You may be wondering about the title, ” Indian Version of Atkins Diet “. But just because a thought originated in the west does not mean that it cannot be adopted in the east. Yes, of course, the east-west union needs to be customized as per regional preferences. Every business idea that flew from east to west or west to east underwent makeovers to suit the lifestyle needs of people in regions across the globe. This holds particularly true for extremely-personal lifestyle needs such as food & diet.
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Tastes differ from one region to another and hence, diet plans need to be altered accordingly to suit every dieter’s unique needs. In this article, we are going to discuss how we can give an Indian makeover to the western Atkins diet. We hope you will be able to enjoy your meals without having to compromise on your taste, with this Indian Version of Atkins Diet.
What is an Atkins Diet?
In Very simple terms, Atkins diet refers to a very low carbohydrate, high protein, and a high fiber diet. It Believes in the process of Ketogenesis.
- Basically, the insulin levels in the blood are directly proportional to the glucose levels in the blood of a non – diabetic person.
- Atkins diet is all about restricting carbs from your diet as well as providing the alternate source of fuel to the body in the form of protein and fiber.
- In the absence of adequate glucose, the body starts metabolizing fat stores from the body, thus facilitating weight loss.
Phases of the Atkins Diet plan:
Atkins diet has the following 4 phases that account from weight loss to weight maintenance after the program.
1. Induction Phase:
This phase continues for 2 weeks. During these 2 weeks, you are allowed to eat Low carb and high fiber foods like veggies. Foods that are high in fat as well as Foods that are high in protein. your total intake for carb should not exceed 20 grams per day. The sudden change in the routine will cause a rise in your metabolism and will kick start the weight loss process.
2. Balancing phase:
Once you are done with your induction phase (most people carry it on for more than 2 weeks), you can then start adding some fruits, more of low carb veggies as well as some protein through nuts in your diet. This phase is more about restoring your nutritional balance.
3. Fine Tuning phase:
This phase is to be initiated when you are roughly 4-5 kgs away from your actual goal / ideal weight. This phase involves adding more healthy and complex carbs to your diet routine. The pace of weight loss slows down during this phase. exercises are very important in this phase as this involves fine-tuning or in other words toning of your body muscles as well as getting into a good body shape.
4. Maintenance phase:
This phase involves eating a good quantity of healthy carbs. Basically, a nutritionally balanced diet that helps you in maintaining your lost weight.
A lot of people try to remain in the induction phase for a long period of time to be able to lose more weight . while there are others who do not go into many complexities and eat a lot of high protein foods along with lots of veggies and fruits right from phase 1. Basically, it all depends on what suits you more in terms of weight loss.
Indian Version of the Atkins diet for weight loss Ebook:
We now have a detailed 30-days diet chart on a high protein diet for weight loss. This Atkins diet weight loss book comprises of the 1-week menu of each phase of the Atkins diet. Following the diet for 30 days will help you lose 6- 8 kgs of weight in a month.
Food List to Consider for Indian Version Of Atkins Diet:
Here is a detailed list of foods that are allowed as well as foods that are to be avoided while following this Indian version of Atkins Diet.
| Foods to Avoid | Foods to Eat | ||
|---|---|---|---|
| Sugary fluids | Fruit juices, Cold drinks, Cream-based Milkshakes and Smoothies | Meats | Lean cuts of Chicken and Pork |
| Bakery items | Cakes, Pastries, Ice – creams, Candies | Fishes | Sardines, Trouts, and Salmon |
| Cereals | Wheat, Barley, Rice, | Dairy products | Eggs, Cheese, Milk, Yogurt, |
| Trans fats & Vegetable oils | All Hydrogenated fat, Cottonseed oil, Rice bran oil, soyabean oil, Canola oil | Nuts & seeds | Almonds, Walnuts, Sunflower seeds Flax seeds, |
| High Carb Veggies | Potato, Carrots, Turnips, Beetroot and Sweet Potatoes | Low Carb Veggies | Capsicum, spinach, Broccoli, cabbage, cucumber, lettuce Radish, cauliflower, Salad leaves |
| High Carb Fruits | Mango, Banana, Chikku, Custard apple, Grapes | Low carb Fruits | Berries |
Note:
A lot of websites That describe Atkins Diet ask you to restrict legumes and Milk in the induction phase of the Indian version of Atkins Diet. But I have been prescribing Legumes to my vegetarian clients. This helps in providing the client with more variety in the menu and more importantly, this helps in meeting the protein requirement of the individual.
