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
Hi mam
I am 29 yr old 177cm 116kg,intaking 40mg BP Tab,I am in Qatar in leading a bachelor life can i substitute any time with items chicken ,dal and kubus which will more convenient
Hi ,
yes yes you can substitute these items .
Thank You Ma'am for your response.. I want to reduce my weight from 64.3kg to 55kg. I am listing what I am doing now. please tell me wil it be good or bad for my aim..
When Wake Up: 1 glass water, 1 glass Coffee without milk
After 1 hour:
1glass water +Gothamb putt/dosa + Kadala curry + Tea
After 2 hours:
Some pieces of Apple + 1 glass water
After 2hours:
a little rice+ meen & curry + sambar+ aviyal+ any thoran+ a little thairu + 2glass water
After 1hour: 1glass water
After 1 1/2 hour: 1glass water AGAIN
After 1hour: some pieces of Orange+ 2 marie biscuit+ Tea
After 4hour: Same as breakfast
Before go to bed: 1glass milk..
pls give me suggestion to change these to loose my weight.
one more..is there any prblm to have a piece of wondercake daily?
Hi Haritha ,
it looks fine , just mind the amount of fat in the curries . no wonder cake please .
Can you please suggest me another kerala diet plan to loose my weight upto 55kg.. Now I am 64.3kg and my height is 160-61 (got 2 measurements frm difrnt places..mostly 160).
I wish to have coffee at morning too.
How much kg Can I loose within a week?
and please include salad recepie that can be made by apple, orange and pine apple.
one more... Can We include Bread toast and egg in weightloss dietplan?
Hi Haritha ,
- yes you can have coffee
- 1 kg in a week
- you cAN SIMPLY MIX THESE FRUITS OR HAVE THEM ALONE
-yes you can include egg white in the plan .. bread is better avoided
Hi Mam I have 19 yr old and ,Iam still studying iam not fatty ,but I hope to take diet ,can you advise a prefect diet
what is you aim ?
Hi,
I am keralite living in australia. I weigh 110 kg and 180 cm tall and would like to reduce my weight to 80 kg. I go to gym 3-4 days per week, so is this diet suitable for me?
Hi Manu , please check this - https://www.dietburrp.com/diet-services/
Hi,
Hope you are doing great out there.
Kerala Diet plan looks promising. Could you please suggest some alternate for lunch instead of rice ?? My regular diet is 3 times meal a day ( skipping mid morning and evening). In case Im following this kerala style. What could be the best replacement for rice ??
Thank you very much for you response.
Regards
Hijas M
you can have 1 chapai , with any poriyal , cooked in less oil . along with salads and rasam / sambar .
Hi , Is there any problem if i intake chappathi and fish curry along with some vegitable curry s on breakfast,lunch and dinner.will it reduce my weight or increase.
Hi Abdul , yes this menu is very high calorie . also the calories will depend on how much quantity of chicken or fish you eat in each meal and how many chapatis . This mihht help in weight gain , bit i am afraid if you are aiming to lose weight , then this is definitely not a right choice
Helo mam.am elishwa 29 year old from Kerala.my WT is 79 KGS HT 155.i would like to reduce 4kgs per month.i started to go gym recently.doing workouts at least for an hour daily.can u pls suggest a weight loss diet plan for me .I am ready to give up rice and all rice based recipies.Pls give me a diet excluded rice.regards.
https://www.dietburrp.com/diet-services/ check this page
hai mam
my waist measurement 42 around the stomach.how can i remove this
https://www.dietburrp.com/how-to-lose-tummy-fat/ check this article .
Is having bananas and brown breads good for diet? And how about having chappathi and fish curry at dinner? I've heard that eating eggs also provide proteins and less kcal. So adding it in diet is also good ryt?
Hi Tinosh ,
you mean weight loss diet ? well you can have bananas as a pre workout snack . and its best to avoid bread , but if you need to have it for convenience , then yes it should be brown bread .
chapati and fish curry is ok to have for lunch , avoid it for dinner.
eggs for dinner will do .