South Indian Diet Plan for Weight Loss – You might just laugh out loud. The titillating aromas of sambars and rasams can actually kill your desire for weight loss. South Indian cuisine is as rich as a Kanjivaram saree. But this richness will add on to the waist size of each saree wearer.
The healthier side of the traditional south Indian platter consists of a variety of koshimbiri, which nowadays is as sidelined as its position on the banana leaf. But nothing is impossible if you make up your mind. So here is a 1200 calorie South Indian Diet Plan for Weight Loss.
The below-mentioned diet plan is more of a Karnataka cuisine. You may be interested in reading our
Tamil diet plan for weight loss
Kerala diet plan for weight loss
Andhra diet plan for weight loss
South Indian Diet Plan for Weight Loss (1200 calories)
| Food Item | Amount | Calories (kcal) | Protein (g) |
|---|---|---|---|
| Early Morning | |||
| Lukewarm water with lemon | 1 cup | ||
| Tea (without sugar) | 1 cup | 35 | 4 |
| Marie biscuits | 2 | 56 | 1 |
| Breakfast | |||
| Ragi ganji/Rava ganji | 1 glass | 100 | 2 |
| Idli with Sambar | 2 no | 150 | 4 |
| or Neer dosa coconut chutney | 2 no | 150 | 3 |
| Mid-morning | |||
| Fruit salad | 1 m bowl | 40 | – |
| Green tea (without sugar) | 1 cup | 35 | – |
| Lunch | |||
| Ragi ball ( 2 no ) /steamed rice | 1 bowl | 200 | 6 |
| Koshimbiri | 1 bowl | 30 | 2 |
| Bus saaru | 1 bowl | 50 | 3 |
| Cabbage palya | 1 bowl | 50 | 1 |
| Evening | |||
| Green tea (without sugar) | 1 cup | 35 | – |
| Wheat rusk | 2 | 120 | 6 |
| Dinner | |||
| Chapati (without oil) | 2 | 200 | 6 |
| Bhendekai gojju | 1 small bowl | 100 | 4 |
| Curd | 1 medium bowl | 60 | 5 |
| Total | ——— | 1161 kcal | 47 g |
The above mentioned south Indian diet plan for weight loss is a sample plan of how a 1200 cal south Indian diet plan for weight loss must look like. Of course, you can add up a lot of options based on the right choice of veggies. For eg., you can replace bhendekai gojju with brinjal/onion/tomato, etc., whichever vegetable you desire. Stick to the basic recipes of koshimbir and add varieties so that you don’t get bored with the plan. Do read on how you can lose weight effectively.
How to make a personalized south Indian diet plan for weight loss?
To make a south Indian diet plan for yourself, follow the following steps
- Calculate your BMR (Basal Metabolic Rate) to know your basic calorie requirement.
- Calculate your BMI to know how over-weight you are and how much you really need to lose to be healthy.
- Analyze your body stats
These indicators will help you figure out a realistic goal. It is not healthy for any woman to aim at reaching 50 kg without a proper plan. 50 may not be healthy for you. The right weight will depend on your body built, your height, your activity levels, and your lifestyles. I hope this south Indian diet plan for weight loss helps you in achieving your goals. All the best.
You might be interested in reading
Tamil diet plan for weight loss – 1200 calories
Andhra diet plan for weight loss -1200 calories
How to lose fat from hips and thigh
Image – Flickr.com, Author – Macsurak
I am 21 year old,My height is 5.7 and l weigh 66.8 kgs.l need to reduce my weight which diet should be followed.l am from Bangalore.
do you have any medical issues ? if no , you can follow this diet plan in the above mentioned article as well.
Thanks for taking the time to share this wonderful article. This was an excellent post on the south Indian Diet Plan for Weight Loss. Have a great rest of your day and keep up the posts.
