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 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
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.
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.
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 - 200 ml
1 bowl / medium bowl - 150 ml
1 small bowl - 100 ml
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 :)
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
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.
:) pleasure
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/