Getting into a restaurant and waiting for your order sets your stomach on fire! And this fire may really eat you up if you are about to be served with paneer butter masala, dal makhani, tandoori roti and chicken biryani! The names of these popular north Indian foods are enough to bring about some emotional hunger even if you have had your last snack just a few minutes ago! But what about your promises on shedding off a few kilos? “Gone with the wind?” No! Hold it right there, here is a North Indian diet plan for weight loss. Achieving weight loss goals with the north Indian diet may not seem to be feasible for you, but limiting your caloric intake to 1200 a day may help to serve your purpose.
Here is a sample Indian diet plan for weight loss for you:
Table of Contents
Indian Diet Plan for Weight Loss (1200 calories)
| Food Item | Amount | Calories (kcal) | Protein (g) |
|---|---|---|---|
| Early Morning | |||
| Lukewarm water with lemon | 1 cup | ||
| Tea (without sugar) | 1 cup | 35 | |
| Marie biscuits | 2 | 56 | |
| Breakfast | |||
| Skimmed milk with sugar | 1 glass | 90 | 8 |
| Brown bread upma | 1 plate | 205 | 6 |
| OR | |||
| Besan Chilla | 2 | 290 | 12 |
| Mid-Morning | |||
| Fruit salad | 1 small bowl | 40 | |
| Lunch | |||
| Veg Khichdi | 1 medium bowl | 202.5 | 9.5 |
| Veg raita | 1 small bowl | 75 | 3.5 |
| Mix veg salad | 1 bowl | 30 | 2 |
| Evening | |||
| Tea (without sugar) | 1 cup | 35 | 2 |
| Wheat rusk | 2 | 120 | 6 |
| Dinner | |||
| Missi roti (without oil) | 2 | 200 | 6 |
| Mix veg | 1 medium bowl | 95 | 4 |
| Curd | 1 small bowl | 30 | 1.5 |
| Total | 1213 kcal | 50.5 g | |
When Kareena Kapoor started off with her “size zero” venture, many people thought that she will not be able to lose her hefty look! Being a typical Punjabi woman with all the “Punjabi tastes”, how could she finally achieve to hit the target? It was passion coupled with a dedication that allowed her to get into “Tashan” or “style” while defeating her intense urge for Aloo Parathas, a “must-have” breakfast in every Punjabi family!
Video on Indian weight loss diet:
Watch this short Video about 1200 calorie Indian diet Plan for Weight Loss And don’t forget to subscribe to our channel for more diet plans and tips on weight loss.
Do check our other regional Indian diet plan for weight loss:
South Indian (Karnataka cuisine )
So many of our readers write to us every day regarding their confusions and queries regarding this plan while following it and about the effect of this diet plan on their weight, some readers have even lost around 5-6 kgs weight in a month by following this diet plan. We are happy that our weight loss diet plan has helped them. If you too have any questions, please post it below the article. You can also subscribe to our diet services if you wish to get a diet plan tailor-made to suit your timings, lifestyle, and diet pattern. Please visit this page – Diet services
How is an Ideal Indian diet plan for weight loss made?
An Ideal Indian diet plan for weight loss can be designed keeping in mind the person’s individual requirements. Every person has a different caloric requirement. The calorie requirement is based on various factors like age, sex, medical conditions, activity levels, metabolism, etc. To lose weight in a healthy manner, calculate your BMR (Basal Metabolic Rate). This will help you in knowing how many minimum calories your body requires in order to function properly.
This Sample north – Indian diet plan for weight loss will provide you with an idea of what ideally a 1200 calorie north Indian meal looks like. Although you must understand that this is just a generalized Indian diet plan for weight loss, it may or may not suit your weight loss goal as there are chances your body requirements will be different. So do consult your dietician in-person to know if you can use this 1200 calorie North Indian Diet plan for weight loss.
If you are interested in spot reduction, you can read –
How to lose fat from face / how to lose double chin
Tips to lose fat from hips and thigh
Indian weight loss diet:
When I say Indian weight loss diet or weight loss diet for Indians, you may think of what nationality has to do with weight loss. But it is definitely related. You will find the answer as you read ahead. Every time you search for weight loss on the internet, you would find hundreds of websites popping up with various diet programs. Most common amongst these are the south beach diet, or general motors’ diet, or the Atkins diet. In our curiosity to lose weight, we hurriedly download one of these diets and start following it blindly. But does it really help? No, but the above given Indian diet plan for weight loss will help.
While we research about Indian weight loss diet, we come across many fancy food items that are a little difficult to find in India. We instantly start looking for them and buying them online or at supermarkets and spend a fortune on them. Here are some Indian foods that are locally available and are equally or even more beneficial for our health and especially for weight loss.
Top 10 Indian Foods For Weight Loss
1] Flaxseeds:
The Indian diet plan for weight loss will not be complete without flax seeds. flax seeds are grown in northern and central parts of India and have been a part of the staple local diet for centuries. Its importance and nutrient contents were highlighted only 2 decades ago. Flax seeds have been enjoying the attention of dieters all over the world ever since.
How does Flax seeds help In a weight loss diet?
- Lignans – the lignans and fiber in flax seeds help in reaching early satiety (the feeling of fullness). This helps you in cutting down on your food intake. Flaxseeds also help in weight loss by keeping you full for a longer time. The glycemic index of flax seeds is very less, and hence when you add grounded flax seeds to your yogurt or sprinkle it over your salad, it gets absorbed slowly and keeps your blood sugar stable for longer and you do not feel hungry early.
- Lecithin – Flax seeds contain lecithin. Lecithin helps in breaking the fat from the food and the fiber in the flax seeds helps in carrying these fats to the intestine for elimination. And thus saves you from absorbing most of the calories these fats were to provide you with.
- Fiber – The soluble and insoluble fiber in flax seeds makes it a natural laxative. Flax seeds help in cleansing your intestine of the metabolic wastes produced during the fat break down while you are on a weight loss regime. Flax seeds help in promoting the growth of healthy bacteria in the gut and thus helping in better digestion.
- Omega 3 – As we all know, Omega 3 helps in improving heart health. Hence flax seeds are especially good for those who have diabetes and blood pressure or any other heart problem and want to manage their weight.
