Week 1: Weight Loss Diet
Early morning: 1 fruit of your choice + 3-4 mixed seeds such as watermelon, flax, sesame,
melon to name a few.
Breakfast: Open paneer sandwich with mint chutney / 2 idlis with sambhar / Akki roti with
dill leaves and sambhar / 2 egg omelet with 2 whole grain bread slices / 2 multigrain mixed
vegetable parathas + 1 glass of vegetable juice of your choice.
Mid-morning: 4 walnuts and 2 dates / Fruit of your choice/tender coconut water with malai
Pre-lunch: 1 plate of preferred salad with vinegar dressing. Recipe suggestion from blog
Lunch: 2 multigrain roti / 1 Katori red or brown rice + 1 bowl dal / pulses like rajma / Egg
bhurji / non-veg subji + 1 bowl low-fat curd
Mid-evening: 1 glass of tea or coffee / 1 glass buttermilk
Snack: 1 fruit of your choice / 1 glass whey protein drink /1 bowl Sprouts bhel
Dinner: 1 bowl chicken gravy + 1 bowl rice / 2 multigrain rotis + salad + 1 bowl low-fat
curd / 1 bowl vegetable dalia upma or 1 bowl millet vegetable upma + 1 bowl sambhar + 1
bowl of salad or soup
Check your BMI
Post-dinner (if you are up late): 4-5 pieces of nuts/ 1 glass warm low-fat milk
Week 2: Weight Loss Diet
Early morning: 10 ml wheatgrass juice + 5 to 6 almonds and walnuts
Breakfast: 2 medium vegetable uthappam with sambhar / 1 bowl vegetable dalia upma +
chutney / 2 medium paneer, oats and ragi dosa with sambhar / 1 bowl fruit, flaxseed and
oats porridge / 1 bowl red rice or brown rice pulse-mixed pongal + 1 bowl sambhar / 1
sprouted red rice poha + 1 glass vegetable juice of choice
Mid-morning: 1 glass Whey protein shake with milk / assorted fruit platter / Trail
mix/Tender coconut juice with the malai.
Pre-lunch: 1 bowl minestrone soup with more veggies and less of pasta.
Lunch: 2 multigrain roti + 1 bowl vegetable subji / non-veg subji + 1 bowl boiled pulse chaat
(rajma, chana, black chana, green moong etc) / 1 bowl red or brown rice + 1 bowl mixed
vegetable subji + 1 vegetable egg omlette.
Snack: 2 multigrain flour khakras / 1 fruit of your choice + 1 cup green tea / Trail mix with
mixed seeds.
Dinner: 1 bowl vegetable brown rice basmati chicken biryani/ vegetable pulao + 1 bowl
vegetable raita + 1 bowl vegetable or chicken salad of choice / 1 bowl steamed red rice + 1
bowl mixed vegetable sambhar + 1 bowl non-veg / vegetable subji + 1 bowl salad of choice /
2 multigrain roti + 1 bowl mixed spiced dals / fish curry + 1 bowl curd.
Post-dinner (if you are up late): 1 glass of whey protein shake if missed during snack or
simply a glass of warm milk.
Week 3: Weight Loss Diet
Early morning: 10 Spirulina or green leafy veggie juice + 1 fruit of your choice
Breakfast: 1 bowl vegetable sprout poha with chutney / 3-4 dal paddu with sambhar / 2
oats idli + sambhar / 2 methi parantha with low-fat curd / 2 mixed vegetable adai uttapams +
1 bowl mixed veg sambhar.
Mid-morning: 1 fruit of your choice/fistful of Assorted nuts / 2 tbsp of trail mix
Pre-lunch: 1 bowl sprout salad of choice / 1 bowl mixed veggies chunky soup.
Lunch: 2 multigrain roti + 1 bowl veg or non-veg (seafood, fish, chicken) subji of choice + 1
bowl of thick dal / 1 bowl red rice + 1 bowl mixed vegetable sambhar + 1 bowl subji + 1
bowl low-fat curd
Snack: Til or peanut chikki with 1 cup spirulina and mixed veggie juice.
Dinner: 1 bowl fruit and veggie mixed salad of choice + 2 bran rotis (wheat roti or oat bran)
+ 1 bowl of non-veg subji / 1 bowl red rice or brown rice + 1 bowl dal + 1 bowl curd
Post-dinner (if you are up late): 1 glass of whey protein shake
Week 4: Weight Loss Diet
Early morning: 10 ml Amla juice + 3-4 walnuts and almonds mix.
