Weight loss ( diet plan)

A Indian diet very easy to follow( vegetarian diet plan), It’s rich in micronutrients,high in omega -3. And fiber rich which aids weight loss,Anybody following the diet plan should drink lots of water aim for at least 40 mins exercise daily can lose easily upto 1-2 kg ( 2-4lb) Along with 10 mins brisk walk after lunch and dinner.Its a 1500 calorie diet plan.

items serving size calories protein(gms)
warm water with lemon 1 glass
Breakfast(8:AM)
skimmed/fat freemilk(without sugar 1glass(200ml) 90 8
poha/upma(with lots of veggies) 1cup 200 4
OR
steel cut oat cooked in skimmed milk (no sugar)with half banana 1 cup 200 4
mid morning(11:00am)
almonds and walnuts 6+4halves 90 2
fruit(100gm) 1whole -1/2cup 60
LUNCH (1:00pm)
roti without ghee) 2(60gms) 160 2
veg (parwal,bhindi,zucchini,ladyfinger,cauliflower,palak,eggplant) 1 cup(200gm) 50 2
Dal(mothbean,mung, (1/2 cup (25-30gm) 125 7
Beets 5-6 slices 20
Snack(3:30pm)
buttermilk 1glass 40 4
fruit 1whole(100gm) 60
Evening snacks(5:00pm)
sprouts chat(with tomatoes,cucmber,onions) 1/2cup 50 4
flaxseed/chia seed water 2tsp/4tsp(1glass water) 90 2
(soaked for at least3 hours)
Dinner 7:30pm
mungdalkhicdhi use steelcut oats or brownrice with lots of veggies 1 cup 200 8
buttermilk(not very thick medium consistency) 1 glass 40 4
10:00 PM
fruit
(watermelon/papaya/small apple/small orange 1/2 30
 TOTAL 1505 51
  • Healthy Tips-
  • Try to drink 8-10 glasses of water daily 
  • I don’t prefer shortenings in roti dough kneading dough very well works great.
  • Prefer coconut oil in cooking, it’s a medium chain triglycerides(  This means the fat can be rapidly oxidized as energy and is less likely to be stored as fat). Buy organic coconut oil.
  • Try to aim at least 2 veggies and fruits daily in form of salad,curry,inside sandwiches,khichdi,fresh smoothies. If weekdays are busy try to meet your goal on weekends.
  • Days you eating outside a very high calorie meal, buffet, in your next meal prefer a fresh green smoothies. It helps to detoxify body by removing free radicals caused by processed food.
  • In summer best low calories options would be buttermilk(made at home with fat free  yogurt),watermelon, cucumber and beet raita( no sugar and fat free yogurt).
  • Try to incorporate beets almost daily if possible( Beets are high in nitric oxide which release blood vessel ,decreases oxygen consumption and removes fatigue.
  • Aim to eat every two hours.

Indian high protein diet

Here is the sample high protein veg diet- 1 day plan( which has good source of protein,calcium,fiber and other important nutrients)

menu amounts calories protein(gms)
milk 8oz/250ml/1cup 90 8
breakfast
roti/whole wheat bread 2 160 4
paneer bhruji(add lots of veggies)          1/4 cup 150 8
mid morning
Mix sprouts with veggies and peanuts 1 cup/10 peanuts 125 7
watermelon 1 cup or 1 slice 60
lunch
besan roti(missi) 2(thin with tsp ghee) 200 6
lentil (brown ,green,yellow)dal 1 cup 250 14
spinach /potato sabji 1 cup(200gms) 120 3
carrot/beet/cucumber raita 1/2 cup 85 4
evening snacks
milk 1cup/8oz/250 ml 90 8
black chana chat 1 cup 150 14
(add onion tomato,mint chutney)
orange 1 medium 60
dinner
grilled sandwich
bread(whole wheat) 2 slices 160 4
paneer 1oz (1/4 cup) 90 8
hummus 1/4c 100 7
veggies of choice 1cup 25 1
1915 96

Protein content also varies on preparation style,like some prepare pulses curry, dal thick  and some prepare very thin and watery. Make sure to drinks lots of water on a high protein diet.

 

 

1700 calories Veg Indian diet plan

This is the most simple and easy to follow general diet plan for anyone. MENU AMOUNT CALORIES (KCAL) PROTEIN (GMS) EARLY MORNING milk( no sugar) 1 cup(250ml) 90 8 BREAKFAST dosa(plain) peanut chutney 2(prepared in very less oil) 2 tbsp 200 100 6 7 MID-MORNING strawberries/ banana/ apple 1 cup/small/small 60 — roasted peanut/sunflower seeds