What To Expect With A 600 Calorie Indian Diet Plan For Weight Loss

Aishwarya Aneesh

Aishwarya Aneesh
May 2023

2 min read
600 Calorie Indian Diet Plan

Table of content

The world of weight loss is constantly evolving, with new diet plans and trends popping up every year. One such plan that has gained a lot of attention in recent times is the 600 Calorie Indian Diet Plan. As the name suggests, this diet involves restricting one’s daily caloric intake to 600 calories or less, with a focus on Indian cuisine.

When I first heard about this Diet Plan, I was skeptical. However, as I delved deeper into the plan and the research behind it, I became intrigued. In this article, I will share my thoughts on the 600 Calorie Indian Diet Plan and provide readers with a comprehensive guide to following this plan.

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What Is The 600 Calorie Indian Diet Plan?

This is a low-calorie diet that involves restricting one’s daily caloric intake to 600 calories or less. 

  • The diet encourages the intake of low-calorie, high-fiber foods such fruits, vegetables, and whole grains and is based on Indian cuisine.
  • Dr. Jagannath Dixit, a retired medical professor from Pune, India, is credited with developing the concept. Dr. Dixit is a proponent of intermittent fasting and has conducted extensive research on the benefits of low-calorie diets. He developed the 600 Calorie Indian Diet Plan as a way to help individuals lose weight quickly and safely.
  • The nutritional science behind the 600 Calorie Indian Diet Plan is based on the principles of calorie restriction and nutrient density. By limiting one’s caloric intake, the body is forced to burn stored fat for energy, leading to weight loss
  • Additionally, the plan encourages the consumption of nutrient-dense foods, which provide the body with the vitamins and minerals it needs to function optimally.

What Are The Pros And Cons Of The 600 Calorie Indian Diet Plan

Introducing a low-calorie diet plan like the 600 Calorie Indian Diet Plan can come with both benefits and drawbacks. Here are some pros and cons to consider before starting this diet:


  • Rapid Weight Loss: The 600 Calorie Indian Diet Plan can help individuals lose weight quickly, making it a popular choice for those looking for a fast and effective way to shed unwanted pounds.
  • Lowers Risk of Chronic Diseases: The diet plan is high in nutrients and low in calories, which can lower the risk of chronic diseases like type 2 diabetes, high blood pressure, and heart disease.
  • Easy to Follow: The plan is relatively easy to follow, as it involves consuming a limited amount of low-calorie foods like vegetables, fruits, and lean protein.
  • Affordable: The diet plan is inexpensive and does not require any special equipment or supplements, making it an accessible weight loss option for people on a tight budget.
  • Boosts Self-Control: Moreover, following a strict diet plan can boost self-control and discipline, helping individuals make healthier food choices and avoid overeating.


  • Potential Nutrient Deficiencies: Following the diet plan for a long time could result in nutrient shortages due to the restricted food options.
  • Hunger and Fatigue: Consuming only 600 calories per day can lead to hunger and fatigue, making it difficult to stick to the plan.
  • Unsustainable: The diet plan is not sustainable in the long term, and once an individual returns to their regular diet, they may regain the lost weight.
  • Risk of Muscle Loss: Consuming a low amount of calories can result in muscle loss, which can negatively impact metabolism and overall health.
  • Potential Negative Health Effects: In rare cases, following a very low-calorie diet like the 600 Calorie Indian Diet Plan can lead to negative health effects like gallstones, electrolyte imbalances, and heart problems.

It is important to consider both the pros and cons of any diet plan before deciding to follow it. Before beginning any new eating plan, a healthcare expert should be consulted.

The Science Of 600 Calorie Indian Diet: Exploring Its Effectiveness

The 600 Calorie Indian Diet Plan is a low-calorie diet that has gained popularity in recent years for its supposed effectiveness in promoting weight loss. While it may seem extreme to limit one’s caloric intake to such a low amount, there is some scientific evidence to suggest that it can lead to significant weight loss.