Breakfast: 2 medium dal paranthas (made from leftover dal if any) + 1 bowl low-fat curd / 2
Ragi veggies paddus with peanut chutney / 2 small and fluffy vegetable pancakes / 2
paranthas + 1 bowl vegetables raita / Paneer and vegetable rice bath (from leftover rice) + 1
bowl curd / 2 idlis with sambhar
Mid-morning: Amaranth seeds chikki / 3-4 dry fruits / 1 bowl cut fresh fruits of choice
Pre-lunch: 1 bowl sprout salad / 1 bowl grilled chicken or fish salad
Lunch: 1 bowl millet and dal khichdi + 1 bowl mixed vegetable kadhai / 2 multigrain roti + 1
bowl non-veg subji or egg bhurji +1 glass of spiced buttermilk / 2 vegetable millet uttapams
+ 1 bowl sambhar.
Snack: 1 cup spiced boiled corn or 1 corn on the cob + 1 cup coffee, tea or green tea/ 1 Fruit
of choice / 1 glass whey protein drink
Dinner: 1 bowl vegetable and mixed seeds salad + 2 multigrain roti + 1 non-veg subji or dal
of your choice / 1 bowl red or brown rice + 1 bowl mix veg sambhar + 1 egg bhurji.
Post-dinner (if you are up late): 1 glass warm milk.
*Disclaimer: This is a general diet plan and should not be confused for a specific weight loss
recommendation for people with complex health conditions. We suggest you visit a
nutritionist for in-depth health analysis and a weight loss plan. Everyone differs in terms of
their metabolism and hence may react differently to this diet too.
Weight loss Tips to follow the above Diet Chart
1. Superfoods are the biggest key to quick and healthy weight loss. Superfoods are
nothing but regular foods that have concentrated nutrients. They could be millets,
seeds, certain grass varieties or even fibre-rich foods. Consume them in measured
amounts every day and see your weight vanishing.
2. Always drink enough water. Many times thirst is masked as hunger. So when you are
hungry, try drinking water first. It is a proven natural way to fill up the stomach and
preventing yourself from gorging later.
3. Always preclude lunch with salads or chewy soups. You will be tempted to eat less of
rice or roti or whatever is for lunch
4. Ensure all your meals have a protein source. If any meal is lacking in it, throw in an
egg or dal preparation.
5. 1 day of the week can be designated as a cheat day. It will help you get back on your
Indian diet chart for weight loss!
6. On a cheat day, do not overindulge on sweets or fried items. If you feel like it, have a
small bite-sized portion to simply curb the craving.
7. Never at any point during the diet, starve yourself. There is evidence that starvation,
in fact, leads to overeating.
8. Remember, short-term thinking is not going to yield results. Hence, always focus on
clean, healthy eating as suggested to lose weight.
5 Demons Slowing Down Your Weight Loss
Our Nutritionists after research debunked the most common couch-potato-no-exercise-
hence-obese myth right there!
So what are these 5 and how to lose weight by fighting against them? Have a look at this
video for clarity.
1. Hormones
Remember when you are hungry but actually angry? There is a term for that called hangry!
The anger is an emotional or mood specific response to hunger, something controlled by
hormones.
So when hunger can make you angry, imagine what would be actually transpiring inside. Any
Indian weight loss diet plan cashes in on this and makes you eat often to prevent hormone
and enzyme spikes.
It is proven that hormones can either make you fat or even result in weight loss. Ever heard
of leptin, ghrelin, the stress hormone, thyroid hormones, insulin? Well, all these form a
complex hormonal cocktail that greatly influences hunger, feeling of fullness, even fat
storage pattern, and places!
Sounds freaky, doesn’t it? Well, the good part about it is, you could influence some of them
(for example insulin, stress hormones etc.) with a good dieting chart.
2. Vitamins and minerals in the diet
Miss them and you miss weight loss goals. So you thought that burger hurts your waistline
by only helping you pile on the calories? Well, think again! Studies are abounding that find
nutrients such as vitamin D, calcium, B-complex vitamins can influence your weighing scale
readings [4].
Time to look at food in a more wholesome manner (like a healthy Indian diet) than just
calories, cheese, butter, oil, fat etc!
