This Kerala diet plan for weight loss will change the way you look at diets. Weight Loss Diet need not necessarily be a boring affair. You could plan out an interesting weight loss plan for yourself which suits your palate.ย The key necessity here is awareness of what you eat. Hence I planned this 1200 calories Kerala diet plan for weight loss especially for my readers who love Kerala cuisine.
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When one is leading a very busy life, awareness of what you eat is pushed to the back burner. Realization dawns pretty late when you have already piled on the kilos. Therefore, a written plan or a personalized diet chart is a good idea to follow. Apart from a diet chart, a food diary (this could be a small scribbling pad that travels with you in your handbag wherever you go to jot down whatever you have consumed every single day) will go a long way in keeping track of where your diet plan is headed. Keep reading to know more about this 1200 calories Kerala diet plan for weight loss.
Kerala diet plan for weight loss (1200 calories):
If you are a person who cannot forego your rice, sambar, and upperi (side dish of veggies) diet, I am providing a Kerala diet plan for weight loss for you to follow. Here is a detailed 1200 calorie Kerala diet plan for weight loss:
| MENU | AMOUNT | CALORIES (KCAL) | PROTEIN (GMS) |
|---|---|---|---|
| EARLY MORNING | |||
| Warm water with Lemon | 1 glass | —– | —— |
| Tea(without sugar) | 1cup | 35 | 4 |
| Marie biscuits | 2 | 56 | – |
| Total Calories-91 | Protein – 4 | ||
| BREAKFAST | |||
| Godambu Puttu (with very less coconut) | ย ย 2 pieces (regularย size) | ย 164 | ย 3 |
| Kadala curry (chick pea curry) | ย 1 small cup | 100 | ย 6 |
| Total calories-264 | Protein – 9 | ||
| OR | |||
| ย Appam | ย 2 piece | 100 | 3 |
| ย Nadan Mutta Roast | ย ย 2 no. | 150 | 6 |
| Total calories-250 | Protein-9 | ||
| MID MORNING | |||
| Apple / Mixed fruit bowl | 1 med / 50- 60 gms | 40 | — |
| Green Tea (No Sugar) | —- | —- | —— |
| LUNCH | |||
| Chuvanna Matta arichoru (red rice) | 1/3 rd soup bowl (50 gms uncooked) | 120 | 3 |
| Sambarย (no coconut ) | 1 mediumย bowl | ย 75 | 4 |
| beetroot Pachadi | 1ย small bowl | 75 | 4 |
| ย Cabbage thoran (with less coconut) | Total calories-270 | Proteins-11 | |
| 10 minutes, walk post lunch + 1 cup warm water with lemon / Green tea (no sugar) | |||
| EVENING | |||
| Green tea / Coffee (without sugar) | 1 cup | 35 | 2 |
| ย Wheat Rusk | ย 2 | 80 | 2 |
| Total calories-105 | Protein-6 | ||
| DINNER | |||
| Pathiri | ย 2 | 150 | 3 |
| Mulakitta mean curry | 1 med bowl | 150 | 7 |
| Salad | 1 medium bowl | 30 | 2 |
| Total calories-330 | Proteins-12 | ||
| 10 minutes, walk post lunch + 1 cup warm water with lemon / Green tea (no sugar) | |||
| BEDTIME | |||
| Milk | 1 cup | 75 | 2 |
| Soaked almonds | 4 no. | 20 | 3 |
| Calories – 95 | Proteins – 5 | ||
| Total calories=1195 | Total protein=47 | ||
NOTE:
This is a 1200 calorie Kerala diet plan for weight loss. It provides around 1200 calories as well as around 50 gms protein. This is enough to take care of the day to day requirement of an average Indian individual, hence you lose weight in a healthy way. This Kerala diet plan for weight loss is a generalized plan to give you an idea of what your diet should be like.
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We all know that there are certain foods that are best avoided at least during your weight loss period. They are:
- Maida as well as bakery products
- Processed foods
- Fried stuff
- Chocolates
- Sugary Sweets
Recipes of some Healthy foods to include in Kerala diet plan for weight lossย are mentioned here:
1. Cabbage Upperi:
- Cut cabbage into thin long strips of about 1 inch. Wash and drain, keep aside.