You May be interested in reading our other weight loss diet plans:
- Indian Vegetarian version of GM Diet Plan ( 7 days GM Diet )
- Indian Non Vegetarian GM Diet Plan for Weight Loss
- Liquid Diet Plan for Weight loss and Detoxification
- Low Carb Diet for Weight Loss
- Indian diet plan for weight loss (1200 calorie)
The Indian version of Atkins diet Plan :
Mentioned below is an Indian version of Atkins Diet Plan
| Early Morning | Warm water with lemon + 4 soaked almonds + 1 tsp Roasted flax seeds |
| Breakfast 9.00 Am | (choose any 1 option from the below-mentioned menu )* Egg
OR* Milk products
OR *Legumes / Pulses
|
| Mid-morning Around 11.30 Am | 1 cup Green Tea OR protein shake OR plain milk (especially if you are a vegetarian) + 1 tsp roasted flax seeds + 2 tablespoon sunflower seeds |
| Lunch (Around 1.30 PM ) | Soups: (Choose any one option)
Salads: (Choose any one option)
The main course: (choose any item based on your preferences and likes from the below-mentioned menu ) * Non – vegetarian options
OR* Vegetarian Options
|
| Post Lunch | 1 cup cinnamon Tea OR Green tea OR warm water with lemon |
| Evening 4.00 pm | Choose Anyone option
|
| Dinner 7.30 – 8.00 PM | Choose your options from Lunch Menu |
| Post Dinner | Warm water with lemon |
Note:
I may have altered or modified this sample menu of the Indian version of Atkins diet in order to maintain the nutritional requirement of an average Indian individual. Also, i have noted from my experience of over 10 years, This Indian version of Atkins diet works much better when followed with an intensive exercise/workout routine. those who follow this diet without any exercises may not benefit much.
Indian Version of Atkins Diet for Non-Vegetarians:
Indians, who love non-vegetarian foods, commonly feast on eggs, chicken, and fish and luckily, the Indian version of Atkins diet allows for the intake of all the three delicious non-vegetarian items. Fish and chicken have a negligible amount of carbohydrates and eggs are rich in healthy fats. This is what makes Atkins Indian diet a party menu for non-vegetarians. Choose a healthy as well as tasty platter. Omelets, fish fillets, or Tandoori chicken- and you are right on track. Happily!
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Indian Version of Atkins Diet for Vegetarians:
Atkins diet allows for the intake of low-carb veggies and Indian menu has a lot of low-carb yet tasty vegetables to offer to us. We are listing vegetables that have less than 4 grams carbohydrates per 100 grams of vegetables.
Cauliflower, Cabbage, Broccoli:
These vegetables of the cauliflower family perfectly uphold the High Protein Low Carbohydrate philosophy of Atkins diet and are the best options for vegetarians who follow the Atkins diet. Broccoli soup and cabbage soup are yummy delicacies that can make your evenings or afternoons very special. Alternatively, you can cook these vegetables as traditional Indian veggies and relish the flavors that run through your genes.
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Cucumber, Radish, Lettuce, and Spinach:
All these vegetables and leafy greens can create incredible salads that will not only keep you full but will also supply vital nutrients to your body. You can also have cooked spinach in curries and soups.
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You may be interested in Learning more about –
Capsicum:
Be creative in using capsicum in curries, salads or omelets. It can really create wonders.
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Fruits:
If you are following the Atkins diet, you may need to comprise on the intake of your favorite fruits. Atkins diet does not provide enough choices when it comes to fruits. You may have moderate amounts of berries including blueberries, raspberries, and strawberries. Oh yes, you can have avocados as well.
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Babycorn and Pumpkin:
Both pumpkin and baby corn have a little amount of carbohydrate content which make them perfect choices for those who are looking to lose weight. You can have protein-rich soya chunks as a delicious snacking option or you may consider having green whole moong as a perfect protein-vitamin combo.
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Oil:
Oil doesn’t always mean fat. We are referring to healthy fats. you need to choose wisely. Consider sprinkling olive oil on salads. Fortunately, you are allowed to consume butter and ghee, but make sure that you exercise portion control (maximum 2 tsp in a day for ). Even the healthiest foods may cheat you if you fail to regulate your portion-intake.
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Milk and Dairy Products:
Be a little tricky in the intake of milk and dairy products. Some people actually achieve their weight loss goals with the appropriate intake of milk and dairy products while others end up with opposite results. It all depends on your body’s acceptance. Indians have a natural liking for full-fat cream and paneer and if consumed in moderation, they can actually help them in their weight loss goals while supplying vital nutrients to their bodies. But while following this Indian version of Atkins diet, it’s best to avoid the milk fat. Paneer is a good option to consume.
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Nuts:
Nuts are handy, crunchy, delicious snacks and there is a chance that you overindulge in nut intake. Make sure you stick to 5 almonds or 5 walnuts per day.
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Atkins Diet Special Highlight:
- You are free to take oil and fats- but in moderation.
- First, add veggies and then whole grains to increase carb intake.
- When dieters move closer to their weight loss goals, the weight loss process slows down as they add more carbs to their diet.
- Fortunately, by following a properly-designed Atkins diet plan, you can control your body’s response to carbs while making weight maintenance an easy reality.
- Atkins diet is a quick weight loss plan that really works if you demonstrate perseverance.
- Daily physical activities can further support your weight loss efforts.
