The Best Kerala Diet Plan For Weight Loss

Overweightness is a Long-lasting Ailment that needs long-term action. The comfort of weight gain and trouble in weight loss and also maintaining weight entirely make over weightiness a stimulating ailment to treat. The purpose set for the weight loss goal should be realistic. So, in this post below see the 1200-Calories Kerala diet plan for weight loss.

This 1200-calorie diet plan to lose weight will alter the means you look at any diet plan. Weight Loss Diet plan need not essentially be a dull matter. You can arrange a stimulating diet plan to lose weight that perfectly suits your taste.

The key requirement here is the consciousness of what you consume. Hence, in this article below we have planned a 1200-calorie diet plan to lose weight, particularly for individuals who love to eat Indian and Kerala cuisine. Follow the diet chart to lose weight.

Reasons To Follow A Kerala Diet Plan for Weight Loss (1200-Calories)

At the point when you are driving an amazingly bustling way of life, the awareness of what you eat every day adds a great deal to your fitness. Acknowledgment sunrises pretty late when you have heaped on the kilos. But by following the diet plan to lose weight, you can have proper protein and energy throughout the day.

Therefore, a composed plan or a customized diet graph is a smart thought to follow. Aside from a diet graph, a food journal will go far in monitoring where your diet plan is going. Continue to peruse to find out about this diet plan to lose weight (1200 calories).

In case you are an individual who can’t forego your sambar, rice, and upper (veggies side dish) diet, I am giving a Kerala diet chart for weight loss for you to follow. Here is an itemized 1200-calorie Kerala diet chart for weight loss.

Following such a diet or related diet plan, you will cut down extra pounds in a healthy way. We all know that South Indian meals are very light and healthy.

So, following the Kerala diet or related diet such as the South Indian diet for weight loss is a fun way to burn calories.

1-Day Sample Kerala Diet Plan For Weight Loss (1200 Calories)

This is a 1200-calorie diet plan to lose weight. It gives around 1200 calories just as around 50 gms protein. It is sufficient to deal with the everyday prerequisite of a normal Indian individual, subsequently, you soundly get in shape.

This Kerala diet plan to lose weight is a summed-up plan to give you a thought of what your diet plan to lose weight ought to resemble.

Along with calories, you must pay attention to your protein intake too. For protein, you can include eggs in your diet.

Early Morning / Before Breakfast

• 1 glass of luke-warm water with lemon – 0 Calorie
• 1 cup of tea without sugar – 35 calorie
• 2 pieces of Marie biscuits – 56 Calorie

Morning Meal/Breakfast

• 2 pieces of Appam – 100 Calorie
• 2 Nadan Mutta Roast – 150 Calorie

OR

• 2 pieces of Godambu Puttu (Regular Sized) with less coconut in it – 164 Calorie
• 1 small cup of Kadala Curry or chickpea curry – 100 Calorie

Mid Morning Or After Breakfast

• 1 cup of green tea without sugar – 40 Calorie
• An apple or 1 small bowl of mixed fruit salad – 0 Calorie

Lunch

• 1/3rd bowl of soup with Chuvanna Matta arichoru (red rice)- 120 Calorie
• 1 medium bowl of Sambar (less or no coconut in it at lunch)- 75 Calorie
• 1 small bowl of beetroot Pachadi- 75 Calorie
• Cabbage Thoran (with no or less coconut in it)
• 10 minutes of walk post-lunch and 1 cup of warm water with lemon or Green tea (without sugar)

Post-Lunch Snack

• Any Fruit of your choice

Evening Snack

• 1 cup of Green Coffee/tea (no sugar)- 35 Calorie
• 2 Wheat Rusk – 80 Calories

Dinner

• 2 Pathiri with boiled veggies curry – 150 Calories
• 1 medium cup of Mulakitta mean curry- 150 Calories
• 1 medium bowl of green cucumber Salad- 30 Calories
• 10 minutes of walk post-dinner and a cup of green tea

After Dinner/ Bed Time Snack

• 1 small cup of Milk- 75 Calories
• 4 Soaked almonds or a cup of almond milk- 20 Calories

A Few Tips To Maintain Your Weight:

You change your eating habit, exercise hard, cut down rice from the diet, salt from your diet, etc to weight loss and fat.

You follow many weight loss diet charts, eat healthy foods under your diet, do exercise/workout to increase your metabolism rate, and lose fat with a proper diet chart.

