas/flatulence and heaviness due to increased intake of raw veggies and salads in your diet for weight loss? Cinnamon helps in better digestion, soothing and calming of intestine lining, treating constipation and improving colon functions. Overall aiding in the weight loss process.
Tips to include Cinnamon in your weight loss diet:
- You can add cinnamon to your green tea or have cinnamon tea.
- Use cinnamon powder to sprinkle over your desserts for better blood sugar management.
- You can use a cinnamon stick and boil it along with water. And drink this water all day long.
- You can add cinnamon powder to the seasoning of your food.
5] Almonds:
The international journal of obesity published a study stating that People who ate 85 gm of Almonds every day Noted an 18‘% reduction in their weight and BMI when compared to dieters who did not eat almonds noted only 11 % reduction in their weight and BMI.
How does Almond help in weight loss Diet Plan?
- Alpha-linolenic acid (ALA):– Ala in Almonds increases the rate at which fat is burned in the body. It helps in reaching early satiety (feeling of fullness). Manages cravings and prevents overeating.
- Protein – Almonds are a rich source of protein and do not contain any carbs to contribute to body weight.
- Metabolism – Almonds help in increasing the metabolic rate of the body and helps in burning more involuntary calories. Thus aiding in weight loss. Read – Health Benefits of Almonds
Tips to include almonds in your weight loss diet:
- You can soak 12- 15 almonds overnight and have it in the morning and night with your glass of skimmed milk or warm water and lemon.
- You can use soaked and chopped almonds to sprinkle on your salads.
6] Bell pepper (Capsicum):
Green, yellow, orange and red; bell peppers come in all vibrant colors assuring their nutritive richness. The Indian bell pepper is rich in Antioxidants like Vitamin and Vitamin C. It is packed with folic acid and fiber. 1 bell pepper contains almost your 1 days requirement of Beta –carotene which explains its role in the maintenance of healthy skin, hair, and nails.
How does Capsicum help in the Indian diet plan for weight loss?
- Capsaicin – Capsaicin found in all kinds of hot peppers and chilies has a tendency to raise the body’s temperature. This calls for using up more energy and raising the metabolic rate in a person. Capsaicin also is found to suppress appetite to a bit. All these definitely call for assistance in your weight loss.
- Dihydrocapsiate (DCT) – Unlike Capsaicin, DCT is found in the sweeter varieties of pepper, but has a similar action on weight loss. It helps in burning up extra calories from the body by raising the body’s temperature.
- Piperine – in some scientific studies done over a mouse, it was found that piperine in black pepper helps in preventing the formation of new fat cells in the body. Although this does not prove that it will be true for humans, there clearly is no harm in adding this black pepper powder to your salads and adding on the tastes and expecting some good results too.
Tips to include Bell peppers in your Indian diet plan for weight loss:
- You can use all varieties of capsicum in your salads, brown bread sandwiches and whole wheat pasta preparations. This will not only add up on taste but weight loss factor as well.
- You can grill them on skewers and have them as starters along with other veggies.
- You can add some chili flakes and black pepper powder to a variety of foods, salads, and soups.
7] Melons:
Watermelon, cantaloupe, and squash come under melons. These fruits are very rich in potassium and Vitamin C.
How does Watermelon and Musk Melon help in Weight loss Diet?
- Melons are highly rich in potassium and contain a lot of water. When these melons are eaten in a good quantity, they lead to water flushing through excess urination.
- It is a blessing in disguise for those who have a sweet tooth and are watching out their weight. The sweetness of this fruit will help in satisfying the urge of eating a sweet and at the same time will prevent you from adding up on your waistline.
- Melons are especially good for women or men who have a water retention problem and feel bloated all the time. Melons will help them pass out the excess water through urine and feel Normal and fresh.
How to include Melons in the Indian diet plan for weight loss?
- You can have Melons fruits as mid meals while on diet.
- You can have a mixed fruit platter with lots of melons for your breakfast.
8] Brown rice:
These complex carbs providing grains are the best way to satisfy your urge to eat rice and still manage to lose weight.
How does Brown Rice help in weight loss Diet?
- Fiber – the goodness of fiber can be enjoyed in abundance in Brown rice. It helps in getting the feeling of fullness and to reach satiety early. Hence you can save yourself from overeating.
- This unpolished husky brown rice is more nutrient-dense than white rice and hence saves you from deficiencies during weight loss.
- The complex carbohydrates help in slower digestion, and slower release of glucose in the blood. This helps in preventing hunger pangs.
Tips to include Brown rice in Indian diet plan for weight loss:
- You can have brown rice pulav for your lunch/dinner.
Read – Is rice good for weight loss?
9] Papaya:
Papaya has a belly-flattening effect and is very beneficial when it comes to weight loss diet.
How does papaya help in the Indian weight loss Diet?
- Proper digestion – when you follow a weight loss diet you tend to eat a lot of raw fruits and vegetables as salads. Constipation is a common problem after changing your lifestyle, which slowly gets normal. “Papain “a coenzyme in papaya helps in proper digestion and helps in regular evacuation of waste.
- Papaya helps in treating bloating and water retention as well.
Read – Benefits of papaya on weight loss and health
Tips to use papaya in your Indian diet plan for weight loss:
- You can have papaya for breakfast.
- Mix papaya with other fruits and enjoy wholesome goodness with a lot of micronutrients that will make your skin glow.
- You can also grind papaya to get its pulpy juice and mix it with your other mocktails or have it plain with spices.
10] Lentils:
Lentils are an inseparable part of vegetarian weight-loss diets. These are the best sources of Vitamin B group as well as proteins for vegetarians.
How do lentils and sprouts help in the Indian weight loss Diet?
- Sprouts majorly provide calories from proteins and have little carbohydrate. Protein-rich foods support in weight loss and lentils are hence the best.
- If the Weight-loss diets are not planned properly or are inefficient, they bring in problems like dull and dry skin, hair loss, and mouth ulcers and under-eye patches. Including sprouts in your diet will help in covering up for proper Nutrition.
- Sprouts are rich in fiber and hence help in reaching satiety and keep you full for longer.
Tips to use sprouts in Indian diet plan for weight loss:
- You can use sprouts as salads in boiled or steamed form. The raw form is a bit hard on digestion and may cause gas/flatulence.
Did you Know?
- The brain needs a 20 minutes span to receive signals from the stomach to stop eating. By when you already must have overeaten. To manage this, you must have a plate of salad and a bowl of soup first, and after a gap of 10 – 15 minutes you should consume your main meals. This way you can save yourself from in taking extra calories. Having salads and soups have the extra benefit of consuming a lot of fiber which is helpful for weight loss.
