Due to rampant lifestyle and impaired eating habits, the problem of obesity is getting serious nowadays. To reduce obesity, you should take special care of your diet. But with Indian oily foods, it is next to impossible to stay in shape. But do not worry as we have an Indian diet plan for weight loss in one month to lose weight.
Obesity is a growing issue in the Indian population. Due to the increasing availability of processed foods, chronic diseases related to obesity such as heart disease and diabetes as well as obesity in India is increasing gradually. Here we have prepared an diet plan for weight loss in one month as well as some tips to lose weight. Here you can find out what to include in your diet and what foods to avoid and what to include in the diet chart for a month.
What Is The Indian Diet Plan For Weight Loss?
Our body gets energy from whatever food or drinks we take. The unit to measure this energy is the calorie. The body receives these calories in four forms. Due to the busy lifestyle, nowadays not everyone can take special care of their fitness.
But you will be perfect in your work only when your health is good and you are fit. In such a situation, people sweat in the gym for hours, do dieting, and sometimes take medicines for weight loss. While there is no need to do much to reduce obesity. To reduce your belly, it is most important that you follow the right diet chart.
Diet Plan For Weight Loss In One Month:
If you want to lose weight forever without being hungry, then we have come up with a low-calorie, high-nutrition diet plan for you to control your obesity and feel fit, and slim.
Early Morning (7:00 am–7.30 am):
Always start your day by drinking 2 glasses of lukewarm water. This will remove constipation and remove toxins from the body, which will help reduce obesity.
Detox water helps in removing unwanted toxins, accumulated water, and excess sodium from the body. It boosts your metabolism and makes your body burn calories at a faster rate. You can choose one of the following detox drinks depending on your body type. You have to drink it regularly for a month.
- Lemon Detox Drink
- Ginger Detox Drink
- Cumin Detox Drink
- Apple Cider Vinegar Detox Drink
Breakfast (8:00 am-9:30 am):
Breakfast is the most important meal of the day. Everyone should take special care of this and avoid skipping breakfast in any condition. Protein and fiber-rich food are very effective in reducing weight. So do not forget to include protein in your breakfast. In the morning breakfast, you can include tea made from brown bread and jaggery. Along with purifying the blood, jaggery works to remove harmful toxins from the body, which helps a lot in reducing weight. Like green tea, jaggery also detoxifies the body and also helps in weight loss. So if you also want to lose weight, then use jaggery instead of sugar in tea, it is very effective in reducing obesity.
Oatmeal:
To make oatmeal for breakfast, 1/2 cup of oats, 1/2 cup of skim milk, and a small spoon of honey or another sweetener will have to be mixed. You can also add apple or black grapes on top of it.
Egg Omelette and Green Tea:
Eggs contain a lot of protein which helps in quick weight loss. You have to make an omelet of 2 egg whites by mixing onion, tomato, and chili. With this, you can drink a cup of green tea.
Idli and Sambar:
You can eat + 1/2 cup of sambhar with two medium-sized idlis at home. By eating this, you will get only 230 calories.
Apple Smoothie and Almonds:
To make it, blend 2 medium-sized apples with 1 cup skim milk mixed with 1 tsp honey and mix some cinnamon powder on top. Along with this, eat 9-10 almonds as well.
Corn Flakes and Milk:
If you do not have time to make breakfast, then you can eat a bowl of cornflakes mixed with half a cup of skim milk and put nuts on it. In this, you will get only 200 calories.
Vegetable Soup and Brown Bread:
Drink vegetable soup for weight loss. It contains vitamins, minerals, and other nutrients. For breakfast, eat 1 bowl of vegetable soup and 1 slice of toasted brown bread. It will have 200 calories.
Mid-morning Snack (10:30 am – 11:30 am):
For weight loss, you should keep eating something every two hours, so when you feel hungry
- You can have Mari Light Biscuit with Green Tea.
- Consume either banana, apple, watermelon, orange, or half a cup of grapes.
Lunch (12.30 PM-2:00 PM):
Losing weight is as difficult as gaining weight is easy. Because it is easy to eat according to the mind, it is very difficult to control your mind and kill the desires, but if you want to get rid of obesity, you also have to learn to control your cravings. If you want to lose weight as soon as possible, then replace the normal roti in your healthy diet and include moong dal ki chili and green vegetables in the lunch. Along with this, do not forget to make curd a part of your diet. Sometimes instead of moong dal, you can also eat Chilla of Brown Rice and Chilla of Besan.
Vegetable Soup:
Homemade vegetable soup will contain 140 calories. If you cannot make vegetable soup at home, take Maggi Mixed Vegetable Soup from the market and eat toasted brown bread.
