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. The key necessity here is awareness of what you eat. Hence i planned this 1200 calories Kerala diet plan for weight loss specially for my readers who love kerala cuisine.
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 which 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) | 2 pieces (regular size) | 164 | 3 |
| Kadala curry (chick pea curry) | 1 small cup | 100 | 6 |
| Total calories-264 | Protein – 9 | ||
| OR | |||
| Appam | 2 piece | 100 | 3 |
| Nadan Mutta Roast | 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 |
| Sambar (no coconut ) | 1 medium bowl | 75 | 4 |
| beetroot Pachadi | 1 small bowl | 75 | 4 |
| 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 |
| Wheat Rusk | 2 | 80 | 2 |
| Total calories-105 | Protein-6 | ||
| DINNER | |||
| Pathiri | 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) | |||
| BED TIME | |||
| Milk | 1 cup | 75 | 2 |
| Soaked almonds | 4 no. | 20 | 3 |
| Total calories – 95 | Total Proteins – 5 | ||
| TOTAL | Total calories=1195 | Total protein=47 | |
This is a 1200 calorie kerala diet plan for weight loss. it provides around 1200 calories and 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 ideal of what your diet should be like.
We all know that there are certain foods which are best avoided at least during your weight loss period. They are:
- Maida and bakery products
- Processed foods
- Fried stuff
- Chocolates
- Sugary sweets
Recipes of some Healthy foods to include in kerala diet plan for weight loss 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 ½ teaspoon of mustard seeds and ½ teaspoon of chana dal.
- Add ½ 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) and switch off 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 and 1 dry red chilly and powder it.
- Heat 1 teaspoon oil in a kadai. Splutter ½ teaspoon of mustard seeds and ¼ teaspoon jeera seeds.
- Add ½ teaspoon of turmeric powder, fry and add #1 and 2. Just stir fry, add salt to taste, add about 3 tablespoons of water, cover and cook for about 3 minutes. 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 chillies, and 1 teaspoon of mustard seeds.
- Mix #1 and 2 with hung curds, and salt to taste and keep aside.
- Heat ½ teaspoon of oil and splutter some mustard and 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, ashgourd, drumstick, shallots, etc.), along with tomatoes and a tablespoon of sambar powder and turmeric powder.
- Mash the cooked tuvar dal and mix it with the above mixture when the veggies are cooked.
- In ½ teaspoon of oil splutter mustard seeds, fenugreek seeds, 2 pinches of asafoetida, and curry leaves and pour over the sambhar.
5 ] Chickpea Upperi
- Pressure cook some chickpea.
- Heat ½ teaspoon of oil, splutter mustard, 1 red chilli, and curry leaves. Add the cooked chickpea into this.
- Add salt, jeera powder, and pepper and let the water evaporate. Add a spoon of grated coconut after removing from the stove (optional).
6] Vegetable Stew
- Cut carrots, onion, beans into small cubes.
- Cut ginger and green chillies 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 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 loss (1200 calories) helps in achieving your weight loss goals.
All Images Copyright: / 123RF Stock Photo
Beena
June 7, 2019 at 4:33 pmHello,
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.
Payal Banka
June 7, 2019 at 7:45 pmyes you can
Neha
May 14, 2019 at 5:40 pmHi. 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?
Payal Banka
May 15, 2019 at 10:41 am1 soup bowl or 1.5 soup bowl depending on your calorie budget .
Shuhaina
February 19, 2019 at 10:29 pmHi,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.
Payal Banka
February 20, 2019 at 3:41 pmHi ,
with the diet plan mentioned above , you can aim at losing 4-5 kgs in a month .
rohini
February 18, 2019 at 6:54 pmhai 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
Payal Banka
February 20, 2019 at 3:44 pmHi 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 .
Arun k
April 16, 2019 at 9:01 pmHii 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!?
Payal Banka
April 16, 2019 at 9:21 pmyou can follow the diet plan mentioned above . and if you have any issues , you can email us at care@dietburrp.com
Harikrishnan
February 9, 2019 at 5:32 pmHi 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.
Payal Banka
February 20, 2019 at 5:16 pmThank 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.this is a general 1200 calorie diet plan and has helped many. it may be of help to you as well.
AMEER
January 1, 2019 at 5:17 pmHai 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..
Payal Banka
January 5, 2019 at 3:09 pmHi Ameer,
can you do a 45 mins walk in the morning or at night after dinner ? atleast try to .
LISSAN
December 29, 2018 at 3:09 pmI 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
Payal Banka
January 5, 2019 at 3:18 pmits height in cms – 100 .
Amee
October 23, 2018 at 5:03 pmI 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
Payal Banka
November 26, 2018 at 7:05 pmThank 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.
joe
September 26, 2018 at 5:00 pmHi 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.
Payal Banka
September 27, 2018 at 4:48 pmHi 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
Raju
September 19, 2018 at 5:35 pmHi,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.
Payal Banka
September 21, 2018 at 11:49 amHi 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.
Mridula
August 30, 2018 at 4:59 pmHi.. 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.
Payal Banka
August 30, 2018 at 6:31 pmHi 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 .
Eman
August 21, 2018 at 2:08 pmHi, 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?
Payal Banka
August 29, 2018 at 4:29 pmHi 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. – 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.
Akhil augustin
August 6, 2018 at 3:29 pmHi, 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?
Payal Banka
August 7, 2018 at 6:48 pmHi Akhil , yes , with the exercises mentioned above in your comment , you will definitely lose good weight if you follow the above mentioned diet plan.
Chanjal
July 29, 2018 at 8:09 amHi,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
Payal Banka
July 29, 2018 at 8:05 pmHi 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 ..