- Don’t rely on just one cereal or pulse. Try to consume a combination of 3-4 pulses and cereals in a day in every meal. This way, you will be able to provide high-quality protein supply to your body.
- You may replace rice or other rice-based preparations such as porridge, dosa, pancakes, or idly with wholegrain cereals.
- Avoid processed cereals.
- Go for home-made and natural food items.
- Drinking 8 glasses of water per day is very crucial to getting the desired results.
Tips For eating out while on an Atkins Indian Meal:
Choose “This” instead of “That” and you will be making the most out of your Atkins Indian diet menu.
- Substitute a typical lentil soup with a bowl of chicken Shorba cooked with garlic, cinnamon, ginger, cumin, and other spices, if you love non-vegetarian foods.
- Replace a curried meat dish with pulses.
- Meat dishes are better options than a saag dish as such spinach items often come cooked with flour or other starchy ingredients.
- Consider substituting a vindaloo dish with a tandoori item.
- Shahi paneer cooked in a creamy tomato sauce is healthier than deep-fried samosas.
- Korma or meat prepared in a creamy sauce is better than biryanis or any other rice dish
Atkins diet is all about lifetime maintenance. If you have gained weight after following the Atkins diet, you have to go back again to the starting point and start all over from day one. And we’re sure you can do it!
do u have anything for people who want to follow blood group diet,
Hi Radhika ,
Sorry we dont have this diet yet , but thanks for suggesting , will soon work on it and have it on us in a few days . 🙂 meanwhile you can read the various other diets we have on dietburrp . check this out – https://www.dietburrp.com/category/weight-loss-diet/
hi payal, liked your vegetarian and non vege diet plan.shall b choosing the ecpes.itried following the keto diet .did loose a few inches.n now i got this indian vege and nonvege version.thanks and shall get back to you ,once i see some progress.
HHi Radhika ,
Thank you so much for reading at Dietburrp. and thanks for following the diet . i am glad we could be of a little help to you in your journey towards health . would love to hear back from you about this diet as well .
Hello mam….this menu given in the Indian Atkins….is it the induction phase??….and are we supposed to take something else for the other phases??
yes this is only induction phase , you will have to change the diet further on as described in the article above .
Hi Payal- Thanks for sharing this interesting article on Atknis deit. I am 35 yr old male , I am 5 ft 11 inch and my weight is 82 kg . I do workout thrice in a week. I am planning to cut some fat and want to bring down at 72 kg. Can you recommend me some diet. I do not eat Non Veg on Tuesday, Thursday and Saturday.
Thanks in advance
Hi Gunjan ,
Thank you for reading at Dietburrp. Walking or exercising for 45 mins everyday will help you in a good way to lose weight. working out only 3 days a week will not help much in fat loss. along with the exercise you also need follow a healthy regime. You can find some basic and important tips for weight loss in this article here – http://www.dietburrp.com/top-10-weight-loss-tips/ if you want me to analyse your regime and plan a diet plan personalized for you, please see this page. – http://www.dietburrp.com/diet-services/
Or You can try following the diet plan mentioned above in the article.- http://www.dietburrp.com/indian-diet-plan-for-weight-loss/ this is a general 1200 calorie diet plan and has helped many. it may be of help to you as well.
Hi payal what can be replaced instead of eggs for pure vegetarian s
paneer , tofu , soya .
Hi Payal,
I am 34 years female, weight 67 kg.
I stared gym with personal trainer in June 2017, 1st month i lost 2 kg & 2 inches, in July i got hyperthyroidism and currently i am doing homeopathy treatment.
From July till date i haven’t lost weight i am still 67 kg in spite of regular gym & diet.
I have stopped gym now.
I want to start with your diet plan, I read about four phase of diet , as per your blog page i can see 1 diet plan which i believe is for phase 1.
What should we continue eating for balance 3 phase.
Please advise.
Hi Forum , in Atkins diet , the week 1 which is induction phase is the most important phase for weight loss , in otherweeks you go on dding alittle by little more carbs , hence only induction phase is mentioned . if you want a detailed diet plan , you can subscribe our diet consultation services . check this – https://www.dietburrp.com/
Thanks for your response. Can you please layout more details on serving size? Also with this Atkin diet, what would you recommend to a person who go to Gym (doing strength and cardio training) for Pre Workout meal? I normally take Banana but I do not see in this list too. Please provide some thoughts.
Hi Amti ,
see this – https://www.dietburrp.com/pre-workout-nutrition-tips/
quantity of food will depend on how much calorie intake your metabolism sums up to . you can decide that by using this ink – https://www.dietburrp.com/bmr-calculator/
Hello
I am 37 female 5ft 8 inches and weighing 81kg currently 7yrs back I was 110kg but I undergone beriatric surgery of sleev gestrectomy and after that I lost significant amount of weight and some muscle too though I am grateful for my wt loss I have still not achieve my ideal weight,I m fond of sweets I follow some diet and loose some weight but again I come back to my old eating habits last year I had reached to77kgs,I want to loose 10kgs also I am not consistent with excercise I enjoy gym but since I live in a place where gym isn’t easily approachable and I have observed in past that weight training gives me best results……….please help
Hi Aditi ,
We would love to be of help to you . mailing you the details of our weight loss package.
