Indian Diet For Weight Loss In 7 Days | Diet Chart & Tips

Losing weight is quite difficult if you have gained so much weight. Working out is not enough to lose weight. To lose weight diet is one of the great things to do. So, let’s see an Indian diet for belly fat weight loss in 7 days to lose the maximum amount of weight.

Table of Contents

Diet is very important to lose weight. For Indians, it is difficult for weight loss along with exercise following a proper diet, as Indian foods are rich in carbohydrates. Choosing the right carb and food and including it in the diet is one thing that is challenging for Indians. So, see the diet chart including Indian food below.

What Is A Balanced Diet For Weight Loss?

A balanced diet is one that provides your body with the nutrients it needs to function properly. Before making a diet chart for weight loss, make sure that it is a balanced diet or not so that you can get all the nutrients. Below we are telling you about the nutrients to be included in the diet.

Protein Intake:

Most Indians know that protein intake is good for weight loss, but fail to meet the daily protein requirement. Explain that protein is essential for building body tissues, muscles, and skin, as well as helping to pump blood. A high-protein diet can also help with weight loss. According to experts, for weight loss in seven days, 30 percent of the protein in your diet should be in the form of

Whole lentils
Paneer
Chickpea
Milk
White meat
Eggs
Sprouts.

Carbohydrates Intake:

Carbohydrates are the main source of energy for the body. It is important to choose the right types of carbohydrates. Bread, biscuits, white rice, and wheat flour contain a lot of sugar, which is harmful to health.

Instead, you should use good carbs, which are high in fiber. The best thing about them is that they make your stomach feel full, so it is a great option for keeping weight under control.

Brown rice
Bajra
Ragi and
Oats are good options for complex carbs.

Vitamins and Minerals Intake:

Vitamins A, E, B-12, D, calcium, and iron are essential for the body, as they help with metabolism, nerve and muscle function, bone maintenance, and cell production. Vitamins are mainly found in

Plants
Fish
Meat
While minerals
Fruits
Green leafy fresh vegetables.

For weight loss, experts recommend eating 100 grams of vegetables and 100 grams of fruits every day.

Fat Intake:

Fats are very important for a healthy body, as they synthesize hormones, store vitamins, and provide energy. There is no harm in taking healthy fats throughout the weight loss journey with the best plan for weight loss.

According to experts, a fifth or 20 percent of your diet consists of healthy fats, trans fats, polyunsaturated and omega 3 fatty acids.

Olive oil
Rice bran oil
Mustard oil
Soybean oil
Sunflower and
Groundnut oil can be used for different food.

But note that while consuming oil, trans fat (which is found in fried foods) should be avoided.

List of Foods To Avoid In Indian Diet Chart

Foods or drinks that are processed, high in calories, or high in sugar do not make for the best diet for losing weight.

Not only do they cause you to gain weight, but they are also harmful to your overall health and cause serious diseases like diabetes, heart disease, and obesity.

Along with adopting a 7-day diet plan for weight loss, it is advisable to minimize the consumption of these food groups or avoid them completely in your Indian diet chart for weight loss.

Highly sweetened beverages like soda, support drinks, etc. are bad for the human body
Sweet foods like sugar, honey, and condensed milk.
Foods that contain high sugar such as candy, ice cream, cakes, cookies, rice pudding, high-sugar cereals, etc.
Foods that are high in fat like french fries, chips, fried foods, etc.
Trans fats such as vegetables, margarine, and processed foods.
Refined oil like canola oil, soybean oil, grapeseed oil, etc.
Refined grains like white bread, and white pasta.

It is okay to use them on special occasions. But consuming them regularly can hinder your weight loss goal as well as have a bad effect on your health.

7 Days Of Indian Diet For Weight Loss:

The Diet chart consists of very common Indian foods that anyone can easily make. The foods are low in carbohydrates and full of nutrition. Combine this plan with our 7-day Indian weight loss diet for better results. So, see the diet chart below…

Day 1:

indian cooking low calorie foods

Source

Early Morning (7:00 a.m. – 8:00 a.m.):

A glass of warm water with lemon juice.

