Question

Give a diet chart quick.
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Answer 1

Here is the diet chart. Balanced diet.

Answer 2

Explanation:

Indian Weight Loss Diet Tips

• Freshly prepared meals are the best choice always.
• Ensure to have all the food groups in your diet plan.
• Breakfasts are to be hearty and wholesome. Options like paratha, idlis, dosa, uttapam, bread and eggs are good choices.
• Breakfast should be taken within thirty minutes of waking up.
• Lunch should be a medium affair with dal, sabzi, roti and curd or rice, rajma, chole etc.
• Dinner should be light such as khichdi or dal chawal or curd rice.
• Dinner should be taken at least two hours before bedtime.
• Apart from the main meals, there should be 2-3 mini meals as well.
• These mini meals can consist of fruits, nuts, salads, peanuts etc.
• Packages, processes, ready to eat foods should be avoided.
• Water is a very important element of a balanced diet.
• One meal a week can be a cheat meal, however, ensure not to go overboard during this time.
• Avoid things like a zero carb diet or starvation to lose weight.

List of Healthy Foods to Include in Your Weight Loss Diet Chart

• Fruits and vegetables such as tomatoes, spinach, okra, cabbage, mushrooms, papaya, pomegranate, guava, apples, etc are the best source of vitamins and nutrients.
• Legumes such as Mung beans, black-eyed peas, kidney beans, lentils, pulses and chickpeas are an important part of the Indian diet.
• No Indian meal is complete without dairy products like curd, ghee, buttermilk and cheese.
• Indian meals get their protein fix from meat, tofu, legumes, dairy, nuts and seeds.

7-Day Indian Diet Chart For Weight Loss For Female

• MONDAY

1. Breakfast: Sambar with 2 brown rice idlis/ Paneer sandwich with mint chutney
2. Lunch: Whole-grain roti with mixed-vegetable curry with one dal
3. Dinner: Tofu/chicken curry with mixed vegetables and a fresh spinach salad/chicken gravy with 2 multigrain rotis

• TUESDAY

1. Breakfast: Chana dal pancakes with mixed vegetables and a glass of milk/ bread and egg with fruits
2. Lunch: Chickpea curry with brown rice/ Brown rice with dal
3. Dinner: Khichdi with sprout salad/Veg paratha with raita

• WEDNESDAY

1. Breakfast: Apple cinnamon porridge/ Vegetable uttapam with sambhar
2. Lunch: Whole-grain roti with tofu/ non veg and mixed vegetables
3. Dinner: Palak paneer with brown rice and vegetables/ 2 Multigrain rotis with chicken and curd

• THURSDAY

1. Breakfast: Yogurt with sliced fruits and sunflower seeds/ vegetable poha
2. Lunch: Whole-grain roti with vegetable sabzi/ Dal with veg or non veg sabzi and brown rice
3. Dinner: Chana masala with basmati rice and green salad/ One bowl of fruits and vegetables with multigrain rotis

• FRIDAY

1. Breakfast: Vegetable dalia and a glass of milk/ 3-4 dal paddu with sambar
2. Lunch: Vegetable sambar with brown rice/ 2 multigrain roti with veg/non veg curry
3. Dinner: Tofu curry with potatoes and mixed vegetables/ chicken curry with 2 multigrain rotis

• SATURDAY

1. Breakfast: Multigrain parathas with avocado and sliced papaya/ dal paratha with mixed vegetables
2. Lunch: Large salad with rajma curry and quinoa/ one bowl mixed vegetable kadai
3. Dinner: Lentil pancakes with tofu tikka masala/ green salad with mixed vegetables and multigrain roti

• SUNDAY

1. Breakfast: Buckwheat porridge with sliced mango/ fruit salad with a glass of milk
2. Lunch: Vegetable soup with whole-grain roti/ one bowl millet and dal khichdi with multigrain roti
3. Dinner: Masala-baked tofu with vegetable curry/ non veg curry (chicken, seafood) with multigrain roti.

‍List of Foods to be Avoided

Foods or beverages that are processed, high in calories or high in sugar, do not form the best weight loss diet chart. Not only do they lead to weight gain, they are bad for your overall health and lead to chronic diseases like diabetes, heart diseases and obesity. It is highly advisable to minimize the consumption of these foods or to avoid them altogether. Here is the list of foods to avoid while you are on Indian diet plan for weight loss.

1. Highly sweetened beverages such as soda, aerated drinks, sports drinks
2. Sweeteners like sugar, honey, condensed milk
3. Foods which have high sugar such as candy, ice cream, cakes, cookies, rice pudding, high sugar cereals etc.
4. Foods which have high fats such as French fries, chips, fried foods etc.
5. Trans fats like Vanaspati, margarine, processed foods
6. Refined oils such as canola oil, soybean oil, grapeseed oil etc.
7. Refined grains like white bread, white pasta

Following this kind of a diet, with physical exercise in tandem, can help not only in weight loss but also in maintaining an overall healthy lifestyle. This sort of diet is perfect for female as the food will give them enough energy for the day without being too cumbersome to prepare.

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