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Healthy 7-Day South Indian Diet Chart For Weight Loss

by
ISSA Certified Specialist in Fitness & Nutrition
Healthy 7-Day South Indian Diet Chart For Weight Loss March 8, 2018

South Indian food is delicious! The magical aroma of curry leaves, the sound of popping mustard seeds, the nutty chutney with perfectly-made dosas, spicy pickles…my mouth is watering already. Imagine what effect it can have when served with a pinch of love! Needless to say, overeating any South Indian food is very easy, which leads to weight gain. But that does NOT mean you have to kill yourself with salads and protein powders. Just tweak your food habits a little. In this article, you will find a 7-day South Indian diet chart for weight loss, foods to eat and avoid, and lifestyle changes to make.

Before that, you must do the following…

Things To Do Before Going On The New South Indian Diet

South Indian Diet Chart For Weight Loss - Things To Do Before Going On The New South Indian Diet Pinit

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  • See Your Doctor

Your doctor will calculate your BMI and BMR, monitor your blood pressure and current medication and then determine if you should lose weight at all and if you do, why you should. This will help you do the following.

  • Write Down Your Weight Loss Goal

Unless you write your weight loss goal down, you will not be able to adhere to it. Planning and execution are crucial to losing weight. Give yourself a deadline of one week and write down how much weight you want to lose. For example, “I want to lose 1.5-2 kgs in one week.”

Well, does this seem like a slow weight loss? Well, here’s what you need to know.

  • Keep Your Weight Loss Goals Realistic

Is it possible to lose 10 kgs in one week? Maybe. You will lose a lot of water weight and muscle mass, which, in turn, will slow your metabolism down. So, basically, you will regain the weight, and your immunity will take a hit. Fad diets are called fads for a reason. Slow weight loss is the best – it will give you time to adjust to a new lifestyle and keep you focused.

Finally, here’s the last but the most important thing you must do.

  • Kitchen Makeover

Stock your fridge and cabinets with whole foods. Use ragi instead of white rice. Buy whole pulses, multigrain atta, quinoa, pure clarified butter, whole-fat milk (yes!), veggies, eggs, fatty fish, and chicken breast (if you are a non-vegetarian), nuts, etc. Toss all the junk food out, including the homemade deep-fried ones, refined sugar, store-bought or homemade sweets made with refined sugar, vegetable oil, etc. We will see more about it later in the article. Now, you are ready to start your new and revised diet. Here you go!

7-Day South Indian Diet Chart For Weight Loss

Day 1 (1500 Calories)

Meals
What To Eat
Early Morning (6:00 a.m.)
1 cup warm water with juice of half a lime and honey
Breakfast
 (7:00 a.m.)
3 millet idlis + 1 small bowl sambar or 2 egg whites + ½ a small bowl of peanut and coconut chutney + 1 cup green tea
Mid Morning
(10:00 a.m.)
1 medium apple or a small bowl of grapes
Lunch
(12:30-1:00 p.m.)
2 ragi balls + Vegetable curry + 1 cup rasam + 1 cup buttermilk
Post-Lunch
(3:30-4:00 p.m.)
1 cup green tea + 2 Marie biscuits
Dinner (7:00 p.m.)
2 rotis + 1 medium bowl of vegetable curry + 1 cup spinach daal + 1 small bowl of curd
Bed Time
(10:00 p.m.)
1 cup warm milk with a pinch of turmeric

Total Calories Consumed – 1489

Why This Works

Warm water with lime and honey kick starts your metabolism, maintains the internal pH, and boosts your immunity. Millet idlis are super healthy, and peanut and coconut chutney will provide your body with healthy fats and protein. Choose sambar or egg whites as a source of lean protein, which will keep you active throughout the day. Green tea helps flush toxins out and keeps your hunger pangs at bay. Apples or grapes are good sources of vitamins and minerals. Ragi balls provide energy. Have any vegetable curry and a cup of rasam to support your body functions. Buttermilk and curd help in digestion. Marie biscuits, though not healthy, will help you relax with a cup of green tea. Avoid having white or brown rice for dinner, and consume no more than two rotis. You can have one extra cup of daal if you feel hungry. Drinking warm milk with turmeric will prevent you from snacking on junk and help you sleep better.

You must also exercise along with eating healthy to shed the fat. Here’s your workout plan for Day 1.