Thanks for detailed options. With this meal plan, person should not eat roti or bread please suggest
No . roti and bread are carbs and not allowed in Atkins
Hai payal
Which is the best keto or atkin. I am female height 4.9 ft and wt 68kg. I am also a feeding mother of my 1 year old baby.i can exercise for 1 hr ie 30 min in morning and 30 min in evening I want to reduce 15 to 18 kg ie I want to reduce from 68 to 50 kg my target is 50kg can I archive that and I am a home maker.
Hi Katyayani ,
you can choose based on workout timing . the workout you have mentioned above will not work with atkins . as it require intense workou of atleast 1.30 hours . at a strech .
keto is a non veg diet . so if you are a non vegetarian , go for keto .
Hi Payal,
I had met with a knee injury and gained lot of weight during my 3 months bed ridden state … Currently I m 70 kgs m 35 years old … I want to lose weight … my ideal weight should be 58 kgs … how do I lose …
please suggest if I can start with Atkins
Atkins will work only if you follow it with intensive exercises . If your knee injury is not yet completely recovered , it is best to follow other diet . Or You can try following the diet plan mentioned above in the article.- http://www.dietburrp.com/indian-diet-plan-for-weight-loss/ this is a general 1200 calorie diet plan and has helped many. it may be of help to you as well.
Hi I am 30 years old female height 5’5 and weigh 60 kg , in the last couple of years I have gained around 10 -12 kgs due to stress and complete lack of excessive , more than weight gain my giant tummy bothers me , will a low carb low fat diet help me or any other diet is suitable..
Hi Gayatri ,
Ofcourse . atkins diet will help you et a good body tone , but as mentioned earlier , it will work on ly with intensive workout
Hi Payal,
Just checked your blogs on weight loss, they are just to good.
I want to loss around 15Kg I have tiered lot of things but most of them are not working may be because of my slow metabolise.
Im a vegetarian
Weight-90
Height-5’8
Age-26
I try to do some kind of workout at home itself because Gym is not available at our place.
Which is the best way to loss weight?
Which kind of diet should I follow to see the best result?
Thank you for reading at Dietburrp. Walking or exercising for 45 mins everyday will help you in a good way to lose weight. along with the exercise you also need follow a healthy regime. You can find some basic and important tips for weight loss in this article here – http://www.dietburrp.com/top-10-weight-loss-tips/ if you want me to analyse your regime and plan a diet plan personalized for you, please see this page. – http://www.dietburrp.com/diet-services/
Or You can try following the diet plan mentioned above in the article.- http://www.dietburrp.com/indian-diet-plan-for-weight-loss/ this is a general 1200 calorie diet plan and has helped many. it may be of help to you as well.
hi , i am 50 year old and weigh 85kg , i am quite active as i try to burn around 600 calories in gym . Can i start keto diet and how many calories should i eat in a day.
Hi Seemaji ,
Thank you for reading at dietburrp. If you are this active , then you should opt for atkins diet rather than keto diet to start with. follow atkins diet for a month or so , then shift to keto diet .
you need to consume around 1250 calories . to lose weight.
Hello Payal,
I saw your Indian version of Atkins diet as I was browsing for Atkins diet.
I tried to contact you by mail. The mail didn’t go through. Is there any other way I can contact you?
mailed you sir !
Hello Payel,
Was going through your replies to all the comments and really liked the way u are helping out everyone. I too want your help in losing weight. I am weighing 87kgs now, age is 30 and height 5.6. i am too obese and it has made me lose my mind over sleep and confidence. I am a working mother of a 15 mnths old kid.
leading a sedentary lifestyle.
tried my best to improve my lifestyle through diets but after a couple of days generally tend to lose the patience.
Please help.
Thanks
Dona
Hi Dona ,
we will be pleased to help you . check this page – https://www.dietburrp.com/diet-services/
Hi Payal…Am a doctor n am preparing fa PGMEE to b held in Dec…n also my age is 24 n my weight is 63 n height is 164cm..I like to lose 5-6kgs…I took only fruits fa past 1 month since I had high carb fruits I have put on some weight…wat plan shud I follow fa next 2 months to lose weight..n dat shud not definitely affect my studies too..hope u ll help me thru ur reply…
Hi Dharshini ,
Thank you for reading at Dietburrp. Walking or exercising for 45 mins everyday will help you in a good way to lose weight. along with the exercise you also need follow a healthy regime. You can find some basic and important tips for weight loss in this article here – http://www.dietburrp.com/top-10-weight-loss-tips/ if you want me to analyse your regime and plan a diet plan personalized for you, please see this page. – http://www.dietburrp.com/diet-services/
Or You can try following the diet plan mentioned above in the article.- http://www.dietburrp.com/indian-diet-plan-for-weight-loss/ this is a general 1200 calorie diet plan and has helped many. it may be of help to you as well.