Breakfast (9:00 a.m. – 10:00 a.m.):

A plate of poha, and a glass of fruit juice.

Mid-morning (11 a.m. – 12 p.m.):

1 fruit of your choice.

Lunch (1:00 p.m. – 2:00 p.m.):

2 whole grain roti.
A bowl of dal with any sabji, and a piece of fish or chicken.

After Lunch (3:00 p.m. – 4:00 p.m.):

A bowl of fruit salad.

Evening Snack (5:00 p.m. – 6:00 p.m.):

A cup of tea or coffee, and 2 whole-grain crackers.

Dinner (8:00 p.m. – 9:00 p.m.):

Small bowl brown rice dinner.
A small bowl dal, and a small bowl of Sabji.

Bedtime Snack (10:00 p.m. – 11:00 p.m.):

A cup of curd with berries.

Day 2

typical indian meal health supplements eating habits

Source

Early Morning (7:00 a.m. – 8:00 a.m.):

A glass of Jeera water ( Made with 1 tablespoon of jeera boiled in a glass of water).

Breakfast (9:00 a.m. – 10:00 a.m.):

2 Idlis, and Sambar.
One bowl of vegetable soup

Mid-morning (11 a.m. – 12 p.m.):

One seasonal fruit.

Lunch (1:00 p.m. – 2:00 p.m.):

A small bowl of brown rice.
A bowl of dal with Any sabji, and a piece of fish or chicken.

After Lunch (3:00 p.m. – 4:00 p.m.):

A bowl of raita.

Evening Snack (5:00 p.m. – 6:00 p.m.):

A cup of tea or coffee, and 2 sugar-free crackers.

Dinner (8:00 p.m. – 9:00 p.m.):

2 whole-grain roti.
A small bowl of green gram whole dal, and a bowl of mixed vegetable curry.

Bedtime Snack (10:00 p.m. – 11:00 p.m.):

A glass of skimmed milk.

Day 3

healthy eating to lose weight quickly vegetarian diet

Source

Early Morning (7:00 a.m. – 8:00 a.m.):

A glass of warm water with lemon, and honey.

Breakfast (9:00 a.m. – 10:00 a.m.):

A bowl of upma, and a glass of fruit juice.

Mid-morning (11 a.m. – 12 p.m.):

One seasonal fruit.

Lunch (1:00 p.m. – 2:00 p.m.):

One small bowl of brown rice.
One small bowl dal, and, one small bowl french beans sabji, and a piece of grilled fish.

After Lunch (3:00 p.m. – 4:00 p.m.):

A small bowl of yogurt, and nuts.

Evening Snack (5:00 p.m. – 6:00 p.m.):

A cup of tea, and, Two sugar-free crackers.

Dinner (8:00 p.m. – 9:00 p.m.):

1 vegetable stuffed paratha, and, A small cup of yogurt.

Bedtime Snack (10:00 p.m. – 11:00 p.m.):

A handful of nuts. For example some almonds, walnuts, or pistachio
A cup of skimmed milk

Day 4

diet chart for weight loss nutritious foods

Source

Early Morning (7:00 a.m. – 8:00 a.m.):

A glass of warm water with lemon, and honey.

Breakfast (9:00 a.m. – 10:00 a.m.):

2 slices of whole-grain bread, and peanut butter.
2 Egg Bhurji

Mid-morning (11 a.m. – 12 p.m.):

One cup of berries

Lunch (1:00 p.m. – 2:00 p.m.):

A small bowl of rice
A bowl of dal, and a bowl of pumpkin sabji
2 small pieces of chicken.

After Lunch (3:00 p.m. – 4:00 p.m.):

A small bowl of raita.

Evening Snack (5:00 p.m. – 6:00 p.m.):

A cup of green tea.

Dinner (8:00 p.m. – 9:00 p.m.):

2 whole-grain roti, and Mix vegetable sabji.

Bedtime Snack (10:00 p.m. – 11:00 p.m.):

A glass of warm skimmed milk.

Day 5:

food groups for weight loss journey

Source

Early Morning (7:00 a.m. – 8:00 a.m.):

A glass of warm water with a pinch of cinnamon powder.