Tips to include flax seeds in Indian diet plan for weight loss :
- Use freshly ground flaxseed powder to sprinkle over your yogurt/curd bowl, salads, whole wheat flour dough, dals and on your vegetable preparations too. * Precaution – while using flax seeds powder, ground flax seeds freshly. The oils in flax seeds powder undergo oxidation quickly when exposed to air.
- Use roasted flax seeds to make accompaniments like chutneys.
- You can take a tsp of flax seeds and eat on empty stomach in the mornings.
2] Yogurt / curd:
Curd is an inseparable part of a vegetarian Indian diet for weight loss. If I tell you that you can consume more calories and still lose weight, you will think I am joking. But this is true. A study conducted by the International Journal of sports nutrition and exercise metabolism concluded that 3 servings of curd consumption helped women to lose more fat than those on a low-calorie diet.
How does Curd help in the Indian diet plan for Weight Loss?
- Calcium – Dr. Robert Heaney, MD, (an internationally recognized expert in bone biology and calcium nutrition with Creighton University in Nebraska) found in a study that calcium helped in better fat break down in individuals who wanted to lose weight. Yogurt is a good food source of calcium has a similar effect.
- Probiotic – As we know that curd/yogurt has active cultures and they help in the growth of friendly bacteria. It improves digestion and immunity and ensures better nutrient absorption. These probiotics help in weight loss too. Although yogurt alone cannot bring about weight loss, if you are already following a weight loss regime for diet and exercises, the curd will help you in achieving your weight loss goals faster and then maintaining them in the long run.
- Protein – The protein present in curd facilitates the weight loss process by becoming the source of energy as well as taking care of the ill effects of strict dieting. It will help in the prevention of hair fall and dullness and dryness of the skin. So that your skin glows while you shape up your body.
Tips to include yogurt in Indian diet plan for weight loss:
- You can have a cup of plain, low-fat yogurt before or after your meal.
- You can mix a fruit and flavor curd/yogurt and have it as a mid-meal snack.
- Curd can also be used as a dressing for your simple salads and koshimbir.
- You can make buttermilk out of curd and drink it in between the meals whenever hungry or thirsty. This will help you in feeling full without adding up on the calories.
3] Tomatoes:
These colorful little berries do not only increase the food appeal but are a lighthouse of nutrients and have a number of benefits when it comes to weight loss diet. The tangy taste will help you sail through your weight loss diet with energy and without starvation.
How does tomato help in the Weight loss diet?
- Vitamin c – According to the Journal of the American College of Nutrition, Vitamin C Increases the fat burning rate by almost 30 %. Those who are deficient in Vit C, do not lose much fat despite low-calorie diets and strenuous exercises. So if you want to cut down on your fat stores, Add Tomatoes to your meals and see your hard work getting paid.
- Lycopene– Lycopene is an antioxidant and helps in preventing oxidation damage. This will indirectly help in improving immunity and stamina so that you can work out better and burn more calories. Lycopene also helps you in becoming healthier as you lose weight, It helps you reduce the bad cholesterol from the blood vessels and improves your heart health too.
- Oligofructose – After a fatty meal, the small intestine releases a Hormone called CCK (cholecystokinin) in the stomach. CCK tightens the valves between the stomach and intestine contributing to the feeling of fullness and helps in reducing the chances of overeating. Oligofructose in tomatoes helps in sustaining this feeling of fullness for longer
- Carnitine – Tomatoes contain Carnitine that speeds up the process of fat break down in the body.
Tips to include Tomatoes in Indian diet plan for weight loss:
- You can use tomatoes in your salads before both the main meals.
- You can add tomatoes to your juices
- Have tomato soups or add tomatoes to your vegetable-based soups. It especially tastes great with beans and peas.
4] Cinnamon (Dalchini):
Cinnamon is a local spice and famous for its sweet aroma. It has a lot of other health benefits too. But let’s first see how cinnamon helps in weight loss.
How does Cinnamon help in the Indian Diet Plan For Weightloss?
- Manages blood sugar – Cinnamon helps in better sugar management by supporting insulin and increasing the absorption of glucose. Lesser glucose in the bloodstream results in lesser fat storage.
- Aromatic oils – The oils in cinnamon that contribute to its aroma helps in bring in satisfaction with the diet food and make you enjoy your meal and eat less. This definitely contributes to weight loss.
- Improves digestion – Experiencing gas/flatulence and heaviness due to increased intake of raw veggies and salads in your diet for weight loss? Cinnamon helps in better digestion, soothing and calming of intestine lining, treating constipation and improving colon functions. Overall aiding in the weight loss process.
Tips to include Cinnamon in your weight loss diet:
- You can add cinnamon to your green tea or have cinnamon tea.
- Use cinnamon powder to sprinkle over your desserts for better blood sugar management.
- You can use a cinnamon stick and boil it along with water. And drink this water all day long.
- You can add cinnamon powder to the seasoning of your food.
5] Almonds:
The international journal of obesity published a study stating that People who ate 85 gm of Almonds every day Noted an 18‘% reduction in their weight and BMI when compared to dieters who did not eat almonds noted only 11 % reduction in their weight and BMI.
How does Almond help in weight loss Diet Plan?
- Alpha-linolenic acid (ALA):– Ala in Almonds increases the rate at which fat is burned in the body. It helps in reaching early satiety (feeling of fullness). Manages cravings and prevents overeating.
- Protein – Almonds are a rich source of protein and do not contain any carbs to contribute to body weight.
- Metabolism – Almonds help in increasing the metabolic rate of the body and helps in burning more involuntary calories. Thus aiding in weight loss. Read – Health Benefits of Almonds
Tips to include almonds in your weight loss diet:
- You can soak 12- 15 almonds overnight and have it in the morning and night with your glass of skimmed milk or warm water and lemon.
- You can use soaked and chopped almonds to sprinkle on your salads.
6] Bell pepper (Capsicum):
Green, yellow, orange and red; bell peppers come in all vibrant colors assuring their nutritive richness. The Indian bell pepper is rich in Antioxidants like Vitamin and Vitamin C. It is packed with folic acid and fiber. 1 bell pepper contains almost your 1 days requirement of Beta –carotene which explains its role in the maintenance of healthy skin, hair, and nails.
