Lose 1Kg Weekly With A Tasty Indian Diet Plan

Losing weight is a challenging task, and many people struggle with it daily. The Indian diet plan is a simple and effective way to lose weight and tone up your body. This diet plan is rich in proteins, carbs, essential nutrients, and fibre, aiding in fat loss by keeping you in a calorie deficit. The Indian diet is diverse and includes varied cereals, pulses, fruits, and vegetables, and less meat consumption, making it a healthy option. Here is a sample Indian diet plan for a week to help you lose 1kg per week:

Day 1

- Breakfast: Oats porridge and mixed nuts

- Lunch: Roti with dal and gajar matar sabzi

- Dinner: Dal and lauki sabzi with a roti

Day 2

- Breakfast: Mixed vegetable-stuffed roti with curd

- Lunch: Methi rice with lentil curry

- Dinner: Sautéed vegetables with green chutney

Day 3

- Breakfast: Multigrain toast with skim milk yoghurt

- Lunch: Sauteed vegetables with paneer and green chutney

- Dinner: Methi rice with lentil curry

Day 4

- Breakfast: Fruit and nuts yogurt smoothie with an egg omelette

- Lunch: Moong dal, bhindi sabzi, and roti

- Dinner: Steamed rice and palak chole

Day 5

- Breakfast: Skimmed milk and peas poha

- Lunch: Missi roti with low-fat paneer curry

- Dinner: Roti, curd, and aloo baingan tamatar ki sabzi

Day 6

- Breakfast: Idli with sambar

- Lunch: Roti with curd and aloo baingan tamatar ki sabzi

- Dinner: Green gram with roti and bhindi sabzi

Day 7

- Breakfast: Besan chilla with green garlic chutney

- Lunch: Steamed rice and palak chole

- Dinner: Low-fat paneer curry with missi roti

Morning detox routine

A morning detox routine is a great way to support your body's natural detoxification processes and promote overall wellness. Here are some tips for a morning detox routine to help you lose weight:

Morning Detox Drinks:

• Start your day with a glass of warm water with lemon, honey, and a pinch of cinnamon. Lemon aids digestion and is rich in vitamin C, honey provides natural sweetness and has antimicrobial properties, while cinnamon boosts metabolism and has anti-inflammatory effects.
• Drink green tea with mint leaves. Green tea is packed with antioxidants, including catechins, which boost metabolism and aid weight loss. Mint enhances the flavor and improves digestion and reduces bloating.
• Try apple cider vinegar and ginger water. Apple cider vinegar promotes fullness and regulates blood sugar, while ginger is a natural anti-inflammatory that improves digestion and metabolism.

Breakfast:

• Opt for traditional Indian breakfasts like vegetable upma, poha, multigrain idli, or dosa, which provide fiber and essential nutrients. Pair them with buttermilk for probiotics and digestion.
• Include protein sources such as egg whites, paneer, or chicken, along with whole grains and healthy fats like nuts and berries.

Morning Exercise Routine:

• Begin your day with a 20-minute morning exercise routine to enhance your body's natural detoxification systems, including the lymphatic system, liver, lungs, and skin.
• Start with dynamic stretching, such as cat-cow stance, to awaken your muscles and increase blood flow.
• Perform side-to-side lunges to improve lymphatic drainage and stretch your legs.
• Get your heart pumping with jumping jacks to increase your heart rate, promote sweating, and activate your lymphatic system.
• Practice sun salutations (Surya Namaskar), a powerful yoga sequence that targets major muscle groups and encourages deep breathing, improving lung function and cell energy.
• Engage your core with exercises like plank pose, bicycle crunches, and leg raises to support digestion and metabolic health.
• End your routine with mindful deep breathing. Sit comfortably and practice diaphragmatic breathing: inhale through your nose for 4 seconds, hold for 4 seconds, and exhale through your mouth for 6 seconds. This calms your nervous system and promotes lymphatic flow.

