- About 30 million Indian adults and children are overweight. But that can be solved!
- Just spend 7 minutes to get to know this effective 1500 calorie Indian diet plan.
Love eating Indian food? I love it too. Undoubtedly, it is delicious and rich. But do you know most Indian foods can lead to weight gain if not eaten in moderation?
Using too much oil, butter, and sugar, improper cooking techniques, and eating too much or asking others to overeat as a kind gesture, are the leading causes of weight gain in India. Recent studies have shown that obesity leads to many diseases and is the primary cause of heart attack (1). Obesity is also linked to poor mental health (2).
So, it makes sense to stick to Indian food that is tasty, but less fattening. And mind you, crash dieting is not the way to lose weight. You can still enjoy the tasty Indian food by tweaking your meal plan and recipes a bit.
This article will give you an insight into altering your food habits with minimum intervention.
But before that, let’s check out the best Indian diets that work effectively for weight loss.
A Few Popular Indian Diet Plans To Lose Weight
1. Indian Vegetarian Diet
Vegetarian diets are an excellent way to lose weight. That’s because, veggies contain good carbs, dietary fiber, vitamins, minerals, healthy fats, and proteins. These nutrients prevent absorption of fat, improves bowel movement, strengthens bones, helps shed fat and build muscle mass, boosts brain function, energize the body, and keep all the diseases away.
Although most Indians follow a vegetarian diet, they are still obese or suffer from various diseases. So, first things first, here’s a list of foods that you must avoid.
Foods To Avoid In Indian Vegetarian Diet
- Carbonated beverages
- Packaged fruit or vegetable juices
- Lard, dalda, butter, vegetable oil
- Namkeen, bhujia (homemade or not)
- Sweets, milk chocolate,
- Too many chapatis, and too much rice
- Consume paneer in moderation
Limitations Of Indian Vegetarian Diet
Pulses, tofu, soy, beans, milk, mushroom, and paneer do not provide the body with enough protein or complete essential amino acids. Proteins are not only the building block of your body but are also tough to digest, which is why the body requires more calorie expenditure to digest proteins, leading to weight loss. Moreover, vegetarians also fall in the same obesity spectrum as the meat eaters. Up next is the most popular Paleo diet for Indians.
So, is the next diet any better? Find out below.
2. Paleo Diet
Paleo diet is also a great option when it comes to losing weight. The theory behind Paleo diet is “eat like a caveman to shed pounds.” The high-protein and high-fiber diet allow you to lose weight without cutting on calories. Paleo or Stone Age Diet also helps to keep diabetes, coronary disease, and cancer at bay. You must have lean meat, fish, fruits, vegetables, and healthy fats. You can also include legumes, nuts, seeds, and peanuts.
Foods To Avoid
- All processed foods
- Refined oils like canola
- Refined sugar
Limitations Of The Paleo Diet
It is tough for vegetarians to follow this diet as the emphasis is on lean meat. Also, dairy products are absent from the Paleo diet, so you miss out on essential nutrients like calcium, magnesium, and potassium. No amount of vegetables can be a good substitute for lean meats. So, vegans will fall short of proteins. This diet plan is not budget-friendly either.
If you can sideline the limitations, you will find there are many positive sides to the Paleo diet. It is a low sodium diet plan, and you don’t need to do calorie counting. Now, let me tell you the 10 rules of Indian Diet Chart For Weight Loss and share the 4-week Indian diet plan so that you lose weight effectively and permanently.
Whichever diet you choose, you must follow these 10 rules for weight loss. What are they?
10 Rules Of Indian Diet Chart For Weight Loss
Being disciplined is critical while following any dietary program. If you are serious about losing weight to improve health, follow these 10 simple rules to keep your hunger pangs at bay.
1. Increase The Consumption Of Fruits And Vegetables
You should eat at least five portions of fruits and vegetables each day. Fruits are extremely beneficial when consumed on an empty stomach. Therefore, starting your day with fruits is a healthy option. Do not have fruits immediately after any meal.
2. Limit The Intake Of Stimulants
Restrict the intake of stimulants such as caffeine, alcohol, and refined sugar. Caffeine is harmful when taken on an empty stomach. Hence, avoid bed tea or coffee. It is advisable to have 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 yogurt (dahi).
4. Drink Plenty Of Water
Water aids digestion and also acts as a detoxifying agent. Hence, it is recommended to drink at least eight glasses of water every day. Moreover, drinking plenty of water not only flushes out toxins but also keeps your skin glowing with health.