How does Capsicum help in the Indian diet plan for weight loss?
- Capsaicin – Capsaicin found in all kinds of hot peppers and chilies has a tendency to raise the body’s temperature. This calls for using up more energy and raising the metabolic rate in a person. Capsaicin also is found to suppress appetite to a bit. All these definitely call for assistance in your weight loss.
- Dihydrocapsiate (DCT) – Unlike Capsaicin, DCT is found in the sweeter varieties of pepper, but has a similar action on weight loss. It helps in burning up extra calories from the body by raising the body’s temperature.
- Piperine – in some scientific studies done over a mouse, it was found that piperine in black pepper helps in preventing the formation of new fat cells in the body. Although this does not prove that it will be true for humans, there clearly is no harm in adding this black pepper powder to your salads and adding on the tastes and expecting some good results too.
Tips to include Bell peppers in your Indian diet plan for weight loss:
- You can use all varieties of capsicum in your salads, brown bread sandwiches and whole wheat pasta preparations. This will not only add up on taste but weight loss factor as well.
- You can grill them on skewers and have them as starters along with other veggies.
- You can add some chili flakes and black pepper powder to a variety of foods, salads, and soups.
7] Melons:
Watermelon, cantaloupe, and squash come under melons. These fruits are very rich in potassium and Vitamin C.
How does Watermelon and Musk Melon help in Weight loss Diet?
- Melons are highly rich in potassium and contain a lot of water. When these melons are eaten in a good quantity, they lead to water flushing through excess urination.
- It is a blessing in disguise for those who have a sweet tooth and are watching out their weight. The sweetness of this fruit will help in satisfying the urge of eating a sweet and at the same time will prevent you from adding up on your waistline.
- Melons are especially good for women or men who have a water retention problem and feel bloated all the time. Melons will help them pass out the excess water through urine and feel Normal and fresh.
How to include Melons in the Indian diet plan for weight loss?
- You can have Melons fruits as mid meals while on diet.
- You can have a mixed fruit platter with lots of melons for your breakfast.
8] Brown rice:
These complex carbs providing grains are the best way to satisfy your urge to eat rice and still manage to lose weight.
How does Brown Rice help in weight loss Diet?
- Fiber – the goodness of fiber can be enjoyed in abundance in Brown rice. It helps in getting the feeling of fullness and to reach satiety early. Hence you can save yourself from overeating.
- This unpolished husky brown rice is more nutrient-dense than white rice and hence saves you from deficiencies during weight loss.
- The complex carbohydrates help in slower digestion, and slower release of glucose in the blood. This helps in preventing hunger pangs.
Tips to include Brown rice in Indian diet plan for weight loss:
- You can have brown rice pulav for your lunch/dinner.
Read – Is rice good for weight loss?
9] Papaya:
Papaya has a belly-flattening effect and is very beneficial when it comes to weight loss diet.
How does papaya help in the Indian weight loss Diet?
- Proper digestion – when you follow a weight loss diet you tend to eat a lot of raw fruits and vegetables as salads. Constipation is a common problem after changing your lifestyle, which slowly gets normal. “Papain “a coenzyme in papaya helps in proper digestion and helps in regular evacuation of waste.
- Papaya helps in treating bloating and water retention as well.
Read – Benefits of papaya on weight loss and health
Tips to use papaya in your Indian diet plan for weight loss:
- You can have papaya for breakfast.
- Mix papaya with other fruits and enjoy wholesome goodness with a lot of micronutrients that will make your skin glow.
- You can also grind papaya to get its pulpy juice and mix it with your other mocktails or have it plain with spices.
10] Lentils:
Lentils are an inseparable part of vegetarian weight-loss diets. These are the best sources of Vitamin B group as well as proteins for vegetarians.
How do lentils and sprouts help in the Indian weight loss Diet?
- Sprouts majorly provide calories from proteins and have little carbohydrate. Protein-rich foods support in weight loss and lentils are hence the best.
- If the Weight-loss diets are not planned properly or are inefficient, they bring in problems like dull and dry skin, hair loss, and mouth ulcers and under-eye patches. Including sprouts in your diet will help in covering up for proper Nutrition.
- Sprouts are rich in fiber and hence help in reaching satiety and keep you full for longer.
Tips to use sprouts in Indian diet plan for weight loss:
- You can use sprouts as salads in boiled or steamed form. The raw form is a bit hard on digestion and may cause gas/flatulence.
Did you Know?
- The brain needs a 20 minutes span to receive signals from the stomach to stop eating. By when you already must have overeaten. To manage this, you must have a plate of salad and a bowl of soup first, and after a gap of 10 – 15 minutes you should consume your main meals. This way you can save yourself from in taking extra calories. Having salads and soups have the extra benefit of consuming a lot of fiber which is helpful for weight loss.
- A lot of Indians are confused about the right time to consume water during a meal. Some people believe that having a glass or two of water before a meal will help in curbing the appetite, which is not entirely true. Water will easily pass out to your intestine and you would immediately feel hungry. Water should be consumed in between the meal. This helps in better digestion and bolus formation. People who drink water with their meals face fewer problems of acidity, constipation or indigestion.
Some more Diet Tips for Indian weight loss diet:
- Eat everything you want but maintain moderation. Choosing from a variety of foods will ensure a healthy weight loss.
- Soft Drinks, Alcohol, fries, potato chips, and potato wedges provide empty calories and should be completely avoided while on weight loss diet
- Try to intake all the bright colored foods like red, orange, yellow and greens. Include a lot of green leafy veggies, they not only provide a lot of important nutrients but also provide a lot of fiber that immensely helps in weight loss. Include carrots, Pumpkin, all the colored capsicum for maximum health benefit while on a vegetarian weight loss diet.
- Go low on carbs and increase your protein intake. As mentioned above, have a bowl of yogurt/curd, skimmed milk and paneer (cottage cheese).