hello maam, i am 27 yrs old female, 5 ft 3 inch height and i weigh 69 kgs…no diabetes,no thyroid or any such ailments..i have been trying to lose my weight but its kind of fluctuating around 68-69-70 kgs..i want to lose around 15kgs and have been trying many diet options from past several months ( brazilian diet, gm diet etc)….but m not able see any result…i work out 6 days in a week for about 1 hour in the gym…currently my daily routine is…
break fast ( 8:30 -9:00) – 1 apple, 2 whole wheat bread, 1 boiled egg and a black coffee without sugar
pre workout (11:00) – protein shake ( ultimate nutrition half scoop with water)
lunch ( 1:30 – 2:00) – 1 roti, salad and 100grm chicken
evening ( 5:00) – 1 cup green tea without sgar
dinner ( 8:45- 9:30) – banana smoothie or 2 whole wheat bread
i am really worried maam…i am not even losing half a grm weight, even if a i lose then within 2 days it will gain back …but i feel my body is lighter like i can wear some old clothes but on the weighing machine its not showing up..what diet plan is good for me ?hope u will reply….
Your body must have gotten used to the exercises and walking you do and now adjusts to whatever little calories you are intakingf. this happens in a lot of cases where despite of all efforts you dont lose a bit. breaking this plateau requires a lot of patience …. here is what you can do …….. exercise wise – stop doing what you are already doing for a week … and then you surprise your body with a new activity .. for ex – you have been walking all these days , so now change your activity to swimming / zumba dancing / skatting / gyming / playing badminton or lawn tennis … whatever suits you best. tai chi and kick boxing and pillates work excellently in such cases., i know its hard to find time and availabilty of such sports around you .. but if you want to get there .. you need to find harder !!
Food wise – surprise your body yet agin by co nsuming food stuffs that you never did .. it changes your metabolic graph and hence makes you lose weight …. ex – if you have been eating wheat and rice as staples so far … dont eat them for an entire week , and consume other cereals like bajra , jowar , or ragi …. this funda has worked superbly with my clients .. you can try and see if it suits you too ..
My name is Simi
I leave in America
my Dr told me I have Mildly High blood sugar & she advised me low on sugar or low carbohydrate diet can you please provide me the correct diet plant i don’t eat sugar at all
thank you so much
please provide your age , height and weight and medication details.
Hi Payal,
Thank you so much for quick response. I am going to take up your advice.
Thanks again.
🙂
I have commented earlier – 1 more point to add is: I follow sedentary Work Lifestyle.
Thanks
Hi Payal,
I am 36 year old female, 49kg, 5.5 height. I have slim body but belly fat (after 2 pregnancies).
I workout very lightly (30mins everyday of either of walking, resistance training, HIIT etc).
I follow high carb diet – whole wheat, jowri, ragi, barley, brown rice etc. in addition to proteins(egg,fish,chicken), fats and fibre(oats) meal.
I was wondering if Atkins will work on spot reduction.
Thanks
Hi Tulip ,
atkins is a good option for you , you can reduce fat without losing weight . but you will have to add some core strengthening exercises in your routine for it to work .
Hi Payal,
I am 33, weigh 68 KG for 5’4. I want to start Keto or Atkins plan and want to shed 8 kgs. Being a vegetarian shall I pick up Keto or Atkins? I am not working out hardcore however am into an hour yoga daily (both breathing + streching).
Can I have cheese in Atkins?
Much Thanks
Swati
Hi Swati ,
its a oopsiee for both plans .. keto wont work out for you coz you are a vegetarian . and atkins will work only if you increase the intensity of workout . like you can do a 45 mins yoga session one time a day , and the other time you can do aerobics ,or high speed walking / jogging / swimming / gyming etc etc .
Hello mam,
I m suffering from back pain and need to lose atleast 10 kilos. My supplements are going on due to my back problem. Need to lose weight from thighs and hips. Want some balance diet so i cant gain weight with supplement. Plz help me.
sure , chek this page – https://www.dietburrp.com/diet-services/
Hi Payal… I follow your diet plans and they are very suitable for the Indian system..
Applaud on the great work..
Just had a basic query.. For lunch in this diet how much grams of paneer in paneer bhurji do you recommend?
Also, I need to lose 20 kgs.. Do you have any long term diet plan services…
yu can use 60 – 70 gms of panneer . we have weekly patterns , but the weekly plan can be used for almost a month .
Hi Payal,
Good Day,
Am Male,52 years, 120kgs,Vegetarian
I do walking inside home moving in 8 type 30 mins each am/pm.
Am not able to work out @ gym/swimming due to other medical conditions.
I have been diagnosed with TIA(Temporoary ischemic attack) BP 110/150,Sleep Apnoea.Am using CPAP TITRATION during night for free flow of oxygen.
Taking medicines for the above ailments.