Day 1 Exercise Plan

  • Warm-up – 10 mins
  • Rope jumping – 3 sets of 50 reps
  • Crunches – 2 sets of 15 reps
  • Bicycle crunches – 2 sets of 15 reps
  • Leg-up crunches – 2 sets of 15 reps
  • Sit-ups – 2 sets of 15 reps
  • Russian twist – 2 sets of 25 reps
  • Flutter kicks – 2 sets of 30 reps
  • Scissor legs – 2 sets of 15 reps
  • Leg raises – 2 sets of 15 reps
  • Brisk walk – 10 minutes
  • Cool off by doing some stretching exercises

[ Read: Top 15 Core Strengthening Exercises ]

How You Will Feel By The End Of Day 1

By the end of Day 1, you will feel refreshed and active. Adhering to the diet plan will not be a problem as you will be consuming healthier versions of familiar foods in adequate amounts. If you exercise after a long time, you will experience body pain, and that is why you need to warm up and cool off properly before and after exercising. Make sure you don’t overdo the exercises. Check with your doctor to know if you are allowed to do vigorous cardio or weight training before you start exercising.

Day 2 (1400 Calories)

Meals
What To Eat
Early Morning (6:00 a.m.)
1 cup warm water with juice of half a lime and honey
 Breakfast
(7:00 a.m.)
2 medium rava dosas + tomato and onion chutney + 1 cup black coffee + 4 almonds
Mid Morning
(10:00 a.m.)
1 boiled egg or 1 cup watermelon
Lunch
(12:30-1:00 p.m.)
1 small bowl brown rice + 2 rotis + 1 cup bendekai gojju + 1 cup sambar + cucumber and carrot salad + 1 cup buttermilk
Post-Lunch
(3:30-4:00 p.m.)
1 cup black coffee + 1 saltine cracker
Dinner
(7:00 p.m.)
2 rotis + 1 cup mixed daal + 1 medium bowl vegetable kadalai curry or chicken curry + cucumber, onion, and tomato salad + 1 small cup curd
Bed Time
(10:00 p.m.)
1 cup warm milk with a pinch of turmeric

 

honey detoxifies your system and boosts your immunity. Rava dosa is crispy and healthy. Use olive oil or clarified butter to make the dosa. Almonds are loaded with vitamin E and healthy fats. Black coffee without sugar and cream helps suppress your appetite, and the caffeine content keeps you active. One boiled egg or a cup of watermelon will curb your cravings until lunch. Consume lots of veggies, daal/sambar, or chicken for protein. Buttermilk or curd keeps your digestion and metabolism active. Don’t forget to have warm milk with turmeric before you go to bed to get good rest.

On Day 2 too, you must exercise. Here’s what you need to do.

Day 2 Exercise Plan

  • Warm-up – 10 mins
  • Brisk walk – 10 mins
  • Cross cycling – 15 minutes
  • Bicep curls (2.5 kg) – 2 sets of 12 reps
  • Hammer curls (2.5 kg) – 2 sets of 12 reps
  • Triceps extension (2.5 kg) – 2 sets of 12 reps
  • Front raises (2.5 kg) – 2 sets of 12 reps
  • Lateral raises (2.5 kg) – 2 sets of 12 reps
  • Lat pulldowns (set weight at 20 or 30 kg)- 3 sets of 12 reps
  • Bent over rowing (2.5 kg) – 2 sets of 12 reps
  • Lunges with medicine ball twist
  • Cool off stretches

Tip: Take at least 10 seconds rest between each set.

How You Will Feel By The End Of Day 2

By the end of Day 2, you will feel more active and start getting the hang of your new lifestyle. Your body will respond positively, and you will know it. And that will keep you motivated to move on to Day 3. 

Day 3 (1200 Calories) 

Meals
What To Eat
Early Morning (6:00 a.m.)
2 teaspoons fenugreek seeds soaked overnight in 1 cup water
 Breakfast
(7:00 a.m.)
2 pesarattus + ¼ cup allam pachadi + 4 almonds + 1 cup green tea
Mid Morning
(10:00 a.m.)
1 cup freshly pressed fruit juice
Lunch
(12:30-1:00 p.m.)
1 small bowl brown rice + 1 cup daal + 1 small bowl beetroot thoran + 1 small cup of sprouts salad + 1 cup buttermilk
Post-Lunch
(3:30-4:00 p.m.)
1 cup green tea + 12 in-shell pistachios
Dinner
(7:00 p.m.)
2 small multigrain atta parotas with 1 cup vegetable kurma + 1 medium bowl mixed daal + 1 small bowl of curd
Bed Time
(10:00 p.m.)
1 cup warm milk with a pinch of turmeric

Total Calories Consumed – 1209

Why This Works

Pesarattus or green moong pancakes are loaded with protein and are a great way to start the day. Green tea helps flush out toxins and keeps your hunger pangs at bay. Freshly pressed fruit juice gives your immunity and digestive system a boost. Have veggies and a good protein source along with brown rice or multigrain atta parota for lunch and dinner. Curd and buttermilk provide good gut bacteria, which aid digestion. In-shell pistachios are great sources of nutrients and keep you satiated. Drink warm milk with turmeric before you go to bed to have a good night’s sleep and be ready for the Day 4.

