When you browse the internet to find some weight-loss diets, it is a rare chance that you would find a diet chart that suits your diet cuisine. I decided to plan out diets for all possible cuisine that I know of. So here is a 1200 calorie Tamil diet plan for weight loss.
Tamil diet plan for weight loss (1200 calories)
| 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 | |||
| Sprouts dosa | 2 small | 200 | 5 |
| Tomato + onion chutney | 1 cup / 50 gms | 20 | 0.5 |
| Total calories-220 | Protein-5.5 | ||
| OR | |||
| 2 Egg White omlette with capsicum | (2 egg white ) | 150 | 7 |
| Brown Bread Slice | 2 no. | 100 | 3 |
| Total calories-250 | Protein-10 | ||
| MID MORNING | |||
| Apple / Mixed fruit bowl | 1 med / 50- 60 gms | 40 | — |
| Green Tea (No Sugar) | —- | —- | —— |
| LUNCH | |||
| Vegetable brown rice pulav | 1/3 rd soup bowl (50 gms uncooked) | 200 | 3 |
| Cucumber and onion raita | 1 small bowl | 75 | 3.5 |
| Mix veg salad | 1 bowl | 30 | 2 |
| Total calories-305 | Proteins-8.5 | ||
| OR | |||
| Ragi balls (kaali), | 3 medium size | 200 | 6 |
| Vendakkai Poriyal (ladyfinger veg) | 1 med bowl | 48 | 2 |
| Keerai thandu Sambar | 1 med bowl | 75 | 3 |
| Salad | 1 med bowl | 30 | 2 |
| Total calories – 353 | Proteins – 13.5 | ||
| 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 |
| Pachai payaru sundal (sprouted green gram) | 1 bowl | 70 | 4 |
| Total calories-105 | Protein-6 | ||
| DINNER | |||
| Samai Khichadi (fox tail / little millet khichadi) | 1 soup bowl | 255 | 7 |
| Thayir pachadi | 1 med bowl | 70 | 1.5 |
| Salad | 1 medium bowl | 30 | 2 |
| Total calories-335 | Proteins-10.5 | ||
| 10 minutes walk post-dinner + 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 | ||
| Full day | Total calories 1191 | Total protein 45 | |
Note:
This 1200 calorie Tamil diet plan for weight loss will help you lose 3-4 kgs weight in a month. This Tamil diet plan for weight loss is best to be followed along with a 45 minutes workout schedule. You can choose walking, swimming, skating, or any other workout. Please note that the above mentioned Tamil diet plan for weight loss is for reference only.
Important Tips to follow with a weight loss diet:
Along with the above mentioned Tamil diet plan for weight loss, you can follow the below-mentioned tips to lose good weight.
Don’t miss your meals:
A lot of people are of a view that if they miss a meal / skip a meal, they will lose weight but that is not correct. Instead of losing weight, you end up eating more at the next meal. You would keep thinking about food all the time and will rather gain weight. Just eat right and you should be good. Place your food at 3 hours interval, and avoid anything that you know is not right.
Post Meal walks:
small steps can help in major results sometimes. Getting inactive after meals will only add up on the weight machine. You need to walk for at least 10 – 15 minutes after you finish your lunch as well as dinner. This will not only help in losing weight but also in maintaining your blood sugar levels.
Make a shopping list:
If you shop from supermarkets, you should make a shopping list before you step into such stores. The colorful display of calorie-laden mouth-watering foods will make you forget about your health goals in less than a minute. It is wise to have a shopping list ready and to go by it.
Be wise:
Smart marketing plans can easily fool anyone easily. Just because a particular chakli/murukku is made up of ragi, does not mean that it was not fried and will help you lose weight. Choose wisely. Read labels, pay attention to the ingredients used as well as the process of cooking involved.