- A lot of Indians are confused about the right time to consume water during a meal. Some people believe that having a glass or two of water before a meal will help in curbing the appetite, which is not entirely true. Water will easily pass out to your intestine and you would immediately feel hungry. Water should be consumed in between the meal. This helps in better digestion and bolus formation. People who drink water with their meals face fewer problems of acidity, constipation or indigestion.
Some more Diet Tips for Indian weight loss diet:
- Eat everything you want but maintain moderation. Choosing from a variety of foods will ensure a healthy weight loss.
- Soft Drinks, Alcohol, fries, potato chips, and potato wedges provide empty calories and should be completely avoided while on weight loss diet
- Try to intake all the bright colored foods like red, orange, yellow and greens. Include a lot of green leafy veggies, they not only provide a lot of important nutrients but also provide a lot of fiber that immensely helps in weight loss. Include carrots, Pumpkin, all the colored capsicum for maximum health benefit while on a vegetarian weight loss diet.
- Go low on carbs and increase your protein intake. As mentioned above, have a bowl of yogurt/curd, skimmed milk and paneer (cottage cheese).
- Increase your fluid intake. Have a lot of soups, fruit juices (without adding sugar), coconut water, buttermilk, milk, and plain water. Consuming fruits with a lot of water content like watermelons is of help too.
- Change your cooking methods. Give up on deep frying and use a microwave or air fryer, replace frying with grilling and steaming or cook in a microwave. These would help in cutting down on a lot of calories.
EndNote
Understand the reason behind your weight. If your weight is attributed due to hormonal issues, diet alone cannot help you in weight loss. You will need to take medical support as well. If a sedentary lifestyle is a reason behind your weight, exercising will be equally important as is dieting.
You can try using the above-given information about the Indian diet plan for weight loss on your own. If you find it hard to implement, we can help you design your personalized Indian diet plan for weight loss. Please visit this page – Diet services
Read more
– How to lose weight effectively (10 -15 kgs)
Image : Copyright (c) 123RF Stock Photos
Hi Payal,
Your blogs are quite useful,
I am 35 and 77KG, I want to lost FAT.
Following is my meal plan – Could you please advice if my meal plan looks okay? Being vegetarian , i am finding less choice hence this plan.
Breakfast :- OAT with Skimmed milk (withou sugar) / two phulka with sabji
Snack :- Tea / Green Tea
Lunch :- two phulka with sabji
Snack (around 4):- 2 idli / 1 phulka with sabji and Green tea
Snack (around 7):- Fruits / OAT with Skimmed milk / cup of Curd
Dinner (around 8 or 9) :- 2 phulka with sabji or 1 cup of Brown rice with dal/ 1 phulka with sabji and salad
around 11 PM (if I feel hungry) – some frutis
Does my meal plan looks okay, i am vegeterian.
I work out for 5 to 6 days a week, which includes both cardio and gym
Regards
Abhijit
Hi Abhijit,
Thank you for reading at Dietburrp. Yes your plan looks ok . But you need to include some more of protein sources and fiber to be able to lose fat . so , add more salads to your meal at lunch and dinner. for protein, include milk (cold or hot )+ 2 tsp skimmed powder after your workout. add some dry roasted nuts, roasted soyabean, roasted channa, and mung dal (mung dal chilla / pancake / dosa , split mung dal for lunch and dinner. ) after adding all this, your diet would become wholesome. and your goal would be achieved.
HI Payal,
This is Neha here. I am 28yrs old and my weight is 65 kg, height 5’4″. i am getting married next year in June. Can you please help with the diet plan i should follow to get reduce my weight in between 55 kg to 58 kg. I am into software industry and i use to work sitting all the time. Can you please give me some more tips and help me out to look beautiful on my marriage date 🙂
Hi Neha,
Congratulations on your engagement. actually you can try the above mentioned plan ,. It is helping a lot of people to lose weight. But exercise is verry important too. you should walk for 45 mins or workout in a gymn if time permits. this will help ou lose gud weight and get you in gud shape. you can also buy our personalized diet service and check out how you lose weight with us.
https://www.dietburrp.com/diet-services/
Hello payal mam i am 17 year old and my weight is 65kg i have gained extra fats on my hips and thighs and so on belly i am tensed with this weight problem.I request you,please help me to solve my unberring weight problem……
Hi Sourabh , This may be happening because of lack of exercise. You should really start exercises , walking is also fine. And use the above given doet chart oin combination For better effect. read this article for more help.
https://www.dietburrp.com/how-to-lose-fat-from-hips-and-thighs/
my weight is 82.2kg height 5.10” age 34yrs
i wanted to lose 10 kgs kindly suggest me diet plan.
as i regular do exercise and walking.
Hi Prakash ,
Thank you for reading at Dietburrp. You can very much try the above mentioned diet plan ,.. i am sure you would be able to shed down a lot of weight with this. and then contact me again for further changes. If you are already exercising ,you can read this article to know how to utilize the timings perfectly to lose weight.
https://www.dietburrp.com/burning-body-fat-for-weight-loss/
Hi payal I m 34 yrs old with two kids .my weight is 75 kg and height is 156 cm . Please suggest some diet plan as I cannot go for any walk. But yes I can do some exercise at home for 10-15 minutes.
Hi Hina,,
Thank you for reading at Dietburrp. You can try following the above mentioned plan it has benefitted a lot of our readers, 1 reader in particular lost 13 kgs in 2 months with this diet plan. You can try following it, while exercises, you can do 30 mins of exercise / yoga in your room in the morning or night or any time convinient
Hey Hina ,
Sorry i forgot to mention earlier that if you have stairs in the house, the best exercise would be to walk up and down the stairs for 10 mins , you would see excellent weight loss / inch loss specially within first and 2 nd week.
Thanks a lot payal for your immediate reply……
Hi payal,
I am 35 years old.I am 160cms.My weight is 65kg.
Early morning I drink hot water+honey+lemon juice .
For Breakfast I eat Oats+1 spoon Curd/small Dosa.
For Brunch I drink Ginger Tea with less sugar.
For Lunch I eat Veg Salad +3 piece Grilled Chicken /2 Chappati + Veg Salad.
In the Evenings I drink Milk Tea+2 biscuits.
For Dinner I eat 2 Wheat Dosa/Veg Salad+Fruits.
In Between all of this routine I drink 2 cups of Green Tea+4 almonds+3 walnuts.
I go 4km a day ,5 days a week.
Is this Diet format Correct?
I want to reduce 12kgs.How many months will it take?
Hi Kavitha ,
Yes your routine is ok . walk for 45 mins. i really cant say ho \w long will iut take for you to lose weight. It depends upon your bodily response.