3. Toxins in your belly giving your weight loss a toss
What are toxins? Everything around us; be it the pollution, smoke, food colors, food
additives, plastics etc are all toxins and one of the obesity causes.
Research finds that excess exposure to toxins make our body store it in small fat pockets.
Yes, that is fat and toxins being stored in the body. Also, toxins reduce the pace of
metabolism that eventually, slow down the process of weight loss.
4. Sleepless and lose weightless
If you sleep less then your body tries to cope up with the related exhaustion in multiple
ways. By increasing secretion of stress hormones, making you susceptible to infections
among other things.
Also, according to the American Journal of Epidemiology, sleep deprivation also results in
disturbed levels of hunger hormones like ghrelin and leptin that results in overeating [5].
5. Stress- The big baddie in the weight loss world
Stress is like this enemy which weakens your body from all angles. Not only does it release
hormones which result in fat storing but you tend to reach out to sugar and salt-laden foods
to comfort yourself.
10 Recommended Weight Loss Tips
Weight loss is not so difficult and by following the below weight loss diet tips, one can lose
weight at ease. The key is to follow the tips diligently.
1. Don’t skip meals
Skipping meals is never going to help you with weight loss. In fact, it will make you starve
and you will end up eating something unhealthy that will further hamper your weight loss
diet [1].
2. Eat more frequently
Have small meals frequently and regularly. The aim is to never let yourself be hungry. Be it
having healthy snacks or fruits, try to eat more frequently.
It’s been observed that frequency if meal intake is higher and uniform in weight loss
maintainers and people with normal weight as compared to overweight and obese [2].
3. Have home-made food
Cook food at home so that you can be more attentive towards the ingredients and find
healthy alternatives to cooking. For example, you can use lesser oil or bake the chicken
instead of frying.
Also, home cooked food helps in better planning of food preparations, for days in advance.
Therefore, better options in plan with encouragement to healthy grocery shopping.
4. Increase the stock of healthy foods
Always make sure that you have enough healthy foods in store so that whenever your
hunger pangs strike, you eat something healthy instead of the stored pastries or the pizza
leftovers.
5. Add all the food groups into your diet plan
Whenever you are planning a meal make sure you have included all the important food
groups like Proteins, Carbohydrates, and Good fat with micronutrients. The goal is to follow
a balanced diet.
This helps in providing all essential nutrients to the body with healthy metabolism with
consequently, a healthy weight loss.
6. Choose smaller plates and bowls
This really works. This has to do with psychology. According to new research published in
the Journal of the Association for Consumer Research, decreasing the plate sizes can help in
reducing the amount of food consumed. Hence a smart and easy trick to eat lesser and lose
weight [3].
7. Don’t go to parties with an empty stomach
Heading towards a party? Eat something healthy and then go. This will let you be half-filled
and hence you will gorge the party food lesser. This can help you have fewer alcoholic drinks
too.
3 Weight Loss Thumb rules for party Hoppers
Don’t skip meals before the party, you will end up eating more
To survive dehydration due to alcohols, keep yourself hydrated throughout the day
and even in between your drinks
Prepare your body for the party by eating fresh and raw fruits throughout the day
8. Limit the usage of sugar and salt
Ditch the salt shaker and those additional spoons of sugar for your tea. Both sugar and salt
should be taken in moderation.
While excess sugar may affect blood sugar levels, excess salt may cause water retention and
these contribute to weight gain.
9. Eat more fruits & vegetables
In order to make your meals more filling, you can add fruits and veggies to them. This is a
way to twist your dishes in the most healthy manner.
The complex carbs or fiber present in fruits and vegetables helps in providing satiety value
that prevents overeating. Also, it absorbs the extra blood cholesterol. This ultimately helps in
shedding the extra body weight.
10. Avoid zero carbs/restricted diet plans
Don’t fall into the traps of restricted diet plans such as zero carb diet. Our body needs
nutrients from each of the food groups. So cutting any of them out will only stop us from
enjoying their benefits.
Most of the weight loss diet plans provided online or by certain nutritionists look at curing
the symptom and not treating the root cause of weight issues.
Hence it is highly advised that you consult a trained professional on how to lose weight.
Here is a start, you can consult one of Truweight’s nutritionist, absolutely FREE! Ask your
doubts and get solutions.