Hi docter pyal
I would like my personal diet plane please I need to loose about 4 kg if u can contact me on my email I really appreciate many thanks
Hi Sonia , we would love to be of help to you. Please check this page for personal diet consultation : https://www.dietburrp.com/diet-services/
Hello mam I am Sakthi my age is 15 and my weight is 75 please give me a diet plan
school students – https://youtu.be/4V7oezm_-94
College students – https://youtu.be/AzvLIpznqlA
Teenage girl weight loss- https://youtu.be/3GkEnZBphsI
Teenage boy weight loss- https://youtu.be/d5im3UFztTY
How to increase height – https://youtu.be/Fgjtp0ZzxNo
Am 25 year old i want to loose weight using karnataka diet plan. My current weight is 95
you can use the diet plan mentioned in the article above. it has helped many of our readers and it must help you as well.
for this diet can we add soups at night and i need to lose 5 to 10kgs of weight and my age is 14 i weigh 50 kgs
yes you can
Hi mam ..I’m nireeksha..I’m 19 yrs old ..my weight is 55 kgs..I have pcod..I gained 5 kgs in the last 6 months..plzz suggest me a diet plan to lose weight asap..
Pcod diet – https://youtu.be/mMohoITGNHc
Im 22 year old nd 16 days ago i had 59.6 kg nd i reduced 5.5 kg now 54 kg… i followed ketogenic diet… i want to lose 7 kg more…. with kerala food… please help me
https://www.dietburrp.com/diet-services/
hey,
I am 19 years old and I am 74kg, I want to lose 20 kg in 3 months, which diet will help me for losing 20kg and I used to skip dinner. I used to do the workout from 7:00 to 8:30 am and also in the evening time 7:00 to 8:30 pm. please help me out.
you can use the diet plan in the article above with the workout you mentioned. this will really help.
Hi, i’m vinodh, my height is 178 cms and my weight is 92 Kgs. Can you please suggest me a correct diet plan. my age is 34 now and from Tamil nadu.
https://www.dietburrp.com/diet-services/ for personal plan . You can also chrck this one – https://www.dietburrp.com/tamil-diet-plan-for-weight-loss/
Hii,
I am Carhil .its for my daughter Mam frankly I say she don’t have time to do exercise. Her height is 163 and weight 69 .doctor adviced her to lose 9 kgs. Pls give a diet plan for her.
I will be happy if I get a quick reply . And quick recovery of her.
Thanks
https://www.dietburrp.com/how-to-lose-weight-fast-without-exercise-in-1-month/ check this
Hii,
I am Ana.its for my daughter Mam frankly I say she don’t have time to do exercise. Her height is 163 and weight 69 .doctor adviced her to lose 9 kgs. Pls give a diet plan for her.
I will be happy if I get a quick reply . And quick recovery of her.
Thanks
https://www.dietburrp.com/how-to-lose-weight-fast-without-exercise-in-1-month/
Hello I’m a 34 years old male. I am a non-vegetarian eater who is native to Tamil Nadu. My height is 163 centimeters and the weight is 74 kilograms. Please advise me to reduce my weight to 60 kg without loss of energy. Thank you very much.
https://www.dietburrp.com/tamil-diet-plan-for-weight-loss/ check this
I am 15 years end 5.5 end 73 kg I need to loose weight can in use the above diet chart ???
yes you can use it . it has helped many in losing healthy weight .
Hi ma’am . I am 26 yr old lady from Karnataka. I have 76 kg and 5.4 ft height.
I started eating oats honey water early morning. No loose in diet. Pls give the proper diet plan
Hi ma’am . I am 26 yr old lady from Karnataka. I have 76 kg and 5.4 ft height.
I started eating oats honey water early morning. No loose in diet. Pls give the proper diet plan
Hi Rohini,
You can use the diet plan mentioned above .. this will really help in weight loss.
Hii,
I am Carhil .its for my daughter Mam frankly I say she don’t have time to do exercise. Her height is 163 and weight 69 .doctor adviced her to lose 9 kgs. Pls give a diet plan for her.
I will be happy if I get a quick reply . And quick recovery of her.
Thanks
https://www.dietburrp.com/how-to-lose-weight-fast-without-exercise-in-1-month/
Hi mam this is shruthi I’m 32 years old my weight is 78 need to put down my weight by 10 to 15 kg need ur help n I have my irregular periods n I want to start ur 7days GM diet plan first n there after thought to continue with 1200 calories diet plan is that correct way please replay
Hi Shruthi ,
Have you checked with your gyneac about the irregular cycle ? Do you have any other symptom of hormonal dysfunction ? has the weight gone uo in the last fe days / months ? i think its important to consider this before deciding on diet , if it is hormonal, the weight would not go down despite your efforts , unless a proper treatment is done …
other than that yes GM and then 1200 calorie diet plan will be a good way to handle the weight.
