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Indian diet plan for weight loss

Are you wondering why should there be an Indian diet plan for weight loss? India has always been viewed as the one unified land of diversity, where different peoples and different cultures come together to form a rich identity. This diversity extends to the food as well. The level and degree of difference begins to fall into perspective when you realize that the preparation of foods in the subcontinent has been evolving since a long time now. With the availability of such spectacular taste, one's will to stay trim and fit becomes hesitant. Thus, the need for an Indian diet plan for weight loss arises.

The need to survive on healthy food

The cuisines in India vary widely. Since food is the first aspect in which the ever-ready Indian celebratory instinct manifests, there will never be any end to the temptation to indulge in the pleasures of taste. Ideally, one should entirely forego eating food that is not prepared at home. This is because 90% of all food that one buys – at a restaurant, from a street stall, or ordered at the office – is prepared with copious amounts of oil. Even so, no place sells food that is healthy per se. Every food business values taste over nutrition because that is how one gets more customers. So, for starters, only trust your cooking and follow a healthy Indian diet plan to lose weight.

Experience the power of pulses

Moong dal is a great place to start. Fiber-intensive pulses like moong are instrumental in every Indian diet plan that aims for weight loss, because they kill hunger very efficiently. Although you may have only consumed a small amount, your stomach will get the impression that of being full because of the pulse's high fiber content. It needs to be noted that when you are trying to lose weight, starvation won’t help. It would make you hungrier for the next meal. So, try to consume foods that take a more time to break down in the body.

The wonders of leafy veggies

If calories never caused trouble and if given the choice, anyone would choose junk food over a healthy diet. Unfortunately, our bodies aren’t made to survive on junk. Hence, we require the right nutrition that will not only help us sustain but also keep us active. This is where green leafy vegetables come into the picture. It is the next food group that warrants inclusion is leaf vegetables. An integral component of every Indian diet, they are rich in protein per calorie, vitamin C, vitamin K, and dietary fiber. Conversely, they are low in calories and fat, which makes them the ideal food to consume for all those who wish to lose weight. They are a part of the staple Indian diet. You can also say that they act as the storehouse of protein, minerals, phytonutrients vitamins, and fiber. In some conditions, they also serve a dual purpose. Spinach is known to clean the digestive tract and helps prevent constipation. You could also try adding beetroots to your diet. Beetroot is best known to detoxify the body. It is high in potassium, folic acid, and fiber. This vegetable eliminates toxins in the body with ease. This is a must-have in your Indian diet plan for weight loss.

The magic of nuts and spices

For an extended period now, people have been raving about the essence of Indian herbs and spices. Dry fruits and nuts have been used in cuisines, especially Mughlai food since the reign of the Mughal emperors of India. From some of the nuts available, almonds play a vital role in your Indian diet plan for weight loss. As they are rich in mono-saturated fat and dietary fiber, they turn out to be an excellent snack. If you thought spices were only meant for adding flavor to food, then you could be wrong. They have a deeper importance in a healthy Indian diet plan to lose weight. Cinnamon is a valuable spice that should be added to your diet. Using it can help prevent weight gain as it inhibits the body’s production of insulin, which in turn indirectly affects the amount of fat deposited in the body. If you wish to get healthy soon, then this spice will go a long way in helping you reach your goal. Try to increase your turmeric intake, to let your Indian diet plan for weight loss work flawlessly. Garlic, which is a staple amongst the Indian populace, contains allicin, a compound that helps fight cholesterol issues. It also brings blood sugar levels under control. Make it mandatory to use garlic in your food.

The Indian diet plan for weight loss

Continue to have a substantial intake of the foods mentioned above, and you will realize that pants are getting loose at the waist. Don’t just work on slimming but on becoming fit and active. So, how would you implement the Indian diet plan for weight loss? Read further to know better.

Calculate your BMI

Go ahead and calculate your BMI (Body Mass Index) and BMR (Basal Metabolic Rate). The BMR rate is the minimum number of calories that your body requires for smooth metabolic functioning. You need to be psychologically prepared to face the worst. There could be days where you would want to give up or cheat, but you need to be determined by your goals. Here is how you carry on with the 7-day Indian diet plan for weight loss:

DaysFood that needs to be followed
Day 1

Nibble on fruits:
This would be a feast day for those who are fond of fruits. You can eat all kinds of fruits such as watermelon, lime, tangerines, strawberries, melons, pomegranates, and exotic fruits. Some fruits such as grapes, litchis, mangoes, and bananas should be avoided. They help with weight gain.