Thank you Payal. It is impossible for me to go outside to walk. In this situation which exercise is suitable for me to do in the home?
Hi Neha, you can take a walk in your house , walk up and down the stairs , dance / do yoga / aerobics at home
Hi payal,
I am 27 years old, and 4.11″ ft. height. my weight is 68 kg. I want to loose my overweight. how can I do this.?Now I started to eat 2 cup of puffed rice with vegetable instead of steamed rice three times in a day. Is it loose my weight ?I want to loose my weight within 2 months. please tell me the way… thanks.
Hi Neha, Instead of taking these extreme steps , try following the diet chart mentioned above in the article , one of our reader has lost 13 kgs in 2 months using the same chart. also try to incorporate exercises and walking . at your age , only diet would not give much results . but a 45 mins workout or walking / jogging will do wonders.
I m a vegetarian and i don’t eat egg also.
Hi Payal,
My name is Deepali and my weight is 90 kg and height is 5’6 and age is 29 years.
My marriage ll be held in april 2014. Please suggest me some good diet plan to loose atleast 20 kg weight in this time period. Please help me with positive reply. I m ready to do hard core dieting also. Please Please Please help me payal.
Hi Deepali,
You can try following the above given plan, 1 of our readers has reported to have lost 13 kgs in 2 months with this diet chart. You too can shed a lot of weight using this chart .. follow it for a month to check how it suits you .. or you can buy our diet consultation services to promptly lose weight
https://www.dietburrp.com/diet-services/
Hello Ma’am
I m ASIF 23 years old and 6’2 feet tall my weight is 93 I have been goin gym for last 2 weeks and I take fat burners 🙂 can u please advise me about my diet by the way in breakfast I take 2 brown bread , 1 cup of tea with 2 boiled eggs and in lunch I eat fruits and vegitables ‘ den before goin to gym before 5 I take papaya den after gym u drink juice with 5 eggs boiled den in dinner I eat 2 leg peace of chicken grilled without oil and at nite to avoid stress I take green tea 🙂 how’s my diet plan please advise me I want to loose 7 kg in one month and I do 2 hours of gyming . Thanks I m really thank full you
Hi Asif,
your diet needs a complete makeover … no carbs , only protein and fiber works for a few days . then will lead to acidity , constipation and digestive issues … You need a complete makeover in your diet .. please consult a dietician.
hello mam,
very impressed with both ur diet plan& quick reply to each comment.
gender F, wt: 65 kg, Goal: 55kg. Ht: 5’4″. age 30
I m playing tennis regularly- morning 7-8 am, & now since last month I hv started wt training and cardio exercises- 5-5:30pm. what changes are required in above mention plan. & should we hv any of fruits or it should b of low calories.
thanks
& ya pls let me know substitute for wheat rusk & marie biscuit. . Can we hv sooji upma, poha & idli in rotation with brown bread upma..
Hi Panir,
Actually marie bisc and rusk are very low cal in comparison to upama , then your diet will not remain 1200 cals , it will become 1350 cals.. Which i feel is ok coz you are exercising a lot. You nbeed to incorporate pre workout and postworkourt meal .. here take these lin ks and add an appropriate item to your routine.
https://www.dietburrp.com/post-workout-nutrition/
https://www.dietburrp.com/pre-workout-nutrition-tips/
Dear Paypal,
I’m basically a Keralite and very obese. I would like to get a suitable diet plan to reduce my fat and weight. I have no exercise routine till now but would like to start. I eat2 dosas for breakfast and 2 chappathies for lunch and dinner. Weekly once or at times, twice i have Kerala rice also. I drink 3 cups of coffees and 2 cups of tea with 1 spoon of sugar everyday. I would like to lose at least 15 kgs. My present weight is 78.8 and my height is 170cms.
Waiting for your quick response.
Hi resmi,
Thank you for reading at Dietburrp. Check your mail box , i have replied to your question in your mail.
Hi Payal my name is pinky my current weight is 72 kgs i want to reduce 15 kgs can u give your no so i can contact u
thanks
Hi Pinky ,
Thanks for reading at Dietburrp. you can mail me at care@dietburrp.com and i shall get back to you. or you can leave your query as a comment under the article and i would answer you. we do only online consultations, hence cant provide you with any telephone number. please pardon us for that.
hi mam
this is shivam mungiya 21yr old boy .i do gyming with my friends and have reached a very good level .But in doing so i have increased my body fat percentage also.
also being a high workout training i have reached a high poundage with a max of 4 repetations .
i avoided cardio b’coz of which nw my herat beat rate gets increased very soon .
i am on fat loss now for which i have to make 20 reps on a lighter weight but i cant do dat bcoz of my increased heart rate .
i even cant run on treadmill for more than one or one and half min.
please help me mam with dis problem.
Hi Shivam ,
Your stamina problem can be only treated with proper cardio and stregth and endurance balance in your training. It has little to do with your food . But yoy need to incorporate pre and post workout meals. i hope you are doing the,m, coz withour therse the stamina goes down too. here is the link .. try following the article tips.
https://www.dietburrp.com/post-workout-nutrition/
https://www.dietburrp.com/pre-workout-nutrition-tips/
Try them and lemme know if these work for you !!
Hello mam i am 17 year old and i am tensed by my day by day increasing weight my weight is 65kg and also gained weight on hips and thighs plz tell me wht to do to reduce this unwanted fat frm thighs and hips……
Hi sourabh ,
Ath this age exercise is very important , why dont you join a gym or go walking / jogging and follow the above given diet chart . This would definately help. try it for some time and let me know the resultls , we can planb further based on the result.
Hi ma’am,
I’m 28 yr old bachelor, with a height of 5’6″ and weight around 60 Kgs (have recovered from typhoid a month back during which i lost about 7 Kgs).
I want to work on my internal as well as overall physical fitness and am thinking of hitting gym. But due to office hours, unavailability of a nearby gym i’m thinking of an alternative routine where i go for running in morning/evening for about 10-20 minutes.
Please suggest if running (and home-cooked food) would help me in achieving what i seek.
Also, if i need to follow some fixed diet.
PS: i cook on my own.
Regards.
Kartik.
Hi Kartikey,
Thank you for reading at Dietburrp. Yes a jogging scedule for 20 mins will help you in acheiving your fitness goal. But before you start, remember the basic .. see the pre and post workout nutrition . and what out of the given option can you arrange.
https://www.dietburrp.com/pre-workout-nutrition-tips/
https://www.dietburrp.com/post-workout-nutrition/
Before you run, Warm up and stretching , and after finishing the run, streching and cool down are of utmost importance.