Hi, I am Vijay born on 12th July 1992(age:26), height:167 weight:75. Can you please suggest me my weight loss target, diet and simple exercises.
check this – https://www.dietburrp.com/how-to-lose-weight-effectively/
Dear Madam,
Myself Aruna aged 29 years weighing of 66 kg & having PCOD, Doctor suggested to reduce atleast 10 kg & recommended to avoid rice by replacing with Millets. Following the same, please suggest me is it ok or still need to do more. Please help me Maam..
Your’s Faithfully,
Aruna.
Hi Aruna,
check this – https://www.dietburrp.com/indian-diet-plan-for-pcod-pcos/ and this – https://www.dietburrp.com/diet-for-pcos/
I am 20 yrd old I am 175 cm tall I have 75 kg weight I want reduce my weight 15 kgs I am a student so don’t have so much time to invest in exercise I don’t mind if the weight loss will take 1or 2 yrs also plz help
Hi Haritha,
take out 30 mins everyday for a walk / jog , morning or ning . if you are adamant at weight loss, you will find a way . along with this , you can follow the siet plan mentioned above. this will help uou in a very good way for weight loss, actually you dont need to wait for 2 years , 6- months are enough to meet your target.
Hello mam I lost my weight about 8kgs on November after that I can’t able to lose even half kg am so frustrated give some ideas mam
Your body must have gotten used to the exercises and walking you do and now adjusts to whatever little calories you are intakingf. this happens in a lot of cases where despite of all efforts you dont lose a bit. breaking this plateau requires a lot of patience …. here is what you can do …….. exercise wise – stop doing what you are already doing for a week … and then you surprise your body with a new activity .. for ex – you have been walking all these days , so now change your activity to swimming / zumba dancing / skatting / gyming / playing badminton or lawn tennis … whatever suits you best. tai chi and kick boxing and pillates work excellently in such cases., i know its hard to find time and availabilty of such sports around you .. but if you want to get there .. you need to find harder !!
Food wise – surprise your body yet agin by co nsuming food stuffs that you never did .. it changes your metabolic graph and hence makes you lose weight …. ex – if you have been eating wheat and rice as staples so far … dont eat them for an entire week , and consume other cereals like bajra , jowar , or ragi …. this funda has worked superbly with my clients .. you can try and see if it suits you too ..
Mam can I walk in the upstairs by putting 8
Number is tat effective for last five kgs
yes .
Hi this is Sowmya ,20 yrs old. My height is 5’7″ nd weight is 65 kgs. Basically am a Hosteler so i can’t do any exercise so i get more fat in my belly and lower body.Please give me any suggesions……..
Hi Sowmya ,
check this – https://www.dietburrp.com/how-to-lose-weight-while-staying-in-a-hostel/
Hi this is me Sandhya im doing 30 mins walking, 200 rope skipping and 30 mins cardio workout everyday. Im eating special k in morning, apple + cucumber salad in afternoon and 2 chapati in night will i’ll lose 10 kgs per month
Hi Sandhya , with the diet and exercises that you have mentioned , you can lose around 3-4 kgs in a month and that is a healthy weight loss/
Hi mam i am vijay from karnataka my hight 5.6 and weight is 158pounds so i will exersise for hour morning but i dont know about diet plzz send me diet plan for me with food those can avilable in karnatak i am having just 25 BMI so help me out plzzz i kindly request you
Hi Vijay ,
you cAN USE THE diet plan mentioned above .
Hi mam my name is Anuja I’m 5.7 feet height and I’m 75 kg and I hàve polycystic ovary problem i took Gm diet on this week can you please tell me how I can come back 62 ?
Hi Anuja ,
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.