Get your family or loved ones involved:
It is always a good idea to get support from those who care for you. Let them know about your health goals. if your health goal is genuine and practical, you will get support from each one at home and that will serve as a perfect motivation for weight loss. Take your wife/brother/sister or parent with you on a walk, cook healthy and get everyone to eat the tasty salads along with their foods.
Watch your portion sizes:
If you are a foodie type, I know how much you love food. The key is not giving up on tasty food, but watching your portion size. I t is a win-win situation where you get to eat tasty food of you like at the cost of minding your portion size.
Be practical:
Instead of having a huge goal of losing 10 kgs in a month, Aim at losing 2 or 3 kgs. This is a practical and achievable goal. Keep trying and at the end of the month rewards your efforts by doing what you like. Go for a movie or a small trekking trip with friends.
Write it down:
Using a diary or a smartphone application to record your walking, any physical activity or food intake will help you in understanding how you are holding up against your health goal and your efforts are helping you out to reach them. These applications also help you in motivating yourself towards reaching your health goal.
Diet “OR” Exercise :
The word “OR” does not fit well in between diet and exercise. The combination of both Diet and exercise is the best you can do for achieving your weight loss goal. Only dieting, or, only exercising for weight loss is really not enough.
Do not depend on Crash Diets:
There are hundreds of crash diets out there and none of them is really healthy to help you achieve your nutrition. These small-term diets will only harm your health and the weight loss is only temporary. Sooner or later it will all come back.
Don’t become emotional eaters:
If you are upset or stressed or depressed about anything, go out and solve that problem with poise and calm and do not get carried away with comfort foods. They only end up increasing your troubles and weight.
Don’t miss breakfast:
As mentioned earlier, missing on any meal is not an ideal way to lose weight. Breakfast is the most important meal of the day and is definitely not to be missed. Apart from the nutrition perspective, it is also important to consider that the appetite of a person who misses on breakfast grows up to be enormous and the imbalance in food intake causes nutritional imbalances.
You might be interested in reading –
How to lose weight effectively
Indian gm diet plan for weight loss
I hope this Tamil diet plan (1200 calories) helps in achieving your weight loss goals.
Image : Copyright (c) yaryhee / 123RF Stock Photo
Indian diet plan for weight loss (1200 calorie weight loss diet)
Nice article. detail information. I always love to read it. thanks for sharing
Can I drink lime juice(1 lime) in empty stomach?
Can I drink king coconut water in empty stomach?
yes to both …
How much amount of rice daily. I see mentioned as 50g uncooked.
I eat barnyard millet bought from store is it recommended.
yes you can use all kinds of millets if you do not have thyroid issues.
Hi mam,
I am from hyderabad,can we consume coconut water when we are in diet? i don’t eat curd and drink buttermilk.
yes you can 🙂
Hi Mam,
Pls Help! How to reduce gynecomastia without Surgery.
Please Provide gynecomastia Diet Chart.
Thanks for suggestion , will write one on the topic soon 🙂
My 2 yr old LO has milk and egg allergy. I want him to gain weight . Can you suggest a diet plan for him ? We are South Indian non veg (Tamil )
Hi Uma ,
https://www.dietburrp.com/indian-weight-gain-diet-plan-for-lactose-intolerance/ check this for tips . i do not have a lactose intolerance plan for a 2 year old . but you will get an idea of what to give to your baby.
Hai mam,
I have a PCOD problem. I am in 20 yrs old weight 69 kg, Height 152cm. How can i reduce the weight by proper diet? please give the diet plan…. either short or long term
https://www.dietburrp.com/indian-diet-plan-for-pcod-pcos/ check this
Hai mam,
I m 27yrs old wt 78kg heigt 5 ft i m taking tyroid tablet. Also c-sec Can i use tis diet plan i want loss weigt 20kgs. Is it possible? If any changes r tips plz help me..
Hi Daisy,
If you are not breastfeeding, you can use the diet plan mentioned in the article above . it will definitely help
Myself 20 years old girl weighs about 75kg and also suffering from pcos.