Breakfast (9:00 a.m. – 10:00 a.m.):

A small serving of Dalia with vegetables.

Mid-morning (11 a.m. – 12 p.m.):

One seasonal fruit.

Lunch (1:00 p.m. – 2:00 p.m.):

A small bowl of rice
One small bowl dal, and one small portion of fish.

After Lunch (3:00 p.m. – 4:00 p.m.):

One small bowl of fruit salad.

Evening Snack (5:00 p.m. – 6:00 p.m.):

A cup of green tea

Dinner (8:00 p.m. – 9:00 p.m.):

2 paneer stuffed paratha made with less oil.
A cup of yogurt.

Bedtime Snack (10:00 p.m. – 11:00 p.m.):

A glass of warm low-fat milk/skimmed milk

Day 6:

healthy diet plan for weight loss

Source

Early Morning (7:00 a.m. – 8:00 a.m.):

A glass of water with lemon juice.

Breakfast (9:00 a.m. – 10:00 a.m.):

A small plate of mixed vegetable khichdi.
A glass of fruit juice.

Mid-morning (11 a.m. – 12 p.m.):

One fruit of your choice.

Lunch (1:00 p.m. – 2:00 p.m.):

One small bowl of rice.
A small bowl of dal
One small bowl of mixed vegetables lunch, and one small bowl of chicken curry.

After Lunch (3:00 p.m. – 4:00 p.m.):

A small serving of raita.

Evening Snack (5:00 p.m. – 6:00 p.m.):

A cup of tea without sugar.
2 sugar-free crackers.

Dinner (8:00 p.m. – 9:00 p.m.):

A small bowl of Dalia khichdi.

Bedtime Snack (10:00 p.m. – 11:00 p.m.):

A cup of yogurt with fruits.
1 glass of skimmed milk

Day 7:

loose weight with indian diet chart healthy diet

Source

Early Morning (7:00 a.m. – 8:00 a.m.):

Warm water with Lemon, and honey in one glass.

Breakfast (9:00 a.m. – 10:00 a.m.):

A plate of bread poha, and a glass of juice.

Mid-morning (11 a.m. – 12 p.m.):

One seasonal fruit

Lunch (1:00 p.m. – 2:00 p.m.):

A bowl of rice
A small bowl of dal and french beans sabji.
A slice of grilled fish.

After Lunch (3:00 p.m. – 4:00 p.m.):

A small bowl of fruit salad.

Evening Snack (5:00 p.m. – 6:00 p.m.):

A cup of tea and, 2 oats cookies.

Dinner (8:00 p.m. – 9:00 p.m.):

A small serving of khichdi with vegetables.
One small bowl of vegetable soup or mixed vegetables dinner

Bedtime Snack (10:00 p.m. – 11:00 p.m.):

A small serving of dry fruits, like almonds and cashew.

Tips On Indian Diet Plan To Lose Weight In 7 Days:

Along with the diet chart, I am giving you some tips to lose weight fast. These tips are very much helpful to lose weight. See this below…

Follow A Balanced Diet:

Carbs are the main wellspring of energy and are considered about a large portion of your typical measure of calories. Complex fiber-rich carbs retain gradually, giving you a more extended response feeling and are the most ideal decision for getting in shape.

Fat is vital as it permits the body to use chemicals and supplements and creates power. Proteins help the body in fortifying and fixing tissues ligament, muscles, and skin and siphoning blood for resorption.

An amazing protein diet can likewise assist you with getting in shape which reinforces muscle and consumes a greater number of calories in your diet than fat. About 30% proteins ought to be added for quick weight misfortune plan 5 pounds in 5 days.

Do Not Skip Meal:

Many people think that maintaining a diet means starving or skipping meals. But, this is completely wrong to skip meals. Skipping meals does not help in weight loss, sometimes it causes you to gain weight.

Eat Small 7 Meals:

Do not overeat in one meal. Take some small meals 5 times a day. As a result, this can help you to lose weight fast.

Eat More Fruits And Vegetables:

Eating more fruits and vegetables helps to lose weight fast. Fruits and vegetables contain vitamins and minerals that help to reduce weight fast.

