Indian Weight Loss Diet Plan Chart: A 7-Day Diet Plan for a Healthy Life

According to research, most adults in India between the ages of 18 – 49 gain around 1 kg each year. Hence, prioritising weight gain should be key.

The importance of aiming for healthy body weight cannot be stated enough. But what’s interesting is that everyone thinks of what constitutes to be ‘healthy weight’ differently. For some, it’s about gaining a specific target weight on the weighing scale; for others, it’s about losing inches on the waist.

One must be confident, happy, and at peace when following a weight loss diet. Pushing yourself to the extreme can be unhealthy and can also cause you to binge on unhealthy foods when you fall off the wagon.

That said, for people who are obese, being overweight can lead to severe health issues and increase the risk for numerous other serious ailments such as:

Hypertension

Being overweight leads to problems like high blood pressure and hypertension. Studies indicate that losing even five kilograms can improve hypertension.

High cholesterol

A person who is overweight can accumulate bad cholesterol (LDL) and experience reduced levels of good cholesterol (HDL).

Coronary heart diseases, heart attack, and stroke

Data claims that a 5 to 10 kg weight gain after age 20 increases the likelihood of middle-aged women developing heart disease and high blood pressure by 3 times. Obesity, coupled with hypertension, can cause cardiovascular diseases.

Diabetes

Overweight individuals are likely to develop type 2 diabetes as the cells begin to resist insulin due to excess weight. Diabetes is also very highly prevalent in India, so you need to take adequate prevention measures.

Certain cancers

As per the Nurses’ Health Study, “Adult weight gain—even after menopause—can increase the risk of postmenopausal breast cancer.” Additional research indicates that obesity can cause cancers of the breast, pancreas , gallbladder, liver, kidney, endometrium , etc.

Chronic inflammation

Overeating puts your immune system into overdrive, which eventually causes excessive inflammation. Plus, your body’s metabolism gets affected as well. Hence, reducing weight can keep inflammation at bay.

Gallstones

An obese person accumulates cholesterol in their bile, leading to gallstones. Data claims that losing weight in a sustainable and healthy manner can reduce this risk significantly.

You need to stay within a specified range of Body Mass Index (BMI) to fall into the ‘healthy weight’ category. However, you can also gauge your level of physical health by looking for key factors such as:

• Increased energy levels
• Better quality sleep
• Positive mindset and mental peace
• Increased happiness and emotional contentment

So when you’re targeting weight loss, make sure to factor in the above lifestyle factors that also double up as ‘markers’ for healthy living.

Let’s understand what we mean by BMI and how it can be calculated.

Here are the top four reasons why you need to understand your BMI range:

• You’ll get to know if you weigh in accordance with your height.
• It’ll act as a wake-up call for you, offering a glimpse into whether you’re at risk of certain diseases.
• You’ll be better prepared to undertake any preventive measures to keep your body weight in check.
• You get to decide what diet and lifestyle changes to follow in order to lead a healthier life

In terms of the risks involved, the higher the BMI, the greater the risks related to obesity. You can calculate it by measuring a person’s weight in kilograms divided by the square of height in meters. For example, a 70 kg adult who is 1.75 m tall will have a BMI of 22.9.

Here’s the formula for it:

70 (kg)/1.752 (m2) = 22.9 BMI

Healthy BMI Range for Indian Males and Females:

For the Indian population, BMI is calculated differently and includes additional categories based on body fat. The normal BMI cut-off for Indians is 23.

It also helps to know that according to studies, Indian women are more likely to be obese than men.

While BMI is an important metric doctors look at, there are also a number of other health parameters which need to be considered to provide a holistic view of your health:

Visceral fat: 0.5 to 9.5 is a healthy range

Total body fat percentage: The range for a healthy body fat percentage depends upon your age, gender and activity levels.

Body fat percentage for women:

Body fat percentage for men:

Calories play a vital role in losing weight. Over the years, experts have spoken about the “Calories in, calories out” model at length. The logic is simple. As long as you’re eating fewer calories than you burn, you should be losing weight. In basic terms, you need to follow a calorie-deficit diet to lose weight.

This is why you need to control your calorie intake and also focus on what type of food you’re eating. You may be eating less than 1200 calories, but if you’re indulging in foods
(even in restricted quantities) such as samosa, pastries, and cold drinks, you’re doing more harm to your body. Thus, it helps to look at the type of food you’re consuming in addition to tracking the calories.