Please suggest diet plan to reduce weight.
thanks.
Hi DN ,
You havent mentioned anything about diabetes . if you are a non – diabetic , you can follow this diet – https://www.dietburrp.com/tamil-diet-plan-for-weight-loss/
you should increase 1 of your walks timing to 45 mins , instead of 30 mins.
HI, Have been trying to reduce weight since some time, but due to Thyroid it gets difficult, wanted a little advice… Is it safe to Follow your diet plan for someone with mild Fatty Liver?? Being pure Vegetarians, Wheat Roti is our staple food, is it ok to have 2 Rotis a Day @ lunch?? & I eat Cauliflower /Cabbage / Green Peas on regular basis once or twice a week… is it ok to have Canned Beans once or twice a week instead of Rajma /kidney beans cooked @ home??? would appreciate your advice.
Hi Ketan ,
Please find my replies –
Is it safe to Follow your diet plan for someone with mild Fatty Liver??
payal – yes you can , just make sure you put very little oil in your preps .
Being pure Vegetarians, Wheat Roti is our staple food, is it ok to have 2 Rotis a Day @ lunch??
– which diet are you following or talking about ? if you mean atkins diet ( bcoz question is posted under atkins diet) then roti is a carb food and certainly not allowed in atkins.
& I eat Cauliflower /Cabbage / Green Peas on regular basis once or twice a week… is it ok to have Canned Beans once or twice a week instead of Rajma /kidney beans cooked @ home???
– yes you can . once a week is ok .
Ma’am i am 23 years old. I am duing intense workout but my weight is not decresing as expctd.
My diet chat is-
After wakeup- hot lemon water
Brkfst- bajra or oats(with milk) + 1 egg whites
Lunch- 4 brown bread+ 1 cup dal + salad + green tea
Evening tiffin- poha + green tea
Dinner- 3 roties+ vegetbl curry + curd+ 1 egg white+ cucumber+ green tea
Is this a good diet chat..plzz hlp me mam
along with the exercise you also need follow a healthy regime. You can find some basic and important tips for weight loss in this article here – http://www.dietburrp.com/top-10-weight-loss-tips/ if you want me to analyse your regime and plan a diet plan personalized for you, please see this page. – http://www.dietburrp.com/diet-services/
Or You can try following the diet plan mentioned above in the article.- http://www.dietburrp.com/indian-diet-plan-for-weight-loss/ this is a general 1200 calorie diet plan and has helped many. it may be of help to you as well.
My age is 61 years.My height is 175 CMs ,and current weight is 189 Lbs.I have tried hard to reduce my weight but my weight has gone below 188 Lbs for just once in last 3 years for just few weeks.As I have Inguinal Hernia,I can not indulge in exercise other than brisk walking.I do not want to opt for Keto diet as there is possibility of muscle loss,which is not good for Inguinal Hernia.Pl.suggest suitable diet to shed 15 Lbs in 4 months.At present I am taking medicines for Hypothyroid and HBP.
Thank you for reading at Dietburrp. Walking or exercising for 45 mins everyday will help you in a good way to lose weight. along with the exercise you also need follow a healthy regime. You can find some basic and important tips for weight loss in this article here – http://www.dietburrp.com/top-10-weight-loss-tips/ if you want me to analyse your regime and plan a diet plan personalized for you, please see this page. – http://www.dietburrp.com/diet-services/
Or You can try following the diet plan mentioned above in the article.- http://www.dietburrp.com/indian-diet-plan-for-weight-loss/ this is a general 1200 calorie diet plan and has helped many. it may be of help to you as well.
Hi
What type of Indian snack I can take can u please let me know with less carbs
you can have mung dal chilla , sauted paneer or tofu , soyabean milk , boiled channa salad. if you are a non vegetarian , you can always have boiled egg white , omlette , chicken soups .
Mam, Thanks for suggesting a Indian Atkins diet & appreciate the efforts you taken.
I am Male, 48 years, 172 cms, was weighing 80.5 Kg & in one month I have lost only 2 kg (Now 78.5 kg) inspire of intense exercises of 35 Km a week (15 km running & 20 km walking). Running is intense as do 3.5 km in 20 m & then weights etc. In terms of eating am veg but can eat eggs. Have had no Rice & No chapati in a month but still feel Keto induction is not kicking in. Have had occasional milk, yogurt & legumes, Rajma/Chola. No non veg… Pls advice & guide where I am going wrong. Take supplements of Omega 3, Magnesium etc. Aspiration is to go to 70 Kg. Your guidance will be much appreciated.
Hi ,
try changing your foo and workout timings , pre pone or postpone it by 15 mins … like wake up 15 mins early from your routine , if you tell me your exact diet , i can help you find where you are going wrong , coz all the food mentioned by u is ok .. may be the quantity intae is not according to the requirement
Hi dear,
My age 35yrs, height 6.3 and weight 80kgs.