Include more and more fruits and vegetables in your Indian food vegetarian diet chart for weight. And cut off unhealthy foods, fancy foods, junk foods, refined foods, etc.

Limit Consumption Of Salt And Sugar:

Consuming salt and sugar often leads to weight gain. So, consume less salt and sugar which can help you to lose weight fast.

Say no to unhealthy food choices and welcome whole grains into your best Indian diet plan chart for weight loss. However, sometimes you can have a cheat meal. That’s ok!

Do Not Eat Junk And Processed Food:

Avoiding Junk and processed food will help you to lose weight fast. As, these foods contain a high amount of salt or sugar and, unhealthy fats that cause weight gain. So, do not eat junk and processed food.

Avoid Food High In Carbohydrates:

Do not eat foods that are high in carbohydrates as that can lead you to weight gain. So, avoid consuming high-calorie food. Include whole grains instead.

Eat Healthy Fat And Protein:

Eating healthy fat and protein also helps to lose weight fast. So, eat more protein in your diet for a fast result.

So, these are the tips and a chart of the Indian diet for weight loss in 7 days. follow these tips and diet chart to lose weight fast.

These tips and diet charts are very easy to follow. So, follow these tips and as a result, get a slim body.

Do Physical Exercise:

Only following the Indian diet chart won’t help you to achieve the goal of weight loss. For this, you will also have to work hard on physical exercise. No matter whether you are following a vegetarian diet plan or a non-vegetarian diet plan you must exercise too.

Science Behind the 7-Day Plan:

The 7-day Indian diet plan for weight loss is often designed to help you shed pounds in a sustainable and healthy manner by promoting calorie deficit, balanced nutrition, and metabolic boost. Here’s the science behind how such a plan can help you lose weight:

1. Caloric Deficit:

Weight loss fundamentally occurs when you consume fewer calories than your body needs for energy, creating a caloric deficit. A 7-day Indian diet plan typically emphasizes portion control and low-calorie, nutrient-dense foods (such as vegetables, fruits, lean proteins, and whole grains) to reduce calorie intake. The idea is to create a deficit without feeling excessively hungry, which can often lead to overeating or nutrient deficiencies.

2. Balanced Macronutrients:

A good Indian diet plan for weight loss aims to balance macronutrients:

Proteins: Protein-rich foods (e.g., lentils, chickpeas, paneer, chicken, fish) help in muscle building, repair, and promote satiety. Protein also boosts metabolism because your body burns more calories digesting protein than carbs or fats. High-protein meals can help curb hunger and prevent overeating.
Healthy Fats: Incorporating healthy fats from sources like nuts, seeds, olive oil, and ghee (in moderation) provides long-lasting energy and helps regulate hormones that control hunger.
Carbohydrates: The plan typically focuses on complex carbohydrates (whole grains like brown rice, quinoa, or oats) rather than simple sugars. These carbs digest slowly, providing sustained energy and preventing blood sugar spikes, which can lead to cravings.

3. Fiber-Rich Foods:

Indian cuisine includes a lot of fiber-rich vegetables, legumes, and whole grains. Fiber is important for weight loss because it helps:

Improve Digestion: Fiber promotes healthy digestion and helps in regular bowel movements, which are key for overall health and effective weight management.

Increase Satiety: Foods high in fiber tend to fill you up, preventing overeating and reducing overall calorie consumption.

4. Low Glycemic Index (GI) Foods:

A focus on low-GI foods can stabilize blood sugar levels and reduce cravings for high-calorie foods. Foods like whole wheat, brown rice, and vegetables are low-GI foods, meaning they digest slowly and maintain steady blood sugar levels, preventing spikes and crashes that trigger hunger.

5. Intermittent Fasting or Meal Timing:

Some Indian diet plans incorporate intermittent fasting (e.g., eating within an 8-hour window or having 2-3 meals per day with snacks). This method can help in controlling calorie intake and managing hunger. Restricting eating times, can also improve metabolic health and help in fat burning, especially during fasting periods.

6. Hydration:

Indian diets emphasize drinking plenty of water and herbal teas (such as green tea, which has metabolism-boosting properties). Staying hydrated helps control hunger, supports digestion, and keeps the body’s metabolism functioning optimally.