Here are some key points to understand the science behind this Indian Diet Plan:

  • Research studies have shown that very low-calorie diets (VLCDs) like the 600 Calorie Indian Diet can lead to rapid weight loss. In one study, obese individuals who followed a VLCD for 16 weeks lost an average of 21.3% of their initial body weight.
  • VLCDs work by putting the body in a state of ketosis, where it starts burning stored fat for energy instead of glucose from carbohydrates. This process leads to a significant reduction in insulin levels, which helps to control hunger and promote weight loss.
  • However, VLCDs can also lead to some negative side effects, such as fatigue, dizziness, and constipation. It’s important to monitor one’s health closely while following a low-calorie diet and to seek medical advice if any concerning symptoms arise.
  • Following a VLCD for an extended period of time can also lead to nutrient deficiencies, as the diet typically limits the intake of certain food groups. It’s essential to incorporate a wide variety of nutrient-dense foods into one’s diet plan to ensure adequate nutrient intake.
  • Ultimately, the effectiveness of the 600 Calorie Indian Diet Plan depends on a variety of factors, including one’s starting weight, activity level, and overall health status. While it may be effective for some individuals in the short term, it may not be sustainable or appropriate for everyone in the long term.

The Safety Of 600 Calorie Indian Diet: Who Should Follow And When?

The creators of the 600 calorie Indian diet plan designed it as a very low-calorie diet to help people lose weight quickly. Here’s what you need to know about the safety of the 600 calorie Indian diet plan:

Who Should Follow The 600 Calorie Indian Diet Plan?

  • People who are obese or severely overweight and need to lose weight quickly for health reasons.
  • Individuals who are preparing for weight loss surgery and need to lose weight before the procedure.
  • Those who are struggling to lose weight through traditional methods such as diet and exercise.

When Should One Follow The 600 Calorie Indian Diet Plan?

This diet plan should only be followed for a short period of time, typically 8-12 weeks.

  • The 600 calorie Indian diet plan may be appropriate for individuals who have a high body mass index (BMI) and are looking to lose weight quickly.
  • Health professionals may recommend the 600 calorie Indian diet plan to individuals with obesity-related health conditions such as type 2 diabetes or high blood pressure, as weight loss can improve these conditions.
  • It’s important to note that the diet plan is not a long-term solution for weight loss and you should not use it as a permanent diet.
  • It may be used as a jumpstart to a healthier lifestyle, including regular exercise and a balanced diet with adequate calories and nutrients.
  • It is important to have realistic expectations when starting the diet plan and to be prepared for potential side effects.

Is The 600 Calorie Indian Diet Plan Safe?

  • People who should avoid following the 600 calorie Indian diet plan include pregnant and breastfeeding women, children, and individuals with a history of eating disorders or medical conditions such as diabetes, kidney disease, or heart disease.
  • You should only follow the diet plan for a short period of time, usually under medical supervision, as it can lead to rapid weight loss and potential health risks if followed for an extended period.
  • It is crucial to ensure that the body receives all essential nutrients, such as protein, vitamins, and minerals, while on the diet plan. Therefore, it is important to consume nutrient-dense foods and possibly take supplements to avoid nutrient deficiencies.
  • It is also recommended to engage in regular physical activity to preserve muscle mass and support overall health while on the diet plan.
  • The diet plan may not be sustainable in the long term. As it may be difficult to adhere to and can lead to weight regain after returning to a regular diet.
  • People with a history of disordered eating or those who struggle with their relationship with food may find it challenging to follow such a restrictive diet and may benefit from alternative approaches to weight loss, such as mindful eating and intuitive eating.
  • Further, it is important to listen to your body and stop the diet plan if you experience any negative symptoms or health issues.