Which diet would work better for me.. I walk for 1 hr 3-4 days a week. Currently following a daily diet of ( lemon water-green coffee- milk cornflakes- oats chilla- green tea- milk cornflakes/ oats chilla). Will these work on me?? What should I do… Please suggest..
yes this should work for you … but oats chilla is not protein .. oats is complex carb .. have green mung dal chilla instead of oats chilla
Hi dear.great post.I m 39 yrs old.152cm n weigh 59kgs.I want to loose 5 kg.I’m a regular gym person .last year I lost 3 kgs by atkins phase 1 but regained it now.want to loose again. Could u please give suggestions regarding veg day to day diet plan
Hi Swati ,
yes ofcourse i can help you . please see this – https://www.dietburrp.com/diet-services/
Hi, I am struggling to loose weight with PCOS and trying to conceive. Any specific diet I need to follow to loose weight at the earliest. Any suggestions.
you can try atkins if you are exercising or try keto diet if you ae a non vegetarian
This is ravi. I am 30 years old with 117 kgs of weight. Now, i need to shred kilos of weight but i am not quiet sure with diet plan should be followed( keto or aktins) Please note i am pure vegetarian with no eggs. So, would be great if you can help me with diet option and plan to be followed…
Thank you for reading at Dietburrp. Walking or exercising for 45 mins everyday will help you in a good way to lose weight. along with the exercise you also need follow a healthy regime. You can find some basic and important tips for weight loss in this article here – https://www.dietburrp.com/top-10-weight-loss-tips/ if you want me to analyse your regime and plan a diet plan personalized for you, please see this page. – https://www.dietburrp.com/diet-services/
Or You can try following the diet plan mentioned above in the article.- https://www.dietburrp.com/indian-diet-plan-for-weight-loss/ this is a general 1200 calorie diet plan and has helped many. it may be of help to you as well.
keto diet and atkins diet are strict diets abd you can follow them after losing some intial weiht , which can be easily lost with simple exercises and diets , so dont start with the complicated . start with simple and slowly move on to complicated for a planned weight loss.
Hi
Thanks for sharing the diet plan. Diet plan looks superb and will stick to anyone’s requirement.
I just wanna lose around 3kgs and I need a clarification. Is eating legumes chills/dosa – aren’t high in carbs? I know it still contains lots of proteins and fibres, but as per atkins diet our daily intake of carbs should be less than 20gms per day and eating legumes dosa won’t increase our daily carbs intake? If we eat legumes chilla in both breakfast and lunch would it still fall under our daily requirement?
Also, how much low fat milk and curd can we have in phase 1?
Thanks in advance
Nidhi
Hi Nidhi ,
Is eating legumes chills/dosa – aren’t high in carbs?
– legumes nope .. dosa is high in carb
I know it still contains lots of proteins and fibres, but as per atkins diet our daily intake of carbs should be less than 20gms per day and eating legumes dosa won’t increase our daily carbs intake?
– yes it will , butr if you are a vegetarian , you dont have much choice for good protein . and legumes are the best way out . if you are a non vegetarian , then y worry .
If we eat legumes chilla in both breakfast and lunch would it still fall under our daily requirement?
– you can have it once .. and have panner or soya in one meal . 30 gms oflegume ( 1 serve ) give only 4 gms of carbs .
Also, how much low fat milk and curd can we have in phase 1?
– 3-4 glasses and 250 ml or little more
hi I wanted to know which types of fish from those available in the Indian market can be eaten in this diet – is halwa , surmai, rawas , pomfret, mackerel suited ? Basa? . Your article mentiones sardines , trout and salmon. I dont like sardines and salmon is way too expensive . Trout no idea.
surmai and pomfret do . other are ok , but the ones i mentioned in the articles are the best choices
Hi Payal,
This is Meeta. I am 32 year old female. My height is 5.2 and weight is 80 kg.
I am on keto diet since 50 days and lost 10 kg. Since i am pure veg (no egg also) i am finding keto diet too challenging. I am bored of eating veggies and paneer. Due to my back pain issue, i am unable to perform exercise also. I just do brisk walking for few minutes 3 days in a week. My job also requires travelling a lot, so sometime it becomes tuff.
Can you suggest some diet which i can follow to loss more 15-20 kg. Can atkins diet help?
Thank you
atkins will not help you if you are not working out hard while having this … you can try any of our 1200 calorie diet plans for weight loss
Hi,
Can you help with the portion in the above meal plan?
I want to know the quantity like how many moong dal pancake i can eat etc, i know portion control is the key and thats why want clarification.
2 medium size chilla .
Dear Madam,
I am 64 years old and i want to follow atkins to reduce my diabetes.
What will happen when i consume excess protein. I am 60kgs and using
about 60 gms of protein per day as per my doctors advice.
Have you done any kidney function test recenty ? were they normal ? atkins will put pressure on kidney .. why not follow a balanced diet plan that will help you in all round health and fitness
Hi Payal,
I really liked this diet plan.I work in night shift(6:30PM to 3:30 AM). Can you please try and guide me with the timelines for breakfast,lunch etc accordingly?