7. Detoxification and Ayurvedic Principles:

Traditional Indian diets often include detoxifying foods like turmeric, ginger, lemon, and detox water, which are believed to have anti-inflammatory and metabolism-boosting properties. These ingredients not only improve digestion but also promote overall health and help the body eliminate toxins, which might otherwise hinder weight loss.

8. Culturally Diverse Food Options:

A 7-day Indian diet plan is often diverse, allowing for different regional foods, and focusing on using local and seasonal ingredients. This diversity helps ensure that your body gets a wide array of nutrients, which can prevent nutritional deficiencies and keep the metabolism active.

BOTTOM LINE:

Obesity is a problem for some, and an embarrassment for some. A good personality is identified by your fitness. If your body is shapeless and bulky, it will make your personality fade.

However, in order to lose weight, nowadays people sweat for hours in the gym, do dieting, take medicines, in the beginning, the weight is reduced by three to four kilos, but the fat is not reduced.

Experts say that to lose weight, fewer calories are needed, for which it is necessary to make a balanced diet chart. By following the chart, your body should be active and not tired, keeping all these things in mind, 1200 to 1800 calories are required in a day.

The specialty of this diet plan is that even after consuming fewer calories than normal throughout the day, your energy level will remain the same and you will remain fit.

Don’t eat too much. If you want to reduce weight, then reduce the amount of food. When cooking, keep in mind how much oil, salt, or sugar you are using.

Choose healthier options like honey or jaggery instead of sugar, rock salt instead of salt, etc. Eat lots of fresh fruits and vegetables.

Success Stories from Users:

There are several success stories from individuals who have tried the 7-day Indian weight loss plan. While everyone’s experience is unique, many people have reported significant benefits in terms of weight loss, improved energy levels, and better overall health. Below are some examples of real-life success stories that highlight how the 7-day Indian diet plan has worked for users:

Priya’s Transformation: 4 Kgs in One Week:

Priya, a 32-year-old working professional, had been struggling with weight loss for years. She tried various diets, but they never seemed to work for her in the long term. A friend introduced her to the 7-day Indian weight loss plan, and she decided to give it a try. Her daily meals included simple yet effective foods like green smoothies, brown rice, lentils, and plenty of vegetables.

Priya’s Experience:

Week 1 Results: She lost 4 kilograms in just one week.

Dietary Changes: She focused on portion control, included more fiber-rich foods, and reduced refined carbs (e.g., white rice and bread). She drank a lot of water and had green tea in the mornings.

Challenges: Initially, Priya felt a bit sluggish, but she pushed through and felt more energetic after a few days. The hardest part was controlling her evening snack cravings.

Outcome: By the end of the week, Priya felt lighter, with noticeable improvements in her digestion and skin. She was motivated to continue the plan with modifications for long-term weight management.

Arun’s 5-Kilogram Weight Loss Journey:

Arun, a 45-year-old software engineer, had been living a sedentary lifestyle for many years, leading to significant weight gain. His daily routine involved sitting at a desk for hours and eating unhealthy, processed foods. A friend recommended the 7-day Indian diet plan to help him kickstart his weight loss journey.

Arun’s Experience:

Week 1 Results: Arun lost 5 kilograms in 7 days.

Dietary Changes: He incorporated more protein (like eggs, chicken, and lentils), healthy fats (from nuts and ghee), and fiber-rich vegetables. His meals were spaced out every 3 hours to prevent overeating. He replaced sugary drinks with herbal teas and water.

Challenges: The first two days were difficult as Arun had to adjust to eating smaller portions. He also missed his usual snacks, but he found that healthy alternatives (like fruits or a handful of nuts) helped.

Outcome: After the week, Arun noticed that his clothes fit better, and he felt more energized at work. He continued the plan for another month, and by the end of that period, he had lost a total of 12 kilograms.

Neha’s Improved Digestion and 3 Kgs Down:

Neha, a 29-year-old who had been struggling with bloating and sluggish digestion for years, turned to the 7-day Indian weight loss plan after seeing it recommended in a fitness group. Her main goal was to lose weight while also improving her gut health.

