7 days Healthy Diet plan for weight loss

7 day Indian diet plan

India is the country of tastes and flavours. The typical Indian meal is rich in carbohydrates and sugars as we eat a lot of potatoes, rice and sweets. Also many varities of namkeens and samosas,chhole bhature are very popular and beloved food of India. This food is part of our Indian culture. That's why, obesity is very common among Indians.

Weight loss phenomenon

How much weight you put on , depends upon the calories you take. When you consume fewer calories than you expend, you lose weight and when you consumè more energy than you spend, you gain weight.

The higher the calories intake, more the health problems occur as high cholestrol, blood sugar etc. To lose weight, you should follow the balanced diet which is less in calories and provide all the essential nutrients to your body.

Balanced diet

A balanced diet consists of all the nutrients in your food like carbohydrates, protein, fats, vitamins and minerals with less oil which are very important for healthy body. These foods are ideal for weight loss and nutrition also.

Gor weght liss, the combination of five major food groups, fruits, vegetables, cereals, pulses and dairy products should be included.

Diet plan

The nutrition requirement varies according to many factors such as gender( male/female) location (south/north india) etc. The 7 day diet plan with 1200 calories consumption is as follows:

 

Day 1

• Breakfast

Brown Idli with sambhar and 1 glass skimmed milk

• Lunch

Dal, gazar matar sabzi, 1 roti vegetable salad

• Dinner

Lentil curry, half bowl methi rice

Day 2

• Breakfast

2 mixed veg stuffed roti with curd

• Lunch

Large salad with rajma curry and quinoa

• Dinner

Khichdi with sprouts salad

Day 3

• Breakfast

Veg daliya with sliced mango and a glass of milk

• Lunch

Whole grain green gram, bhindi with 2 roti

• Dinner

1 bowl Palak chhole, half bowl steam rice or curd, aloo baingan sabzi with 1 roti

Day 4

• Breakfast

Veg upma or multigrain toast with yoghurt

• Lunch

Low fat paneer curry with roti

• Dinner

Lentil pancakes with tofu tikka masala or green salad with mixed veg and 1 roti

Day 4

• Breakfast

Fruits and nuts smoothie and 1 egg omelette or dal paratha with mix vegetable

• Lunch

Whole grain roti with dal and brown rice

• Dinner

Tofu curry with potatoes and mixed veg

Day 5

• Breakfast

Yoghurt with sliced fruits and sunflower seeds or veg poha

• Lunch

Veg soup and dal khichdi

• Dinner

Sautee vegetables, 1 bowl paneer, 1 roti and green chutney

Day 6

• Breakfast

Multigrain paratha with avacado and sliced papaya.

• Lunch

Chickpeas curry, dal and brown rice

• Dinner

Palak paneer with brown rice and vegetables

Day 7

• Breakfast

Vegetable uttapam with sambhar

• Lunch

Whole grain roti with dal and mix veg

• Dinner

Chana masala, basmati rice and green salad

Some eating habits along with Balanced diet plan

• Start your day with lemon water daily to detox the body

• Take 5-6  meals daily. Instead of 3 large meals, try to have small breaks for snacks (fruits, salads etc). Having meals on regular intervals prevents acidity and hunger. Ban junk food habit and opt for healthy snack.

• Have dinner early. At night, metabolism slows down ànd it leads to weight gain when you have late dinner. So don't eat after 8 o clk at night.

• Drink a lot of water. To lose weight, drink 6-8 glasses of water daily. It also helps to deal with hunger pangs. Along with water, you can also take lemon juice, cucumber juice, green tea, etc.

List of foods to avoid

Processed foods that are high in sugar, are not suitable for healthy diet chart. They are also harmful for overall health and leads to chronic diseases like diabetes, heart diseases and obesity. It is strictly recommended to avoid the consumption of these foods.Some of the foods to avoid are as follows:

1. Highly sweetened bevereges such as soda, aerated drinks, sports drinks.

2.Sugar,honey,condensed milk

3. High sugar food such as candy, ice cream, cakes, cookies, high sugar cereals.

4.High fat foods such as french fries, fried food, chips.

5. Refined oil such as soya bean oil, grape seed oil, etc.

6. Refined grains like white bread, pasta.

Occasional parties are fine but consuming these regularly can adversely affect weight and health.

Indian diet is perfect for choosing weight loss plan as it comprises all the nutrients within 1 meal.Many herbal spices are uaed in Indian diet which have medicinal as well as nutritious properties such as turmeric and cardamon. Indian diet has vegetables in it which are very good for health. Yogurt is also a very important ingridient of Indian diet that is full of calcium and also prevents from obesity. It also keeps digestive system healthy. Also salads, dals, curries are full of nutrition and fibres.

Conclusion

This type of diet plan along with physical exercise can help not only in weight loss but also is perfect for fitness and healthy lifestyle. It also give energy gor the whole day.