Hi Neha , for timings you can refer this article – https://www.dietburrp.com/diet-plan-for-weight-loss-for-indian-night-shift-workers/
Hi Payal,
I am 29 Years old and my weight is 80 KG, height is 162 cm. I have just started going to gym as well. Can you please provide me diet plan.
Thanks,
Saurabh
Thank you for reading at Dietburrp. Walking or exercising for 45 mins everyday will help you in a good way to lose weight. along with the exercise you also need follow a healthy regime. You can find some basic and important tips for weight loss in this article here – https://www.dietburrp.com/top-10-weight-loss-tips/ if you want me to analyse your regime and plan a diet plan personalized for you, please see this page. – https://www.dietburrp.com/diet-services/
Or You can try following the diet plan mentioned above in the article.- https://www.dietburrp.com/indian-diet-plan-for-weight-loss/ this is a general 1200 calorie diet plan and has helped many. it may be of help to you as well.
Hi,
Can I have tomato, onion, garlic, ginger and carrot during phase 1?
no carrot or little carrot , rest all is ok to have
Hi Payal,
I would like to thank you for this wonderful diet plan.
I have some queries regarding the diet plan.
1. I am 25 years old, married, height 5.4 and weight 63kg. I want to lose 10 kgs. Is it possible to lose this much weight by following this atkins diet? I am doing some yoga and aerobic workout for 1 hr in the morning and in the evening I am doing aerobic dance and circuit training workout alternative days for half an hour. This is sufficient or should I do some more intense workout. If any, please let me know.
2. Can I have half of an apple during induction phase.
3. In induction phase, only full fat dairy products are allowed or I can have low fat dairies.
4. Can I have bournvita with milk.
5. Should I have to do exercise during period days or I can stop for 5 days.
Eagerly waiting for your reply.
Thank You once again.
1] yes it might help you . check in 1 week , if the weight loss rate is less you can then shoift to more intense workout
2] yes
3] you can have low fat ones too .
4] nope
5 ] stop for 3 days .. resume from 4th day a little by little , dont over do it
Hi!
Myself Mathi, i am 21 year old. My height is 163 cm and weight is 67 kgs… I do play badminton for an hour twice a day. I would like to follow good diet to reduce my weight to 55 within a month .. Please suggest a diet paln.
sorry i dont have any diet that will mae you lose 12 kgs of weight in a month. i cater only healthy weight lossgoals
Hi payal I sm 26 and weight 65 on diet since threee weeks.csn I use one chapati only with any gravy like lentils n vegetables cooked?plz rply
Hi Zeeshan ,
if you are following it for 3 weeks , you really need to take a break . this will help in replenishing your stores as well as help you in losing further weight. follow our 1200 calorie diet plan for a week and you can take 1 roti with sabji while at it
You Payal
I was going through Atkins diet
It’s good I want to follow this diet
Can we ragi and jowar ki roti in phase 1
Papaya also in phase 1
papaya is ok .. ragi and jowar if you really wanna use , use only 1 small.
Hi Payal:
Awesome website with terrific information! Thank you!
I’ve been working out for several months and am beginning to see toning my only challenge is my abdominal area (stomach) for that my trainer is suggesting a low carb – high protein diet. Your site is great for that. You mention some great items in the meal plan but can you please tell me where I can get the recipes for these – for example: Mung dal scrape filled with paneer stuffing?
Looking forward to your reply. Keep up the great work!
Thanks again!
Hi Naresh ,
havent posted the receipe yes .. here it is –
take green split mung dal and soak for 4-5 hours , wash it , remove the water and grind the dal to a smooth paste along with giunger and green chilly , salt and very little hing.
make a dosa / chilla out of this batter . and fill it with scrambled paneer which is presauted with grated carrots and capsicum and cabbage
Hi, i am priyanka.i weigh 55kgs with 160cm height.i want to lose like 5 kgs to get in proper shape so i jist wanted to know if this diet woll really help?? Also i am a strict vegetarian living abroad so its a little tricky for me to manage!!hope this helps!!
Hi Priyanka ,
i feel you are in the right weight and you do not need firther weight loss . atleast with diet . if you feel you have some fat then please workout to tone your body and get a perfect body
Hello ma’am!
I am 23 having pcod and weigh 85kg and height 5’4, what diet plan should i follow to loose atlest 20kgs?
Thank you for reading at Dietburrp. Walking or exercising for 45 mins everyday will help you in a good way to lose weight. along with the exercise you also need follow a healthy regime. You can find some basic and important tips for weight loss in this article here – https://www.dietburrp.com/top-10-weight-loss-tips/ if you want me to analyse your regime and plan a diet plan personalized for you, please see this page. – https://www.dietburrp.com/diet-services/
Or You can try following the diet plan mentioned above in the article.- https://www.dietburrp.com/indian-diet-plan-for-weight-loss/ this is a general 1200 calorie diet plan and has helped many. it may be of help to you as well.