- Increase your fluid intake. Have a lot of soups, fruit juices (without adding sugar), coconut water, buttermilk, milk, and plain water. Consuming fruits with a lot of water content like watermelons is of help too.
- Change your cooking methods. Give up on deep frying and use a microwave or air fryer, replace frying with grilling and steaming or cook in a microwave. These would help in cutting down on a lot of calories.
EndNote
Understand the reason behind your weight. If your weight is attributed due to hormonal issues, diet alone cannot help you in weight loss. You will need to take medical support as well. If a sedentary lifestyle is a reason behind your weight, exercising will be equally important as is dieting.
You can try using the above-given information about the Indian diet plan for weight loss on your own. If you find it hard to implement, we can help you design your personalized Indian diet plan for weight loss. Please visit this page – Diet services
Read more
– How to lose weight effectively (10 -15 kgs)
Image : Copyright (c) 123RF Stock Photos
hi payal,
i am 24 years, 5ft 9in, 96 kg. i want to loose atleast 27kg weight and I exercise 3-4 times a week. For breakfast i usually have poha/sandwich/pasta, for lunch 3 rotis and 2 medium bowl of chole/sambhar/rajma or vegetables like shahi paneer,palak paneer,etc. and for dinner 2 medium bowl of dal and 1 medium bowl of soup.Should I need to change this diet??
Hi Tushar,
yES YOU WOULD NEED TO CHANGE THE DIET PLAN, it is unbalanced. lunch is very high calorie and dinner is extremly low. if you balance out both meals , you would lose better weight.
I am 22 years old, 5 ft 9 in, 96 kg. I want to loose at least 27 kg, I exercise 3-4 times a week. My diet is as follows: having poha/pasta/sandwich in breakfast, for lunch:3 rotis and 2 medium bowl of dal/rajma/sambhar or sabzi like palak paneer,shahi paneer.etc. and for dinner 2 medium bowl of dal and 1 medium bowl of soup. Is my diet correct or I need to change it??
Hi Tushar,
yES YOU WOULD NEED TO CHANGE THE DIET PLAN, it is unbalanced. lunch is very high calorie and dinner is extremly low. if you balance out both meals , you would lose better weight.
hi payal
with lot of hardwork i kinda came down to 56 kgs from 65 kgs in 2011 am 5 feet 1 inch as tym did pass i strted feeling less energy i noticed my beautiful hair falling out small white patches on face… and slowly cme to know i had nutrition deficiency and hence i strted eating normal as in like really full and now am back to 60 kgs … what diet is good to follow such tht i remain healthy and lose weight w/o all this less energy or hair fall problems.. do suggest something …
Hi Ananya,
were you on a very low calorie diet ? crash diets have this effect. hence i do not recommend such crash diets to anyone. you can try the above mentioned diet plan and see how it suits you.
Hi Payal i am patient of AVN and doctor advised me to loose weight so tell me best diet plan with non weight bearing exercise on hip. i am 33 Years 5.10″ having 90 Kg.
Hi,
Thank you for reading at Dietburrp.
if you wish to get a personalized diet plan to suit your lifestyle, food pattern , lifestyle and timings, Please see this page – https://www.dietburrp.com/diet-services/
Hi all, My name is Sanjana and my age is 25 years.My weight is 122 kg. I am really disturbed due to ill effects of being Overweight. Please help
Hi,
Thank you for reading at Dietburrp. you can try following the diet chart mentioned here – https://www.dietburrp.com/indian-diet-plan-for-weight-loss/
if you wish to get a personalized diet plan to suit your lifestyle, food pattern , lifestyle and timings, Please see this page – https://www.dietburrp.com/diet-services/
hiii payal this is twitty,age 19 ,weight 62 .i just want to loose my weight up to 6-7kgs m a south indian and i need a diet plan nd i came to know that according to my age nd weight i need to take 2200kcal a day to maintain my body so i want to loose weight so i think i need to take less than that nd i use to walk 1km for my clg daily up nd down.nd exercise in the morning for 20min so pls suggest diet plan so that i can reduce my weight with in a month nd more important thing i need to burn my belly fat.reply me fast
i dont like oat meal nd all we south indians use to rice so pls tell me hw much quantity i need to eat in lunch nd dinner.
Hi,
Thank you for reading at Dietburrp.
if you wish to get a personalized diet plan to suit your lifestyle, food pattern , lifestyle and timings, Please see this page – https://www.dietburrp.com/diet-services/
Hi Payal,
Finally read a diet chart which is edible… So tried of getting the same info that have brown rice, oats, dalia..:( So nice going through whatever you have written for the readers. I am 5’2″ and weigh 62kgs. I think 52-54kgs is ideal as per my height. One more thing, am a true bong at my taste buds. Please can you refer a diet chart where rice is included. One small bowl will do:D. Looking forward to your valuable suggestions.
Take Care!
Hi Anwesha,
Thank you for reading at Dietburrp And thanks for liking my plans , will sure try to include something specially with rice
Hi Payal
I am 23, 5 feet 6 inches high. I usually consume around 1200-1500 calories in a day and have also started working out since last one month. I weigh 68 kgs and my weight is not coming down infact its increasing. Although i will be following the above given plan of yours. but still if you have any further suggestions, do help me with your vital advise.
Thanks!!
Hi Abhilasha,
Thanks for reading at dietburrp. Actually calories are not the only factor when it comes to weight loss. You can try changing your diet pattern and you would see wonders happening. exercises are equally important.
my wife age 32 years. weight 100 kg.height 5,3 .she did not have periods from last 10 years.can she refuse 30-40 kg weight.please help.