As far as a fixed diet chart for every day is concerned , i can help you if yoiu tell me your routine with timings and items you intake and that you can cook .
Hello ma’am,
First of all thank you so much for your advise. I’m checking the two plans shared by you meanwhile as for the timings you have asked, they are as below:
1. Wake up between 7:15-7:30 (at times i gets delayed too)
2. B’fast between 8-8.30. Leave for office by 8.30
3. Lunch between 1 and 2:00
4. Reach home by 7.30
5. Sleeping time varies from 11.30 to 2 AM
For the food:
1. B’fast consists of either poha/dalia/oats a day. I’m trying to make a habit of eating 4-5 almonds empty stomach (as advised by elders 🙂
2. Lunch: 4 rotis, dry-sabji/daal
3. Evening (once i reach home): a small bowl of laiyya+some peanuts
4. Dinner: 3-4 chapatis, dry sabji/daal
In between these meals there are about 4-5 cups of tea in a day.
PS: i got a med-checkup recently and it said that my cholestrol level is on high level ~200 (another concern fr fitness) . Also i walk up/down my office as it is like 15 min from my home.
Look forward to hear from you.
Regards,
Kartik
Hi ,
Your meal timings have a lot of gap .. need to correct that first .. give up on the tea 😛 too much !!! you can rather take up to drinking green tea .. it will help in satisfaying your tea requiremnet and at the same time help you in reducing weight and cholesterol .. so double effect. Please try following the charts on my site .. im sure they would help you great deal even in the first month … see if you can make it possible.
Dear Ma’am,
I have been following a regime as per the pre-post workouts, running and the diet plan. But since 2 days i have been experiencing a lot of fatigue in the morning (9-11 AM) and afternoon (3-4 PM).
Though i’m taking around 7 hours of sleep but i’m concerned if there is any issue.
Please advise.
Regards,
Kartikey
Hi Kartikey,
Are you taking the pre and post workout meals as instructed ? The morning fatigue may be due to less food intake, or no streching and cool down after your jogging session.
I have a big time feeling that what you are eating for breakfast and lunch may be causing sluggishness of metabolism, due to which post these meals you feel dull , tired and fatigued .. please check on what are you eating for these meals. also take green teas, it will help you in refreshing your mood and physique. Please do not over workout , you are just out of typhoid ! body needs rests also. good you are completing the required sleep.
good afternoon payal mam,
mam i am 33 yr old my weight is 87 kg and height is 5’2″. i m suffering from lower back disc problem and due to that i am not able to do exercise even walk also. i am following your above diet chart but after that i am feeling energy less and tired every time. what to do please help me.
Hi Vittal,
If that is the case , you can eat fruits / murmura / veggies / salads and soup in any quantity whenever you feel hungry. You can also increase the quantity of food to some degree.. May i know from how long are you following this chart and how much weight have you lost since then …
thanks mam .
i am following above diet plan approx last 40 days.lost only 2 kg.mam before disc problem i used to work out in gym at least 80 mins till last 1 year but my weight was stagnant, at that time i was not aware about above diet plan . earlier i think it may be due to thyroid but my thyroid was little above than normal and cholesterol is normal.due to excess of weight i am not attending any social function.
Hi Vittal,
To be able to lose 2 kgs in a month with no exercise at all is a good thing, specially when despite of all the efforts , your weight was stagnant earlier.
Please dont compare your results with any one elses rate of weight loss, every persons body differs and hence the body response to exercise and diet also differs. Dont worry , slowly but steadily you can get there .. I want to know the level of your movement , can you take 20- 30 mins walk in a medium pace ? not very fast … do let me know. if yes then you can introduce 10- 15 mins walking sessions 3 times a day and lose more weight,
hello mam,
mam now a days i am not able to stand for 10 min continuously,after that my back stressed. mam one thing more i am very much found of sweets but now a days i am controlling not to eat sweets, but sometime i am unable to control to eat sweets,mam please advise me what to do in that case.
Hmm .. well vittal then diet is the only way out. You need to diet , keepp following this chart for some more time. for sweets you can brush your teeth when at home and you get the urge. This will kill your urge, Or eat a spoonful of sounf. Otherwise make churmura and gurr ka laddu / gurr and phutana dal chikki and eat a small piece when you feel like having sweet. have a piece and then take some sounf .
hello mam,
I need yur sugg, I am 26 yr and my weight was 87 kg and i followed the diet plan and i lost upto 13 kg in 2 mnth now my weight is 74 kg and i still want to lose my weight of 5 kg. Can i continue with this diet or not plz…. sugg me.
(I walk for 30 min and workout of1 1/2 hr in gym )
Wow .. do you mena you are following my diet chart and have lost 13 kgs with this one ?
good morning mam,
I thank you very much for this wonderful diet plan.
It is really good and effective…..
Yes, i followed your diet plan and i lost 13 kg in 2 months now my weight is 74. But still i want to reduce 5 – 6 kg. Can i continue the same diet or require any other plan plz suggest me…….
(can i add rice in my diet )
Oh Wow rekha ..
congratulations. I am so happy that you actually made use of the chart . and i could be of your hel[p .. Well .. ypou can try continuing it for another month .. yes you can add some rice in the lunch.
hi,PAYAL..after going through your diet plan i want to ask a few questions …..Q 1. Can i take 3 idlis with mint chutney / regular poha with ground nuts /upma with g.nuts/sooji chilla ..as i usually take these as besan causes acidity to me ?..Q2. i get my thyroid profile done every 3 months n i have always maintained it within range for last 17 years (i take 1 tab eltroxin 100 mg empty stomach ) but is it possible to still get symptopms like bloating before periods ,dry skin,feeling cold,n mild depression ?? Q3. i was advised by my doctor to take 1000 mg calcium along with eltroxin ..what is the best way to take calcium for max. absorption in the body ..although i take dahi n paneer do i still need tablets ??…please elaborate on my querries ..thanks a ton !!
Hi Samiksha, Please find your answers below.
1] 2 idlies with chutney / poha and upama without groundnut -3/4th soup bowl full.
2] The symptoms that you have mentioned are common symptoms that even an healthy women would face just before menstruation cycle begins. This has little to do with thyroid. It just depends on how much your hormonal levels undergo changes, the sysmptoms are faced by all women with different intensity based on their own bodily reaction.
3] Calcium / Iron supplements are best taken on empty stomach for absorptiuon .. but but and a but with capital B , when they are taken on empty stomach, they cause serious gases and constipation problem, hence i normally advice my clients to take it morning with a fruit or light breakfast along with lemon. Lemon provides an acidic medium that is required for better absorption
Actually take the tablets for 3 months and finish the course, it is better copz otherwise only with diet you would need a lot of time , after 3 months you continue eating calcium sources in your diet and get a higher calcium store.