Morning Snack:

• Include a mid-morning snack of fresh fruits like apples, oranges, or berries, which are packed with fiber, vitamins, and antioxidants.
• Opt for roasted chana (chickpeas) or makhana (foxnuts) for a low-calorie, high-fiber, and protein-rich snack.
• Greek yogurt with chia seeds is another excellent option, providing protein, fiber, omega-3 fatty acids, and antioxidants.

Remember to stay hydrated throughout the day, and incorporate physical activity like walking, yoga, or cardio for at least 30 minutes. A morning detox routine, combined with a balanced diet and healthy lifestyle choices, will help you achieve your weight loss goals!

Breakfast options

Breakfast is the most important meal of the day, so it is crucial to start your morning with a nutritious and satisfying meal. Here are some delicious and healthy breakfast options that fit perfectly into a 1200-calorie diet plan:

Vegetable Upma or Poha with a Glass of Buttermilk:

Vegetable Upma (made from semolina) and Poha (made from flattened rice) are traditional Indian breakfast dishes, often prepared with a variety of vegetables that provide fibre and essential nutrients. Pair them with a refreshing glass of buttermilk, which aids digestion and delivers a boost of probiotics, helping keep you hydrated.

Multigrain Idli or Dosa with Sambar:

Idli and dosa are classic South Indian dishes made from a fermented batter of rice and lentils. Choosing multigrain versions enhances their nutritional value. Serve them with sambar, a protein-rich lentil stew, to create a wholesome and satisfying breakfast.

Oats Porridge with Nuts and Berries:

Oats are an excellent source of soluble fibre, which helps keep you full longer and stabilises blood sugar levels. Prepare a warm bowl of oats porridge, topping it with almonds or walnuts for healthy fats and protein. Fresh berries add a natural sweetness and antioxidants to enhance the flavour.

Egg White Omelette with Spinach and Whole-Wheat Toast:

For a non-vegetarian option, an egg white omelette is high in protein and low in calories, making it an ideal choice for a filling breakfast. Add spinach or other leafy greens for essential vitamins, and enjoy it with whole-wheat toast for complex carbohydrates that provide sustained energy throughout the day.

Besan Chilla with Green Garlic Chutney:

Besan Chilla is a savoury Indian pancake made from gram flour (besan) and a variety of vegetables. It is a good source of protein and fibre. Pair it with green garlic chutney, which adds flavour and some extra nutrients.

Vegetable Daliya with Paneer:

Daliya (also known as cracked wheat) is a healthy alternative to rice or flour-based breakfast options. It is cooked with vegetables and often served with paneer (cottage cheese), providing you with a good balance of carbohydrates, protein and vitamins.

Fruit and Nuts Yogurt Smoothie with an Egg Omelette:

Start your day with a delicious and nutritious smoothie made with yogurt, fruits, and nuts. This combination provides you with protein, healthy fats, and essential vitamins. Pair it with an egg omelette for an extra boost of protein.

Skimmed Milk and Peas Poha:

Poha is a popular Indian breakfast dish made from flattened rice. This variation uses peas for added protein and fibre. Pair it with a glass of skimmed milk for a nutritious and filling breakfast.

Idli with Sambar:

Idli, a South Indian delicacy, is made by steaming a fermented batter of rice and lentils. It is often served with sambar, a lentil-based stew, making it a protein-rich and satisfying breakfast option.

Multigrain Toast and Skim Milk Yogurt:

Starting your day with a multigrain toast and yogurt provides you with complex carbohydrates and protein. Opt for skim milk yogurt to reduce the fat content and make it a part of a balanced breakfast.