- Cut onion also into thin long strips.
- Split 1 green chilly
- Heat 1 teaspoon oil in a pan. Splutter ยฝ teaspoon of mustard seeds as well as a ยฝ teaspoon of chana dal.
- Add a ยฝ teaspoon of turmeric powder, fry and add #1, 2, and 3. just stir fry, add salt to taste, cover and cook for about 2 minutes. add 1 tablespoon of grated coconut (this is for those who absolutely love their sprinkled grated coconut in their upperi (side dish) Then, switch off the gas immediately.
2. Kovakkai upperi:
- Wash tender kovakkai (ivy gourd) in running water, drain and cut into long thin strips.
- Cut onion into long thin strips.
- Dry fry 1 teaspoon of rice as well as 1 dry red chilly and powder it.
- Heat 1 teaspoon oil in a kadai. ย Splutter ยฝ teaspoon of mustard seeds and ยผ teaspoon jeera seeds.
- Add a ยฝ teaspoon of turmeric powder, fry. Now add #1 and 2. ย Just stir fry, add salt to taste, add about 3 tablespoons of water, cover and cook for about 3 minutes. ย Add the powdered spices and remove from flame.
3] Cucumber and Ginger with Thayir ( Curds) Pachchadi:
- Grate cucumber.
- Coarsely grind 1 small piece of ginger, 2 green chilies, as well as 1 teaspoon of mustard seeds.
- Mix #1 and 2 with hung curds, and salt to taste and keep aside.
- Heat ยฝ teaspoon of oil and splutter some mustard as well as curry leaves and pour it into the above mixture.
4. Sambar Without Coconut:
- Cook 2 tablespoons of tuvar dal in the pressure cooker.
- Cook some veggies (like carrot, ash gourd, drumstick, shallots, etc.), along with tomatoes and a tablespoon of sambar powder as well as turmeric powder.
- Mash the cooked tuvar dal and mix it with the above mixture when the veggies are cooked.
- In a ยฝ teaspoon of oil splutter mustard seeds, fenugreek seeds, 2 pinches of asafoetida, and curry leaves as well as pour over the sambhar.
5 ] Chickpea Upperi:
- Pressure cook some chickpea.
- Heat ยฝ teaspoon of oil, splutter mustard, 1 red chili, as well as curry leaves. Then add the cooked chickpea into this.
- Add salt, jeera powder, as well as pepper and let the water evaporate. Then, add a spoon of grated coconut after removing it from the stove (optional).
6] Vegetable Stew:
- Cut carrots, onion, beans into small cubes.
- Cut ginger and green chilies into small pieces.
- Mix #1 and 2 and cook well.
- Pour a tablespoon of coconut milk once the veggies are cooked.
- Switch off the stove and pour 2 or 3 drops of coconut oil.
Some Tips To Keep Your Weight In Check:
- Never skip or delay your breakfast. Breakfast is the most important meal of the day after 8 hours or more of no food. College-going and working children tend to skip breakfast completely. They do not realize that this will make them tired and cranky during the day, and will make them overeat later in the evening, when they have plenty of time at their disposal, especially while watching TV, etc.
- If you want to go shopping within a 1 km radius, give your car or bike some rest, just walk. Make walking an enjoyable experience. Wear comfortable shoes. Look at kids playing. Listen to birds chirping (if you are lucky enough to be living in a locality where some birds are left!!).
- If you normally sleep at 11 p.m., have your dinner at least by 8 p.m. (if possible by 7 p.m.)
- Drink plenty of water. Sometimes, when you feel that you are hungry and reach out for your snack box, stop for a while, and check if it is just thirst, and a glass of water is all you need.
- If you are going out for a party, eat something healthy at home, so that you will not be famished by the time you reach there and you make wrong food choices.
- Load your fridge and kitchen boxes with healthier options, such as fruits and healthy nuts.
- When you are feeling low, try not to stay at home, just take a walk. By the time you get home, you will definitely feel better, at the same time, you would have saved yourself from that notorious emotional binging!
