Best Indian Diet Plan Chart for Weight Loss

Medically Reviewed By Dt. SEEMA GOEL (Senior Dietitian) December 18, 2023

Maintaining a healthy amount of weight is essential for your body. Being overweight and obese can lead to several health complications like diabetes, cholesterol, heart attacks, strokes, etc. However, this seems bookish to Indians, who aren’t following it at all. According to the new NFHS (National Family Health Survey) data, one in every four Indians is obese. Obesity has expanded from 21% to 24% in women and 19% to 25% in men from the last survey. Therefore, it is very high time to indulge in some sort of Indian diet schedule for weight loss. The main benefit of following an Indian diet plan is that you eat Indian food for weight loss. You don’t switch to fancy stuff marketed as healthy weight-loss foods. So, let’s begin! And know about the Indian diet plan for weight loss.

How does our Indian Diet Food Plan Help you Reduce Weight ?

The science behind formulating an Indian diet chart for weight loss for female or male simply rests on the concept of calorie count. When following an Indian weight loss diet, you maintain a calorie deficit. A normal person requires 2000 calories per day, you need to eat less than that to start weight loss. Weight loss will fully start once you start burning the required calories by doing workouts.

Another interesting you should know is that only restricting yourself in the set calorie range won’t bring on the effect. You need to choose healthy calories. You can eat 3 gulab jamuns (450 kcal), a plate of cholay bhatura (445 kcal) and a pizza (427 kcal) and still be under the 1500-calorie range. However, these kinds of calories will lead to health ailments. Therefore, you need to choose healthy calories and then maintain the deficit.

You can follow a 1500 Indian calories diet plan, 1200 calorie Indian diet plan or even 1000 calorie Indian diet. However, the quantity of calories you choose will depend on your level of obesity and present health condition.

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The Best Indian Meal Plan for Weight Loss– Women and Men

The best Indian diet for weight loss will include all kinds of healthy nutrients, as there is no single magic food that will start your weight loss. A good diet plan for Indians will have a robust mix of macronutrients and micronutrients. It will have macronutrients like proteins, carbs, fiber, etc. and micronutrients like vitamins and minerals. The protein rich Indian foods for weight loss will help you more in this regard. An ideal cutting Indian diet plan will have all 5 major food groups.

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A Sample 1200 Calorie Indian Diet Plan Chart for Weight Loss for Women & Men

While making a 7 day Indian diet plan for weight loss, there are many factors to be taken care of. Firstly, the Indian vegetarian diet plan for weight loss will be suitable for vegetarians and will not go for non-vegetarians. Secondly, there is much difference between what a North Indian eats and what a South Indian eats. So, a South Indian diet plan for weight loss will not work for a North Indian and vice versa. So, all these factors have to be taken into consideration before making an ideal Indian meal plan for weight loss.

Below is a sample 1200 calorie Indian diet plan for weight loss, which you may opt for. However, before making any windfall changes in your diet, refer to your dietician/doctor. Here is a free Indian diet plan for weight loss:

Indian diet plan chart for weight loss – Day 1

Day 1 Diet Chart
7:00 AM Meethi dana water
9:00 AM 2 pieces of Vegetable besan cheela
12:00 PM A katori of mixed fruits
2:00 PM A katori of brown rice + a Katori of vegetable-laden dal of your choice + green salad
5:00 PM A glass of buttermilk
8:30 PM A katori of mixed millet pulao + green veggie salad

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Indian diet plan chart for weight loss – Day 2

Day 2 Diet Chart
7:00 AM Neem water
9:00 AM 2 pieces of egg sandwich or vegetable stuffed sandwich
12:00 PM Handful of peanuts
2:00 PM 2 pieces of bajra roti + a katori of tofu/fish/chicken curry + vegetable salad
5:00 PM Herbal smoothie
8:30 PM 2 pieces of multigrain roti + a katori of mixed veg sabji

Indian diet plan for weight loss – Day 3

Day 3 Diet Chart
7:00 AM Amla jamun juice in water
9:00 AM A katori of vegetable upma
12:00 PM A katori of cut papaya/apple/pear/berries
2:00 PM 2 multigrain rotis + paneer peas sabji + small katori of moong sprouts
5:00 PM 2 teaspoons of Mix trail (including seeds like pumpkin, chia, and flax seeds)
8:30 PM A katori of veggies and paneer saute + 1 katori of rice + green salad

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Indian diet plan for weight loss – Day 4

Day 4 Diet Chart
7:00 AM Tulsi water
9:00 AM 2 vegetable stuffed rotis
12:00 PM 5 almonds and 5 walnuts
2:00 PM 2 pieces of jowar rotis + 1 egg bhurji + 1 katori of any sabji of your choice
5:00 PM A glass of Coconut water sprinkled with some chia seeds
8:30 PM 1.5 katori of vegetable rice pulao + 1 katori of green sprouts

Indian diet plan for weight loss – Day 5

Day 5 Diet Chart
7:00 AM Dalchini water
9:00 AM 2 pieces of Moong dal plain dosa with coconut chutney
12:00 PM A glass of Herbal smoothie
2:00 PM 2 pieces of multigrain rotis + 1 katori of any vegetable sabji + green salad
5:00 PM ½ cup to 1 cup of any seasonal fruit
8:30 PM 100 grams of roasted or grilled chicken/fish or paneer/tofu + 1 katori of sauteed salad