Hi ma’am,
This is Prashant a 42 year old, 179 cm male, weighing about 123 kg. I do 45 min walking every morning and play 45 min of table tennis every evening. My resting HR is about 50 and normal is about 70. BP stays at 135/90. I need to bring down my weight to a level so that my BMI should be max 33(job requirements). I have 4 months to achieve this. Kindly guide me with a suitable diet plan. I am a non vegetarian but can manage with veg only.
Hi Prashant ,
check this – https://www.dietburrp.com/diet-services/
Hi mam..i am a married women i have 2year old daughter..i got conceived 2months before then i eneded up miscarriage that shattered me please i want to lose weight my weight is 90kg..please mam suggest me some simple diet plan that i can afford easily i am from middle class with simple earning..please mam help me out as i eagerly want to loss weight and become fit and normal my goal is to reach atleast 60kg..
Hi Rabia , the abive mentioned plan willa also help . or you can check our weight loss diet section . there are so many diets charts , you can choose based on suitability
Hi madame,
I am a 48 year old male with height 6 feet and weight 100 kg. I would like to bring down my weight at the rate of 1 kg per week, to about 90 kg. Is there any diet cum exercise plan that you can suggest ?
FYI – I do moderate exercise / yoga daily for 30 minutes and I follow a strict vegetarian diet. Look forward to your reply. Thanking you in advance !
Hello sir ,
yes we can plan a diet for you to suit your requirement and lifestyle .please see this – https://www.dietburrp.com/diet-services/
Hi mam,, I’m Tejashwini from Bangalore, I’m a student,, my age is 19,, and my Weight is 83,, Plzz suggest me a diet plan ,,so that I can reduce my weight to 65/60,,Plzz mam.
Hi Tejaswini ,
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.- 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.
Mam my weight is 70 kg and height is 5’3 . I want to reduce my fat . Recently I transferred from East zone to south India .
Always take food outside.
Pls suggest how can I reduce my fat.
https://www.dietburrp.com/how-to-lose-weight-while-staying-in-a-hostel/ check this
Hello mam
Am a lactating mom for 3 months old baby i have few questions.
1. Can i add pineapple n pears , oranges in my salad?
2. Can i eat salad alone for dinner , if it s k means wat s t quantity.?
3.nw can i do moderate exercise lik walking, cycling?
Waiting for ur kind answers mam.
Hi Kala,
1. Can i add pineapple n pears , oranges in my salad?
– you can start including these citrus fruits one by one and in little quantity in your diet . please check for ay symptoms if your baby shows . If all is normal you can go ahead with it . after 6 months you will not have any quantity limitations too.
2. Can i eat salad alone for dinner , if it s k means wat s t quantity.?
– you are breast feeding and your baby is too small to take top feeds , hence it is best to have a healthy balanced diet . you can bring diettary changes after your baby starts on top feed .
3.nw can i do moderate exercise lik walking, cycling?
– check this for entire guidelines on weight loss after pregnancy – https://www.dietburrp.com/how-to-lose-pregnancy-weight/
Hi Mam, my name is suji i am 28yrs old , I have pcod issue so i am getting over weight (115kg) my height is 5.3 kindly suggest me how to reduce my weight through diet ..
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.
Hi Mam,
I am Revathi. My age 23 . My weight is 79 . i want to reduce the weight.What are the steps i need to follow. Please 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. – 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 would like to know if you have any weight lose diet for 37 yr old woman to lose 25 kg , (non veg diet if possible) Kerala style.
Please help
thank you
yes . we do have . please see this – https://www.dietburrp.com/diet-services/
hi ! I’m 23 please answer to my query
Hi . I am 23 year old girl from Karnataka,157 cms height,59 kgs . I need to lose the fat around my waist and get down to 54 kgs.Please suggest me a meal plan and exercise plan.
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.
Hi I’m Sam from andhra my height is 5.1′ and weight 58.5 kgs and I’m female. I kept on increasing weight since 2 years. I just started doing cycling/treadmill for 30 minutes and drinking green tea with honey on empty stomach and evening green tea with honey. Having oats in the morning and afternoon normal lunch and evening oats or 2 chapathi. I want to lose around 8 kgs in 3 months..But i couldn’t. Plz help me in doing that..
you need to increase the workout time to 45 mins . and follow the diet plan mentioned above. this will help