Hi,
Thank you for reading at Dietburrp.
if you wish to get a personalized diet plan to suit your wife’s lifestyle, food pattern , lifestyle and timings, Please see this page – https://www.dietburrp.com/diet-services/
hii payalji
madam it is really good you are awering the people about diet and weight. I am 33 yrs old my height is 165 cm and weight is 77 kg. my ideal weight is 65 kg. I have to reduce near about 12 kg.. my work is sedentary. plz suggest me diet plan for loosing weight.
thx
siddhesh
Hi,
Thank you for reading at Dietburrp. you can try following the diet chart mentioned here – https://www.dietburrp.com/indian-diet-plan-for-weight-loss/
if you wish to get a personalized diet plan to suit your lifestyle, food pattern , lifestyle and timings, Please see this page – https://www.dietburrp.com/diet-services/
Hi,
I am Ratna. My height is 5.6″ and weight is 76 Kg. I want to reduce my weight for upto 10 Kgs. Is the diet plan mentioned above is good to reduce the weight I mentioned? Also I stay in eastern part of US where there is snow for almost six months. I can not go out for walking but I try to do some workout at home, though I am not that regular. Although I get most of the Indian food in supermarket I visit here but I dont get all the food mentioned above. Please let me know if I can replace some items mentioned above with which is available here & also Is this diet plan correct for me?
Hi Ratna,
Thank you for reading at dietburrp. as mentioned above, this is a general 1200 calorie diet plan , and it may or may not be helpful to one and all . but there definately is no side effect, and majority of our readers have tried it and have lost gud weight.
If you are looking for a personalized diet plan based on your schedule , lifestyle and food availability , please see our diet services page .
Hi Payal,
This is Subha. Am getting married my may. And my weight is 65 kg and my height is 5.2″.
Please suggest me a diet plan. I want to reduce minimum 8 kgs. Please suggest me a diet plan. Am walking for 60 min in morning and evening for past month and for a week i followed GM diet and reduced 2 kgs but again gained in next day.. I stopped eating rice, sugar, fried,nonveg. I can’t find any change in weightloss. Am so worried Payal please guide me.
Hi Subha ,
Crash diet and GM diet has a fast result but only a temporary one . Now that you have experienced it yourself you know, 1 week of hard work for no results hurts !!! so plz dont get swayed away by the promises these unhealthy diets make. All you need to do is follow a balanced, healthy yet low in calorie diet plan . You can try the above mentioned diet plans . Some of our readers have lost upti 15 kgs using this diet chart for 2 continous months. And with exercises its alwaz easier to lose weight.
You have already taken the first step by giving up on the unhealthy items. Dont worry you would be there !!
Hi Payal,
I am 30 years, 5ft, 84 kg. I want to loose weight but I have Thyroid and PCOD too. I am maharatrian by birth but Gujurati after marriage. I am a working woman. I do 2pm till 12 am shift for 5 days a week and Sat n Sun off. Please suggest a diet to loose 15-20kg weight in 2months approax.
thanks,
Shweta Pomal
Also want to add that I have 4 yrs old daughter n I had C section while deliverying her.
Hi Shweta , Plz see the diet plan here – https://www.dietburrp.com/diet-plan-for-weight-loss-for-indian-night-shift-workers/
This will help you in intiating weight loss. Try following this and if you face any problems , we are here to help you . All the best !!!
hi payal, iam 22 years old… my weight is 72 and my height is 5’2″ and i want to lose my weight upto 15 or 20 kgs before may month… so now i have only 3 months… is this possible for me to lose 10 kgs in three months??? i do workouts for half an hour daily.. how can i reduce my weight with a healthy diet??? please suggest me diet plan…
Hi Madani,
Thank you for reading At Dietburrp. Yes you definately can . try following the above given plan for a month and you would lose 4-5 kgs or even more depending on your body type. Also increase The timing s of your workouts . Fat burns only in the 30 mins to 45 min window of workout. Those who workout for 30 mins end up only maintaining the current weight but not much weight loss is seen. Make the necessary changes and you would reach your goal in time . All the best !!
Hi payal ji,
My age is 22 and my weight is 60kg.. Recently i gave birth to a child old 9months. and now what my problem is i was unable to reduce my belly i tried in all aspects but i am unable to lose my belly how i can i reduce it please suggest me.. due to this i am suffering a lot with my family so please help me…
Hi aishwarya.. plz let me knoe what all diet n exercise have you tried to reduce belly. i will accordingly suggest a suitable solution
Hi Payal,
I am 33 years with weight of 64 and height 5.6. I had c section one year ago. I want to reduce 5-6 kgs. I have started with aerobics 3 days a week. Please suggest me diet plan to reduce. I am veg (only consume eggs)
Hi Preti if you are in to any exercise or 45 mins a day , you can follow the above mentioned diet plan to lose weight . I am sure it will help you great deal .
Hi Payal,
How Are you? I need your suggestion,I Am 27 Years & My height is 5.2 & weight is 83.4 kg,& i want to lose my weight approximately 25 kg according to me,i have check bmi online bt every website show different different bmi i so i m confuse abt which is right & which is wrong,i have seen your this diet chart As well as your course package, pls suggest me some excercise, & diet chart according to my healt.bcoz i am working girl wont get much time for walking,so pls help me out with it,,i am very much worried about my weight now,i take lemon wit luke warm water & 1 tea spoon of honey daily,,help me
Hi Junubiya,
dont get confused. the best way to know what your weight should be is to use this formula , Height in cms – 100 , for the first stage of weiught loss you can try following the above mentioned diet chart for weight loss. this will help you in intiating weight loss. then i needed you can subscribe to our service . I you do not have much time or walking, do 15 mins o walk 3 to 4 times a day. wheneever you get time, this will be equally helpful
dear payal i am 37 weight is 110 kgs and height is 6” , joining gym from 1st feb would like to go for a strict diet plan for 28 days to loose weight , could u suggest me some good vegetarian diet plan and email me at
jaijagtiani@hotmail.com
thanks
sure jai , please see this page – https://www.dietburrp.com/diet-services/
Hi Payal,
i have gained 20 kgs during pregnancy and since 2 years was unable to get back.i possess a pear shaped body and had a flat belly before being pregnant.moreover my tummy looks like a 5 month pregnant lady now.:( will it be hard for me to regain the shape back by following the above mentioned diet??im 22 aged and weighs 96 kg and 161cm tall.
i have seen many people who do not respond to the comments regarding their posts,but you are not one among them.you have responded to all of them!!
thanks!!