Hi Payal,
I need to lose 30kgs. Am 46 and have pain in the knees and ankles due to excess weight. Have been advised by my orthopedic doc not to walk too much as my knees are not able to take the weight. I also suffer from high Blood pressure. Am a non vegetarian. Can you please help me??
Hi shobhaji ,
Thank you for reading at dietburrp . You can first diet for 2-3 months, this will help you in losing around 7-8 kgs of weight and then im sure you will have a lot of relief in your knee and ankle pain, after which you can take up walking at medium pace along with diet and lose further weight. You can either follow the above given diet chart, or buy our personalized service to get a personalized diet plan. Even i you follow the above given diet chart, i ll be here to hlp you with wat ever problem you face while following it.
Hi Payal,
I am 25 yrs old, 58 kgs and my ht is 5’3. I want to reduce 6-8 kgs in a month.
I exercise regularly for an hour. Basically I do Zumba everyday. This burns upto 600 zalories in one hour.
Can you please suggest a diet plan along with this.
Thanks a ton,
Samaira
Hi Samaira,
According to me you are already in your ideal weight range. although coming to 55 would be enough to be in a healthy weight range. You can definately follow the diet plan mentioned above. It would help you in many ways.
hi payal mam
i need ur advice .i am 24yr and my weight 85kg.so i want to lose my weight in between 60 to 70kg plesse maam sugest me what to do?
Hi Lipan , thank you for reading at Dietburrp. You need to exercise for 45 mins everyday .. becaause your goal is big, donbt join gym immediately . start with walking and jogging and save gym intense workout for later … 1-2 months from now. this will help in losing weight at a continuous rate. you can follow the 1200 calorie diet charts that we have on Dietburrp based on your cuisine. fllow it for a monh and do share the results with me, i will then advice you with further changes ..
Hi Payal,
First of all, Thanks a lot for all your motivations thoughts and write up. Really helps an individual to stay healthy and fit.
Its been long now i am trying to go on diet for sure. Its although tough but i think you can help me as i work in Night shifts (Evening 6:30 pm to morning 4:00 am)
Please suggest a diet plan for me as per my schedule. With a superb diet plan i can start my Cardio workouts at Gym (i can manage gym time by 1:00 pm to 2:00 pm)
My Current Weight – 123 kg
Height – 6.1
Age- 27 years
Hi adnan ,
Thank you for reading at dietburrp. Actually i must thank you for motivating me 😉 .. making a diet plan specially for the night shift workers is long due on my list .. and now that you have asked me ,.. ill try to post a diet chart for you and other people with a similar work scedule as yours at the earliest. keep reading at dietburrp , or subscribe to our rss feed to know about the diet plan that i will post. till then try to give up on all unhealthy habbits .. if you smoke .. you need to cut down on that as weell . and try to eat clean whenever you dine… and ill son be ready with your diet plan !!
Thanks for considering my request 🙂
Cannot resist with this Junk body more now.
Waiting.. waiting for the Diet plan now.
PS: I do not drink nor do i smoke 🙂
Hello payal,
need your kind advice.
I am 32, mother of 2 kids (4 and 2 years). I am 5’4 and 69 kg. I would like to come down to 60 kgs by April.
for the past one month I am following this on weekdays
early morn – warm water plus lemon juice
bfast – oats cooked in 2% milk or granola bar
mid morn – v8 vegetable juice
lunch – whole wheat bread or roti with vegetables
evening – 1 cup but coffee
dinner – sometimes veg. Rice or pasta or puma
on weekends
brunch _ rice with chicken or biryani
dinner – roti with veg curry
let me know the issues with this diet . I am not shedding much weight . Help is most appreciated .
I walk for 1 1/2 to 2 miles 5 days a week
Hi Nitya,
Thank you for reading at dietburrp. Actually , you are already following this chart from a month you said … and the body is anywaz used to this pattern now .. no use correcting it as you would not lose weight with this anymore . You need something more brisk of a diet to be able to jerk start weight loss. There are times that no matter how healthy you eat, you dont shed weight coz the BMR is stablized and the body is used to the pattern .. I feel change your routine completely. you can try following the 1200 calorie diet chart on Dietburrp, Select it asper your cuisine.
you need to add foods to increase metabolic rate . I didnt find any such food in your routine. Walking should be for 45 mins to be precise. read this article to know why . – https://www.dietburrp.com/burning-body-fat-for-weight-loss/
Madam,
I’m 25 year old lived in thiruchy, Tamilnadu. My weight is 86 kg and having thyroid (hypothyroid) problem… I’m taking treatment now but no changes that too having irregular periods also. Please give me best diet plan to reduce my over weight soon.. I tried gym exercises and yoga exercises now
Hi Anu you can use our south indian diet plan for weight loss – https://www.dietburrp.com/south-indian-diet-plan-for-weight-loss-1200-calories/
Also you need to exercise on a faster pace .. let yoga be supplementary .. but walking / cardio will help you more. read this to know how to lose weight with thyroid – https://www.dietburrp.com/thyroid-and-weight-loss/
Madam, I am 44 yrs old, 5 3″ and weigh 65 kgs living in Calicut, Kerala.. As I am employed, I donot do any exercise. Kindly advice a diet plan.
Hi sheela, you can follow our 1200 calorie south indian diet plan – click on this link here – https://www.dietburrp.com/south-indian-diet-plan-for-weight-loss-1200-calories/
Hi Payal,
I have gained 13 kgs approx. in 1 year. During the last year I had dengue for which I was on saline for 1 week and moreover I have Lower Slip Disc problem, for which I was advised by Doctor to take rest for 6 months and not to walk much. As a consequence of all this I am 65 kgs now .My height is 5.2′ and age is 29 years. Idesperately want to loose those extra 13 kgs and want to get back to my 52 kgs of weight. Please suggest.
Mam…plz suggest to my problem too
Hi Geetanjali ,
Sorry i dunno how i missed on replying back to you. H ow is your slip disc problem now ? are you allowed to do regular walking ?? i f yes , then in a medium pace you need to walk for 30 mins 2 times a day . and you can also follow the above given diet chart. Your weight gain was due to less movement becoz of medical condition. It can be corrected with regular diet.
Hi ma’am
Is chicken is fyn in my diet if I want to loss fat ? Which one is better boiled or grilled ? Though I don’t use oil wen I grill it thanks
Hi Asif.. Yes you can use lean chicken and fish … grilled and boiled both are ok . but eat in limited quantity
when is the right time to have soup?