Mid-morning snack

• Fresh fruits like apples, oranges, or a handful of berries. Fruits are packed with fibre, vitamins, and antioxidants, and can help satisfy your sweet tooth while boosting your intake of essential nutrients.
• Roasted chana (chickpeas) or makhana (foxnuts) are excellent low-calorie, high-fibre, and protein-rich snacks. These options will keep you full and satisfied between meals.
• Greek yoghurt with a sprinkle of chia seeds. Greek yoghurt is rich in protein and will keep you full for longer. Chia seeds provide an extra boost of nutrition and flavour with their fibre, omega-3 fatty acids, and antioxidants.
• Any seasonal fruit of your choice with a handful of nuts. This combination provides healthy fats, protein, and essential nutrients.
• Fruits with roasted chana or nuts. High-protein foods are great for weight loss because they take longer to digest than simple carbohydrates.
• Fresh fruit salad with pumpkin seeds. Balance your meal with healthy carbs and protein, and don't forget to include a salad with your lunch.

Lunch

Day 1

For lunch, opt for a wholesome meal of 2 multigrain rotis with palak paneer and a chickpea salad. This meal provides a good balance of complex carbohydrates and protein, which will keep you energised and satisfied until your next meal.

Day 2

Your lunch for the day could be brown rice with dal and vegetable curry. This classic Indian combination is not only tasty but also packed with essential nutrients. Brown rice is a great source of complex carbohydrates and fibre, while dal (lentils) provide plant-based protein. Adding a vegetable curry of your choice boosts vitamins, minerals and antioxidants.

Day 3

Today's lunch is multigrain roti with chicken or paneer curry. By swapping out refined white flour for multigrain rotis, you increase the meal's nutrient density. Pair it with a protein-rich curry, such as chicken or paneer (cottage cheese), for a filling and tasty lunch.

Day 4

Grilled fish with a side of steamed vegetables is on the menu for lunch today. Fish is an excellent source of lean protein and omega-3 fatty acids, which have anti-inflammatory properties and support overall health. Grilling or baking your chosen fish fillet and serving it with steamed veggies creates a well-balanced and nutritious meal.

Day 5

Today, you can enjoy a quinoa and vegetable salad with a spritz of lemon. Quinoa is a pseudo-grain packed with protein, fibre, and essential vitamins and minerals. Combine cooked quinoa with fresh vegetables like cherry tomatoes, cucumbers, bell peppers, and onions to create a vibrant and nourishing salad. The addition of lemon juice not only enhances the flavour but also provides a boost of vitamin C.

Day 6

Today's lunch is brown rice, dal, and vegetable curry. This classic Indian meal is both delicious and nutritious, providing complex carbohydrates, fibre, and plant-based protein.

Day 7

Your lunch for the day is grilled fish with steamed veggies. This meal is a fantastic source of lean protein and omega-3 fatty acids, which are essential for reducing inflammation and maintaining good health.

Evening snack

Vegetable Soup: A warm and comforting option, load it up with carrots, tomatoes, spinach and other vegetables of your choice. This snack is not only nutritious but also filling and low in calories.

Nuts and Seeds: A handful of almonds, walnuts, pumpkin seeds or chia seeds makes for a convenient and tasty snack. These provide healthy fats, protein and fibre, keeping you full and energised.

Cucumber and Carrot Sticks with Hummus: For a crunchy and refreshing snack, pair fresh cucumber and carrot sticks with hummus. Hummus is made from chickpeas, tahini and olive oil, offering protein, healthy fats and fibre.

Makhana with Green Tea: Makhana, also known as foxnuts, are low in calories and provide a good source of fibre and protein. Pair them with a cup of green tea for a healthy and satisfying evening snack.

Lemon Water or Coconut Water with Dry Fruits: Keep it light and refreshing with lemon water or coconut water, paired with a small portion of dry fruits such as almonds, walnuts or raisins.

Buttermilk: A traditional Indian beverage, buttermilk is hydrating and aids in digestion. It also provides a dose of probiotics, which are beneficial for gut health.

Remember to keep your evening snacks within the calorie range of 100-150 calories to stay on track with your weight loss goals.

Frequently asked questions