Hi Sumaya, thanks for reading at Dietburrp. sure you can regain your body shape and lose good weight. All the best … :) if you need a poersonalized diet plan , see this page – https://www.dietburrp.com/diet-services/
Hello Payal,
i am a 27 year old girl , weighing 79 kgs currently with a height of 5’5” inches . I have a heavy lower body . i have started working out recently and have a busy work schedule with my university studies as well . I need to reduce 25 kgs by August. i have the right exercise schedule but i tend to screw up my diet. I currently live in Melbourne, born and bought up in India. I am not exactly a foodie and nor do i eat large portions or a lot of junk everyday. But i end eating crap at least twice a week or small stuff in between meals which might involve a cookie or something just for a bite. I have a sweet tooth though. I would request you to recommend me a diet of 1200 calories as such to reduce the required weight. i usually end up burning 500 calories attest 5 times a week .
Looking forward to your response.
Thanks
Avni
sure Avni , p lease see this page – https://www.dietburrp.com/diet-services/
Hi Payal,
This is the second time I am writing to you, Hope you find time to reply even during your busy schedule.
I am 5.5 feet and weight 73 kgs now. I started following the similar diet plan u suggested 2 months back. I have reduced by 2 kgs. But I want to reduce to 68.
I have changed my habits a little as per your phase II tips. I will have ragi porridge at 8 AM and 10 AM corn flakes with milk along with Tea.For lunch I have 2 chapathis dhal/sabji +1 small cup rice followed by tea + biscuits for tea. I have started having only one roti in the night instead of 2. but I will have one bowl of raw salads. I will have green tea 3 times a day, once in the early morning and after lunch and dinner.
My exercise regime is 18-20 mins of cardio-I workout on a elliptical, then followed by 20 suryanamaskar and other abs and stretch exercise where the overall time would be around 35-40 mins. I make sure I walk a little(0.5 km) in the evening instead of picking an auto. Let me know If this would be sufficient for me to reach my goal.
Please help me with suggestions. I am not seeing any results offlate when I check weight. What shoudl I alter?
Hi Divya,
I am really sorry for having ,missed your earlier comment , some comments get queued in the spam folder, your earlier comment happened to land there .. and i dint check it .. Sorry for that. the diet you have mentioned is ok for weight loss, except add more fruits and raw salad to it. sometimes you need to change the diet pattern to lose weight without changing the calorie pattern, weight loss is all about trial and errors , you never know what diet might suit you when. so to change the pattern a bit , go light on dinner , have only khichadis , oats , daliya upma or other breakfast item in limited quantity and avoid roti. even rice is fine .
exercise pattern is wrong . plz read this article – https://www.dietburrp.com/?s=burning%20body%20fat
first 15 min should be warm up , necxt 15 min should be medium pace exercises and the last 15 min should be hight intensity exercises as the body burns fat in that phase only. in your current patter, at the fat burning phase, you stand and ddo streches or surya namasakar. Reverse it , start with streching , warming and surya namaskar , then do 10 mins cycle, thn 10 min eliptical and the 10 mins running on treadmill.
I am sure these changes if done and followed will make you lose weight further. All the best !!! keep reading at dietburrp.
Hi Payal,
Thanks a lot for replying:) I will definitely change my pattern and follow your advice, Hope I will b e able to reach my goal!
Will surely keep you posted on the results :) Thanks again…
NP :)
Hi,
I am very healthy as per my age. I am working in a bpo and I am doing a night shift till 8 AM.
Please advise me what diet plan I should follow to reduce my weight.
Thanks.
Hi Kavita , Please see this link . it has wonderful tips for weight loss during night shift and also a diet plan :) https://www.dietburrp.com/?s=night%20shift all the best !
hello mam
i am 27 years old, 5ft 5inches, 58 kg. Not that i am very fat but i am gaining weight regularly and becoming flabby. please suggest me a diet plan that does not make my face look dull and help me lose fat
Hi Meetali,
This diet plan mentioned above will help you with all that you need and that you mentioned. just follow it as it is . there is so much of fiber and vitamins and minerals in the given items that you would definately keep glowing while you lose weight.
Hello and Good Morning Payal,
Im Nabeel from Karachi, Pakistan. Im 25 years old and my weight is 108kgs, my waist size is 44 inches. My height is 5 ft 9 inches. I have tried many diets, nothing works, please help me, advice me a diet plan which i can easily follow. My target is to loose 35kgs. I have joined a gym and have started stregnth training with cardio.
Waiting for your reply
Hi Nabeel,
Thanks for reading at Dietburrp. while your exercise , you need to consider a few points, read this article for a better insight. – https://www.dietburrp.com/burning-body-fat-for-weight-loss/
while you are gyming , you need to cut down on your diet as well .. try following this 1200 calorie diet chart mentioned above. and you would be able to lose gud weight.
Hi Payal,
I am 32 Yrs old working women. Right now my weight is 72 kg. I am doing yoga from last two months, at that time my weight was same 72 KG. I really dont know why my weight is not loosing. Generally i didnt follow diet plan. what should i do plz suggest me. waiting for ur reply…
Hi Arpita,
Thank you for reading at Dietburrp . actually the weight loss depends on a number of factors like intensity , duration and calorie game . if yoga isnt working out for you, you should try other faster intensity exercises and along withit ofcourse you need to watch your diet too. unless you create a negative calorie balance in the body, weight loss will not be possible no matter how much you exercise . the above mentioned plan can be followed along with exercises to lose good weight. All the best !
Hi Payal,
I m 32 Yrs old working lady. I am doing yoga since from last 2 months. at that time my weight was 71 kg. now its everytime increasing. I am thyroid patient too and having my medicine timely. I usually follow normal food not too oily. But i dont understand why my weight is not loosing. Kindly suggest me. i want to loose my weight.
Thanks
Hi Arpita,
You can try doing other exercises. Changing your diet and exercise pattern will help you lose weight.
hi payal my i am 28 years married.. my hight is 5.2 nd weight is 67. want to reduce
10kgs in 2 months, how can i do?? plz reply dear….
Hi Nisha,
Hi Nisha to lose weight all you need to do is
1] exercise
2] reduce your calorie intake ..
start with both and you ll lose weight .. check out our weight loss section, you ll find great tips on weight loss. In case if you are looking for anything specific let me know and i shall try to help you.
