Can An Indian Weight Loss Diet Help You Lose Weight?

Snehil Sharma

Snehil Sharma
Jan 2023

2 min read
Indian Weight Loss Diet

Table of content

Losing weight can be a challenging journey, but did you know that you can achieve your weight loss goals with the help of a traditional Indian weight loss diet?

Imagine your favorite Indian recipes, like butter chicken or biryani, but with a twist – a twist that helps you lose weight and feel healthier. That’s what an Indian diet chart is all about!

Let’s have an insight into the Indian diet recommended by expert dietitians. These diet charts are perfectly suitable for every individual.

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Indian Weight Loss Diet Chart!

Think of it as a special map for your meals created just for you. This map tells you what to eat, when to eat it, and how much to eat. And the best part? It’s designed to help you say goodbye to those extra kilos (or pounds) you want to shed.

Here, sharing a 7 day diet plan indian with you all. 

1. Day 1

So, let’s try to incorporate this expert diet plan into our regular diet:

Early Morning (7 am- 8 am)1 Glass of Elaichi (lukewarm) Detox water + Almond Overnight Soaked   
Breakfast (9 am-10 am)After starting your day with cucumber detox water, have oats porridge (1 bowl), and mixed nuts (can even sprinkle nuts)  
Mid-Day Meal (12 pm-1 pm)Seasonal Fruit 
Lunch (2 pm-3 pm)2 Roti with Dal and Any Green Vegetable (sabzi)+ Curd/Buttermilk  
Evening (4 pm-5 pm)A handful of Makhans or Coconut Water
Evening Snacks (6 pm-7 pm)Mixed Seasonal Vegetables Salad
Dinner (8 pm-9 pm):Dal (1 Katori), 1-2 roti/chapati, and Green Vegetable (1 Katori)
Post Dinner (10 pm-11 pm):Herbal Tea

2. Day 2

So, as a Day 2 diet, start your day with cucumber detox water. Above all, in your day 2, we have included a balanced diet.

Early Morning (7 am – 8 am)Cucumber Detox Water -1 glass
Breakfast (9 am-10 am)Curd (1 Katori) Mixed Vegetable Stuffed Roti (1-2 pieces)
Mid-Day Meal (12 pm-1 pm)Seasonal Fruit/Green Tea
Lunch (2 pm-3 pm)Paneer Curry with Roti (1 Katori)  
Evening (4 pm-5 pm)Roasted Black Chana (1 Katori)
Evening Snacks (6 pm-7 pm)Any Vegetable Soup 
Dinner (8 pm-9 pm):Lentil Curry with Rice
Post Dinner (10 pm-11 pm):Herbal Tea

3. Day 3

Stepping into your 3-day diet, you might be feeling light. So, keeping this in mind we are repeating a few food items again:

Early Morning (7 am – 8 am)Cucumber Detox Water (1 glass)
Breakfast (9 am-10 am)Hung Curd Sandwich + Mint Coriander Chutney Homemade 
Mid-Day Meal (12 pm-1 pm)Lassi/ Chas
Lunch (2 pm-3 pm)Sauteed Vegetables (1 Katori) with 2 Roti   
Evening (4 pm-5 pm)Seasonal Fruit
Evening Snacks (6 pm-7 pm)Tea with Stevia and Milk 
Dinner (8 pm-9 pm):Tomato Soup with One Brown Bread Slice
Post Dinner (10 pm-11 pm):Herbal Tea

4. Day 4

Then in your 4 Day of diet:

Early Morning (7 am – 8 am)Cucumber Detox Water (1 glass)
Breakfast (9 am-10 am)Fruit and Nuts Yogurt Smoothie (1 glass) or Egg Omelette (1 serving)  
Mid-Day Meal (12 pm-1 pm)Seed Mixture 1 tbsp (flax seeds, etc) 
Lunch (2 pm-3 pm)Green Gram Whole Dal Cooked (1 Katori) along with Bhindi sabzi (1 Katori) with 1-2 Roti   
Evening (4 pm-5 pm)Coffee with Milk and Stevia  
Evening Snacks (6 pm-7 pm)Mixed Vegetable Salad
Dinner (8 pm-9 pm):Bhel Puri (1 Katori)
Post Dinner (10 pm-11 pm):Herbal Tea

5. Day 5

Because it’s your 5 Day we keep this day a little light as compared to last 4 days:

Early Morning (7 am – 8 am)Cucumber Detox Water (1 glass)
Breakfast (9 am-10 am)Peas Poha 
Mid-Day Meal (12 pm-1 pm)Elachi Lukewarm Milk  
Lunch (2 pm-3 pm)Low Fat Paneer Curry (1 Katori) with 1-2 Missi Roti   
Evening (4 pm-5 pm)Tea with Stevia
Evening Snacks (6 pm-7 pm)Seed Mixture 
Dinner (8 pm-9 pm):Any Green Vegetable with 2 Rotis
Post Dinner (10 pm-11 pm):Herbal Tea

6. Day 6

For the purpose of weight loss, in your 6 Day we have the following diet plan for you:

Early Morning (7 am – 8 am)Cucumber Detox Water (1 glass)
Breakfast (9 am-10 am)Mixed Sambar with 2 Idlis
Mid-Day Meal (12 pm-1 pm)Lemon Water
Lunch (2 pm-3 pm)Curd (1 Katori) and any green vegetable (1 Katori) with 1-2 Roti
Evening (4 pm-5 pm)Milk Coffee with Stevia
Evening Snacks (6 pm-7 pm)Mixed Salad
Dinner (8 pm-9 pm):Bhindi Sabzi (1 Katori) with 1-2 roti
Post Dinner (10 pm-11 pm):Herbal Tea

7. Day 7

Therefore, on your last day of diet, you can start to feel the results. So, start your day again with detox water and follow the chart for other meals.

Early Morning (7 am – 8 am)Cucumber Detox Water (1 glass)
Breakfast (9 am-10 am)Elaichi Milk with mixed fruit bowl 
Mid-Day Meal (12 pm-1 pm)Coconut Water
Lunch (2 pm-3 pm)Moong dal khichdi (1 quarter plate)
Evening (4 pm-5 pm)Green Tea 
Evening Snacks (6 pm-7 pm)Mixed Vegetable Salad (1 Katori)
Dinner (8 pm-9 pm):Makhana Kheer 
Post Dinner (10 pm-11 pm):Herbal Tea

Please Note: If you have any medical history or any food allergy then do not follow this diet plan without consulting your nutritionist.   

Let’s dive deeper into Indian cuisine, its values, and why adopting an weight loss diet chart can be both effective and fulfilling.

Exploring the Richness of Indian Cuisine:

Indian cuisine is a treasure trove of flavors, colors, and traditions. It’s popular worldwide for its diverse and aromatic dishes.

The heart of Indian cooking lies in its use of herbs, spices, and a variety of ingredients. This culinary heritage goes beyond just food; it’s in the culture and values of the Indian subcontinent.

Values Embedded In Indian Cuisine:

  1. Indian meals emphasize a harmonious balance of flavors, textures, and food groups. A traditional Indian thali, for example, comprises a selection of dishes, including dal (lentils), sabzi (vegetables), roti (flatbread), and rice, ensuring a well-rounded meal.
  2. Indian spices aren’t just for flavor; many have health benefits. Turmeric, for instance, is famous for its anti-inflammatory properties, while cinnamon can help regulate blood sugar levels. These spices are an integral part of Indian cooking.

Why Adopt An Indian Weight Loss Diet?

This comes as no surprise that Indian dishes and spices are the most flavourful but did you know they also have a ton of benefits? Let’s look at them:

  1. Nutrient-Rich Dishes: Indian cuisine offers a wide array of nutrient-dense foods. Lentils, legumes, vegetables, and lean proteins are staples, providing essential vitamins, minerals, and dietary fiber.
  2. Satiety And Flavor: Indian dishes are often bursting with flavor thanks to the use of spices and herbs. This flavor richness can make you feel satisfied with smaller portions, reducing the temptation to overeat.
  3. Customize For Yourself: An Indian weight loss plan can be customized to suit individual preferences, dietary restrictions, and calorie needs. Whether you’re vegetarian, vegan, or a meat lover, Indian cuisine offers diverse options.
  4. Balanced Approach: Indian meals inherently balance macronutrients, such as carbohydrates, proteins, and fats. This balance can help maintain steady energy levels and keep hunger at bay.
  5. Cultural Connection: If you’re of Indian heritage or simply appreciate Indian culture, adopting an Indian weight loss diet can be a meaningful way to connect with your roots while pursuing a healthier lifestyle.