Fish and Rice:
There are 124 calories in one grilled fish. You can eat half a cup of steamed vegetable rice with fish.
Roti and Vegetable Curry:
There are 71 calories in 1 small roti. You can eat 1 cup of boiled vegetables with one or two Roti. Try to cook vegetables in 1 teaspoon of oil only.
Egg Sandwich:
Eat 2 multigrain bread with 2 egg whites, 3 sliced onions, and 2 slices of tomato.
Evening Snack (5:00 – 6:30 PM):
When you feel hungry in the evening, you have to eat a balanced diet with calories up to 100. Its list is given below.
Lemon Tea And Rusk:
Rusks are more healthy than biscuits. Drink unsweetened lemon tea with two rusks.
Boiled Eggs and Green Tea:
Drink one boiled egg and 1 cup of green tea.
Nuts:
In this, you can eat almonds, pistachios, and walnuts.
Momo:
Steam momos are very tasty to eat. Small steam momos have only 30 calorie intake.
Orange Juice:
Orange juice contains vitamin C, which does not allow calories to increase. You should drink 1 glass of orange juice.
Grilled Brown Bread Sandwich:
You have to eat half a grilled sandwich in the evening for breakfast. In this sandwich, you can add some onions, capsicum, tomato, cabbage, spinach, etc.
Dinner (8:00 PM–9:30 PM):
Generally, people keep breakfast light and dinner heavy, but there is a wrong way to take food. Always keep the quantity of your food in decreasing order. Take only light food at night. At night, you can take vegetables cooked in light oil with oats or porridge in the meal. Apart from this, khichdi can also be taken for dinner.
Chicken Noodles Soup:
Eating a bowl of Chicken Noodles Soup will fill your stomach comfortably. In this, you will get only 150 calorie intake.
Roti and Boiled Vegetables/Boiled Chicken/Soya Curry:
You can have a cup of soya bean curry or a cup of chicken curry with 2 small rotis.
Before Bed:
Drinking hot water before sleeping at night ends obesity quickly. Due to this, the dirt of the body comes out and sleep comes well.
Here Is The Indian Diet Plan For Weight Loss In One Month For You:
This Indian diet plan for weight loss in one month will help you to lose weight with healthy foods.
Let’s have a look at the Indian weight loss diet plan in one month:
(You May Also Read: Indian Diet Chart For Weight Loss)
Week 1 Of Indian Diet Plan For Weight Loss In One Month:
The 1st week of the Indian diet plan to reduce weight in 7 days is…
Early Morning (7:00 a.m-8:00 a.m):
- 1 Banana
- 3 to 4 mixed overnight soaked seeds like melons, watermelon, sesame, flakes, and so on.
Breakfast (9:00 a.m-10:00 a.m):
- 1 or 2 Idli and Sambhar or
- 1 scrambled egg white with 2 slices of whole wheat bread or
- A bowl of mixed vegetables with paratha + 1 glass of vegetable juice.
Mid-morning (11:00 a.m-11:30 p.m):
- 4 almonds and 2 dates or
- 1 apple or
- 1 glass of coconut water
Pre-lunch (12:00 p.m-1:00 p.m):
- 1 small bowl Raita.
Lunch (1:30 p.m – 2:30 p.m):
- 2 whole grain bread or
- 1 small bowl of brown rice + 1 small bowl of pulses or
- Boiled veggies + 1 bowl of low-fat yogurt
Mid-evening (3:00 p.m – 4:00 p.m):
- 1 Cup green tea or
- Coffee or
- 1 Glass of buttermilk
Snack (5:00 p.m – 6:00 p.m):
- 1 glass protein shake or
- A small bowl of sprouts or
- 1 apple
Dinner (8:00 p.m – 9:00 p.m):
- 2 whole wheat roti + 1 bowl chickpea curry or
- 2 whole grain roti + salad + 1 bowl low-fat yogurt or
- 1 bowl of mixed vegetable + 1 bowl salad or
- A bowl of vegetable Dalia or
- 1 bowl full of chicken soup
Post-Dinner (Only If You Are A Late Own):
- 4 to 5 nuts or
- 1 glass of lukewarm milk with honey
(You May Also Read: 7 Day Diet Plan For Weight Loss India)
Week 2 of Indian Diet Plan for Weight Loss in One Month:
The 2nd week of the diet plan for weight loss India is…
Early Morning (7:00 a.m-8:00 a.m):
- 10 ml of fresh orange juice
- 5 to 6 overnight-soaked almonds or walnuts
Breakfast (9:00 a.m-10:00 a.m):
- 1 bowl of mixed fruits with oats and flaxseed porridge or
- 1 bowl of brown rice with lentils + 1 glass of grape juice
Mid-morning (11:00 a.m-11:30 p.m):
- 1 glass protein milkshake or
- Mixed fruit of your choice or
- 1 glass of coconut water.