Hi shehnaaz, if you dont have water retention and bloating problem, you can have it anytime of the day. Otherwise avoid at night time.
Dear Madam;
I am Vijay, 27yrs old, my height is 5’10”, and weight is 86, i want to loose the weight, i do excise but i am not consistent. i am from maharashtra, which of the above mentions plan i can follow or can i follow 2 or 3 plans alternatively??
Please Help
Hi Vijay,
Thank you for reading at DietBurrp. all these charts provide 1200 calories.. only cuisine is diffirent, otherwise they would all have a similar effect. you can try the 1200 calorie maharashtrian plan for weight loss. or any other which looks appealing and doable to you.
Hi Payal,
I am Varsha and I am 23yrs old and I weigh around 60 kgs, My height 5ft 3inch I need to loose around 10kgs. can you suggest me a good south Indian diet plan to loose my weight in 3 months.
Hi Varsha,
THank you for reading at DietBurrp. you can follow the diet chart given here …
https://www.dietburrp.com/south-indian-diet-plan-for-weight-loss-1200-calories/
dear mam i feel not good because.my tights is very fatty, hand also…what should i do mam mam my height is 5 inches and weight is 55 kg feel so bad mam
Hi Ashna,
Dont feel bad about your body, rather works towards correcting the flaws. You are not very overweight. you can easily lose weight with a little bit of diet and exercise. you can start with 45 mins of exercise along with above given diet chart.
Hi..i m 21yrs old. I have lost 12kg in 5months and now i want to loose 10kg more. But from last 2months i have stopped loosing weight. I do gyming foe 60min. But still it is not working. I am doing dieting too. Plez suggest me how to deal with it. It is becoming frustrating now.
Hi Naina,
First of all congratulations for your journey so far. 12 kgs is a lot of weight. Please go to the tools https://www.dietburrp.com/body-analysis/ here and calculate your BMI and Fat % . we really need to know your body’s status to be able to decide anything further. Let me know the values and i shall revert back .
My baby is 13 months old n thank u soooooo much mam u r sooo nice thanks:-)
Thanx 4 da reply mam plz guide me which exercise gud 4 me in this month pllzzzz
As i cant go to gym bcoz of my little baby
Hi Madiha,
You can take up 45 mins work out session at home itself. spend thee first 30 mins doing yoga, and each body part work out , hand rotation, neck exercises, leg exercises, flooer exercises, and the last 15 mins do dancing if you like or do on the spot jogging. How old is your baby ? if less than 1 year , then avoid jumping, if not you can also include cross jumps .
Hi payal i m madiha my height is 5’3 and weight is 70kg i m 24 plzzzz help me i want to lose 70kgs also want to tight lose skin of lowr abdominal plzz help me em worried
Is it fyn if I take fat burners???
Hello maam
I m 23 years old 6’2 feet tall my weight is 95 I want to loose at least 12 to 15 kgs in 2 months. Is that possible? I have just joined gyms its been week. Please suggest me right diet plan . Thanks
Hi Asif,
H appy to see your enthusiasm to achieve your health goal. But 2 monts is a very small time and it would be unhealthy to aim to lose so much in a month. Rather aim to lose these 12- 15 kgs in 3 months time and the health factor would be intact.Yoy gyming, which is good .. read this article to utilize your time a gym better to lose more and more fat https://www.dietburrp.com/burning-body-fat-for-weight-loss/ you can follow the above given diet plan, with a health drink added before and after your workout. Fat burners are ok .. but I recommend you to use it after a month. 1 st month of diet and exercise anywaz bring good results in people who just began with their weight loss journey. 😛
Hello mam my height is 5 feet 3inches and weight is 70kg
I want to lose 10kgs plz help me give me some diet chart n also want to tight my loze skin on lower abdominal plllllzzzzzz help me
Hi Madiha,
Thank you for reading at DietBurrp. Exercise is the best way to tone up your lose body. dont go for massages and other such hypoed treatments. exercise is the best way out and a permanent solution. the diet chart mentioned above should help you to start with, and after a month you would need to change the diet chart and exercise patter to achieve further weight loss. but you can definately try the above given chart. all the best !!
Hello Payal
My name is Sukh and I am 34 years old. My height is 5ft 4inch and I weigh 60 kgs. Would you be able to suggest what is ideal weight for my height and can I follow North Indian Diet Plan as given by you. Thank you.
ideally your weight should be (height in cms- 100) .. we further substract 4 kgs to have a safer side weight. you are in your idea weight. Yes you can follow that chart . It might help you to shed a kg or 2 of fat !
Hello Payal
Thank you for your reply. I will follow this diet chart but I guess the ideal weight is missed in your reply. Could you please advice again what should be my ideal weight: age is 34 and height 5ft4inches.
Many thanks
Sukh
Hi Sukh,
Sorry i missed out on this one … you can calculate your ideal weight by using a simple formula . Height in cms – 100 (-5 kgs to know the range) . so yours would be 164 cms – 100 = 64. your ideal weight range is 60 – 64 kgs.
Thank you so much Payal. I would still love to follow above chart just to shed couple of kgs more . Surely would let you know the results.
Thank you so much.
Hey payal,
My name is priyanka. My age is 32, height 5’4″ and weight is 74 kgs. I want to reduce 10 kgs of weight in 3 months. My diet usually consists of-
Early morning- 2 glasses of methi water and one kali mirch on empty stomach
1 cup of tea with sugar after 1 hour
Breakfast-1 bowl of vegetable oats/daliya/1 salad sandwitch and 2 soaked almonds
Lunch- I bowl of arhar daal, 2 phulka without ghee/1 bowl of rice, 1 small bowl of seasonal vegetable, 1 quarter plate of salad and 1 small bowl of plain curd
Evening- 1 cup tea with sugar and 1 mcvities digestive biscuit
Dinner- 2 bowls of arhar daal soup
Please suggest a day by day diet plan for effective weight loss. Also, I cannot step out of the house for excersise as I have 2 small kids to look after at home.
Thank you in advance,
Priyanka
Hi priyanka,
what you are following is already a low calorie diet, since when are you following it ? and how much weight have you lost using this diet ? according i can suggest you changes
Hello payal,
Thanks for d revert.I have been using this diet for months now with no or very little weight loss. I only lose it on weekends or when traveling. Is their anything that I can do to lose weight. I gained 10 kgs in 5 years.
Thanks
Lose it…I mean I lose the strict eating habits and indulge in a North Indian meal on either lunch/dinner.
Hey priyanka ,
I feel if you change your routine completely and shock your body with a new diet .. follow a single grain diet pattern or high protein high fiber and low carb diet method … and exercises exercise and exercise for a month … that should work.