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Indian diet plan chart for weight loss – Day 6

Day 6 Diet Chart
7:00 AM Lemon with lukewarm water
9:00 AM 2 pieces of besan cheela
12:00 PM A cup of chamomile tea
2:00 PM A katori of cooked brown rice + 1 katori of any sabji you like + a small katori of sprouts
5:00 PM ½ cup of roasted chana
8:30 PM 1.5 katori of millet pulao + 1 katori of mixed sprout salad

Indian diet plan chart for weight loss – Day 7

Day 7 Diet Chart
7:00 AM Ginger tea
9:00 AM 1 katori of vegetable upma
12:00 PM 1 glass of coconut water
2:00 PM 2 multigrain rotis + 1 katori of mushroom mix veg sabji + veggie salad
5:00 PM 1 katori of vegetable soup
8:30 PM 2 mixed dal dosa + 1 tablespoon of coconut peanut chutney + 1 katori of sambar

You can follow this Indian diet chart for weight loss for a week. Then, convert this into a 30 days Indian diet plan for weight loss. This plan is good to go for PCOS weight loss Indian diet plan so PCOS patients can also follow it.

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Essential Nutrients to be Included in any Indian Diet Chart for Weight Loss

Essential Nutrients to be in Indian Diet Chart

While following a diet of healthy Indian food for weight loss, the food you eat should be balanced. The foods should include all the essential nutrients. Following are the nutrients you should have in your fat loss Indian diet plan for male and female:


Carbs are one of the primary energy sources for your body. Generally, carbs take up half the calories in any Indian diet plan to reduce belly fat. However, the main thing is to choose the correct type of carbs, i.e. complex carbs.

There is also a kind of carbs known as simple carbs. This type is not good for weight loss. This carb type is mainly found in white flour (maida) products.

When following an Indian calorie deficit diet, go for complex carbs, which have high dietary fiber. Fiber keeps you fuller for longer. Foods like oats, millet, brown rice, etc, are good complex carb sources.

Try to eat more carbs during the day, like in lunch for Indian weight loss diet plan, than at night.


The majority of Indians fail to reach their day-to-day protein requirements. When following an Indian veg diet plan for weight loss, take care of the amount of protein you eat.

Protein is a class of macronutrients that promotes the building and repair of tissues. You should increase your protein intake when on a calorie deficit Indian diet plan.

Taking a high protein Indian diet plan for weight loss enhances is advised by many health experts. You can include proteins more in the dinner for Indian weight loss plan and cut carbs.

Proteins should generally take up 30% of your diet. Some good protein sources are whole lentils, chickpeas, sprouts, eggs, chicken, fish, etc.


Fats are found in high-calorie foods but are essential for your body. It helps in nutrient absorption and hormone production and provides energy.

In a simple Indian diet plan for weight loss, fats shouldn’t be taken more than 20% of daily calories. Include foods that have monounsaturated, polyunsaturated, and omega-3 fatty acids.

Use more oils like olive, mustard, sunflower, and groundnut. Restrict the amount of ghee and butter.

Vitamins and minerals

Vitamins like vitamins A, E, B12 and D should be included in the 1 week Indian diet plan for weight loss. Vitamins support body metabolism, cell production and nerve function. Therefore, these should definitely be included in your Indian diet to reduce weight.

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Breathe Well-Being’s Suggestion

  • Divide your meals into small portions and take them in frequent intervals to reduce your cravings.
  • Have your dinner by 8-8:30 PM. This is because body metabolism slows at night, and late dinner can lead to weight gain.
  • Drink plenty of water as water removes toxins from your body. Drink up to eight glasses of water in a day, as this will help in your weight loss journey.
  • Install a calorie-tracking app on your smartphone. This will you maintain your daily calorie quota within quota.
  • Include foods rich in fiber as fiber delays digestion rate and helps you in curbing your food cravings.


So, when following the Indian diet plan for weight loss, you can follow it step by step or take the food idea from it. This diet plan will take a few weeks to start its effect if you follow it religiously. Club this plan with a regular workout schedule to fast-track the weight loss process.

Read More: 7 Day Vegetarian Diet Plan for Weight Loss

FAQ’s (Frequently Asked Questions)

How to reduce belly fat?

To reduce your belly fat, there is no single specific thing to follow. One thing you should know is that there is no spot reduction in weight loss. When you lose weight, your body will shed pounds uniformly. There are two things you can do.
– You can start a diet plan of low calorie Indian food for weight loss.
– The second thing to do is engage yourself in a daily workout schedule and perform some muscle-building workouts.

How to burn fat fast?

You can burn fat fast by religiously following a healthy Indian diet plan for weight loss. Another thing you can add to this is some muscle development exercises. Developing some muscles will help you burn fat more effectively.

How to lose weight naturally?

The natural process of weight loss depends on simply two factors, which are:
– Start limiting and measuring your daily calorie intake. You start following a diet schedule like a 1300 calorie Indian diet plan and not exceed set calorie intake.
– Start doing a set schedule of workout sessions consisting of strength exercises.

Last Updated on by Dr. Damanjit Duggal 


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