Pre-lunch (12:00 p.m-1:00 p.m):
- 1 medium bowl of chicken soup with veggies.
Lunch (1:30 p.m – 2:30 p.m):
- 2 whole wheat roti + 1 bowl of steamed vegetables or
- Vegetables + 1 bowl of boiled lentils or
- 1 bowl of brown rice with 1 bowl of mixed steamed vegetable
Snack (5:00 p.m – 6:00 p.m):
- 1 big slice of watermelon or
- A handful of dry fruits or Nut
Dinner (8:00 p.m – 9:00 p.m):
- 1 bowl of chicken or vegetable salad
- 1 bowl of rice with 1 bowl of mixed vegetables or
- Steamed vegetable + 1 plate salad or
- 2 whole wheat bread + 1 bowl mixed spicy lentils or
- 1 bowl rice with fish curry + 1 bowl yogurt.
Post-Dinner (Only If You Are A Late Own):
- 1 glass protein milkshake.
(You May Also Read: Indian Diet Plan For Weight Loss In A Week)
Week 3 of Indian Diet Plan for Weight Loss in One Month:
The 2nd week of the Indian weight loss diet menu is…
Early Morning (7:00 a.m-8:00 a.m):
- 1 glass of orange juice or
- 10 ml of green and leafy veggie juice
Breakfast (9:00 a.m-10:00 a.m):
- 2 Methi paratha with low-fat curd or
- 2 roti+ 1 bowl mixed veggies.
Mid-morning (11:00 a.m-11:30 p.m):
- 1 Fruit of your choice or
- Nuts of your choice or
- A glass of juice.
Pre-lunch (12:00 p.m-1:00 p.m):
- 1 small bowl of sprout salad or
- 1 small bowl of mixed veggies soup.
Lunch (1:30 p.m – 2:30 p.m):
- 2 whole wheat roti + 1 bowl steamed vegetarian or non-vegetarian (chicken, fish, seafood) food + thick lentils or
- 1 bowl of rice with 1 bowl of mixed vegetables + 1 bowl Low fat curd
Snack (5:00 p.m – 6:00 p.m):
- ½ tbsp. Peanut butter with an apple
- ½ glass mixed veggie juice.
Dinner (8:00 p.m – 9:00 p.m):
- 1 bowl of rice with 1 bowl of lentils + 1 small bowl of yogurt
- 1 bowl of veggie and fruit mixed salad + 2 whole wheat roti + a bowl of sabzi
Post-Dinner (Only If You Are A Late Own):
- 1 glass of banana milkshake
Week 4 of Diet Plan for Weight Loss in One Month:
The 4th week of the Indian food diet plan for weight loss is…
Early Morning (7:00 a.m-8:00 a.m):
- 10 ml Amla juice
- 5 to 6 overnight soaked walnuts and almonds
Breakfast (9:00 a.m-10:00 a.m):
- 1 or 2 Idli and Sambhar or
- 1 scrambled egg white with 2 slices of whole wheat bread or
- 1bowl mixed vegetable with paratha + 1 glass vegetable juice.
Mid-morning (11:00 a.m-11:30 p.m):
- 1 Fruit of your choice or
- Nuts of your choice or
- A glass of juice.
Pre-lunch (12:00 p.m-1:00 p.m):
- 1 bowl of grilled fish salad or chicken salad
Lunch (1:30 p.m – 2:30 p.m):
- 2 whole wheat roti + 1 bowl of steamed vegetables or
- Rice with Vegetables + 1 bowl of boiled lentils or
- 1 bowl of brown rice + 1 bowl mixed steamed vegetable
Snack (5:00 p.m – 6:00 p.m):
- 1 guava
- A ½ glass of mixed veggie juice.
Dinner (8:00 p.m – 9:00 p.m):
- 1 bowl rice with fish curry + 1 bowl yogurt or
- 1 bowl chicken or vegetable salad or
- 2 whole wheat bread + 1 bowl mixed spicy lentils or
- Steamed vegetable + 1 plate salad or
- 1 bowl of rice with 1 bowl of mixed vegetables.
Post-Dinner (Only If You Are A Late Own):
- 1 glass of lukewarm lemon honey water
This Indian diet to lose weight fast for weight loss in one month will keep you healthy and will also help you to lose weight.