Day 3 Exercise Plan

Of course, you will exercise on the third day too. Here’s a workout plan for you.

  • Warm-up – 10 minutes
  • Brisk walking – 10 minutes
  • Lying chest press (3 kg dumbbell) – 3 sets 12 reps
  • Dumbbell pullover (5 kg dumbbell) – 3 sets of 12 reps
  • Knee push-ups – 2 sets of 10 reps
  • Inchworm push-ups – 2 sets of 10 reps
  • Burpees – 2 sets of 10 reps
  • Forward elbow plank – 2 sets of 30-60-seconds hold
  • Side plank – 2 sets of 30-second hold
  • Cool off stretching exercise

How You Will Feel By The End Of Day 3

By the end of Day 3, you will notice a slight difference in your appearance. And that’s because you would have lost a good amount of water weight. You feel active, and the muscles in your body are defined. When you see that your hard work is producing results, you will be more inspired, stay focused, and look forward to Day 4. 

Day 4 (1200 Calories) 

Meals
What To Eat
Early Morning (6:00 a.m.)
2 teaspoons fenugreek seeds soaked overnight in 1 cup water
 Breakfast
(7:00 a.m.)
Quinoa upma + 1 cup green tea
Mid Morning
(10:00 a.m.)
Cucumber slices + 4 almonds
Lunch
(12:30-1:00 p.m.)
1 small bowl white rice + 1 cup ridge gourd daal + ½ medium bowl of stir-fried carrots + tomato and beetroot salad + 1 cup buttermilk
Post-Lunch
(3:30-4:00 p.m.)
1 cup black coffee + 1 multigrain biscuit
Dinner
(7:00 p.m.)
2 rotis + 1 cup mixed veg curry + ½ cup whole masoor daal or 1 piece of fried fish + carrot and cucumber salad + 1 small cup curd
Bed Time
(10:00 p.m.)
1 cup warm milk with a pinch of turmeric

Total Calories Consumed1185

Why This Works

Fenugreek seeds soaked in water boost your metabolism. Quinoa upma is a great protein loaded breakfast that has all the flavors of semolina upma. Cucumber is hydrating and keeps your tummy full until lunch time. Have a lot of veggies for lunch to keep the calorie count low and nutritional benefit high. Multigrain biscuits are filling and having them with a cup of black coffee will prevent your snack cravings. Choose masoor daal or fried fish as a source of protein for dinner. Curd aids digestion. Do not skip having a cup of turmeric milk before you go to bed to sleep better and wake up feeling refreshed in the morning.

Exercises

  • Warm-up – 10 minutes
  • Spot jogging – 5 minutes
  • Full squat – 3 sets of 12 reps
  • Explosive squats – 3 sets of 12 reps
  • Forward lunges – 2 sets of 12 reps
  • Explosive forward lunges – 2 sets of 12 reps
  • Box jump squat – 3 sets of 10 reps
  • Tap tap squats – 3 sets of 10 reps
  • Plie squat – 3 sets of 10 reps
  • Goblet squat – 3 sets of 10 reps
  • Cool off stretches

How You Will Feel By The End Of Day 4

By the end of Day 4, you will look much slimmer, and you will love it. You will stop feeling hungry all the time and look forward to Day 5.

Day 5 (1200 Calories) 

Meals
What To Eat
Early Morning (6:00 a.m.)
2 teaspoons fenugreek seeds soaked overnight in 1 cup water
 Breakfast
(7:00 a.m.)
1 cup green tea + 2 puttus + 1 medium bowl cherupayar thoran
Mid Morning
(10:00 a.m.)
4 almonds + 1 cup watermelon juice
Lunch
(12:30-1:00 p.m.)
1 small bowl coconut rice + 2 rotis + 1 cup moong daal + 1 medium bowl cauliflower kootu + carrot, beetroot, and cucumber salad + 1 cup buttermilk
Post-Lunch
(3:30-4:00 p.m.)
1 cup black coffee + 1 cup unsalted popcorn
Dinner
(7:00 p.m.)
2 rotis + 1 medium bowl yellow daal or chicken curry + a small bowl bendakayi gojju + 1 cup curd
Bed Time
(10:00 p.m.)
1 cup warm milk with a pinch of turmeric

Total Calories Consumed – 1176

Why This Works

The diet includes healthy foods that will keep you satiated and provide nutrition to your body. Give your taste buds a break by having a cup of popcorn with a cup of black coffee. This will keep you interested in the diet plan. And guess what? Day 6 is a cheat day, and a surprise is waiting for you in the next section.