Day 2

Munch on veggies:
You may dislike eating boiled vegetables, isn’t it? Unfortunately, you would have to eat them that way or even raw on day 3. If you eat boiled potatoes in the morning for breakfast, the body is charged up with carbohydrates for the rest of the day.

 Day 3

A combination of fruits and vegetables:
You may feel tempted to bite into a delicious pizza with extra cheese toppings but no, you have to stay away from it. Day 4 requires you to mix up fruits and vegetables and consume them in appropriate meals throughout the day. Since this is in the middle of the 7-day Indian diet plan for weight loss, it would get harder. Continue to stay focused on your desired weight goal.

Day 4

Bananas and milk:
Consuming bananas and milk to gain weight? This may sound tricky! But, yes it does work! You can consume a maximum of six bananas and around four glasses of milk throughout the day. Hence, make sure you space out your meals effectively. Potassium in the bananas will ensure that your electrolyte levels stay high.

Day 5

Mixed vegetables with selected spices:
Eat meals that comprise of tomatoes, sprouts, cottage cheese (Paneer), and even soya-bean. Try eating low fat parathas and wheat rotis with your sabzis. Make use of select household spices especially garlic and turmeric in your food.

Day 6

Increase intake of soups:
This will not just add to your diet but also help in the detoxification of your system. On day 6, soups are refreshing. They produce a new sense of energy. A typical Indian spice called as asafetida can be added to ghee along with a pinch of salt for taste. Then throw in some black cumin (jeera) and heat it over a low flame for a minute.

Day 7

A mix of low-fat foods:
Brown rice, black tea, nuts can work wonders in completing this 7-day Indian diet plan for weight loss. Stay away from fibrous meats till you reach your ideal body mass index. Once you reach over there, you will be more aware as to what you can and cannot consume.


The weight loss program offered by Health Total

One of the best nutrition experts in the country, we at Health Total believe that a healthy Indian diet plan to lose weight requires a holistic approach. Their weight loss program includes an Indian diet for weight loss, plant extracts, and well-planned exercises.

Helping you transform since 25 Years

Health Total’s Weight Loss program for Women has been working successfully since the last 25 years and has been making thousands of ladies lose weight happily! We truly do understand that a good & healthy Indian diet plan for weight loss is the most important part of the solution to losing weight. Additionally, learning how to lose weight naturally is the best and safest way to get you long-lasting results. Moreover, our weight loss tips have never created a sense of discomfort for people. In fact, we promote a healthy Indian diet plan to lose weight and look good. For the last 25 years, our weight loss program has been bettering and transforming many lives.

How to lose weight with Health Total?

With our flexible Indian diet plan for weight loss to fit your routine, weight loss has never been so comfortable! Our experts carefully plan and guide you through your diet to lose weight, which gives you a chance to consume real & proper food as well. Health Total’s Weight Loss program can be easily adapted as you get the required coaching to make healthy lifestyle choices that help in maintaining weight even after reaching your goal. Following the weight loss tips provided by our experts will also help you teach your near and dear ones how to lose weight.

How will the Indian diet plan for weight loss at Health-Total help you?

Our programs are designed to suit every individual - irrespective of the lifestyle and the physical or mental traits that come along with it. Our weight loss tips have been able to help all those who have sought its assistance. If you have been one of those people with weight issues all your life, then Health Total is sure to put all your troubles to rest and help you learn how to lose weight naturally. What’s more, it successfully helps you lose weight without having to starve yourself or follow a rigorous exercise regimen. You will see the desired results within the first month itself and also know more about how to lose belly fat.

Staying fit is no longer a choice but a way of life. Adopt this Indian diet plan for weight loss and feel the difference. Health Total is here to help you get your energetic life back again!

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See Comments: (50)

i want to loss some weight specially belly fat.

I want to reduce fat from my tummy.

Hello MAM,
I am 28 yrd old & I was 52 kg at the time of marriage but after having a baby i gain 20 kg wait very fastly,i did manythings for loosing wait,but all unsuccessful effort.,plz give me some useful guidelines through which i will be able to loose wait atleast few kgs.

