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.
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
gram
milk
white meat
eggs
or sprouts.
Carbohydrates Intake
Carbohydrates are the main source of energy for the body. It is important to choose the right types of carbohydrates. Bread, biscuit, 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 diseases, 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, 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, processed foods.
Refined oil like canola oil, soybean oil, grapeseed oil, etc.
Refined grains like white bread, 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 is consists of very common Indian food that anyone can easily make. The foods are low in carbohydrates and full of nutrition. So, see the diet chart below…
Day 1
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
Early Morning (7:00 a.m. – 8:00 a.m.):
- A glass of Jeera water ( Made with 1 tablespoon jeera boiled in a glass of water).
Breakfast (9:00 a.m. – 10:00 a.m.):
- 2 Idlis, and sambar.
- One bowl 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
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
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
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
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
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 that 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 calory 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.
This tips and diet chart is very much 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.
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.
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. 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, 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 more fit, this diet is no exemption. 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 ponders 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.
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James