Weight Loss Tips:
Making the right diet plan helps a lot in weight loss. Therefore, if you are troubled by obesity and regular exercise, pay special attention to your diet chart.
As much as it is important to do regular exercise for healthy weight loss, it is equally important to consume the right diet. To reduce the extra fat, it is necessary to have the right diet.
Often we see that even after sweating for hours in the gym, the waist fat is not reduced. But by adopting the right diet, it reduces to a great extent.
Actually, many people are not able to follow a balanced diet plan for a long time. Due to this, they take a long time to lose weight. But according to experts, weight can be reduced to a great extent by making changes in diet and lifestyle.
Choose The Right Diet:
Every day we hear about trendy diet plans that claim to lose weight fast. Most people keep changing their balanced diet chart continuously, due to which the weight does not reduce and they feel disappointed. Therefore, with the help of a nutritionist, prepare a balanced diet plan that you can follow for a long time.
Make Small Changes In Diet:
Making changes in lifestyle and Indian diet chart habits is not very easy. Often people make such a tight weight loss diet plan that they have to leave it in the middle. So always make small changes in your diet. It is effective for a long time and fast
Have Breakfast On Time:
Breakfast is the most important Indian diet chart of the whole day. Let us tell you that breakfast in the morning directly affects the metabolism process of our body.
Avoid Depression:
Depression can also be a cause of obesity, to avoid this, you should also walk or roam. Do things that make you happy.
Get Plenty Of Sleep:
In research, scientists have found that lack of sleep can lead to weight gain because lack of sleep decreases the body’s insulin sensitivity and glucose tolerance. Due to this, the level of leptin in the body decreases, and our appetite increases.
Drink Enough Water:
Always drink enough water. Sometimes thirst is quenched in the form of hunger. So when you feel hungry, try to drink water first. This is a natural way to overeat and prevent starvation later.
Never Starve:
Never starve yourself while on an Indian diet chart. There is evidence that being hungry can, in fact, lead to weight gain.
Reduce Sugar Intake:
Do not eat sweets and oily food during the process of losing weight. Use less sugar in your tea and coffee. Do not eat sweets and biscuits either.
Don’t add salt shakers and those extra sugar spoons to your tea. Both sugar and salt should be taken in moderation. While excess sugar can affect blood sugar levels, excess salt can cause water retention and these contribute to weight gain.
Eat Less Sodium Riched Foods:
Avoid eating food groups with sodium and high salt. Eating less salt not only helps in weight loss but also keeps you healthy. Instead, you can eat potassium-rich healthy foods like bananas and sweet potatoes.
Increase Metabolism:
Adequate sleep affects your metabolism and leads to weight loss. So sleep for 8 hours. Don’t be hungry With this, you will eat anything upside down. Do not eat too much at once, eat little by little. Keep drinking water regularly. Due to this, you will not feel much hungry and your body will also get rid of toxins.
Have Homemade Meals:
Cook food at home so that you can be more attentive to the ingredients and find healthier options for cooking. For example, you can use less oil in your weight loss Indian diet plan or prefer to bake the chicken instead of frying it.
Eat More Fruits And Vegetables:
To increase the volume of your meals, you can add fruits and vegetables to them. It’s a way to tweak your dishes in the healthiest way possible. The complex carbs or fiber present in fruits and vegetables help in providing satiety value which prevents overeating. In addition, it absorbs excess blood cholesterol. This ultimately helps in reducing the extra body weight.
FAQ:
Q. How can I lose 5kg in a month in the Indian diet?
A. However, taking it one step at a time and making a few minor modifications to your Indian diet chart and lifestyle can make weight loss much more manageable. By making some small changes to your daily routine, you can safely lose up to 10 pounds (4.5 kg) in just one month, hitting your weight loss goals quickly and easily.
Q. Which Indian food is best for weight loss?
A. Indian homemade food provides one of the best weight-loss diets. A healthy mixture of complex carbohydrates, fats, and proteins with less oil or ghee is an excellent choice. These foods provide nutrition as well as cut down into simple carbs and fats that often lead to weight gain.
Q. What is the Indian diet plan for weight loss?
A. A balanced diet chart that provides essential macro and micronutrients helps in losing weight and maintaining health. A bowl of fruits / whole-grain chapati with dal or vegetables for breakfast is a good start to consuming healthy essential nutrients.
Q. What should I eat for weight loss in one month?
A. eat or drink low-fat dairy consisting of 0% – 1% fat. Eat lean cuts of meat, or better yet, eat wild-caught salmon, rainbow trout, and halibut. Avoid all battered and deep-fried foods. Eat 3 small meals and 2-3 healthy snacks each day.
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