Hello payal
It is great to see that you genuinely and quickly reply people. This is the reason I am writing to a dietician for the first time. Thank you once again. You said- “follow a single grain diet pattern or high protein high fiber and low carb diet method”. What kind of foods will fall into this category. Can you please suggest any kind of diet plan according to aforesaid diet method? It will be highly appreciated. Also, does methi water and kali mirch do help in weight loss?
Thanks
Thank you for the compliment. and it is my pleasure that i get to help you all. About the diet pattern, i am writting an article on both these types of diet, so that all my reader could benefit from this. Keep reading at dietburrp and you would soon find these diet charts posted on website.
About methi water and kali mirch … frankly there are a lot of other stuff which are even more beneficial than these 2. methi water will have a hypoglycemic effect. a better way is to soak methi seeds in water , and take the seeds along with water every morning. besides this you can include green teas , Soaked almonds , flax seeds , egg whites , red cabbage, all these foods will help in raising metabolism and losing weight.
Hello ma’am
I’m 22 and I’m a pear shaped. my weight is 90kgs.. Suggest me something so that I’m able maintain myself in two three months.
Hi Kriti,
Thank you for reading ata DietBurrp. You can try following the above given diet plan. also , looking at your age you would definately need to exercise along with the diet so that you can lose weight effectively and quickly. Lower body fat can be lost with simple exercises like walking and jogging too. All the best !
Hi Payal ,
Please accept my sincere thanks for sharing and addressing our problems with such a fast and prompt replies. My age is 31 and height is 5Ft 8inch.My weight is 101Kg and practically i am not facing any severe problem but on a general routine checkup, my ultrasound report diagnosed enlarged fatty liver Grade III. Hence Doctor have suggested me to reduce weight and stop eating oil and fried foods. Thus it is my request that if possible please suggest me a diet chart for reducing the weight and healing of liver.
Waiting for your reply as I am scared of this report.
Regards
Amit Mishra & Family
Hi Amit,
Thank you for reading at DietBurrp. And thank you for compliment. Grade 3 fatty liver is a problem that should be corrected at the earliest, or else you would soon start noticing a lot of physical issues. Yes the doctor is right, you need to avoid anything that has oil , alcohol intake if any . and all foods with invisible fats. For weight loss i think the above given plan also should work well for a month along with a walking schedule of 45 mins. and your weight loss rate also would be great if you sincerely follow the plan. losing 5-6 kgs also will halp you great deal in getting the liverto function properly. Liver being the metabolic machine, it should be taken care of or it would lead to multiple health issue. so please start at the earliest. in case if you face any issue while following the plan , let me know and ill be happy to help .
HI PAYAL,
Thanks for your timely reply. In addition to my problem , yesterday(God, On world diabetes day) I was diagnosed with Diabetes with Max Sugar level 341. Doctor has started medicine for the same asked to go for walk for 1 hour. Thus, now it is my kind request that if possible please let me know the diet chart while considering my diabetic condition as well.
Second part is in lunch cant we go for chapaties rather than khichri .Or suggest me some other alternatives. And please confirm can I eat brown rice?
Looking forward for your reply.
Best Regards
Amit Mishra
Hi Amit,
Please dont worry and dont get stressed, this is the beginning and if you are regular with diet, medication and exercise, you can still leave it behind. Yes walking is necessary . walking pattern should be like this –
10 -15 mins after all three major meals. ( this will help in bringing down the post prandial sugar level)
I want to know if your fasting sugar is also high. if fasting sugar is high, morning walk will not help. rather you need to walk later in the evening or at night to reduce it. otherwise a regular 30- 45 mins morning walk will help.
– here is a diabetic plan for you. https://www.dietburrp.com/indian-diet-plan-for-diabetes/ .. follow it for a week get your sugar levels checked and let me know … because it is the bveginning, you need to check your sugar levels evry week to know if the medicine, exerciuse and diet plan are suiting you .and sugar is decreasing.
Hi Payal,
How are you? Thanks for replying individually.
I am 31 yrs. old. My weight is 65 kg. and my height is 5″3. I want to reduce my weight atleast 6-7 kg. I have a sitting job throughout the day. I think that’s the main cause of increasing weight. Normally I do a little bit exercise, and try to take a controlled diet. Please suggest the above diet plan will be helpful for me? The major problem with me is that whenever I eat wheat chapatis, I gain weight very quickly, I normally takes 2 chapatis in lunch and one chapati in dinner. Please advice what should I replace with chapatis, as I am really fond of chapatis. My weight for the last 2 years was almost 62 kgs. but for the last couple of weeks, I put on weight very quickly.
Huma
Hi Huma,
Thanks for reading at Dietburrp. It may be because of your work. Yes the above given diet plan should work fine with your for a month, after which ofcourse you would need toc change either diet or exercise pattern. 45 MINS WALKING AND THE ABOVE GIVEN CHART SHOULD HELP YOU CUT 2- 3 KGS OF WEIGHT IN A MONTH. Because you recently gained weight, working right away towards it will be more helpful and easy. so dont wait.
You can replace wheat rotis, with jowar / bajra roti, daliya, oats, brown rice.
Thank you so much Payal Mamm…….for your reply and valuable advice…I ‘ll follow the above diet plan alonwith your instructions.
Thanks
Huma Shah
Hi Payal,
I’m Suman age 35 yrs. height 5.2″ and weight 67 kg
I’m badly in need to burn my belly fat within 2 months (40″ now chest 38″). Please help me as i have to fit in my dream dress on a marriage and suggest some diet (I’m fond of chpatis but i can resist). I also go to gym and do treadmill for 20 mins at 6.5.
weighting for your early reply
Hi suman,
Thank you for reading at dietburrp. Good to know that you are already exercising. your work out must be of 45 mins. read this article to know what to do when during gym workout.
https://www.dietburrp.com/burning-body-fat-for-weight-loss/
You can follow the above mentioned plan for better effects with your exercise. or you can buy our cutomized diet plan service for a week.
Hi Payal,
Greetings.
Read ur blog, really helpful in staying healthy provided we follow it seriously.. Am 5 feet 1 inch and i weigh 69 kg..Have joined gym one week ago,where i was told i have a very low metabolism rate .i do cardio 30-40 mins 5 days a week.Can u please tell me how can i reduce my weight so that it doesnt come back again..I tried GM diet plan also but after completing the same i lost one kg but the very next week i had put on 2:( and what is the ideal weight one should loose in a month?Please suggest me a diet plan to shed those extra kilos? if u suggest the same diet plan mentioned by you above how long should i continue the same and why is it suggested to change the diet plan after some time??
