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 especially 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 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) | 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) |
| 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.
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 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 as well as a ½ teaspoon of chana dal.
- Add a 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) 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. Splutter ½ teaspoon of mustard seeds and ¼ teaspoon jeera seeds.
- Add a ½ teaspoon of turmeric powder, fry. Now 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 chilies, as well as 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 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 ½ 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 ½ 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
Common mistakes of dieters
Rice in weight loss diet
Burning fat for weight loss
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
This post was Last Updated on February 19, 2020
RD, Payal Banka (Registered Dietitian)RD, Payal Banka (Registered Dietitian) Payal(पायल) is a Registered Dietitian with 15 years of experience. She is a Professional Blogger, Author, and a Youtuber. She is an MBA in Health care and Hospital management. Payal believes in healthy living. Here at Dietburrp, you will find her talking about health, weight loss, fitness, parenting, healthy cooking and how to keep yourself motivated to be healthy.
View Comments
Am a Nigerian and will like to visit Kerala by November ending till 2nd week of January for the meal plan and explore India . How can I proceed with my journey Now?
Hi Dibia ,
Sorry, we dont have a centre , we are into online consultations. you can email us at care@dietburrp.com
Hi, I am a breastfeeding mother. I gain 25 kg weight after delivery. I need a diet plan for reducing my weight
https://www.dietburrp.com/weight-loss-diet-plan-for-lactating-mothers-in-india-without-losing-milik-supply/
Could you please give how much small bowl
And medium bowl
Measures .. any standard measurements??
Which are the main veggies to be avoided when trying to loss weight ??
Any meat we could eat ???
Thanks in advance
small bowl - 50 gms , memdium bowl 100 gms .all veggies are good , only use more colourful veggies for better result .. brighter the colour better ois the veggetabkle for weight loss. , chicken and fish are ok to have for weight loss .
Hi mam,
I eat only 3 times with less quantity. Eventhough I can't able to loose my weight. Your diet plan is very rich meal. If i eat like this plan, i will surely gain my weight
Hi Gini,
Food is just 1 factor that affects your weight .... you havent mentioned much of your details , but the correct way to lose weight is to first find the reason for weight gain. it can be due to hormones and issues like pcos, thyroid , and other , or it can be due to lack of enough sleep and rest , it can be due to absence of physical actuvity. If you are already eating less and still cant lose weight , you must first find this basic reason.
Hi ma'am,
I m facing a weight gaining problem... Even though i eat very less, i still gain weight and belly fat is increasing. I do excercise but still i m not able to reduce them.
age ? height , weight , and your daily schedule please .
Can I use brown sugar instead of normal sugar
sure , but remember it has the same caalories and effect as regular sugar , its just free of chlorine thats all.
After continuing , with in how many days,we loose our weight
You will start seeing the difference in 15 days time.
Thank you for this amazing tip.
Thank you for reading at dietburrp
Hi ,
I am from Kerala and my diet always have coconut milk based curry every single day for lunch and dinner like fish in coconut milk or drumstick coconut milk curry .. and rice which is sona masoori brand .. I don’t use Matta rice .. my weight is gaining but exercise ..you mentioned no coconut in this diet .. so coconut milk cause weight gain ? And Matta rice or sona masoori which is better option for weight loss if doing this diet
avoid coconut milk gravy .. and using any rice is fine , but you must use a lot of veggies with it.
Hi mam , myself 22 yr old student. weight 65 height 152 l want to reduce my weight into 50 or 49 . I have no medical issues. What all should l do ?
you can try the diet plan in the article above.
hi mam. i am 28 year old working women. i have less activity schedule. my height is 166 and my weight is 74kg..my weight is increasing day by day. mainly in buttock area and thighs.i need to loss weight ...
Hi ,
You can follow the diet plan mentioned in the article. It will help.