Indian Diet Chart for Weight Loss in Female and Male

Best Diet Chart for Weight Loss in Female and Male

Medically Reviewed by Dr. Rajeshwari Panda

Written by Shivani Arora, last updated on 1 February 2023| min read

Best Diet Chart for Weight Loss in Female and Male

Quick Summary

The Indian diet chart for weight loss is a traditional dietary pattern followed in India and other South Asian countries
It is a predominantly plant-based diet that includes a variety of grains, legumes, vegetables, and fruits, with smaller amounts of dairy products, nuts, and seeds
The Indian diet chart for weight loss for female and males who may prefer non vegetarian diet also includes moderate cuts of poultry, fish, and, occasionally, red meat

Table of Contents

Diet chart for weight loss for female
Diet chart for weight loss for Males
Do's and Don'ts while following a diet chart for weight loss
Things to keep in mind
Importance of exercising along with a diet chart
Takeaway
Frequently Asked Questions
References

Diet chart for weight loss for female

Here is a common Diet chart for weight loss for females. You can follow this seven days of a week and see visible improvements in 3-4 weeks. Remember that exercising along with following a diet chart is equally important.

Meal	Food
Early Morning	Soaked Almonds, Chia Seeds Water, Aloe Vera Juice
Breakfast	1 bowl of oats with milk or daliya with vegetables or 2 eggs (boiled or scrambled) along with 1 small bowl of mixed fruit (such as apples, bananas, and pomegranate) or 1 plate poha without Peanuts or Besan Chilla or Vegetable Sandwich along with Juice or Oatmeal
Mid-morning snack	1 small bowl of roasted chana or a handful of almonds
Lunch	1 bowl of brown rice or quinoa, 1 small bowl of dal and paneer and 1 small bowl of vegetables, 1 small bowl of curd or buttermilk or 1 bowl of brown rice or quinoa, 1 small bowl of chicken or tofu, 1 small bowl of vegetables, 1 small bowl of curd or buttermilk or 1 bowl of Vegetable and 2 Chhapatis along with Curd
Evening snack	Green Tea or Green Coffee without Sugar or Fruit Bowl
Dinner	1 small bowl of brown rice or quinoa, 1 small bowl of chicken or tofu or 1 small bowl of vegetables and 2 chappatis/brown rice bowl.

Diet chart for weight loss for Males

Here is a common Diet chart for weight loss for males. You can follow this seven days of a week and see visible improvements in 3-4 weeks. Remember that exercising along with following a diet chart is equally important.

Meal	Food
Early Morning	5-6 Soaked Almonds, Aloe Vera Juice or Chia Seeds soaked overnight mixed with water.
Breakfast	1 bowl of oats with milk or daliya with vegetables or Poha or Besan Chilla or Curd with 2 Chapatis or Vegetable Sandwich along with Fruit Juice
Mid-morning snack	1 small bowl of roasted chana or a handful of almonds or 1 bowl of unsalted makhana.
Lunch	1 bowl of brown rice or quinoa, 1 small bowl of dal or chicken or 1 small bowl of vegetable (ghiya, paneer, dal, mix veg), 1 small bowl of curd or buttermilk along with 2 chappatis/brown rice.
Evening snack	1 small bowl of roasted chana or a handful of almonds, mixed nuts along with a glass of milk or Green Tea
Dinner	1 small bowl of brown rice or quinoa, 1 small bowl of dal or chicken, 1 small bowl of vegetables, 1 small bowl of curd or buttermilk

Do's and Don'ts while following a diet chart for weight loss

Here are some do's and don'ts while following a diet chart for weight loss:

Do's while following a diet chart for weight loss

Consult with a registered dietitian before following a diet chart for weight loss
Include various foods from all food groups in the diet to ensure that it is balanced.
Drink plenty of water to stay hydrated.
Engage in regular physical activity to support weight loss and overall health.
Manage stress and get enough sleep to support weight loss and overall health.
Plan snacks and meals in advance to make healthier choices.
Keep a food diary to track intake and identify any unhealthy eating patterns.
Focus on sustainable changes to your lifestyle rather than quick fixes.

Don'ts while diet chart for weight loss

Don't starve yourself or restrict calories too much.
Be sure to eat all meals and snacks.
Don't eat processed and junk foods.
Make sure to eat breakfast.
Refrain from relying on supplements as a replacement for a healthy diet.
Don't compare yourself to others.
Keep going if you see results immediately. Weight loss takes time and consistency.

Things to keep in mind

Here are some additional things to keep in mind while following a diet chart for weight loss:

Don't starve yourself: Restricting calories too much can lead to malnutrition and slow metabolism. It is essential to ensure that the diet provides sufficient calories to meet the body's energy needs.
Avoid processed and junk foods: Processed and junk foods are high in calories, sugar, and salt and can contribute to weight gain. It is crucial to limit or avoid these foods and choose whole, unprocessed foods instead.
Eat slowly: Eating slowly can help with weight loss as it gives the brain time to register feelings of fullness. It is also important to chew food properly to aid in digestion.
Don't skip meals: Skipping meals can lead to hunger and overeating later in the day, affecting weight loss. It is essential to have regular meals to maintain a healthy metabolism.
Don't skip breakfast: Breakfast is an important meal as it provides the body with energy after an overnight fast. Skipping breakfast can lead to overeating later during the day and affect weight loss.
Don't skip snacks: Snacks can help keep energy levels stable and prevent hunger pangs. Choosing healthy snack options such as nuts, fruits, or vegetables is essential.
Plan ahead: Planning meals and snacks in advance can help with weight loss by allowing you to make healthier choices and avoid last-minute unhealthy options.
Keep a food diary: Keeping a food diary can help with weight loss as it allows you to track your intake and identify any unhealthy eating patterns.
Please don't rely on supplements: While supplements can be a convenient way to get certain nutrients, they should not replace a healthy diet. It is important to get nutrients from whole, unprocessed foods as much as possible.
Don't compare yourself to others: Every person is different, and weight loss can happen at different rates for different people. It is essential to focus on your journey and not compare yourself to others.

Importance of exercising along with a diet chart

Exercise is an essential aspect of weight loss and overall health. Combined with a healthy and balanced diet, it can help boost weight loss and improve overall health. Here are some reasons why exercising is essential when following a diet chart:

Boosts metabolism: Exercise can help boost metabolism, which can help the body burn calories more efficiently. This can support weight loss and help maintain a healthy weight.
Increases energy levels: Regular exercise can increase energy levels and improve overall fitness. This can make it easier to stick to a healthy diet and make healthier choices.
Improves mental health: Exercise can help improve mental health by reducing stress and anxiety and improving mood. This can make it easier to stick to a diet plan and stay motivated.
Reduces the risk of chronic diseases: Exercise can help reduce the risk of chronic diseases such as heart disease, obesity and type 2 diabetes. This can support overall health and well-being.
Improves sleep: Exercise can help enhance sleep quality, supporting weight loss and overall health.

Aiming for at least 150-180 minutes of moderate-intensity physical activity per week is recommended. This can include walking, running, cycling, swimming, or participating in a sport.

Takeaway

It is important to note that this diet chart for weight loss for female and males is only a general guideline and can be customised based on an individual's specific needs and preferences. It is essential to include a variety of foods in the diet to ensure that the diet is balanced and provides all the necessary nutrients. Drinking plenty of water throughout the day is essential to stay hydrated.

It is always best to consult a registered dietician or a healthcare professional before starting any weight loss program. They can help tailor a safe and effective plan for an individual's specific needs and goals.

You can consult the experts at HexaHealth for their advice on weight loss management.

Frequently Asked Questions

What is diet chart for weight loss?

A diet chart for weight loss typically includes a balance of protein, healthy fats, complex carbohydrates, and various fruits and vegetables. It also often consists of a reduction in overall calorie intake.

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What is diet chart for weight loss for female?

A diet chart for weight loss for females is similar to a general weight loss diet chart but may also consider unique nutritional needs for women, such as iron and calcium.

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What is Indian diet chart for weight loss for female?

An Indian diet chart for weight loss for females can include a variety of healthy Indian foods such as dals, vegetables, and whole grains like quinoa, millets and amaranth. It is also essential to have a moderate amount of healthy fats and protein sources such as legumes, nuts, and lean meats.

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Does diet chart help reduce weight?

A diet chart can be a helpful tool for weight loss when paired with regular physical activity and a reduction in overall calorie intake.

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What is a perfect diet for weight loss?

The "perfect" diet for weight loss is sustainable and enjoyable while also providing the necessary nutrients for overall health. It should be tailored to an individual's specific needs and preferences.

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How can I lose 5kg in a month in Indian diet?

To lose 5kg in a month on an Indian diet, it is essential to focus on eating nutrient-dense, low-calorie foods such as fruits, vegetables, and lean proteins. It is also important to limit processed foods and added sugars. Additionally, regular physical activity and monitoring calorie intake are crucial.

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What can I eat for dinner to lose weight?

For dinner to lose weight, options include lean proteins such as chicken or fish and non-starchy vegetables such as broccoli or spinach. Avoiding high-calorie foods such as fried foods or heavy sauces is also beneficial.

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What to avoid when losing weight?

When trying to lose weight, it is essential to avoid processed foods, added sugars, and excess amounts of saturated and trans fats—additionally, limiting high-calorie foods and sugary drinks such as soda and juice.

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Which Indian food is best for weight loss?

Some Indian foods that are beneficial for weight loss include dals, vegetables, whole grains such as quinoa, millets and amaranth, lean proteins such as chicken, fish, and legumes, and healthy fats from sources such as nuts and avocados.

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Is chapati good for weight loss?

Chapati, made from whole wheat flour, can be a healthy and nutritious option for weight loss when paired with a diet that includes a balance of other nutrient-dense foods. However, limiting the amount of oil or ghee used when preparing chapati is essential.

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What should I eat for breakfast to lose weight?

For breakfast to lose weight, options include high-protein options such as eggs or Greek yoghurt, along with whole grains such as oatmeal or whole wheat toast. Adding fruits and vegetables to breakfast can also provide essential nutrients.

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Which fruit is best for weight loss?

Fruits particularly beneficial for weight loss include berries, citrus fruits, and apples. These fruits are low in calories and high in fibre, vitamins, and antioxidants. They can help to keep you feeling full and satisfied, which can be helpful for weight loss.

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