Regards
Parul
Hi Parul,
Thank you for reading at DietBurrp. Dieting at extreme levels is not healthy and the weight usually comes back , coz all you lose in crash dieting is the water weight. that is one reason we ask people to not get attracted to suxh diets.
Ideally in a month you should aim to lose 2-3 kgs. this kind of weight loss will be healthy and kind of permanent. this weight will not return back unless you completely go bonkers with your diet.
I am right away writing an article on how to increase metabolic rate, it would be useful for you and other readers too. please do come back today later or tomorrow to have a read at it.
Any diet plan / exercise plans works for weight loss for around 20 – 25 days. after which the body adapts that routine as life and hence further weight loss is not seen, or the pace of weight loss comes down. thats why the best way to reduce weight at a good pace is by changing the patterns every 20 – 25 days , and not allowing body to get used to any routine, thus the body tends to lose weight in the struggle of getting adjusted to the routine.
All the best 🙂
I really Thank you for providing the requested information and am too glad u paid attention to my queries and replied promptly.
Heartfelt thanks again,
Regards
Parul
Payal ma’am
1st of all, thank you so much for actually replying to everyone !!
your blogs are truly helpful
i am 21 yrs old, 5ft 3″ 58 kgs. i ‘d like to reach 52 kgs.
right now i eat a good breakfast (porridge/ upma/roti sabzi) + tea with milk
lunch: salads (1 bowl) + orange
evening :1 banana + green tea+ 1 glass milk
dinner : 1 roti + sabzi+ salad
i sanck on about 3-4 dates , almonds5-6 , raisins handful
i also exercie : 10 minutes of yoga+ 10 min stairs
do you suggest any changes.
how do i maintain my weight, once i attain it ?
Hi Roohi,
🙂 Dietburrp is a platform for health enthusiast like you who want to acheive a healthy body and lose weight, but need guidance. I try my best to be able to contribute whatever i can to help you all .
You need to change your exercise . you must exercise for atleast 45 mins to be able to lose weight. you are already in the ideal weight range, so without exercise, only with diet you would not be successful no matter how strict of a diet plan you follow.
You need to switch your dinner and lunch . have what you are having for dinner in lunch ands vice versa. add soups to your dinner. without liquids it is hard to digest all the raw fruits and veggies that you are eating. have 2-3 cups of green tea.add buttermilk too. follow it for a month than you need to change the pattern . All the best 🙂
Hi Payal,
The above plan looks exciting, but how can I follow this without have wheat & fermented products?
Rgds
Sowmya
hey sowmya,
Thanks for reading at dietburrp. you can replace wheat chapatis with bajara chapati, nd oats and daliya with soft cooked vegetable khichadi. give up on idli and dhokla. instead have mung dal chilla .
Hey Payal
This is Natasha my height is 5.2and now my weight is 70 kg as I have delivered a baby on 15sept before pregnancy I was 62 kg.please suggest me a diet with which I can reduce my weight
Hey Natasha,
Thanks for reading at dietburrp . I understand your curiosity to lose weight. But frankly you should wait till your baby becomes 5-6 months old before you go on a diet. You must be lactating right now, and whatever you eat is directly proportional to your baby’s health. so dont compromise on your baby’s health , you sure can lose weight right now by slowly coming to your routine and next month onwards you can start 30 mins walks in slow to medium pace, and this shall help you without any diet, as women tend to lose weight during lactation due to the hormones released.
for later on, you can read this article to get an insight of what is to be done and how . –
https://www.dietburrp.com/how-to-lose-pregnancy-weight/
All the best . once you cross the time frame , do write back and i shall help you 🙂
Thanks for the reply. Please let me know is there any vegetable or fruit which I should not eat as I am feeding my baby. since I have delivered I an drinking boiled water of carom(ajwain), sonf,Black Cardamom and tulsi please tell me the benefit of this and how long should I keep drinking this water.and also tell me what can I take to increase milk. I am taking lactonic in milk thrice in day.i also have thyroid as well.
Hi Natasha,
The carom water is very beneficial post delivery. it helps in better digestion and thus even the baby can be saved from digestive problem, loose motion, gas formation nd the unreasonable crying. This would also help you in clearing off all the blood clots from the uterus. and in a way help you in losing weight too. you can continue to drink it till you complete 3 months, many women continue to drink this water till 5th month. the decision is yours. see how it suits you.
To increase milk secretion ,
– have 2 tsp of sounf powder + mishri every time you drink milk.
– take palak ka roti both the times with orange (masoor dal) and mung dal mixed.
– carrots are very beneficial while you are lactating. But they are gas forming so have it cooked.
– Tke gum ka ladoo with dryfruits , old formula but most effective.
Thanks payal
Someone told me I should not eat cabbages,cauliflower potatoes as they are cold and will harm baby is it right.
And my daily routine is like this
Breakfast. @10.30am-oat +two slice of bread with cheese +1cup milk
Lunch@3.00pm-3 roti+veg/dal+curd
evening at 6.30pm-milk+4-5biscuits
Dinner at 10.30pm-3roti+veg/dal+curd
Late night 12.00am milk
Plz let me know whether this is fine or not my timings are so bad b’coz my baby is in Nicu (hospital)as he is perterm I delivered him in 28 week.
Oh !! I wish both you your baby good health. Yes cabbage and cauliflower are both gas forming and there are bright chances that a small baby on mother feed will react to these foods. I understand your timings are haywire right now. but you need to correct your eating pattern. as suggested above have vegetable daliya / oats upama with milk in breakfast. avaoid breads. For lunch and dinner have palak / methi ka roti, with lost of palak or methi. have a green subji like turai, bottlegourd, parvel and have orange dal with these. Take milk atleast 3 times and take sounf powder mentioned in my earlier comment.. both of you need extra care right now.
Hi Payal,
My name is Amruta and i am 27 years old, my height is 5″6 and weight is 69kgs. Also i have hypo thyroid. Though i am not really over weight but still would like to reduece weight.
Been an IT professional i am finding it difficult to excercise. However 5 times a week i ensure that i do cadio and gym.
Request you to suggest any diet plan which would help me to reduce 5-6 kgs.
Also please let me know if it is difficult to reduce weight for people having thyroid.
Regards,
Amruta
Hi Amruta,
I t is difficult but not impossible to lose weight with thyroid. read this article to find some tips . It has every info you need about weight loss – https://www.dietburrp.com/thyroid-and-weight-loss/
5 times in a week of cardio is good enough for you. I dont think you need to add more , just do it religiously. and add some weight routine too on alternate days.
You can follow any of the 1200 calorie diet plan we have on our website based on your cuisine. All the best 🙂