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 the 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.
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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 Indian 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.
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 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 vegetable with paratha + 1 glass vegetable juice.
Mid-morning (11:00 a.m-11:30 p.m):
- 4 almonds and 2 dates or
- 1 apple or
- 1 glass 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 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 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 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 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 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 steamed vegetables or
- Vegetables + 1 bowl boiled lentils or
- 1 bowl of brown rice with 1 bowl 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 chicken or vegetable salad
- 1 bowl of rice with 1 bowl of mixed vegetable 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 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 rice with 1 bowl of mixed vegetable + 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 lentils + 1 small bowl of yogurt
- 1 bowl of veggie and fruit mixed salad + 2 whole wheat roti + a bowl of sabji
Post-Dinner (Only If You Are A Late Own):
- 1 glass of banana milkshake
Week 4 of Indian 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 grilled fish salad or chicken salad
Lunch (1:30 p.m – 2:30 p.m):
- 2 whole wheat roti + 1 bowl steamed vegetables or
- Rice with Vegetables + 1 bowl 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 rice with 1 bowl of mixed vegetable.
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.
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