Water is a zero-calorie drink with low sodium. It also helps flush out the toxic buildup inside the body and excess water weight and jump-starts metabolism. If you find plain water boring, you can squeeze in a lemon and add a spoon of honey or even drink tender coconut water which will also help restore the electrolyte balance in the body.
5. Have Smaller Gaps Between The Meals
Avoid long gaps between your meals because the food you eat gets converted into fat instead of being used for energy. It is not recommended to have a gap of more than three hours in between your meals.
6. Do Not Starve
Allowing your body to starve is not a healthy option as it has its adverse effects. Eat well to fulfill 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 foods 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 yogurt, whole grain cereals and rice cakes.
Keep these 10 points in mind and take the liberty to adjust your diet according to the availability of food items. Tropical climate also influences the food preferences to a great extent. Here is the 4-week Indian Diet Chart for weight loss. Better health is guaranteed if followed properly.
Here’s the 4-week Indian Diet Chart for weight loss. If you follow it properly, permanent weight loss and better health are guaranteed.
1500 Calorie Indian Diet Chart For Weight Loss
Eating a balanced diet is a vital component of a healthy lifestyle. Not only does it help maintain an ideal weight, but it also provides your body with significant resistance against many health problems. Now, women need 2000-2200 calories per day. But you gain weight because you are overeating and not expending the energy. So, in order to lose weight, you have to create a negative energy balance. This simply means you will consume less and expend more energy. The 1500-calorie Indian diet chart is low in calories and includes nutritious foods which will help you to lose weight. The Indian diet chart for weight loss should include six meals a day. Here is a 4-week Indian diet chart for you.
Here is a 4-week Indian diet chart that works!
|Meals||What To Eat|
|Early Morning (6:30 – 7:30 a.m)||1 cup fenugreek soaked water|
|Breakfast (7:30 – 8:30 p.m)||4 idlis with 1 cup sambar and ¼ cup coconut chutney + 1 cup green tea + 4 almonds|
|Mid-Morning (10:00 – 10:30 a.m)||1 cup milk/soy milk or fruit juice|
|Lunch (12:30 – 1:00 p.m)||3 rotis + 1 serving white rice + 1 cup dal + ½ cup mixed vegetable curry or chicken curry + 1 cup salad + 1 cup buttermilk (after 20 minutes)|
|Post Lunch (3:30 – 4:00 p.m)||1 cup moong bean sprouts, 15 peanuts with salt pepper and lemon to taste Or 1 cup cucumber and carrot slices|
|Dinner (7:00 – 7:30 p.m)||3 rotis + ½ cup mixed vegetable curry / chickpeas / fish + ½ cup yogurt + ½ cup salad + 1 cup warm milk with a pinch of turmeric before bed|
Total Calories – 1509
Benefits – Fenugreek seed water in the morning helps boost metabolism and helps flush out toxins. Veggies, fruits, legumes, dairy, etc. will help prevent fat absorption and storage.
Tip – Avoid consuming too much oil. Though ghee is good for health, avoid it for a few days.
How You Will Feel By The End Of Week 1
If you adhere to the plan, you will see a significant difference in your appearance. That’s because, in the first few days, you will lose water weight and a healthy eating habit will prevent bloating. Therefore, you will weigh less and feel light and happy. But remember, if you give up now, you will not be able to lose fat – which is the main goal. So, let’s find out what you must eat in the second week of 1500-calorie Indian diet plan for weight loss.
|Meals||What To Eat|
|Early Morning (6:30 – 7:30 a.m)||1 cup fenugreek soaked water|
|Breakfast (7:30 – 8:30 p.m)||2 moong daal chillas + 1 cup green tea + 4 almonds|
|Mid-Morning (10:00 – 10:30 a.m)||1 cup seasonal fruits|
|Lunch (12:30 – 1:00 p.m)||3 rotis + 1 serving of rice + 1 cup vegetable curry + 1 cup salad + 1 cup yogurt|
|Post Lunch (3:30 – 4:00 p.m)||1 cup coconut water + ½ cup grapes/watermelon|
|Dinner (7:00 – 7:30 p.m)||2 rotis + ½ cup mushroom/tofu/chicken curry + ½ cup blanched spinach/broccoli + 1 cup warm milk with a pinch of turmeric before bed|
Total Calories – 1497
Benefits – Moong daal chillas are loaded with protein, seasonal fruits will provide your body with the essential vitamins and minerals, coconut water is rich in natural electrolytes, and blanched spinach or broccoli is a great source of vitamin C and dietary fiber, which also helps to boost the immune system.
