1.

Calorie Intake:

 To lose weight, you'll need to consume fewer calories than your

body burns. A safe weight loss rate is around 0.5–1 kg (1–2 pounds)
per week, which typically requires a calorie deficit of 500–1,000
calories per day.

 A general target for women looking to lose weight is between 1,500

to 1,800 calories per day, but individual needs may vary based
on age, activity level, and metabolic health.

2. Macronutrient Breakdown:

 Protein: Aim for 25–30% of your daily calories from protein. Protein
helps preserve muscle mass during weight loss, improves satiety,
and can boost metabolism.

o Sources: lean meats (chicken, turkey), fish, eggs, tofu,

legumes, Greek yogurt, cottage cheese.

 Carbohydrates: About 40–50% of your daily intake should come

from healthy, complex carbs. Carbs provide energy and are
essential for bodily functions.

o Sources: whole grains (brown rice, quinoa, oats), vegetables,

fruits, legumes.

 Fats: Healthy fats should make up about 20–30% of your diet. They
support hormone function and promote satiety.

o Sources: olive oil, avocados, nuts, seeds, fatty fish (salmon,

mackerel).

3. Meal Structure:

 Breakfast:

o 1 serving of oatmeal with berries and a tablespoon of chia

seeds or flaxseeds.

o 1 boiled egg or a serving of Greek yogurt for protein.

o Green tea or black coffee (unsweetened).

 Lunch:

o Grilled chicken breast or tofu with a mixed salad (leafy greens,

cucumbers, tomatoes, and olive oil dressing).

o Quinoa or brown rice (1/2 cup cooked).

 Snack:
 o A small handful of almonds or walnuts (about 10–15 nuts).

o A piece of fruit like an apple or a small banana.

 Dinner:

o Grilled or baked fish (salmon or mackerel) with a side of

steamed vegetables (broccoli, zucchini, or green beans).

o A small portion of whole grains (1/2 cup of quinoa or sweet

potatoes).

 Optional:

o A small evening snack like a cup of herbal tea and 1–2 squares
of dark chocolate (70% cocoa or higher).

4. Hydration:

 Drink plenty of water throughout the day (at least 8 cups or 2 liters).

 Herbal teas like peppermint or green tea can also be hydrating and
provide antioxidants.

5. Incorporating Physical Activity:

 Cardio: Activities like brisk walking, cycling, or swimming can help

burn calories.

 Strength Training: Building muscle mass helps increase

metabolism, so aim for strength training exercises 2–3 times a week
(using weights or bodyweight exercises).

 Activity: Aiming for at least 30–60 minutes of moderate activity

most days of the week can aid in weight loss and overall health.

6. Tips for Success:

 Portion control: Be mindful of portion sizes, especially for calorie-

dense foods like nuts and oils.

 Meal prep: Prepare meals in advance to avoid reaching for

unhealthy options.

 Mindful eating: Focus on eating slowly, chewing food thoroughly,

and paying attention to hunger cues.

 Consistency: Sustainable, long-term changes are more effective

than drastic, short-term diets.
Diet plan -1
Breakfast (7:00–9:00 AM)

1. Idli (2-3 pieces) with Sambar (1/2 cup)

o Calories: ~250–300 kcal

o Protein: Moderate

o Fiber: High (from the sambar vegetables and idli)

o Idli is a steamed rice cake, low in calories but filling. Paired

with sambar (a lentil-based stew) for added protein and
vegetables.

2. Add a small serving of coconut chutney (1–2 tbsp)

o Calories: ~50 kcal

o Healthy fats from coconut.

3. Green Tea or Black Coffee (without sugar)

o Calories: ~0–20 kcal

o Green tea provides antioxidants, while black coffee can boost

metabolism.

Mid-morning Snack (10:00–11:00 AM)

 A small banana or papaya (1/2 serving)

o Calories: ~70–90 kcal

o Fruits like bananas and papayas are rich in fiber, antioxidants,

and vitamins.

Lunch (12:30–2:00 PM)

1. Brown Rice or Red Rice (1/2 cup cooked) with Vegetable

Sambar
 o Calories: ~200–250 kcal

o Complex carbohydrates from brown or red rice. These are

whole grains that help with satiety and provide long-lasting
energy.

o Vegetable Sambar (1 cup) – Contains lentils, mixed

vegetables like carrots, beans, and drumsticks, offering fiber
and protein.

2. Grilled or Steamed Fish (1 small piece, around 100g)

o Calories: ~120–150 kcal

o Fish like mackerel (a popular TN fish) or tilapia provides lean

protein and healthy omega-3 fats.

3. Vegetable Salad (Cucumber, tomato, and onion with lemon juice

and a sprinkle of black pepper)

o Calories: ~50 kcal

o Refreshing and hydrating salad full of fiber.

Afternoon Snack (4:00–5:00 PM)

 Buttermilk (1 glass, around 200ml)

o Calories: ~50–80 kcal

o Buttermilk is low in calories and rich in probiotics, which are

good for digestion.

Dinner (7:00–8:00 PM)

1. Ragi or Millet Dosa (1–2 medium-sized)

o Calories: ~150–200 kcal

o Ragi (finger millet) is rich in fiber, calcium, and iron. Millet

dosas are a healthy alternative to regular rice-based dosas.

