A Sample Indian Diet Chart For Weight Loss

Obesity is one of the most common and prevalent issues faced by many people across the world, especially in India. Dieting when done correctly can be considered as a healthy option to lose weight. The best way to tackle obesity is to devise a simple diet chart and strictly following it.

Indian foods are rich in vitamins, minerals and nutrients. But Indian food is also very well known for its richness and fat content. It is very important to eat a balanced diet comprising of food items from the four food groups, namely, grains and legumes, fruits and vegetables, milk and dairy products and eggs and meat. Healthy lifestyle is the best defense against obesity and various other health-related problems. But the traditional diet plans from across the world make it impossible for our pallet to stick to it!

Here is an Indian diet to lose weight that will certainly work if followed religiously.

Indian Diet Chart for Weight Loss:

While designing the Indian counterpart to various diet charts available, care should be taken to include food from various food groups. Eating a balanced diet is a vital component of a healthy lifestyle. Not only it helps in maintaining an ideal weight, but also provides your body with necessary resistance against a number of health problems. The Indian diet chart for weight loss should include six meals a day. Here is a sample Indian diet chart for any given day.

[ Read: Healthy Indian Food ]


  • Omelette of 2 eggs, multigrain toast with low fat cheese and black coffee.
  • 2-3 idlis with sambhar.
Morning Snack
  • 1 cup fresh yoghurt (dahi), ½ an apple, a handful of almonds or walnuts.
  • 2 rotis (without oil or ghee), 1 plate rice, 1 cup dal, ½ cup vegetable or chicken curry and 1 bowl salad.
  • 1 cup cooked rice (without starch) with ½ cup vegetable curry.
Afternoon Snack
  • 1 cup moong bean sprouts, 15 peanuts with salt pepper and lemon to taste.
  • 1 cup yoghurt with cut fruits.
  • 1 apple.
  • Cucumber or carrot slices.
  • 1 roti ( without oil or ghee), ½ cup vegetable curry, 1 cup dal and 1 bowl of salad.
  • 1 cup rice (without starch),1 cup of dal and 1 bowl of salad· 1 cup of chicken curry, ½ cup of boiled rice ( without starch), 2 rotis (without oil or ghee) and 1 bowl of salad.
Evening Snack
  • 1 glass milk.
  • Lime juice·
  • Watermelon or any other fruit.


Ten Rules of Indian Diet Chart For Weight Loss For Indian Women:

Being disciplined is extremely important while following any dietary programme. There is no scope for emotional eating and overindulgence. Here are 10 simple rules for an Indian diet plan for weight loss that you can follow.

[ Read: 1200 calorie diabetic diet ]

1. Increase the Consumption of Fruits and Vegetables:

At least 5 portions of fruits and vegetables should be eaten each day. Fruits are extremely beneficial when taken on an empty stomach. Therefore, starting your day with a fruit is a healthy option. Do not take fruits immediately after any meal.

2. Limit the intake of Stimulants:

Limit the intake of stimulants such as caffeine, alcohol and refined sugar. Caffeine is harmful when taken on an empty stomach; therefore, bed tea or coffee should be avoided. It is advisable to take tea or coffee with meals.

3. Do not skip Breakfast:

Breakfast is the most important meal of the day. In fact, it is recommended to have something for breakfast that generates energy slowly, such as a bowl of porridge or a cup of low fat yoghurt (dahi).

4. Drink plenty of Water:

Water aids in proper digestion and also acts as a detoxifying agent. Hence, it is recommended to drink at least 8 glasses of water every day. Moreover, drinking plenty of water keeps your skin healthy.

5. Smaller gaps between the Meals:

Avoid taking long gaps between the meals because the food that you eat gets converted into fat instead of being used for energy. It is not recommended to have a gap of more than 3 hours in between your meals.

6. Do not starve:

Allowing your body to starve is not a healthy option as it has its own adverse effects. Hence, eat properly to fulfil your nutritional needs.

7. Have your last meal early:

You should have the last meal at least two hours before going to bed.

8. Restrict your Calorie Intake:

Keeping a watch on your caloric intake is extremely crucial in any diet plan. Calorie dense food like fried food, sweets and pastries should be avoided.

9. Remove Fat from your Food:

All visible fat should be removed from food before cooking. Processed meat like sausages and burgers should be avoided as they contain high calories.

10. Eat Healthy Snacks:

Replace the processed or fried foods with healthy snacks such as fresh or dried fruits, low fat yoghurts, whole grain cereals and rice cakes.

[ Read: GM Diet Plan For Weight Loss ]

By following the above rules, you can achieve weight loss for sure. So when are you going to start on this Indian weight loss diet?

Now Watch: 5 Exercises To Reduce Belly Fat

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