Tip – Do not throw away the soft spinach stem or the crunchy broccoli stalk as inedible. Wash them and slice off ½ an inch of the broccoli stalk or the soft spinach leaf stem. The rest you can use as these parts of the veggies are highly nutritious.
How You Will Feel By The End Of Week 2
By the end of week 2, you will start to burn fat. You will start feeling better as all your digestion problems, gastritis problems, and weak immunity problems will slowly start to vanish. You will love your new lifestyle and will look forward to week 3.
|Meals||What To Eat|
|Early Morning (6:30 – 7:30 a.m)||1 cup water with juice of ½ a lime|
|Breakfast (7:30 – 8:30 p.m)||1 cup vegetable oats + 1 cup green tea + 4 almonds/walnut|
|Mid-Morning (10:00 – 10:30 a.m)||1 boiled egg and 1 kiwi Or 1 cup freshly pressed fruit juice|
|Lunch (12:30 – 1:00 p.m)||2 servings of white rice + 1 roti (with or without ghee) + 1 cup rajma/ fish curry + 1 cup salad + 1 cup buttermilk|
|Post Lunch (3:30 – 4:00 p.m)||1 cup green tea + 1 multigrain biscuit|
|Dinner (7:00 – 7:30 p.m)||3 rotis + ½ cup daal + 1 cup vegetable or chicken stew + ½ cup salad + 1 piece of dark chocolate + 1 cup warm milk before bed|
Total Calories – 1536
Benefits – Not warm, not cold, drink room temperature water with lime juice to flush out toxins. Vegetable oats are healthy and keep you full for a longer duration. A whole boiled egg is loaded with water soluble and fat soluble vitamins, essential amino acids, and protein. There is nothing wrong in consuming white rice if you eat a lot of different types of veggies, fruits etc. to lower the glycemic index. A piece of dark chocolate (80% or more cocoa) will keep your sweet cravings at bay.
Tip – On this week, let Saturday be your cheat day. You can consume 2000 calories instead of 1500 calories.
How You Will Feel By The End Of Week 3
By the end of week three, you will weigh at least 5 pounds less and will be more proactive. Your attention span will also increase. Having a cheat day will also improve your mood and determination to complete the 4th week of the Indian diet plan for weight loss.
|Meals||What To Eat|
|Early Morning (6:30 – 7:30 a.m)||1 cup water with juice of ½ a lime|
|Breakfast (7:30 – 8:30 p.m)||½ cup vegetable upma + 1 cup milk / green tea + 2 almonds|
|Mid Morning (10:00 – 10:30 a.m)||1 cup seasonal fruits|
|Lunch (12:30 – 1:00 p.m)||3 rotis + 1 cup vegetable curry + 1 cup lentil/beans + ½ cup salad + ½ cup yogurt|
|Post Lunch (3:30 – 4:00 p.m)||1 cup coconut water or freshly pressed fruit juice or green tea|
|Dinner (7:00 – 7:30 p.m)||1 roti + 1 serving of brown rice + 1 cup daal/fish/chicken/mushroom + ½ cup boiled vegetables + 1 cup warm milk before bed|
Total Calories – 1486
Benefits – By consuming more veggies and fruits, you will prevent weight gain, and it will also make you feel good about yourself. The basic meals will provide you with protein, minerals, good carbs, vitamins, and healthy fats.
Tip – Try to consume at least 5 different types of veggies and 3 different types of fruits per day.
How You Will Feel By The End Of Week 4
Good job! You adhered to the plan and can clearly see the results for yourself. You look much slimmer, you are more active, and you are proud of yourself. But this diet plan is incomplete! Why? Well, if you consume 1500 calories and sit all day (which most of us do – be it at home, office, or while traveling), you are not going to lose weight. You must exercise. Here is a sample exercise plan for you.
But this diet plan is incomplete! Why? Well, if you consume 1500 calories and sit all day (which most of us do – be it at home, office, or while traveling), you are not going to lose weight. You must exercise. Here is a sample exercise plan.