2. Vegetable Kootu (1/2 cup)

o Calories: ~150 kcal

o Kootu is a South Indian dish made with vegetables (like

pumpkin, bottle gourd) and lentils. It provides protein, fiber,
and vitamins.
 3. Side of Steamed Vegetables (1 cup)

o Calories: ~50–70 kcal

o You can have steamed vegetables like carrots, beans, and

cabbage, which are low in calories but high in fiber.

Optional Post-Dinner (If Hungry)

 Warm Herbal Tea (like Chamomile or Ginger Tea)

o Calories: ~0–20 kcal

o A light, non-caloric option that can aid digestion and

relaxation.

diet plan-2 with

millets:
Breakfast (7:00–9:00 AM)

1. Ragi (Finger Millet) Dosa with Sambar

o Calories: ~250–300 kcal

o How to Make:

 Mix 1 cup ragi flour with water to form a batter.

 Let it rest for 20-30 minutes.

 Pour the batter onto a hot tawa and cook both sides
until crispy.

 Serve with sambar (lentil and vegetable stew) and a

small side of coconut chutney.

2. Green Tea

o Calories: ~0–20 kcal

o Green tea is a great antioxidant and metabolism booster.

Mid-Morning Snack (10:00–11:00 AM)

 A small banana or apple

o Calories: ~80–90 kcal

o Rich in fiber and helps curb hunger.

Lunch (12:30–2:00 PM)

1. Kodo Millet (Varagu) Upma

o Calories: ~250–300 kcal

o How to Make:

 Rinse 1 cup varagu (kodo millet) and cook it with 2

cups water.

 In a pan, heat oil and temper with mustard seeds,

cumin, green chilies, and curry leaves.

 Add chopped vegetables like carrots, peas, and beans.

 Add the cooked millet, mix well, and serve hot.

2. Grilled Fish (100g)

o Calories: ~150 kcal

o How to Make:

 Grill fish (like mackerel or tilapia) with minimal oil, salt,

and pepper.

 Fish provides lean protein and healthy fats.

3. Vegetable Salad

o Calories: ~50 kcal

o A fresh salad of cucumbers, tomatoes, and onions with lemon

juice and black pepper.

Afternoon Snack (4:00–5:00 PM)

 Buttermilk (200ml)

o Calories: ~50–80 kcal

 o Buttermilk aids digestion and keeps you hydrated without
many calories.

Dinner (7:00–8:00 PM)

1. Sama (Little Millet) Rice with Vegetable Kootu

o Calories: ~300–350 kcal

o How to Make:

 Cook 1/2 cup sama millet with 1 cup water (like

regular rice).

 Prepare vegetable kootu (a curry made with

vegetables like bottle gourd, carrots, and lentils).

 Season with mustard seeds, cumin, curry leaves, and a

pinch of turmeric.

2. Grilled Tofu or Paneer (100g)

o Calories: ~120–150 kcal

o Grilled tofu or paneer adds protein to the meal, making it

more filling.

3. Steamed Vegetables

o Calories: ~50–70 kcal

o Include vegetables like broccoli, beans, and zucchini, which

are rich in fiber and low in calories.

Optional Post-Dinner (If Hungry)

 Warm Herbal Tea (Chamomile or Ginger Tea)

o Calories: ~0–20 kcal

o A light, calming option before bed that aids digestion.

General Tips for Success:

 Portion Control: Be mindful of portion sizes, especially for calorie-

dense foods like millet and oil.
  Minimize Oil Usage: Use a minimal amount of healthy fats, such
as olive oil or ghee, for tempering.

 Hydration: Drink at least 8–10 cups of water throughout the day.

 Avoid Sugary Snacks: Stick to fruits as snacks instead of high-

calorie, processed foods.

Millet Benefits in the Plan:

 Ragi (Finger Millet): Rich in calcium, iron, and fiber, it supports

bone health and improves digestion.

 Varagu (Kodo Millet): High in fiber and antioxidants, it helps

regulate blood sugar and improves gut health.

 Sama (Little Millet): A low-calorie millet that aids in weight loss

and promotes good digestion.

Exercise plan
Duration/ Sets &
Day Exercise Type
Reps

Monday Cardio: Brisk walking or cycling 30–45 minutes

Strength Training: Full body (Squats, 3 sets of 10–12

Lunges, Push-ups, Dumbbell Rows, Glute reps for each
Bridges) exercise

Tuesday Cardio: Swimming or low-impact cardio 30 minutes

Stretching/Yoga 15–20 minutes

Wednesd
Cardio: Jogging or brisk walking 30–45 minutes
ay

Strength Training: Full body (Squats, 3 sets of 10–12

Lunges, Planks, Dumbbell Rows) reps

Thursday Cardio: Cycling or brisk walking 30 minutes

Flexibility: Yoga or Pilates 20 minutes

Friday Cardio: Swimming or low-impact cardio 30 minutes

 Duration/ Sets &
Day Exercise Type
Reps

3 sets of 10–12
Strength Training: Full body
reps

Saturday Cardio: Brisk walking or jogging 30 minutes

Stretching: Focus on flexibility 15 minutes

Sunday Rest day or gentle walking Optional