I am looking forward to loss my weight from many yrs, i tried harbel life, gym & aerobic but not able to loss it. i am a 38 yrs old working lady with 2 kids. kindly help me to reach my dream.

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ones in your diet and are well on your way to losing 10 pounds inside a week.

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i want to know the best way to loose belly fat.

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I want to loose upto 15 kgs till Jan last as i hv to attend marriage in Feb..kindly advice me

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Hi ,

I was wondering if you have any specific programs for inch loss for the hips and thighs,


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My weight is 66 Kgs. I am having problem in my Knee Joint.The doctor has advised for Knee transplant. Before doing this operation I want to loose atleast 10 Kgs. whether Physical exercises is a part of your programme. Pl advice.Neha Hande

Pl reply on rajeshhande_omkar@yahoo.co.in or call me on 9769020230.

Wanna loos fast weight till April

Hi I m a working woman . i do 3 days weight training and 3 days spinning and m very regular with my gym.
I need a diet plan which will make me reduce my weight, it should be easy to make and follow since i m working. and which will also keep glow on my skin. My age is 40 years

Dear Anjali,
I am sister of Ashwini kotian who is currently under your treatment for weight loss. She is very impressed and by the sound of it we are also very pleased. Now we live in Australia and would like to know if you do have any franchise out here so that myself and my husband can also follow your diet and keep ourself fit! We will appreciate if you could please let us know.
Thanks and kind regards
Wishing you and your family a happy and prosperous new year!

hi i am about to enter a technical program in Korea in 40 days can u suggest a good weight loss plan so it is fast effective as i have to come to 64 k gs height 5.4 age 50

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I tried yoga gym n all bt that is temproray n if we stop for sm days I gain even more wt than before. I want an effective solutn for it.please help me out

Pls give me advise lose hip and stomach.

i loss my belly

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Hello, I want to loose weight I am 42 yrs old with a weight of 75 kgs and want to loose 10 kgs. please help me out

I stay at Mulund. my height is 5'3" and weight is 70 kg. can you tell me good plans available?

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Hello Doctor,
I have gained a lot of weight after my pregnancy particularly around belly area. My upper tummy is like i am pregnant again. Its almost 3 yrs now of my delivery. Still my stomach looks so big. I tried lot of crunches exercises but nothing works. I don't know amy diet plan to reduce my tummy. I do brisk walking every day after my lunch. My age is 28, every day i feel very low, tried, dazzy, fatigue, less concentration power etc.... I have anxiety issue as well. Please suggest me some diet regime & life style changes, so that i can get the confidence back & look young. Please help me doctor.

I want to lose weight with Indian vegetarian food plan. I want to know how much you charge and other details.

i am working 8 to 9 hr in office dnt get the tht much time for expc plz help me

Many people merely have to find out what quantity of
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200 cal every day to burn fat.

I am looking for a post pregnancy weight loss program.My baby is 5.5 mths old and iam breastfeeding

information abt wt loss

HI Anjali. I am Foram. I am looking for weight loss. Tried few things but its not helping. Few things which would help you to help me out: i have hypo thyroid, and tried doing diet but i cannot take it for long. My meals consists of simple things as im vegetarian. But still unable to reduce my weight. Please help. You can get in touch with me in evening after 5.30. or please provide me your contact details so that i can get in touch with you.


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Need to reduce belly fat.


I have been a sports person through out my life and I always weighed between 60 - 65. But all of a sudden, I had to put a stop to my sporty activities as I had to concentrate on work. I landed up not eating at proper intervals, started eating junk more often, and now I weigh 85 kgs. In a span of 3 years I gained 20 - 25 kgs. My ht is 5.8 ft and the ideal weight should be 65 ish and now I am over by 20 kgs which has also caused me with a lot of health issues. I really need a solution and I want to get back to 65kgs please.

i have delivered our son august '13.. Since then my weight has increased by 10-12kgs...also i have hypo thyroiid due to pregnancy,,

I want my weight lose... My weight is 85 my age is 27 i want my will b
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Anjali Mukerjee - M.D. (A.M) is the Nation's leading Health and Nutrion Expert. With more than 25 years experience,Anjali Mukerjee has sucessfully consulted more than 4,00,000 clients an guided them in their journey to losing weight the healthy way. Read More >>


"Nobody likes to diet including me. But Anjali has taught me how to look beyond calories and stay fit"

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