Comparing 600 Calorie Indian Diet With Other Weight Loss Diets

The 600 Calorie Indian Diet Plan has gained popularity for its quick and effective weight loss results. However, it is not the only weight loss diet out there. Here, we compare and contrast the 600 Calorie Indian Diet Plan with other popular weight loss diets:

  • Keto Diet: The keto diet is a high-fat, low-carb diet that puts the body into a state of ketosis, where it burns fat for energy instead of carbs. Unlike the 600 Calorie Indian Diet Plan, the keto diet is not as restrictive in terms of calories. However, it can be challenging to follow and may cause side effects such as the “keto flu.”
  • Intermittent Fasting: Alternating between eating and fasting is known as intermittent fasting. This diet doesn’t restrict what you eat but when you eat it. It can be easier to follow than the 600 Calorie Indian Diet Plan since there are no food restrictions. However, it requires discipline and may cause hunger and fatigue during the fasting periods.
  • Mediterranean Diet: The Mediterranean diet is a balanced, whole-foods-based diet that focuses on fruits, vegetables, whole grains, and healthy fats. Unlike the 600 Calorie Indian Diet Plan, the Mediterranean diet is not a low-calorie diet. Likewise, it is a sustainable way to lose weight and improve overall health.
  • Low-Carb Diet: A low-carb diet focuses on reducing the intake of carbohydrates and increasing the intake of protein and healthy fats. It can be more flexible than the 600 Calorie Indian Diet Plan and may cause rapid weight loss. Further, it can be challenging to follow in the long term.

1 Day Sample 600 Calorie Indian Meal Plan

The 600 Calorie Indian Diet Plan is a low-calorie diet that emphasizes a balanced intake of proteins, carbohydrates, and fats. The diet plan typically restricts daily calorie intake to 600 calories or less. It can promote weight loss and improve overall health.

You should not follow this diet plan for an extended period of time. As it may result in nutrient deficiencies and other negative health effects.

Here’s is a sample 1 Day 600 Calorie Diet Plan. If you are looking for quick weight loss for your wedding or for any other reason, contact our expert dietician today to customize an effective diet plan according to your preferences.

Meal 1Black Tea Without Sugar
Meal 2Tender Coconut Water
Meal 3Clear Pineapple Juice/ Salted Lemon Juice
Meal 4Vegetable Soup/ Chicken Soup (Clear)
Meal 5Clear Rice Water/ Buttermilk
Meal 6Watermelon Juice/ Pomegranate Juice/ Apple Juice
Meal 7Salted Lemon Juice/ Rasam (Clear)
Meal 8Cabbage Soup
Meal 9Barley Water

Yummy Recipes To Include In A 600-Calorie Indian Diet Plan

Below are some recipe ideas that you can try at home.

1. Cabbage Soup – 33 calories per serving

This hearty soup is low in calories and high in fiber, making it a great option for weight loss. Further, the soup is made with cabbage, onions, and tomatoes and is seasoned with cumin, coriander, and turmeric.

2. Raita – 100 calories per serving

This traditional Indian side dish is made with yogurt, cucumbers, and spices. It is low in calories and high in protein, making it a great addition to any meal.

3. Oats Omelette – 140 calories per serving

This spicy omelet is made with eggs, onions, tomatoes, and a blend of Indian spices. It is one of the best breakfast options that are high in protein, filling, and low in calories.

4. Lemon Rice – 150 calories per serving

This flavorful rice dish is made with rice, lemon juice, and a blend of spices. It is a low-calorie and high-fiber option that is perfect for lunch or dinner.

5. Grilled Tandoori Chicken – 190 calories per serving

This popular Indian dish is made with marinated chicken that is grilled to perfection. It is a low calorie and high protein option that is perfect for a healthy dinner.

6. Cauliflower Rice – 25 calories per serving

This low-calorie alternative to traditional rice is made with cauliflower that is grated and seasoned with Indian spices. It is a great option for those watching their carbohydrate intake.


Eating at the right time can play a crucial role in achieving weight loss goals. In this video, we’ll explore the best times to eat for weight loss, as recommended by registered dietitian Mac Singh. By following these tips, you can optimize your metabolism, control hunger levels, and make the most of your weight loss journey.

