A guide to Indian weight loss diet plan chart


A majority of the Indian population is known to be obsessed with weight loss. Thin/slim, fair, and tall are the conventions that almost every typical Indian family looks for in a bride. It is common to see many people taking this obsession to extreme unhealthy ends by doing crash diets, weight-loss surgeries, taking diet pills, and other hazardous supplements. A recent study said that around 25% of Indian teenage girls suffer from anorexia. If these crash diets are not kept in check they will result in far worse medical conditions as they weaken the immune system due to nutrition deficit. Common side effects of crash dieting are:

  • Fatigue
  • Dehydration
  • Loss of appetite or severe cravings
  • Hairfall, dullness of skin
  • Frequent headaches
  • Low levels of energy
  • Digestion problems
  • Slowed metabolism
  • Drop in blood pressure

To address obesity and related bodyweight issues it is sensible to make a consistent, long-term Indian weight loss diet plan chart and follow it religiously. A gradual and dedicated change in eating and lifestyle habits reflects on body, mind, and health enabling the person to achieve his/her goals. Each person’s calorie requirements differ and hence will require a customized diet plan. However, there are some basic tips that can be incorporated into every diet plan.

Including vegetables in meals

Majority of Indians already follow a largely vegetarian diet as they practice Hinduism. This is inherently a healthy diet as it includes vegetables like beans, carrots, tomatoes, spinach, brinjal, etc, in their meal. These vegetables can be eaten half-cooked or raw along with some rice and roti for excellent weight loss.

Satisfying sweet cravings with whole fruits

Next time you want to grab some ice cream or a slice of chocolate cake for dessert, stop yourself! Fresh fruits like melons, apples, oranges, and bananas are available abundantly in nearby markets and can be consumed as snacks instead of chips and biscuits for your after-meal sweet cravings.

Abundant protein intake 

Protein is an essential part of the diet to build muscles while shedding off the fat. Though meat products like egg, chicken is the source of most protein content, vegetarian meals cooked with lentils (all types of daal),  legumes like kidney beans, double beans, chickpeas, and green peas contribute enough proteins to the body to build muscle mass.

Don’t forget to hydrate

We often underestimate the importance of drinking water in the weight loss process. Water contains 0 calories and enables more calorie burning by suppressing your appetite. It also helps speed up metabolism by aiding digestion. 3 to 4 litres of water is required by an adult per day to stay hydrated

Stay active

Last but not least – stay active. Putting in 100% effort in following a healthy diet and ignoring physical activity is only going to make your weight loss goals obsolete. The key is to create a calorie deficit by burning more calories than how much you consume. This can be achieved by physical activity like jogging, running, swimming, and other activities that ramp up your heart rate.

It is recommended that you seek doctor appointments to assess your body and understand the best kind of diet to boost your weight loss journey.