I m Satyanarayan and i m 5.3 in height and weight 78 kgs and im 34 years old i want to reduce my weight as well as belly fat. Kindly suggest me
does ur diet chart given above will help me as i have started with it from today an even started walking/jpgging from today…Kindly suggest me is this sufficient or i habve to do certain more things
Hi Mr Satyanarayan,
Yes this diet would definatley help you in losing weight .. a lot of our readers have reported to have lost good weight with this plan, ranging from 5 kgs to 13 kgs in 1 and 2 months respectively. I would suggest you to include any 45 mins workout / exercise / walking too in your routine . diet always works out well in combination with exercises. If you face any problem while following the plan, do let me know and ill try to help you out on the same .
All the best :)
Hii,
I m pooja and i m 5.1 in height and weight 55 kgs and im 24 years old i want to reduce my weight as well as belly fat. Kindly suggest me
does ur diet chart given above will help me as i have started with it from today an even started walking/jpgging from today…Kindly suggest me is this sufficient or i habve to do certain more things
Hi Pooja,
Thank you for reading ata Dietburrp . This plan along with the exercises that you mentioned will definately help you a lot for the 1 st month . do not do any additional stuff for now. Meanwhile if you face any problem in following the diet , plz write to me and i shall try to help you . I will be glad if you can later share your experience with our other readers.
Hi mam i am 21 year old,weight is 105 and height is 5′.i want to lose 25 kg weight therefore i also started gym 2 days ago.so please suggest me diet plan.
Hi Ashwin,
congratulations for being motivated and starting your workout …. your work is half done :) the remaining can be achieved by following the pattern of exercise mentioned here – https://www.dietburrp.com/burning-body-fat-for-weight-loss/ and at the same time following the diet mentioned above …. I am dead sure it will workout well if you follow it religiously !! All the best
Hi,
I am 21 years and my BMI is 27% and weight is 75 kgs, I am 5″5′. Please suggest me an effective diet to reduce weight(atleast 10 kgs) and how to maintain it constant? I am a vegetarian. I also go to gym. Please help.
Thanks in advance. :)
Hi Shantanu,
Thanks for reading at Dietburrp, you can try following the above mentioned diet for achieving your weight goal. I am sure it will help ! :) all the best !
hi iam allergic to curd so can u plz give provide alternative of curd
Hi Madhavi, you can replace it with soy milk curd or you can avail the proteins from boiled egg white / panner bhurji / green mung dal or soya chunks.
Hi Payal,
I am 27yrs,162cm,weighing 70kg…. I have a sedentery job.Could you please chart me a diet plan to loose atleast 10kgs in 6months… I am a bengali so diet plan for bengalis keeping a little fish and rice would be overwhelming.also it would b gr8 if u suggest me any exercise which takes less time and can b repeated everyday.
Hi Samriddha,
Thank you for reading at Dietburrp. To get a customized diet plan based on your food pattern , timings and likes and dislikes , plz see this page – https://www.dietburrp.com/diet-services/
i am 28 years old, 100 kgs of weight, height 5 11 male.
i want to lose my 20 kilos which is excess with 2 to 3 months.
kindly suggest me a standard plan which an obese person like me can successfully conduct.
thanks
Bhavik
Hi Bhavik ,
Thank you for reading at Dietburrp . you can sure follow the above mentioned plan, it is helping a lot of our readers in great ways . Although your goal is a little unhealthy. 20 kgs in just 2-3 months is too much … dont plan to lose more than 4-5 kgs in a month .
If you want to get a diet chart based on your personal needs , food habits and time schedule plz see this page – https://www.dietburrp.com/diet-services/
hi iam 22 yr old my weight is 75 kg and i want to lose 20 kg weight in 3 months iam following your indian diet plan from 1week is it enough i also dont do any kind of exercise due to busy schedule pls sugest me something other i can do to reduce weight i also had survical and problem of constepation
Hi Namrata,
Thanlk you for reading at dietburrp and following the diet plan .. If you are seriously following it, im sure you will benefit in lots of ways. however a 45 mis walk along with the diet would help you lose weight in great deal !!! morning is not necessary , you can walk at any time of the day you find time.
Hi Pooja Ma’m,I am a 16year old girl and I want to lose atleast 10kgs because my weight is almost 60kg.Can I use this diet plan?
Hi Rashi,
This is Payal . Please let me know your height as well.
Hi Payal
I am starting with the above mentioned diet from tomorrow. I want to know if I can replace breakfast with egg whites omelet for alternate days. I want to loose 30 kg in 6 months and get back to martial arts. Started a good cardio + weight workout from today. Will this diet help me to achieve my target? My age is 25, weight 109 kgs.
Hi Arzan ,
Thank you for reading at Dietburrp. Yes you can follow the above mentioned plan and change the breakfast as mentioned. also if your cardio workouts are heavy , then i would suggest you to take some pre and post workout nutrition as well .. kindly check these articles on dietburrp , a lot of low calorie meals ideas are mentioned in the article.
Hi Payalji,
I am 53 years old. Height 5.1″, weight 97 kgs. I want to lose my weight near about 35 kgs. I m tking High BP medicine, & my sugar level is also little bit high Plz. suggest me diet for early weight loss.
Ravi
Hello raviji,
Thank ou for reading at Dietburrp. You can try following this plan – https://www.dietburrp.com/indian-diet-plan-for-diabetes/ this will help you in controlling your sugar levels, blood pressure and also help you with weight loss. Please follow this for a week and observe the changes in your weight and sugar levels. Also dont forget to update me on this one . in case you face any problem while following the plan plz feel free to contact me here or mail us at care@dietburrp.com. In case you are looking to get a diet plan designed specially for you based on your timings and activities and food pattern, plz see this page – https://www.dietburrp.com/diet-services/
hellooo mam… i want to know is sabudana(sago) healthy..
can i include it in my diet??
Hi Nupur,
Sabudana is made from tapioca roots. It is basically very high in carbs. there is nt any harm in consuming sabudana as a pre or post work out nutrition meal. if you are a sports person, sabudana is a life saver and full on energy giver snack to take on the event day. But if you are eating it for weioght loss, i would suggest you to take in moderation or avoid it on a daily basis.