But all these go in vain when you fail to maintain that fitness and healthy body. So, here we have come up with a few tips to maintain your healthy weight along with following a proper diet chart.

Never Skip Morning Meal

Breakfast is the main part of the day following 8 hours or more time without any food. But in our busy lives, skipping morning foods has become so common nowadays. No one should do this under any diet chart.

However, what we do not understand is that this will make us drained and irritable during the day, and will cause us to indulge later in the evening, when we have a lot of time available to us, particularly while sitting in front of the TV, and so on. Pay attention to your morning meal and your consumed nutrition.

Walk And Exercise

If you need to go out on the town to shop inside a 1 km range, give your vehicle or bicycle some rest, simply walk. Make strolling a pleasant encounter. Wear comfortable shoes for the walk.

This is a healthy habit that keeps your body active and energetic throughout the day. This one is a must-follow step in your Kerala diet chart or related diet chart.

Have Early Dinner

On the off chance that you ordinarily have supper at 11 p.m., stop that right away.

Start having your supper in any event by 8 p.m. (on the off chance that conceivable by 7 p.m.). At dinner skip having fruits, foods with too much oil, or coconut.

Having oily foods at dinner is not a healthy habit, especially for people trying to lose fat with a proper diet plan for weight loss.

Drink A Lot Of Water Throughout The Day

While following the diet plan to lose weight or any other weight loss diet plan, you must drink plenty of water.

This healthy habit will help to lose weight and help you let the toxins out of your body.

Along with drinking plenty of water eat fruits that keep you hydrated. You can eat cucumber, watermelon, coconut water, and so many more in your diet plan to lose weight.’

Always Carry Healthy Snacks

Whenever you go out, carry healthy snacks such as nuts, almonds, low-salt snacks, and so many more. This healthy habit will prevent you from having outside food and will help with the Kerala diet chart for the weight loss process.

Healthy Indian Recipes To Include In Your Kerala Diet Plan For Weight Loss:

Here we are providing some of the most famous and low-oil, low-fat, healthy Indian recipes to include in your diet plan to lose weight below. Check out these healthy Indian recipes to cook and eat to lose your extra weight.

Cucumber & Ginger with Curds (Thayir) Pachchadi:

• First grate cucumbers.
• Then coarsely grind 2 green chilies, 1 ginger ( small piece), as well as grind 1 teaspoon full of mustard seeds.
• Now mix all the ingredients with hung Indian curds, and also salt to taste
• Keep the mixture aside for some time
• Now heat the kadhai and put ½ teaspoon oil and some mustard seeds and also curry leaves finally pour it into that mixture.

Add this Indian recipe to your Kerala Diet Plan for weight loss or any other diet chart for reducing weight.

Indian Vegetable Stew (Kerala Style):

• Cut beans, onion, and carrots into little cubes.
• Then cut green chilies and ginger into little pieces
• Now Mix them in a bowl and cook them well.
• After that, pour 1 tablespoon of coconut milk when you see the veggies are cooked properly.
• Switch off the burner and then pour 2 to 3 drops of coconut oil.

Add this Indian recipe to your Kerala Diet Plan for weight loss and lose your extra pounds healthy way.

Cabbage Upperi (Kerala style):

• Cut the cabbage into long thin strips like about an inch
• Then wash them and drain properly, and keep them aside for some time
• Now cut the onion into long thin strips finely.
• Split a green chilly
• Now Heat a pan and put a teaspoon of oil in it.
• Splutter ½ teaspoon mustard seeds and ½ teaspoon chana dal.
• Now add a ½ teaspoon turmeric powder and gradually add all the other ingredients to it
• Now just stir fry them, add salt to taste, cover them for some time and cook for around 2 minutes.
• Add 1 tablespoon of grated coconut (optional for Kerala style)
• Then, turn off the burner immediately after completely cooked.

Add this recipe to your Kerala diet plan for weight loss at least once a week or if you love the recipe then add it once a day.

Traditional Kerala Recipes for Weight Loss:

Kerala cuisine is known for its rich flavors and use of fresh, local ingredients. While traditional Kerala dishes are often associated with indulgence, many of them can be adapted or enjoyed in a way that supports weight loss. Kerala meals focus on vegetables, fruits, rice, legumes, and fish, with minimal use of refined oils or sugars, which can be very beneficial for weight loss.