Hi Divya ,
Check this – https://www.dietburrp.com/?s=pcod
The girlfriend discovered this blog and said I really should take a glance at it. I’m thankful that I took the time to pay a visit to your webpage, it’s undeniably one of the best I’ve seen
Hi mam
I am 55 yrs and weigh 78 kgs. I am suffering from osteoarthritis of the knees and rheumatoid arthritis and auto immune disease. I have been advised to take rest for 6 months and also reduce weight. I am a pure south indian vagetarian. I dont eat even egg.
Pl advice suitable diet
https://www.dietburrp.com/indian-diet-for-arthritis/ check this . also you can follow the above mentioned diet plan you will be able to lose good weight.
Hi mam i am 25 years old and 75 kgs and 153cms. i am staying at hostel and working . So following your diet is not possible for me . please let me know the exercises to do and walking i will do at morning as you mentioned .Please say the diet to follow for me who residing in tamilnadu hostel .
Hi , chck this – https://www.dietburrp.com/how-to-lose-weight-while-staying-in-a-hostel/
Dear mam
Your diet is excellent and very informative. I am 19 year old girl, I am studying for my entrance exam (and will be going to a hostel for college) so now I have no time to workout and also have to sit continously for very long hours so I have been gaining loose fat in my arms and thighs for the past 8 months along with getting very tired and also facing hairfall.My parents are very busy at work so I get to eat mostly white rice with sambar appalam/ lemon rice with fried potatoes/idli or dosai with cocunut chutney-dinner and breakfast/fried snacks and cakes in evening/ everyday which i know is not very healthy.Can you suggest a suitable easy diet which involves simple methods like boiling,stewing etc which I could make myself in less time( taste does not matter),and a less time workout so that I could lose all the unwanted fat and get toned up while being healthy.
Hi Angel ,
workout can be a 45 mins walk / jog / or a home workout video . you can find on you tube . diet , please see the above mentioned diet plan .. and tell me what items you find difficult to arrange , and i will give you a replacement.
Dear Payal
I am jyotsna 27 years old . 112 kgs and in dire need of losing weight . I need to become selfish and make time for myself to go to the gym . The problem is i am a pure vegetarian but at home since it is a joint family i am allowed to have egg whites . The keto diet calls for chicken and fish . When i am outside i do have chcicken and fish . Are there any meals that i can have outside that might add up to the req fat content or can i just substantiate with coconut oil almonds and nuts. Thank you again very much for your very detailed blog.
Hi Jyotsana ,
Looking at your description , i feel you should not follow keto right now . as it will be full of uncertainties. Rather , you should be following a low cal diet that can be easily followed in day to day life without much a do . Ofcourse exercise is an important part of it . if you would be interested , we can help you with a good diet plan , which will be easily followable and wil help you lose weight with the rate of 1.5 – 2 kgs a week . i am mailing you the details at the email id you left . meanwhile you can check this page – https://www.dietburrp.com/diet-services/
Vanakkam ,
am a regular reader of your blog am a tamilian.
Can i hav sathu mavu kanji for morning breakfast
Hi Naksatra,
Thank you for reading at dietburrp. yes you can have it .
Mam how to make wheat rava kanji.
wheat rawa as in daliya ? broken wheat ?
just pressure cook the broken wheat with 5-6 times 0water (1/2 cup broken wheat – 3 cups water )
and salt .
i am 19 yrs old / i am 56 kg now.i have to lose my weight. actually i do exercising for 15 mins everyday
morning – 1 small cup of tea /1/2 lt of water
breakfast- 2 chappati
lunch – rice with sambar /curries
evening-bowl of vegatable
dinner- 2 chappati
is that okay for my diet plan.but i lost no weight.
Hi gokila ,
nope , it contains too many carbs . you can check the diet plan mentioned in my article above and follow that .. it will help you lose weight . also increase your walking time from 15 mins to 45 mins .