You might be interested in reading:
How to lose weight effectively
Indian gm diet plan for weight loss
Hope this Kerala diet plan for weight lossย (1200 calories) helps in achieving your weight loss goals.ย ย All Images Copyright: / 123RF Stock Photo
Hi my name is karan iam 86kg and obese will this diet fit for me and how much time will it take please respond will hitting gym and cardio helps for weight loss
yes it may help with the workout. you must follow it for atleast 15 days to start noticing change , and then follow it till the time your weight continues to drop.
hi mam my name is seethalakshmi. I am 21 years old and I have 60kgs . I wish to make it 45kg. how much months do I will take to achieve this by following this diet plan with workouts?
3-4 kgs weight loss in a month is healthy … so accordingly set your target
Hi , i am 15 old girl and i need to lose my weight and belly fat . my weight is 75 and my height is 167 . and i a thyroid patient i ate medicine at my age of 9 and still i am in 15 so i need to lose my weight as 40 or 35
check these videos .
Thyroid diet plan – https://youtu.be/qYX4gsRk_qg
Thyroid remedies – https://youtu.be/2_6sP6gBEHU
my height is approximately 157 cm
Maam, l am 14 years old but my weight is 56.7 kg. I don’t really know my height . Is my weight very high. My height is more than my mom and I am about to reach my Dad’s height who is much taller.So can you say if it is necessary for me to follow a very strict diet ?
you are just a lottle over your ideal … and exercising will really help. you can check our teenage boys weight loss diet and follow that
How long should we ideally follow this diet? 6 months or?
And can we replace pathiri with normal chapati?
My weight is 72 kg, hieght is 156 cm.
And I attend Bharathanatyam classes twice a week, does that count as an exercise?
yes it counts , but 2 days a week is not enough .. the great of th week you can do walking or other workout. this can be followed for 20 days , because after that the body gets used o the diet and will stop reacting in terms of weight loss.
Hi, I am a 17 year old kerala girl. I am 67kg now and 153cm tall. Due to this pandemic my 12th classes are going online so i dont have much time to do exercises. How can i reduce my weight to 40kg in a month with diet ?
sorry we do nor promote fad diets and impractical weight loss goals.
Mam u say in this chart that uncooked red rice to lunch how it possible to eat uncooked
measurement is for uncooked. ๐ you need to cook it obviously !
Could you please provide the portion size in grams and Milli Liter
eplied on your other comment
hi ma’am
i want reduce my belly fat, by the way iam doing exercise everyday 1hour in the evening,since 1 month, but still nothing happen.iam 44 years old. iam not following any diet since,i just eat asusal, but definitly not overeating..please advice me.thank you.
follow this diet along with workout.
Please mention the qty in Grams / ML for the items,
one banana can be 100 gms to 300 gms
2 peace of puttu can made at any weight
if we say one cup the overweight person will choose the biggest cup in the home .
1 glass – 150 ml
1 soup bowl / big bowl ย – 200 ml
1 bowl / medium bowl – 150 ml
1 small bowl – 100 ml
Hi Mam
I’m a keralian – typical village girl.I have thyroid issues (taking medicines for that – 100 gm ), PCOD and Fibroid in my ovaries.I weigh 70 kg and my height is 156 cm.My periods are irregular and is late for 5 months.I need to loss my weight to 50 kg.Doing jogging and cardio exercises at morning.I will get married in January .So I need a healthy diet plan that helps me reduce my weight and PCOD.plz advs
you can follow the diet plan in the article.
Hi mam
My weight 101kg & height is 177cm
I need to decrease the weight to 85-90 & lose belly fat also
Can I follow this plan
yes you can ๐
My name krishnapriya. I have to much belly fat . Now I am 65 kg and have too much belly fat . I want to reduce weight till 40 kg . Can u please send me a best diet plan and workout for weight loss and flat belly
How to burn Fat fast – https://youtu.be/Kgvvsundkos
Flat stomach – https://youtu.be/CkIONf4uigI
Hi madam i m now 150 kg and 180 cm hight i want loose 70kg how can i do it if u hv special programm
https://www.dietburrp.com/diet-services/ check this
Mam pls tell me how to lose my last 5kgs with diet and also with exercise it LL be very helpful….
Try keto or atkins diet .. you can find these diets on our website
Hi, my name is Ameenmohammedmulk
And I’m a professional arm wrestler .. i weigh about 105 kg now and I want to go to 75kgs, as a strength athlete, how can I lose weight without loss in strength?