The calories a person needs every day depends on numerous factors.

Top 7 Factors That Can Help Determine Your Ideal Calorie Intake:

1. Goal weight

2. Age

3. Gender

4. Activity Levels

5. Height

6. Metabolism: This process is where your body converts calories from food into energy it can use, even while at rest. Metabolism differs from person to person and is influenced by age, gender, and physical activity habits.

7. Basal Metabolic Rate (BMR): BMR refers to the minimum number of calories your body needs in a 24-hour-period to perform basic life-sustaining functions, such as your heartbeat, breathing, circulation, cellular regeneration, and nutrient processing.

Contrary to popular belief, depriving yourself of certain food groups or eliminating them can prove to be counter-productive in the long run. There is no such thing as a perfect diet chart. Seeking a fast weight loss diet plan or a diet chart for fat loss that promises instant results, may give you the results you are looking for, however, may not be beneficial for your body long term. A low calorie diet chart or a low fat diet chart does not have to exclude some of your favourite foods entirely. It is all about moderation – assessing your body and seeing what works for you. How your body is processing certain foods and reacting to those accordingly.

Overall, if you wish to follow a fast weight loss diet plan you must also think of losing weight sustainably. You will need to craft a  balanced diet chart, which includes:

1. Carbohydrates

As the primary supplier of energy in your body, carbohydrates should ideally constitute 50% of your daily calorie requirement in your Indian weight loss diet plan chart. That said, it’s the right type of carbs that makes all the difference. Simple carbs such as bread, biscuit, white rice, etc. should be avoided as they contain too much sugar.</br/> Carbohydrates are basically the energy source for the body. Your body uses a certain amount of carbohydrates it needs according to your daily calories and the rest it stores as fat. Therefore, if you are looking at a diet chart to reduce belly fat or a slimming diet chart, the type and amount of carbohydrates that you include in your diet plan are crucial.
Instead of simple carbohydrates, go for complex carbs that are fibre-rich and nutrient-dense as they are slow to digest, leaving you feeling full for much longer. You can say goodbye to those hunger pangs with complex carbs such as brown rice, ragi, oats, etc.

2. Protein

A typical pattern that most vegetarian Indians have is their inability to fulfil the daily protein intake. Proteins are essential for repairing body tissue, muscles, cartilage and skin, in addition to aiding in pumping blood. Best of all, consuming a protein-rich diet can help you lose weight, as it builds muscle and burns more calories than fat.
Approximately 30% of your diet should consist of protein. A high protein vegetarian diet for weight loss would include healthy sources of protein such as whole dals, paneer, chana, milk, leafy greens, eggs, white meat, and sprouts. As a thumb rule, try to consume one helping of protein along with every meal.
A typical non veg diet plan for weight loss should include lean meats such as lean beef, chicken, turkey and white fish as they also great sources of protein.

3. Fibre

As mentioned earlier, consuming fibre-rich foods can help you stay full for longer periods. Including fibre rich foods in your Indian weight loss diet plan chart aids in digestion and protects your heart’s health. Ideally, a proper diet chart for weight loss includes the consumption of at least 15 gm of fibre every day. Good sources of fibre include oats, lentils, flax seeds, apples and broccoli.

4. Fat

Every person who wishes to lose weight fears the ‘fat’ group of foods. However, what most people don’t know is that there are good, essential fats which help synthesise hormones, store vitamins, and provide energy. Keto diet plans for weight loss are actually becoming an effective way of losing weight. Keto diet plans revolve around consuming a majority of foods in the healthy fats group while eliminating or consuming very less of carbohydrates. The idea behind this diet plan for weight loss is that the body learns to use fat stores for energy instead of carbohydrates. However, it is essential that in your keto diet plan you consume only healthy fats while eliminating bad fats like saturated and trans fats as they increase blood cholesterol levels and low-density lipoprotein (LDL) levels.
20% of your diet should comprise healthy fats. These include polyunsaturated, monounsaturated, and omega-3 fatty acids. You can also use heart-healthy oils such as olive oil, mustard oil, soya bean, sesame, sunflower, groundnut oil etc. when cooking.
In fact, you can also consume a spoonful of ghee every day, which is extremely healthy for your joints. Make sure to avoid trans fats at all costs.