Hi Mam
I’m riding bicycle for 7.5 km everyday and i reduced the intake of rice and i’m mostly eating vegetables rather than non-veg.My diet is as follows
Morning
Half a glass of tea and wheat rava kanji.
Mid morning
Tea
Lunch
White rice with sambhar/curd rice/chappati
Evening
Tea and snacks
Night
Dosa or Chappati with panner or mushroom curry
Can i carry on this pattern or you can suggest me a better one ?
Hi Meshak ,
you can follow this pattern for now , include more salads , fruits and some liquids like ragi kanji , buttermilk , coconut water .
Hello mam..i am trying to loss weight i want to loss 25kg somehow..at morning i sip green tea without sugar and some lemon on tea then breakfast oats upma or brown bread 11 to 12 i have 1 apple then in lunch i have 2chapatis 1cup curd and any vegetable curry then 4 to 5 i have green tea then i go for a walk for 30mnts and then i have fruit salad then at dinner again i have 2chapati vegetable curry mid morning i do some exercise for 20mnts please tell me mam am i following right diet i am eagerly want to loss weight
Yes the pattern is right . please start working out for longer . atleast 45 mins .
Hai mam,for lunch shall I use white rice instead of ragi ball …and one doubt whether I have to follow the same food items for 30 days or I can eat any vegatbles instead of ladies finger
use brown rice . yes change the vegetable .
Hi mam,
I m sindhumathi.I m 20years old girl.I don’t wanna reduce my weight.Bt I need to know what foods and all I can eat regularly.please.
Thank you mam
Hi Sindhumathi ,
en joy every thing that you can eat guilt free. keep fast food and fried food to minimum . raw veggies and fruits should form an important part of your routine.
Age 64 yrs, wt 140 lbs, hr 4′ 9″.
Diet at present- 1cup of coffee with 1 at 7 am
1phulka, 1 katori curry, 1 medium katori sambar, 1 medium rasam, 1/2 cup low fat curd at 12 noon
The same as above minus curd for night
About 10-12 dry fruits.
Fruit sparingly taken
Is this fine? Pl guide further
Walking for about 30 mts perday
My target to lose 10 lbs in 3 months’
Water in take abt 1-1.25 ltrs.
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 yuvarani. I am 31 yrs old. my wt is 73. How to reduce my wt. I am eating veg food only. Sometimes I feel very hungry. So I had more food. I don’t like non veg food and coffee,tea. How to reduce my wt. plz ry 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.
I followed the above diet chart.for 1 month. I feel like I have inch lose in hip. I lose 1/2kg only.. Can i continue this chart.
Hi Vidya ,
yes follow this chart .. are you exercising ? you need to workout for 45 mins every day to lose better weight
Hai madam iam ganapathy I have lots of lipoma in my body. What can I do for that? And Which food eat for that? Plz reply me. Thank you.
Hi Ganapathy,
lipoma cannot be treated with food .
Hi, I am jasmine 26 yrs old female with height of 5 feet and 58 kgs and am trying the below diet plan with 40 mins of walking, is it good to be continued and how many calories does this have in total for a day?
Bf- I am having 8 soaked badhams with 50 grams of boiled horsegram
Lunch- Raw Gauva,cucumber,carrot salad added with salt in a bowl + 50 grams of boiled black chicpea
Evening- Plaintain soup or 1 cup of tea with biscuits
Dinner- Raw Gauva,cucumber,carrot salad added with salt in a bowl
Hi Jasmine ,
you are consuming aroud 1000 cals .
i am mahendhar , my native is rajasthan but i am living in tamilnadu ,,,, my weight is about 80kgs i am just 18 , i am looking so fatty pls help me to reduce the fat
Hi Mahendra,
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.
——
I followed the above diet chart.for 1 month. I feel inch lose and I have lose half kiloonly.. Shall I continue.. Is this right way..