Neha’s Experience:

Week 1 Results: Neha lost 3 kilograms in one week, but more importantly, her digestion improved significantly.

Dietary Changes: Neha incorporated a lot of fiber-rich vegetables, whole grains (like brown rice and oats), and probiotics (like yogurt and buttermilk). She also added turmeric and ginger to her meals, which helped reduce bloating.

Challenges: Neha initially struggled to cut out her evening sugar cravings, but once she introduced fruits like papaya and apples, she found that they satisfied her sweet tooth in a healthier way.

Outcome: Neha felt much lighter, had clearer skin, and her digestion improved dramatically. By the end of the week, she felt more energetic and motivated to stick with healthier food choices long-term.

Ravi’s 6 Kg Weight Loss Story:

Ravi, a 38-year-old father of two, had been dealing with high blood pressure and weight gain due to poor dietary habits. His doctor suggested that he lose weight to manage his health better. Ravi followed the 7-day Indian diet plan and made it a family affair by involving his wife and kids in preparing healthy meals.

Ravi’s Experience:

Week 1 Results: Ravi lost 6 kilograms in just one week.

Dietary Changes: Ravi’s meals included high-protein foods like dal and grilled chicken, as well as lots of vegetables. He avoided processed foods, refined sugar, and deep-fried snacks. He also started taking a morning walk for light exercise.

Challenges: The hardest part for Ravi was breaking his habit of having unhealthy snacks, especially when watching TV. He had to be more mindful of his eating habits and find healthier alternatives.

Outcome: Ravi felt more energetic and noticed an improvement in his blood pressure levels. He also started feeling more confident about his health and weight. After the 7-day plan, he continued with healthier eating habits and lost a total of 15 kilograms in 3 months.

Shweta’s Journey: From Bloating to Confidence:

Shweta, a 27-year-old who had struggled with weight gain and constant bloating, decided to try the 7-day Indian weight loss plan after a friend shared her positive experience. Shweta’s goal was to lose weight while also dealing with digestive issues like bloating and occasional constipation.

Shweta’s Experience:

Week 1 Results: Shweta lost 3.5 kilograms and felt much less bloated.

Dietary Changes: She focused on eating light, healthy meals such as vegetable soups, grilled chicken, and salads with lemon and olive oil. She also drank a lot of water and started drinking warm water with lemon in the mornings to aid digestion.

Challenges: The main challenge was dealing with her cravings for sugary foods, but she found that switching to fruits and nuts as snacks helped her stay on track.

Outcome: By the end of the week, Shweta felt more confident in her body. She noticed her bloating had significantly reduced, and her energy levels were much higher. She decided to continue the plan with some modifications and lost an additional 5 kilograms over the next few months.

Reference Link:

FAQ:

Q. How can I lose 5kg in 7 days?

A. In order to lose 5kg weight in just 7 days you have to starve yourself. And that certainly won’t be a healthy weight loss. To lose some weight you need to follow a balanced diet plan for weight reduction

Q. How can I lose weight in 7 days at home?

A. While shedding a couple of pounds in seven days is actually conceivable, it isn’t suggested. At present moment, exceptional eating plans are viewed as crash diets — implying that your weight is probably going to bounce back after you finish the program.

Besides, in light of their prohibitive nature, these diets aren’t proper on the off chance that you have a background marked by dietary problems.

Q. Which Indian food is best for weight loss?

A. Actually all pulses and soybeans, kidney beans, chickpeas, gram, all of them have very little fat and a lot of protein. Pulses are also very easy to cook and do not feel hungry after eating them.

Green leafy vegetables like spinach, fenugreek, kale, and lettuce contain fiber, vitamins, and minerals. Green leafy vegetables are considered the best for weight loss.

Q. How can I lose 7 kilos in 7 days?

A. It is not that simple to get fitter, this diet is no exception. There’s a ton of discipline and difficult work included however in the event that you figure out how to stay on course it will do wonders for you.

This is the best vegan diet for getting in shape. It is known as the GM Diet plan. This diet doesn’t just work for getting thinner but at the same time is extraordinary for keeping a fitter, more proportionate body.

Recommended Articles:-