Thanks in advance
https://www.dietburrp.com/indian-diet-plan-to-decrease-body-fat-percentage/ check this
Please clarify,what is uncooked matta rice?
You mean the rice as like it which we buy from grocery?
Hi Its matta rice , Take 50 gms raw matta rice , then cook it.
Thank u so much
๐ pleasure
Thank you. I am actually on a healthy eating regime and travelling to kerala and this is just what I wanted. Thank you.
thank you for reading at Dietburrp.
dear Madam ,
my name is jinu working in Kuwait,my current weight is 113kg and 6 feet height .I am trying to reduce my weight last 06 months but no change in my weight .i wake up in the early morning ( 4 am) .due to this overweight i have many health issues (high blood pressure,uric acid and breathing problem also .So kindly suggest one effective weight loss program for as per Kerala food culture.
Hi Jinu , please subscribe to our services to get a personalized diet plan – https://www.dietburrp.com/diet-services/
Hi madam im 23 years old
Im taking green tea every morning with breakfast is it good to have gree tea everyday?
yes you can take it 10 mins after breakfast
Soorya
Hi..i’m soorya and i have a plan to start this diet…i’m 16 and weigh 63 kg with a height 162cm..will this help me to lose my weight??
yes it will .. all the best !
Hi mam,
I am currently 100 kg in weight and about 6.2 in height, i need to lose about 15 kg, is the above mentioned diet good for me, thanks in advance
yes , its good , you can try this
Hi payal,
I’m soorya..i’m 16 and i think i have over weight …i’m 162 cm high and weigh 63kg…will this diet helps me to lose my weight??
Hi Payal,
I am 41 Year old and my weight is 94Kg , will the above diet will help me to reduce weight. Past 17 years I did many dieting and will lose few kgs and gained back more weight.
Hi Asha,
the key to weight loss lies in identifying the reason behind your excess weight which can be hormonal issues , less sleep , eat too less , stress, ofcourse eating the wrong foods and not working out … so if you are not losing weight or gaining every thing back , means you are missing out on something that really matters to your body. Hence i recommend that instead of following diets from the internet , you should take a personalized diet plan so that a dietician can analyze what is wrong where and then accordingly plan a suitable lifestyle for you. We can do that for you …
Hi Payal,
Greetings!!
I am Jino Thomas, 27 years Old with 94 kilos of weight. My height is 177. Can I follow the above diet plan to reduce my weight???
Hi Jino ,
Yes this will really help !
I am sreelekshmy 31yrs and 64 kg. After my delivery i cant reduce my wt and height is only 150
I cant reduce my abdomen wt
when did you deliver ? if its more than 1.5 years , you can follow this diet plan in the article above . if less period , and if you are still breastfeeding , let me know .
Hello,
I am 14 years old. I’m overweight for my age. So I wanna ask you if it’s okay for me to follow this diet plan? How long will it take for me to loose 5kg?
Thank you and I am waiting for your reply.
yes you can
Mam, could you please mention the time for which the food should be taken.
you can adjust timings as per your schedule.
Hi. Thankyou so much for the awesome diet plan..Being a keralite i didnt want to give up on my favs.
Also how much rice can i have?
1 soup bowl or 1.5 soup bowl depending on your calorie budget .
Hi,I’m 18years old and my weight is 64.My target weight is 53.Mam by following this diet plan how much days are needed for me to get slim?And also I’m doing aerobic dance rather than exercise. Please reply me.
Hi ,
with the diet plan mentioned above , you can aim at losing 4-5 kgs in a month .
hai my name rohini I’m 23yer old now I’m dieting my diet plan is
morning 1gals lemon water
and exzize and breakfast normal food and luch some raise and cuury
evng 45min Walk and no tea snacks
night 7 30 is my dinner time otes with chena or soya or chekpea uperi and one cup green tea and 8hr sleep this is right or wrong diet plan pls reply mam protin food danger or good
Hi Rohini ,
rest of the things are fine, include some fruits and move the green tea to the first part of the day to get better sleep . avoid taking green tea after 6 pm .
Hii im arun ,im 17 years old and my weight is 75 kg and height 164cm i want to loose my weight ..
Please help me madam for weight loss..