Hi Payal,
my name is Rajni….i am 48 years and height:5″2 .My weight is 75 kg and i want to reduce around 13 kg weight. I have back pain and survical pain .I am a housewife and doctor suggested me to reduce weight.
my diet is
morning: Daliya and brown bread on alternate days, tea
lunch : 2 roti and sabzi
evening: 1 cup tea and biscuits
night: 2 roti and 1 glass milk
diseases : regular constipation, survical pain in shoulder and elbow, back pain
thank you….
plz suggest some diet chart for reducing weight , will the above mentioned diet chart will do ??
Hi Rajni ji ,
Thank you for reading at Dietburrp. Are you taking any medications ? any pain killer ? pain killers will make you gain weight if consumed on a regular basis. Plz get rid of them .
I understand you have back pain and would not be able to workout , but small walks of 10 mins each 3 -4 times a day will prove helpful in weight loss. Along with this you can follow the above mentioned diet chart. this will help you in losing wholesome weight.
hai payal,
my name is pinky….i am 20 years and height:5″3.i am fed with this sudden weight gain one year before i was only 50 kgs but now my weight has increased to 66 kgs i want to reduce 16 kgs in 3mnths is it possible please suggest me it very important for me..i used to walk 45 min in the mroning for 2 moths but i dnt find any use.i am from andhra pradesh
my diet is
morning:regular breakfast like idly,dosa.
after nun :rice with gravy
evening:one fruit and one snack item
night:2 roti
please suggest is shold lost my weight about 16kgs in 3 months
thank you….. :)
Hi Pinky,
Have you tested for throid or other ailmesnts ? this kind of weight gain happens only due to some medico reasons. I would suggest you to fiest consult a doctor and get to the roots of it. also let me know if your cycles are regular .
sorry i forgot to say i was drinking one glass of lukewrm water with honey and cinnamon from 4 months but i cant find any result plz suggest me :)
hai payal,
yes i took that test but the result was negative …
ohh ok .. in that case , you need to really spend some time for brisk exercises and diet .. plz go throught the diet services page !
ok thank you :)
hai payal,
yes my cycle is regular
Hi Payal,
I appreciate the efforts you have been putting for making people aware about their health management. Well, My husband is 28yrs old and he is a working professional. His height is 6 ft and weight is around 85 kg. According to BMI his weight should not be more than 76kg. Please suggest me some measures to reduce his weight which will work on us since I am a working professional too .
Thank you
Hi Saka,
Thank you for reading at Dietburrp. Yes you can follow the above mentioned diet plan for your husband . our readers claim to have lost upto 13 kgs weight by following this diet chart. If you wish to get a personalized diet chart for him based on his timings, food patterns, likes and dislikes and his routine, please see this page – https://www.dietburrp.com/diet-services/
Hi payal ji
my age is 21 and my height is 163 cm and my weight is 90kgs
i need to reduce my weight in 6 months bcoz of my brother’s wedding so plz do suggest me a good diet chart and i’m suffering from a type 2 diabetics which is now in control with medication….. please do help me with diet so i can reduce my weight
Hi HRISHIKESH,
thank you for reading at DietBurrp. you can follow the diet plan mentioned here – https://www.dietburrp.com/indian-diet-plan-for-diabetes/ :) all the best. so let me know if you have any further queries .
Hi
1. I’m 19 years old guy ,5’7″,83 kgs ,vegetarian, I work out for 1.5 hrs daily , please suggest a diet plan that will help me loose weight and provide me necessary strength to lift weights (not taking supplements)
2. Is taking supplements harmful?
Please help I’m not able to lift much weights
because I don’t eat much
Hi Sarthak,
you need to take care of your pre workout and post workout nutrition please see these articles and include these items in your schedule and other then these meals , fo the rest of the day, follow the diet plan mentioned above.
https://www.dietburrp.com/pre-workout-nutrition-tips/
https://www.dietburrp.com/post-workout-nutrition/
Hi Payal,
I am 32 years old, my height is 5 feet 5 inches and weight is 82 kgs .
I am suffering with Diabetes Type 2, High Cholesterol, Hypothyroidism and anxiety please suggest diet chart.
Hi Shanoor,
Thank you for reading at Dietburrp. I need to paln a personalized diet chart for you based on the above mentioned ailments. Please see this page for further information – https://www.dietburrp.com/diet-services/
Hi ma’am….., I am a 14 year girl. My height is around 5’4 and my weight is 65 kg.. :( :p
Please suggest me a diet plan so that i can reach my goal, i.e. least 55-58 kg… :p
I would be really grateful to you if you help me reach my goal.. :)
Hi Pia,
Thank you for reading at dietburrp. You can sure try and follow the diet chart mentioned in the above article. ours readers have lost from 5 to 13 kgs weight with this diet plan. I am sure this will be of help to you too. all th best !
hello…my weight is 70 kg. plz tell me how cal i loose my weight
Hi Nikita,
Thank you for reading at Dietburrp. You can try following the plan mentioned above along with 45 mins of walking / exercise session every day, and you would be able to lose good weight. one of our readers lost 13 kgs weight in 2 months by following this diet chart. if you wish to get a personalized diet plan then plz see this page – https://www.dietburrp.com/diet-services/
Hello mam,
I am liza from bangladesh. age 24, height 5feet, weight 64kg. i want to lose 15kg… plz give me diet & exercise plan…
Hi Liza,
Thank you for contacting dietburrp. to get your personalized diet and exercise plan, please see this page – https://www.dietburrp.com/diet-services/
hello! i m 14 yrs old and my weight is 48 kgs. I want to loose my weight upto 10 kgs. plz suggest me some way to do so.
Hi Ammy,
Are you doing any physical activity ? sports ? if not i would advice you to start exercising or participate in sports of your like. let me know your food pattern then ill help you with the diet plan
MAM,my weight is 111 kg and height is 6 feet, i want to loose weight please tell me best diet plan.
Hi Durgesh, you can try the diet plan mentioned above. this has helped a lot of people in losing weight. or to get a personalized diet plan,, visit this page – https://www.dietburrp.com/diet-services/