Exercises

Today is your rest day. No exercise today! You can take a leisurely walk in the park if you want, but make sure you give your body ample rest. Resting is as important as working out because when you rest, your muscles rebuild and rejuvenate themselves and become stronger.

How You Will Feel By The End Of Day 5

You will feel great. Not because you don’t have to exercise, but a break from the same routine will give your body and brain the much-needed rest. But don’t indulge in food yet. Follow the diet chart and rest well. Tomorrow is your cheat day.

Day 6 (1700 Calories) 

Meals
What To Eat
Early Morning (6:00 a.m.)
1 cup warm water with juice of half a lime and honey
 Breakfast
(7:00 a.m.)
1 cup filter coffee (use 1 teaspoon sugar) or 1 cup black coffee + 2-3 idiyappams with 1 medium bowl nadan mutta or vegetable stew
Mid Morning
(10:00 a.m.)
1 banana + 2 almonds
Lunch
(12:30-1:00 p.m.)
1 medium cup white rice + 1 small cup kothavarangai puli kootu + 1 cup sambar + 1 small cup sevai pudding (use jaggery and full-fat milk) + 1 cup curd
Post-Lunch
(3:30-4:00 p.m.)
1 cup coconut water or 1 cup black coffee + 1 multigrain biscuit
Dinner
(7:00 p.m.)
½ cup brown rice + 1 cup chicken curry or mushroom and peas curry +1 small cup beans and coconut curry + cucumber and carrot salad + 1 cup curd + a piece of dark chocolate
Bed Time
(10:00 p.m.)
1 cup warm milk with a pinch of turmeric

Total Calories Consumed – 1654

Why This Works

You get to consume 500 calories extra today. This will prevent your weight loss from plateauing, boost your metabolism, and keep your body guessing. This works well for the brain and taste buds too. It is natural and healthy to indulge yourself once in a while. Since you will be consuming more food on this day, do not give your body the chance to store it as fat. Use the extra energy by working out. Here’s a workout plan for Day 6.

Exercises

  • Warm-up – 10 minutes
  • High knees – 2 sets of 25 reps
  • Squats with bicep curls – 3 sets of 12 reps
  • Squats with hammer curls – 3 sets of 12 reps
  • Wall squats – 3 sets of 30-second hold
  • Wall push-up – 3 sets of 10 reps
  • Bridge – 3 sets of 12 reps
  • Cat and cow pose – 3 sets of 12 reps
  • Donkey kicks – 3 sets of 10 reps
  • Mountain climbers – 2 sets of 15 reps
  • Leg up crunches – 3 sets of 12 reps
  • Cool off stretches

How You Will Feel By The End Of Day 6

By the end of Day 6, you will feel more positive and would want to continue this new lifestyle. You will understand your body better and start eating mindfully. Slowly, you will stop craving for sweets or extra food. Keep that positivity going on and let’s move on to Day 7.

Day 7 (1200 Calories) 

Meals
What To Eat
Early Morning (6:00 a.m.)
2 teaspoons fenugreek seeds soaked overnight in 1 cup water
 Breakfast
(7:00 a.m.)
1 medium bowl pongal (use slivered almonds instead of cashews) with coconut chutney + 1 cup green tea
Mid Morning
(10:00 a.m.)
1 cup coconut water
Lunch
(12:30-1:00 p.m.)
½ medium cup white rice + 1 medium bowl Kerala style fish curry or mamidikaya pappu + 2 rotis + 1 medium bowl avial + tomato and cucumber salad + 1 small bowl curd
Post-Lunch
(3:30-4:00 p.m.)
1 cup green tea + 1 medium bowl puffed rice + moong sprout salad
Dinner
(7:00 p.m.)
2 rotis + 1 cup spinach daal + stir-fried beetroot + cucumber and tomato salad + 1 cup curd
Bed Time
(10:00 p.m.)
1 cup warm milk with a pinch of turmeric

Total Calories Consumed – 1128

Why This Works

Pongal is a favorite breakfast of many people. The trick is to have it in controlled portions and use ingredients that are low in calories. Use almonds instead of cashews and pure ghee instead of oil or butter. Coconut water is an excellent source of natural electrolytes that will help balance the salts in your body. For lunch and dinner, balance the macros as you have been doing for the past few days. Puffed rice and moong sprout salad are tasty. You can take a break from multigrain biscuits. On this day, you will exercise, but the workout will be a little different from what you have been doing for the past few days. Here’s your workout plan for Day 7.