Here are some traditional Kerala recipes that are not only delicious but also support weight loss:

1. Avial (Mixed Vegetable Curry with Yogurt):

Ingredients:

• Mixed vegetables (carrot, beans, pumpkin, drumstick, ash gourd, etc.)
• Fresh grated coconut
• Green chilies
• Cumin seeds
• Yogurt (optional)
• Curry leaves
• Coconut oil (used sparingly)
• Salt

Instructions:

• Cut the vegetables into medium-sized pieces and steam or cook them in a little water until tender.
• Grind grated coconut, cumin, and green chilies into a coarse paste.
• Add the coconut paste to the cooked vegetables and cook for a few more minutes.
• Stir in a little yogurt for creaminess (optional).
• Season with curry leaves, and use minimal coconut oil for tempering.
• Why it’s good for weight loss: Avial is a low-calorie dish that’s high in fiber and packed with vitamins and minerals from the vegetables. The yogurt adds protein without adding too many calories.

2. Kalan (Yogurt and Raw Banana Curry):

Ingredients:

• Raw banana (green plantain)
• Fresh grated coconut
• Cumin seeds
• Green chilies
• Yogurt
• Turmeric powder
• Curry leaves
• Mustard seeds (for tempering)
• Salt

Instructions:

• Peel and cut the raw banana into slices, then cook in water with a pinch of turmeric.
• Grind coconut, cumin, and green chilies into a smooth paste.
• Once the banana is cooked, add the coconut paste and cook for another 5-7 minutes.
• Beat yogurt and add it to the mixture.
• Season with mustard seeds tempered in minimal coconut oil and curry leaves.
• Why it’s good for weight loss: Raw banana is a great source of resistant starch, which supports digestion and helps control blood sugar levels. This dish is low in fat and high in fiber.

3. Olan (Cucumber and Pumpkin Curry):

Ingredients:

• Cucumber (or ash gourd)
• Pumpkin
• Coconut milk (light or diluted)
• Green chilies
• Curry leaves
• Mustard seeds
• Salt

Instructions:

• Cut the cucumber and pumpkin into cubes.
• Cook the vegetables in water until tender.
• Add coconut milk and cook for a few more minutes.
• Add green chilies and curry leaves for flavor.
• Temper with mustard seeds in coconut oil and mix it into the curry.
• Why it’s good for weight loss: Olan is a very light, flavorful dish that’s low in calories. It provides hydration and fiber, which aids in digestion and helps with weight loss. The coconut milk used in moderation adds healthy fats.

4. Thoran (Stir-fried Vegetables with Coconut):

Ingredients:

• Any vegetable (cabbage, carrots, beans, or kale)
• Fresh grated coconut
• Green chilies
• Mustard seeds
• Curry leaves
• Turmeric powder
• Coconut oil (used sparingly)
• Salt

Instructions:

• Finely chop the vegetables and sauté them with mustard seeds, curry leaves, and a little turmeric powder.
• Add grated coconut and stir-fry for a few minutes until everything is well combined.
• Season with salt and a little bit of coconut oil.
• Why it’s good for weight loss: Thoran is a stir-fried dish that retains the nutrients of the vegetables while being light. It’s high in fiber and low in calories, which makes it great for weight loss.

5. Kootu Curry (Vegetable and Lentil Stew):

Ingredients:

• Mixed vegetables (carrot, beans, pumpkin, etc.)
• Moong dal or chana dal (lentils)
• Grated coconut
• Cumin seeds
• Green chilies
• Curry leaves
• Mustard seeds
• Salt

Instructions:

• Cook the lentils in a little water until soft.
• Cook the vegetables separately until tender.
• Grind grated coconut, cumin, and green chilies into a smooth paste.
• Add the coconut paste to the vegetables and lentils. Simmer for a few minutes.
• Temper with mustard seeds and curry leaves in minimal oil.
• Why it’s good for weight loss: Kootu curry is packed with protein from lentils and fiber from vegetables. It’s a filling and nutritious dish that promotes satiety without being high in calories.

6. Puttu and Kadala Curry (Steamed Rice Cake and Black Chickpea Curry):

Ingredients:

• Puttu flour (rice flour)
• Water
• Black chickpeas (kadala)
• Grated coconut
• Mustard seeds
• Curry leaves
• Tamarind paste
• Turmeric powder
• Salt

Instructions for Puttu:

• Mix puttu flour with water to form a crumbly dough.
• Steam the dough in a puttu maker or a regular steamer until fully cooked.