5. Vitamins and Minerals

Finally, vitamins A, E, B12, D and minerals calcium and iron deserve a special mention. These nutrients aid in metabolism, maintain nerve and muscle function, bone health, among other things.
Note that plants, meat, fish, nuts, oilseeds, fruits and green leafy vegetables are all sources of rich vitamins and minerals. Ideally, you should consume 100 grams of greens and 100 grams of fruits every day. A gm diet chart for weight loss, for example, focuses on consuming a majority of fruits and vegetables in a structured manner making it one of the most natural weight loss diet plans among many others.

It is important to understand if your body receives the required level of these nutrients throughout the day. To gain more clarity, you can always perform a full-body check-up or condition-based health check up to know if you are deficient in a specific vitamin or mineral.

In simple terms, an Indian weight loss diet plan in 7 days has to take into account various factors such as gender, geography (as North Indian diets differ from South Indian ones), meal preferences (vegetarian/vegan/non-vegetarian), etc.

Here are four easy weight loss diet plan charts for your ready reference.
Please make sure to speak to your nutritionist to customise the plan based on your needs.

7-Day Weight Loss Diet Menu (Vegetarian) – 1200 Calorie Diet Plan

Note: Before we outline the details of this vegetarian weight loss diet plan, please ensure that you consult with a nutritionist.

Vegetarian Diet Chart for Weight Loss in 7 Days

In between fillers (if hungry) for all 7 days include skimmed milk paneer (100 gm), 1 bowl of mixed vegetable salad, 1 cup of seasonal fruits and a glass of buttermilk, or a cup of tea with less milk and jaggery.

7-Day Weight Loss Diet Chart (Non-Vegetarian)

Non-Veg Diet for Weight Loss

7-Day Easy Weight Loss Diet Plan Chart (North Indian)

Below, we have outlined a few variations you can include in a North Indian diet plan that you can customise according to your needs and taste buds and follow for 7 days. Be sure to consult your nutritionist for any health concerns before following this diet plan.

7-Day Weight Loss Diet Chart (South Indian)

This is a generalised 7-day South Indian diet plan that you can customise according to your needs and taste buds. Just make sure to include healthy alternatives and speak to your nutritionist about creating a personalised and natural weight loss diet chart.

Starting a diet is easy, but sticking to it is the difficult part. After a few days of following your Indian weight loss diet plan chart, you might experience cravings for unhealthy foods that used to be a part of your diet. This is completely normal, so don’t feel guilty about it. Instead of giving into your cravings and derailing your diet plan, you should learn helpful techniques to manage your cravings. The key here is to not ignore your cravings, but instead handle them in a healthy way. If you try to suppress your cravings, then you’re more likely to give in to extreme binge sessions.

In this section, we will highlight some handy tips you can follow to ensure that you don’t stray from your Indian weight loss diet plan and extract its maximum health benefits:

1. Avoid starving yourself

No one makes rational decisions on an empty stomach! Starving yourself can make you more prone to binge eating on unhealthy food. This is not a rapid weight loss diet plan. Being constantly hungry can also affect your mood and productivity. Instead,
eat 5-6 smaller meals a day to keep yourself full while limiting your calories.But remember that portion control is key.

2. Drink a lot of water

Sometimes, you might mistake your thirst signals for hunger. Staying hydrated is key to cutting off those untimely hunger pangs. Best of all, water has no calories, so stay hydrated and have six to eight glasses of water daily. If you want some variety, include green teas, herbal teas or chamomile tea in your Indian weight loss diet plan chart for some zero-calorie hydration.

3. Eat fibre-rich foods

In many cases, you might be eating a sufficient number of calories but will still feel hungry because your meals are low in fiber.
Fiber can keep your stomach full for longer periods of time. Ensure you eat a lot of fruits, vegetables and whole grains. When you feel hungry, snack on some raw carrot sticks or a spicy sprouts salad to stay full.

4. Avoid overindulging on cheat days

Cheat days can be a great tool to stay on track with your diet plan, but overindulging can set back your progress. If you find it difficult to control your food intake during cheat days, then try to have small portions of your favourite food once or twice during the week. This way, you won’t need one entire cheat day to indulge.

5. Make sure to use a food journal

In many cases, you might be consuming more calories than you think through mindless snacking. To avoid this, keep a food journal or a calorie counter app to keep track of
everything you eat. This will give you an accurate view of how many calories you’re consuming.

6. Have an early dinner

Metabolism slows down at night, so eat early and have a light dinner. According to experts, you should eat your last meal by 8 pm at the latest.