How can i contact you!?
you can follow the diet plan mentioned above . and if you have any issues , you can email us at care@dietburrp.com
Hi i am Hari and i am 20 year old and from kerala, currently i am 73kg and had a height of 183 cm . I am vegetarian and i want to loose my weight. Hope you will help me.
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. โ http://www.dietburrp.com/diet-services/
Or You can try following the diet plan mentioned above in the article.this is a general 1200 calorie diet plan and has helped many. it may be of help to you as well.
Hai Madam,
I am 30 yrs old , weight 110, height 5.6 ” Working as a Driver. Due to my workload , i am not getting enough time for exercise.also i cant reduce food intake. Diabetic patient.pls advice what todo to lose my weight..
Hi Ameer,
can you do a 45 mins walk in the morning or at night after dinner ? atleast try to .
I AM LISSAN FROM KERALA 27 YEARS OLD AND MY WEIGHT IS 97 KG HEIGHT 6.2.
NOW IM WORKING ABROAD. ACCORDING TO MY HEIGHT HOW MUCH I NEED TO WEIGHT LOOSE..GIVE ME SOME TIPS IN FOOD & EXERCISE
its height in cms – 100 .
I am 22 years old .and my height is 5’6 inches.i have weight of 84kg.i tried many items to reduce the weight but I can’t.can you help me pls.i walk 30 minutes every day .pls help me
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. โ 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,
Im 34 years and im 5’8 and 89 KG which is Obese as per my BMI. My correct weight would be 75KG which is a long way an for that i have started working out in Gym but i need a diet plan which will also keep a count on what eat, please help me with that.
I’m a non vegetarian and i’m a malayali hence please help me with relevent diet and options of things to eat and what kind of snacks i can also choose.
Hi Joe,
actually the diet plan mentioned above will suit your requirement. However, if you want us to design a personalized diet plan for you to suit your cuisine and timings and calorie requirement, please see this page – https://www.dietburrp.com/diet-services/ and mail mail us at care@dietburrp.com
Hi,i am 27years old my height is 1.84cm,but ,now my weights is 94kg ,now i have belly fat.can i lose belly fat?i need to loos fat before 4 month ,please answer me.
Hi Raju,
if you follow the above mentioned diet plan along with 45 mins of workout / exercises / walking every day , you will lose good amount of fat from all over your body , belly included.
Hi.. I am 39 years.. i had 2 miscarriages and after that i have put on a lot of weight. I am trying to conceive. my height is 5.1 and weight has now reached 85. Whenever i try dieting i have too much aciditiy issues and vomiting due to acidity.. my schedule from morning too busy as i go to work n evenings maximum i can do is walk for 30 – 45 minutes. as i have to do cooking for my husband and in between i have to finish other household chores. due to which i dont get much time for anything. we have food by 10 n den again wake up by 6 n leave house by 6.30 am and rch home again at 6.30 pm
Please advise how can i lose weight because i dont fit into any of my dressess n its really alarming.
Hi Mridula ,
i do not have any ready made plan for your condition , but i can plan a personalized diet for you . mailing you the details of our program .
Hi, I am 21years old girl. College going. I weigh around 58kg. But my height is 153cm. Is this diet plan going to help? Is it ok to lemon juice on empty stomach? What about workout?
Hi Eman,
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. โ http://www.dietburrp.com/diet-services/
Or You can try following the diet plan mentioned above in the article.this is a general 1200 calorie diet plan and has helped many. it may be of help to you as well.
Hi, i am 17 years old and from kerala. I am currenty weighing 72 kg. I want to join indian navy but cause of my weight i an not able. How much kg of weight do i loose in one month? If i went to gym for weight loss 4 times a week and karate for two days can i follow the same diet plan like above?
Hi Akhil , yes , with the exercises mentioned above in your comment , you will definitely lose good weight if you follow the above mentioned diet plan.
Hi,i am 17years old but ,now am weights 63,i was slim earlier ,after my 10th grade .i need to use some medicine for suffocation,now i have belly fat.can i lose belly fat?i should i do?plz answer ne
Hi Chanjal ,
Do you mean you had suffocation issue, as in asthama ? if your medical condition allows, then it is best that you workout / walk or jog for 45 mins everyday , and eat the diet mentioned above ..