The Best 4-Week Indian Diet Plan For Weight Loss

The Best 4-Week Indian Diet Plan For Weight Loss

It is a lacto-vegetarian diet. This means you will consume lots of dietary fiber from vegetables and leafy greens. You will also consume milk protein and calcium.
Dietary fiber helps improve satiety and bowel movement (5). Milk and milk products increase the number of good gut bacteria, increase satiety, and strengthen the bones (6).

It is low in calories. The Indian diet is a 1500-calorie diet. The foods included in the list are delicious but do not burden the body with too many calories. The lesser calories you consume, the better the chances of you losing weight.
It has the power to heal. Ayurveda is the “medicine of life”. This age-old science encourages the consumption of foods that help create a balance between the mind, heart, and the spirit.

 

Being on this diet can help you stay stress-free and calm, both of which are necessary for weight loss.

It is digestion and diabetes-friendly. The foods included in this diet plan keep your digestion active, which, in turn, boosts metabolism. It also includes foods with a low glycemic index, a boon for people with type 2 diabetes.
A lacto-vegetarian Indian diet plan is a great way to shed pounds. But you must know which foods you need to consume and in what quantities.

Portion control is one of the key factors of weight loss. One of the ways you can measure your food intake is by knowing how many calories should you consume per day. Here’s a table that will help you estimate your daily calorie intake.

Recommended Caloric Intake For Indians (7)

(As per the National Institute of Nutrition, India)

GROUP ACTIVITY WEIGHT (KG) CALORIES
RECOMMENDED

PROTEIN FAT
Woman Sedentary 55 1900 55 20
Moderately active 2230 25
Very Active 2850 30
Pregnant +350 +23 30
Lactating (0-6 months) +600 +19 30
Lactating (6-12 months) +520 +13 30
Man Sedentary 60 2320 60 25
Moderately active 2730 30
Very Active 3490 40
Simply put, your calorie intake depends on the level of activity you do every day.

If you are sedentary, 1900 calories will just help to maintain the current weight. To lose weight, you may either start exercising or subtract 500 calories from 1900 calories (8). The goal is to create a negative calorie balance.

In this post, we have a 4-week 1500-calorie diet plan. Remember, if you include exercises in your routine, you may consume 1900 calories (or more depending on the level and intensity of the exercises you do).

4-Week Indian Diet Plan For Weight Loss
Week 1 – Total Calories: 1509
MEALS WHAT TO EAT
Early Morning (6:30 – 7:30 a.m.) 2 teaspoons of fenugreek seeds soaked overnight in 1 cup of 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 + 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 + ½ cup yogurt + ½ cup salad + 1 cup warm milk with a pinch of turmeric before bed
How You Will Feel By The End Of Week 1
You will lose water weight, and a healthy eating habit will prevent bloating. You will weigh less and feel light and happy. But don’t give up yet! The main goal is to lose fat. So, move on to week 2.

Week 2 – Total Calories: 1497
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 crêpes + 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 curry + ½ cup blanched spinach/broccoli + 1 cup warm milk with a pinch of turmeric before bed
How You Will Feel By The End Of Week 2
You will start to burn fat. You will feel better as your digestion, gastritis, and weak immunity problems will slowly start to vanish. You will love your new lifestyle and look forward to Week 3.

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