Instructions for Kadala Curry:

• Soak the black chickpeas overnight and cook them until soft.
• In a pan, heat a little oil and sauté mustard seeds, curry leaves, and turmeric.
• Add cooked chickpeas and a bit of tamarind paste, simmering until well-flavored.
• Serve the Kadala curry with the Puttu.
• Why it’s good for weight loss: Puttu is made with minimal ingredients and can be paired with a fiber-rich curry like Kadala. The dish is filling, low in calories, and contains both complex carbohydrates and protein, making it great for weight management.

7. Kerala Fish Curry (For Non-Veg Eaters):

Ingredients:

• Fish (like sardines or mackerel)
• Tamarind
• Coconut milk (light or diluted)
• Spices (turmeric, coriander, fennel, etc.)
• Curry leaves
• Mustard seeds
• Salt

Instructions:

• Cook the fish with spices and tamarind to create a flavorful curry.
• Add a little coconut milk for richness and cook until the fish is tender.
• Temper with mustard seeds and curry leaves in a small amount of coconut oil.
• Why it’s good for weight loss: Fish, especially oily fish like sardines or mackerel, is high in omega-3 fatty acids and protein, which help support metabolism and fat loss. The coconut milk can be used in moderation to add creaminess without overloading the dish with fat.

General Tips for Weight Loss with Kerala Cuisine:

• Limit the use of coconut oil: While coconut oil is healthy in moderation, use it sparingly to reduce calorie intake.
• Increase fiber: Opt for high-fiber vegetables and whole grains like brown rice or red rice.
• Use light coconut milk: When making curries, you can dilute coconut milk with water or use low-fat coconut milk.
• Control portion sizes: Traditional Kerala meals tend to be rich and heavy, so aim to control portion sizes for weight loss.

By focusing on these lighter, nutritious options, you can enjoy Kerala’s traditional flavors while supporting your weight loss goals!

FAQ:

Coconut oil is a key ingredient in many traditional Kerala recipes, and it is often considered a staple in the local diet. However, when it comes to weight loss, there are several factors to consider regarding its use. Here are some frequently asked questions (FAQs) on using coconut oil as part of a Kerala weight loss diet:

Q. Is coconut oil good for weight loss?

A. Yes, coconut oil can be beneficial for weight loss when used in moderation. Coconut oil contains medium-chain triglycerides (MCTs), which are easily absorbed and metabolized by the body. MCTs may increase metabolism and promote fat burning, making it easier to lose weight. However, it’s important to consume it in controlled amounts as it is calorie-dense.

Q. How much coconut oil should I use for weight loss?

A. For weight loss, it’s advisable to use coconut oil sparingly. A recommended amount would be about 1 to 2 tablespoons per day. You can incorporate it into your cooking, use it for tempering, or add it to smoothies. The key is to balance it with other healthy fats and maintain an overall calorie-controlled diet.

Q. Is virgin coconut oil better than regular coconut oil for weight loss?

A. Yes, virgin coconut oil is typically considered a healthier choice because it is less processed and retains more of its natural nutrients and antioxidants. While both virgin and refined coconut oil contain similar amounts of MCTs, virgin coconut oil has a more pronounced coconut flavor and may offer additional health benefits due to its higher antioxidant content.

Q. Can I consume coconut oil in the morning for weight loss?

A. Consuming coconut oil in the morning can be part of a healthy routine for weight loss. Some people add coconut oil to their morning coffee or tea (this is often referred to as “bulletproof coffee”) to help with energy levels and appetite control. You can also add it to smoothies or oatmeal. The MCTs can give you a quick energy boost and help curb hunger throughout the day.

Conclusion:

Follow the diet plan to lose weight for at least a day. Notice if you are having any difficulty or not following the diet plan to lose weight. If you don’t notice any problem, then carry on with the diet plan to lose weight.

However, it is always recommended to consult a doctor or dietitian before following any diet chart. No matter whether the plan is a diet plan or any other diet chart for weight loss.

Reference Articles:

• Kerala Diet Plan For Weight Gain | Natural Diet Tips
• Kerala Ayurvedic Diet and Nutrition Plan | Vata, Pitta, Kapha
• Kerala diet plan for weight loss (1200 calories)
• Kerala Diet For Weight Loss