- Head tilt – 1 set of 10 reps
- Neck rotations – 1 set of 10 reps
- Shoulder rotations – 1 set of 10 reps
- Arm circles – 1 set of 10 reps
- Wrist rotations – 1 set of 10 reps
- Waist rotations – 1 set of 10 reps
- Ankle rotation – 1 set of 10 reps
- Spot jogging – 5 minutes
- Jumping jacks – 2 sets of 20 reps
- Side Lunges – 1 set of 15 reps
- Forward bend – 1 set of 10 reps
- Standing side crunches – 2 sets of 10 reps
- Russian twist – 2 sets of 20 reps
- Crunches – 3 sets of 10 reps
- Full Squat – 2 sets of 10 reps
- Explosive forward lunges – 2 sets of 10 reps
- Burpees – 1 set of 10 reps
- Sit-ups – 1 set of 10 reps
- Bicep curls (5 lb weights) – 2 sets of 10 reps
- Tricep dips – 2 sets of 5 reps
- Push-ups – 2 sets of 10 reps
- Lying leg circles – 1 set of 10 reps
- Horizontal kicks – 1 set of 10 reps
- Forward elbow plank – 20-second hold
You can also do the following:
Tip – Mix cardio and strength training. Make sure you lose the fat first through cardio and then slowly integrate strength training into your exercise routine. Also, meditate at a convenient time every day.
Sounds like an economic, doable option? Great! Let me run you through what and what not to do while on a diet.
Dos & Don’ts
- Eliminate sugar and starch from your diet. This is because starchy foods trigger insulin secretion, which leads to fat storage in the body.
- Cutting down on starch helps control insulin secretion and assists the kidneys in flushing out extra sodium and water that cause bloating. It also cuts down extra water weight.
- Instead of starchy vegetables, you can have eggs rich in Omega-3, fish, and seafood like salmon, trout, shrimps, and lobsters. You can also have beef, chicken, bacon, pork, and lamb. You should have 20-50 grams of protein daily. Regular intake of protein improves metabolism and keeps you satiated for a long time.
- Never feel guilty loading your plate with healthy low-carb vegetables like broccoli, cauliflower, spinach, kale, cabbage, Brussels sprouts, lettuce, Swiss chard, and celery. You can have them as salads, stews, grilled or lightly steamed with low-calorie dips.
- You can easily have 20-50 grams of low-carb veggies. They are high in fiber, vitamins, and minerals that are essential for a healthy body. You can add butter, lard, tallow and coconut oil to your diet as per your taste in moderation.
- To ensure quick weight loss, include exercises too. No more crash diets and starving to lose weight!
- Remember to follow a safe and healthy method to lose weight. ‘Stay active and stay natural’ should be your new mantra to lose weight.
So, all set to try this fabulous Indian weight loss diet plan?
Don’t forget to share your experiences with us in the comments section below. Stay fit, stay healthy!
Expert’s Answers For Readers’ Questions
Can I eat biriyani while on this diet plan?
If you are ready to run 1 km, do 20 push-ups, and 30 crunches you can eat biriyani while you are on this diet. Jokes apart, yes you will be tempted to deviate from your goal, but I am saying this from firsthand experience, just say a big NO once and then it will become a habit. Yes, once you have lost a lot of weight, you can indulge in high-calorie food once a week.
How much weight will I lose by following the 1500-calorie Indian Diet Plan for weight loss?
If you adhere to the diet and exercise plan for 4 weeks, you can lose up to 5 kgs.
Can I drink tea with milk and sugar?
No, unfortunately, sugar and milk tend to destroy the goodness of tea. Moreover, you consume more sugar in teas, packaged fruit juices, soda etc. So avoid all kind of drinks that have sugar or artificial sweetener in it.
Which oil to use for cooking?
You can use rice bran, coconut, olive, and mustard oil for cooking.
How much oil to use for cooking?
Don’t be too generous with oil. Anything in excess can be harmful. So, consume not more than 3-4 tablespoons of oil per day while you are on this diet. You can go as high as 7 tablespoons with extra virgin olive oil.
Can I consume ghee?
Ghee is good for you and is a great anti-inflammatory agent. Yes, you can use ghee but not more than 3 tablespoons per day if you want to lose weight.
Can I use spices to prepare curries?
Yes, you can use spices. Spices are the essence of Indian cooking. But do not use too much as spicy food can irritate the stomach lining leading to infections, digestive and liver problems – one of the reasons for weight gain.
What cooking method should I use?
Do not overcook your food. Overcooking or over frying can denature the nutrients in the veggies. Moreover, if you want to heat leftovers, do not boil it. The more you heat or boil food, the lower the nutrition value of food. Try eating salads raw. Blanch instead of boiling or frying. Completely avoid deep frying. You can consume steamed food.
I crave for sweets after every meal. What should I do?
You have a few options: A. Eat homemade sweets that contain a minimum amount of sugar. B. Have a piece of dark chocolate. C. Have fruits an hour post-lunch. D. Chew a clove after every meal.
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