Heard of the unisex concept? Where a common thing can be used by both men and women, Well does that really apply to weight loss diets too? Let’s find out that and more while we explore an Indian Weight Loss Diet Plan For Women.
- Body composition: Studies show the way man loses weight is different from the way a woman will lose weight. Men may lose weight more quickly because of more muscle mass. While women have more fat thus they take time to lose weight.
- Lifestyle: Diet and exercise are key to weight loss for women along with other factors. Stress, sleeping pattern or any underlying disease condition also affects the process of weight loss. These factors have a major impact on hunger, metabolism, weight loss and belly fat.
- Hormones: With women’s presence of estrogen speeds up the process of weight loss by increasing the metabolism. But with menopause, the estrogen levels reduce making it difficult for women to lose weight. However, a check on what goes on your plate and increasing physical activity will help to lose weight.
Indian Weight Loss Diet Plan For Women:
It is very easy to fall for the fad diets that are freely available. You will lose weight fast. But does it last long? Instead, it is better to lose weight gradually that helps to keep off that weight for a long period of time. Here is an Indian weight loss diet plan for women.
Energy: For weight loss, a calorie deficit diet is recommended along with moderate-intensity workout. The recommendation is of 1200 – 1500 kcal according to the current lifestyle of the woman.
Protein: The percentage of protein in the diet has to be on a bit higher side. This helps the body to trigger the metabolism to burn more calories. 60 – 65 grams of protein a day is advisable.
Carbohydrates: Opt for complex carbohydrates rich in fiber. A high fiber diet helps avoid overeating. Avoid refined carbohydrates like sugar, maida, or any sieved flour. Include whole fruits and vegetables in whichever recipe possible.
Fats: The quality of fat is more important. Select MUFA rich and omega 3 rich oils. Include good quality fats sources like nuts, oilseeds, avocados, and dry fruits. Use groundnut, rice bran or olive in rotation. 2 – 3 teaspoons a day of visible oil is sufficient for an individual.
Indian weight loss diet plan for women; Sample diet plan:
Soaked Nuts (2 walnut halves + 5Almonds ) + 1 glass Lemon water/cinnamon water / Turmeric tea
1 cup Tea/ Coffee (No sugar) +
1 medium Vegetable Moong dal Chilla OR
Uttapam with Green chutney OR
3 Idlis with 1 Cup Sambar OR
1 bowl vegetable poha OR
2 eggs omelet with veggies
1 Fruit or 1 cup Berries + 1 cup green tea / Herbal Tea
1 Cup Salad +
2 Chapati (Multigrain Atta) / 1 bowl brown rice / 1 bowl regular rice pulav with lots of veggies +
1 Cup or more Vegetable +
1 Cup Pulse or Dal or Meat or Fish or soya preparation
A cup of Lemon or Green Tea +
1 cup Spicy Makhana Puffs or Puffed Jowar or 2 Boiled Egg whites
1 Cup Vegetable Soup +
1 ½ Medium size Bajra Roti / jawar roti / multigrain roti/ 1 bowl daliya
2 Cups Vegetable +
A cup of dal / kadhi / sambar / soybean curry / 100 gms fish
1 Glass milk with ½ teaspoon chia seeds or 1 Cup Turmeric cinnamon milk
Note: This is a generic diet plan for average Indian women. If you have thyroid issues or Pcod issues, please see these diet plans mentioned below.
- Indian diet plan for thyroid patients
- Diet plan for managing PCOS /PCOD and weight loss
- How to lose pregnancy weight
- Indian diet plan for insulin resistance/Hyperinsulinemia
- Indian diet plan for Thyroid and PCOD
Practical Weight Loss Tips for Women:
Women are always busy providing to the entire family, the kids, the elders, and the husbands, and we often get very little time for ourselves. Begin with walking or jogging for 15 minutes and increase it up to 30 – 45 minutes steadily and gradually. Read – How to burn fat fast.
Keep realistic goals:
Set targets that are achievable and time-bound. Don’t aim for more than 2 – 3 kgs in a month. Start with 1 change at a time in your diet and slowly introduce more acceptable changes. Read – How to lose weight effectively
Whenever possible opt for home-cooked food. The day you need to eat out, have a small snack before that meal. This will help to avoid overeating when you are eating out. Start with a salad to control the total calorie intake.
Keep healthy snacks handy:
While working or at home, stack small snacks like nuts, cereal puffs, makhana, seeds or smoothies handy. Replace the fried munchies with these healthy options.
Wisely select the method of cooking:
Try and consume steamed, roasted, shallow fried, boiled or grilled foods. Less use of oil means less calorie intake. Read – which oil is best for cooking?
Keep yourself hydrated:
Sometimes the body gets confused with signals of being thirsty with signals of being hungry. Whenever you feel a bit hungry try and drink water initially. If still the hunger persists then you can go for some healthy snack options given above. Studies show a glass of water before meals help reduce calorie intake by almost 13 %.
Use smaller plates:
Smaller plates mean fewer calories. This promotes portion control that indirectly helps in weight reduction.
A new concept where you fast for a specific window of 14 to 24 hours and then eat. Once in a while intermittent fasting under the guidance of certified professionals helps to speed up the process of weight loss.
Keep stress at bay:
Stress initiates binge eating disorder. Try to involve yourself in some hobbies that will keep your mind preoccupied. Less stress directly improves the body’s health and keeps you fit.
Sleeping helps the body to recover. It keeps the body’s metabolism balanced. Lack of sleep increases the ghrelin hormone which is responsible for hunger. More ghrelin triggers overeating because of which you gain weight. watch this simple video on how your sleep affects weight loss.
Squeeze in more activity:
Start with light to a moderate activity like walking, jogging or swimming. Do cardio workout at least 5 days a week. Complement the cardio with resistance training or high-intensity workouts. Resistance training keeps muscles toned and cardio helps lose fat in the body. Read –Which exercise is best for weight loss?
How to Increase Your Activity with a Busy Schedule:
- Take the stairs instead of the lift
- Park your vehicle bit away and walk down to the venue
- In-office get up every hour and walk towards pantry to drink water
- Every few hours do some stretching exercises on your work desk
- Practice yoga on the day you don’t feel like doing any outdoor workout
It is easy to shed off those extra kilos, but difficult to maintain that lost weight. Be smart and follow a healthy diet plan that lasts for a very long time. Do not use workout as an excuse to eat unhealthy food. It takes exercise, healthy food and a modified lifestyle to lose and maintain the weight. I hope our Indian Weight Loss Diet Plan For Women helps you in achieving your health goals. Please feel free to ask your queries in the comment section below.