Regular exercising and dieting go hand-in-hand. So, if you’re only following a quick weight loss diet plan, you won’t shed weight as rapidly. But here’s the real question: “How much should you be exercising every day?”

Ideally, you should perform aerobic/cardio exercises at least three times a week for a minimum of 20 minutes per session. You can slowly build your stamina and work on increasing the duration of the workout.
Whether you’re worried about losing weight or maintaining your weight, exercise is essential.

Importance of Following a Proper Exercise Regime:

• It can boost your metabolism.
• It improves the quality of sleep and boosts your energy levels.
• It helps you maintain and increase lean body mass, which boosts the number of calories you burn each day.
• It can reduce your blood pressure and cholesterol levels, and prevent the onset of other lifestyle-related
  diseases such as thyroid, diabetes, etc.
• It contributes to a sense of confidence and holistic well-being and lowers signs of anxiety and depression.

Low-Impact Exercises for People of All Categories of BMI :

To start with, engage in the following low-impact exercises which are ideal for people of all weight categories:

• Walking: Brisk walking for 30-60 mins can burn between 370-460 calories. Try to aim for walking 7,500 steps a day to start with, at a good pace.
• Swimming: Swimming for 30 mins can burn around 580 to 730 calories.
• Water Aerobics: Water aerobics helps improve your heart health by lowering your blood pressure and your “bad” LDL cholesterol levels.
• Yoga: Though not as intensive as other forms of exercise, yoga can deepen your meditation practice, enhance flexibility as well as your balance.
  Plus, yoga can help you lose weight as it has been seen that people who do yoga regularly eventually become more mindful about what they are eating.
• Gentle Pilates: Pilates helps you recover better post an injury, improve posture, and develop core strength. Plus, it helps tone up the body, build lean muscle, and improve body posture.

Q1. Can I lose weight by exercising 30 minutes a day?

Yes, you can lose weight with 30 mins of exercise a day. However, ensure that you engage in cardio and aerobic exercises. For best results, get in touch with a certified fitness trainer to understand which exercises you should do and for how long.

Q2. Can I lose weight by simply exercising?

No, you cannot lose weight through exercise alone. For sustainable weight loss, you need to eat a nutritious and balanced diet and workout with the right plan in hand.

Q3. What does a balanced diet entail?

A balanced diet plan consists of five key essential nutrients: carbohydrates, protein, fibre, fat, and
vitamins and minerals. In addition to this, you should get 7-8 hours of sleep, stay hydrated, and work on managing unnecessary stress.

Q4. Are carbs unhealthy?

No, not all carbohydrates are unhealthy, but you should restrict the number of carbs in your weight loss diet plan. Carbs found in typical foods such as white rice and bread are bad, whereas carbs found in fruits and vegetables are good. So be mindful when eating carbs in the right portion and of the right type.

Q5. How is fibre helpful for your body?

Fibre is an essential element of a balanced diet. It aids in digestive health and helps prevent heart disease, diabetes, weight gain, cancer, etc. More importantly, fibre-rich foods keep you full for a longer period of time. It can be found in a variety of foods such as oats, cereals, rice, vegetables, fruits etc.

Q6. How useful is the body mass index?

BMI is simply a calculation of your size, which factors in your height and weight. A normal BMI lies between 18.5-25, and less than this is considered underweight. A person is overweight
if they have a BMI between 25 and 30. A BMI over 30 indicates that the individual is obese.

Q7. Can a calorie deficit diet be considered a healthy way of losing weight?

You must keep your calorie intake at bay in order to lose weight. However, to understand the appropriate range for calorie intake, you should consult your doctor/nutritionist to get personalized dietary counseling. Additionally, remember that a more sustainable form of losing weight is to create a calorie deficit and exercise regularly.

In Closing

Weight loss and dieting are increasingly being seen with a sceptical lens. However, it need not be so. Maintaining a healthy body weight – and by extension, a positive body image – is key to making you feel happy and confident in your own skin.

As long as you’re moving more, eating consciously, and working on your mental health, you don’t need to equate your self-worth with your weight.

One final piece of advice: A rapid weight loss diet plan isn’t solely about the mathematics of calorie-counting, it’s also about understanding the biology and chemistry of eating the right kind of foods that are nutritious and healthy. Thus, you should always consult with a
dietitian to determine the perfect weight loss diet plan for you.

So instead of viewing your diet chart as a quick weight loss plan, think of it as weight management, and approach it in a positive way!