A Word From Fitelo

The 600 Calorie Indian Diet Plan can be a helpful strategy for losing weight. But it should not be followed without careful consideration of its potential risks and benefits. While it may yield short-term results, it is crucial to work with a qualified healthcare provider to develop a plan that is tailored to your individual needs and health status. 

By adopting healthy eating habits and making lifestyle changes, weight loss can be achieved in a sustainable and long-lasting way. Remember, slow and steady progress is key to achieving and maintaining a healthy weight.

Fun Fact

Did you know that black pepper, the common spice in our kitchen, can actually help with weight loss? Its active component piperine can suppress fat accumulation in the body. Click the link to learn more about the magic of black pepper!

Palak’s 11.5 kg Amazing Weight Loss Transformation

Palak, an Indian residing in New Zealand, struggled with weight loss due to a busy routine and PCOS. Fitelo’s personalized weight loss plan helped her achieve long-term results through simple meals and daily monitoring. Palak lost 11.5 kg in just 60 days, and even her PCOS improved. Fitelo is proud to have helped her and is ready to help others.

Frequently Asked Questions

What Is A 600 Calorie Diet Plan For Weight Loss?

A 600 calorie diet plan is a type of very low calorie diet that restricts your daily calorie intake to 600 calories. This diet plan is designed to promote weight loss by creating a calorie deficit and forcing the body to burn fat for energy.

What Can I Eat If My Daily Calories Are 600?

For a 600 calorie diet plan, you can eat a variety of low calorie, nutrient-dense foods such as leafy greens, vegetables, fruits, lean proteins, and complex carbohydrates in limited portions. Some examples of meals include vegetable soup, grilled chicken with roasted vegetables, and fruit and yogurt parfait.

How Much Weight Can I Lose By Eating 600 Calories A Day?

The amount of weight you can lose on a 600 calorie diet plan varies depending on factors such as your age, weight, and activity level. However, most people on this type of diet can expect to lose 1-2 pounds per week.

What Are The Foods To Include In A 600 Calorie Indian Diet Plan?

A 600 calorie Indian diet plan can include low calorie, nutrient-dense foods such as vegetables, lentils, legumes, lean proteins, and whole grains. Some examples of meals include lentil soup, grilled fish with sautéed vegetables, and mixed vegetable curry with brown rice.

What Are The Foods To Avoid In A 600 Calorie Indian Diet Plan?

In a 600 calorie Indian diet plan, it is important to avoid high calorie, processed foods. This includes fried foods, sugary drinks, and processed snacks. These types of foods can easily increase your calorie intake and hinder weight loss progress.

Is A 600 Calorie Diet Plan Safe?

A 600 calorie diet plan can be safe for some individuals. But it is important to consult a healthcare professional before starting this type of diet. This diet plan is not suitable for everyone, particularly those with underlying health conditions or individuals who are pregnant or breastfeeding.

What Is A 600 Calorie Indian Vegetarian Diet Plan?

A 600 calorie Indian vegetarian diet plan is, however a low calorie diet plan. This includes nutrient-dense vegetarian foods such as lentils, vegetables, fruits, and whole grains. Some examples of meals include mixed vegetable stir fry with tofu, lentil soup with whole wheat toast, and quinoa salad with mixed greens and roasted vegetables.

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Contact Us Today

We’re never leaving you hanging with doubts, queries, as well as confusing questions. We understand how all this information gets overwhelming as well as a little confusing on your way to a healthy lifestyle. Hence, you can always contact us at any time as our experts are here to guide you 24/7. Also, we will help you achieve your weight loss goals.


This blog post was written to help you to make healthy and better food choices altogether. So, be aware and take care. The important thing to consider is your health before starting a restrictive diet. Always seek advice from a doctor/dietitian before starting if you have any concerns.

Eat Healthy, Live Healthy as well as Enjoy a long happy life

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