Exercises

Choose any of the following forms of exercise:

  • Yoga
  • Aerial yoga
  • Swimming
  • Dancing
  • Jogging
  • Zumba
  • Bicycling
  • Calisthenics
  • Kickboxing

Finish your routine by meditating for at least 10 minutes. Yes, it will be difficult in the beginning, but sit there, close your eyes, and let different thoughts cross your mind. It’s ok. You cannot master the technique of meditation in a day. The more you practice, the more your mind will be in control.

 How You Will Feel By The End Of Day 7

 South Indian Diet Chart For Weight Loss - How You Will Feel By The End Of Day 7 Pinit

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By the end of Day 7, you will feel like a new person. No kidding! Plus, you will experience immense satisfaction for not having deviated from your food habits too much. Your muscles and joints will not pain anymore, and you will love exercising.

So, what should you do after Day 7? Find out in the next section.

What To Do After Day 7

After Day 7, you must continue being on a healthy and portion-controlled diet. Keep exercising regularly and earn your cheat day so that you don’t feel guilty about consuming 500 calories extra on that day. If you follow the diet plan mentioned here, you will be bored of eating the same curries and breakfasts. So, keep creating and innovating low-cal recipes that are in tune with your lifestyle and weight loss goals. Here’s a list of foods that you should eat and avoid.

Foods To Eat And Avoid 

Food Group
Foods To EatFood To Avoid
Veggies
Bitter gourd, pumpkin, green banana, bottle gourd, squash, ridge gourd, carrot, tomato, ginger, garlic, onion, radish, turnip, parsnip, beans, peas, and scallions Potato without skinPotato without skin
 Fruits
Apple, banana, papaya, kiwi, cucumber, grapes, berries, passion fruit, orange, lime, lemon, and grapefruit.Too many mangoes or jackfruit
Protein
Fish, chicken breast, lentils, beans, mushroom, soy, and tofu. Red meatRed meat
Dairy
Full-fat dairy, cheddar cheese, buttermilk, full-fat yogurt, vegan milk, and vegan butter.Low-fat milk, low-fat curd, mozzarella cheese, cream cheese, and cheese spread
Fats And Oils
Olive oil, clarified butter, canola oil, coconut oil, rice bran oil, peanut butter, and sunflower butter.Mayonnaise, vegetable oil, lard, and dalda.
Nuts And Seeds
Almonds, walnuts, pine nuts, macadamia, peanuts, flaxseed, chia seeds, sunflower seeds, and melon seeds.Cashews
Herbs And Spices
Cilantro, basil, dill, fennel, oregano, rosemary, mint, thyme, cayenne pepper, cardamom, clove, cumin, cinnamon, star anise, mace, and nutmeg.

 So, now, you know what to eat and what to avoid. But, to stick to the plan, you must cultivate habits that will take you closer to your goal. Here’s what you need to do.

Tweak Your Lifestyle

South Indian Diet Chart For Weight Loss - Tweak Your Lifestyle Pinit

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  • Go to bed early to wake up early and fresh.
  • Have a cup of detox drink as soon as you get up.
  • Sneak in a 30 to 45-minute workout if you are a morning workout person.
  • Have a filling breakfast before heading out.
  • Have your meals on time.
  • Keep yourself hydrated by drinking at least 3 liters of water every day.
  • Follow an evening workout routine if that’s convenient for you.
  • Take a shower or soak your feet in warm water.
  • Avoid snacking on junk.
  • Switch off all electronics 30 minutes before you sleep.
  • Read or write a journal before you go to bed. 

It is never easy when you have to remodel your lifestyle and diet. So, make your mind up, go through motivational quotes for weight loss, make your friends and family understand why you need to lose weight, and help others who need to lose weight. This South Indian diet chart for weight loss will definitely work for you if you adhere to it. Cheers!

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Charushila Biswas

Charushila is an ISSA Certified Specialist in Fitness Nutrition and a full-time contributor to Diet & Weight Loss at Stylecraze. She believes that food has healing powers and eating good food is the best way to lose weight. A binge eater-turned-fitness enthusiast, Charushila likes to share her knowledge and experience with the world. When she is not working, she loves to cook healthy food, watch movies, travel, workout, and read Bengali literature.