Benefits Of Spices In Indian Weight Loss Diet  

The abundance of spices in Indian meals offers a wide range of flavors and health benefits. However, here are a few unique health advantages of Indian spices:

  • Turmeric: Turmeric is, however, an essential ingredient in Indian recipes. There are different health benefits of turmeric. Turmeric or Golden Spics is also well known for its use in Indian curry dishes. It is a trendy superfood for its ability to reduce inflammation and is also effective at reducing pain, swelling, etc.
  • Cumin: Any Indian curry is incomplete with cumin or jeera. Also, it adds the spice that dal fry needs. Thus, cumin seeds are well known to relieve indigestion issues, reduce the chances of anemia, and alleviate the common cold.
  • Cloves: Clove is a spice especially used to treat tooth problems. As it contains anti-inflammatory and anti-bacterial properties. Due to its healthy characteristics, this spice plays a crucial role as an ingredient in natural kinds of toothpaste.
  • Cinnamon: Cinnamon is perfect for people who have high blood sugar. Also, it lends a sweet taste to food without adding sugar. And lowers the blood sugar levels in people with type 2 diabetes. This spice can also provide heart-healthy benefits, such as reducing high blood cholesterol and triglyceride levels. It is also included in the male weight loss diet plans.

Indian Foods That Can Be A Part Of Your Weight Loss Diet

Undoubtedly, Indian cuisine is delicious. But still, we cannot ignore the fact that some Indian foods are loaded with sugar, grease, and butter.

So, below are a few lists of weight loss foods to include in your healthy diet plan without feeling guilty: 

1. Tandoori Chicken

One of the most familiar North Indian dishes is ‘Tandoori Chicken’ which is red and carbonized on coal. Thus, this dish is full of good fat. But always try to marinade this with healthy oil or desi ghee. The benefits of desi ghee will aid you in consuming proteins and also help you shed weight.  

2. Rajma

A famous North Indian dish made of red kidney beans has thick gravy. So, you can cook it with a healthy number of herbs and spices. Rajma is widely famous for consuming rice but can also be served with hot chapatis. 

3. Buttermilk

Despite the name, we often presume buttermilk, or lassi, is high in fat but buttermilk generally holds no butter and contains low fat. So, from now onwards treat yourself to delicious buttermilk which will keep your body hydrated and active.

4. Bhindi (Okra) Curry

Bhindi is a very famous and favorite vegetable among youngsters. So, consuming it with Rotis is a perfect meal to consider for a vegetarian Indian diet plan for weight loss. You can have this vegetable for dinner or lunch. 

5. Idli

Due to its fermentation of batter, Idli is the best weight loss food. Also, make it South India’s famous staple breakfast for weight loss. Since idli is not fried, it is not low with many calories. Also, it is good for the gut and digestion.

Traditional Indian Drinks To Include In Weight Loss Diet Plan

So, here sharing some traditional Indian drinks that we can include in our weight loss journey:

1. Ginger Tea

Ginger tea is a favorite drink among health gurus. Also, the medicinal properties of ginger can boost your health and help treat a wide range of health issues.

2. Lemon Iced Tea

The lemon iced tea is a cool, pleasant beverage for the summer. Also, it is a rich source of magnesium, potassium, vitamin C and B6. Consuming lemon iced is also beneficial for those who are suffering from acidity.

3. Sauf or Fennel Seed Water

Fennel seed or sauf water acts as an excellent detoxifier. It helps the human body to flush out harmful toxins and as a result, improves digestion.

The Blog Includes:

  • An Indian weight loss diet is a personalized diet plan rooted in Indian cuisine.
  • Indian cuisine values variety, spices, and seasonal ingredients.
  • Adopting this diet offers nutrient-rich foods, flavorful spices, and customization.
  • It provides balanced nutrition, helping control portion sizes and maintain steady energy levels.
  • For those with a cultural connection, it’s a meaningful way to achieve weight loss goals.

Tried Everything, But Are Now Tired Of It?

Are you blaming your lazy lifestyle and lack of exercise for not losing weight? Or still, scheduling long-hour yoga sessions to work off the guilt of overeating in winter?

Hence, this informative video of Dietitian Mac Singh sharing a few important winter mistakes that are making us fat. So, let’s watch this.

Incredible Weight Loss Journey Of Komal!

“Adapting to a healthy lifestyle requires a lot of determination,” says Komaldeep from Newland who lost 14 kgs in just 90 days.

She reached out to us concerned about his health and increasing weight. However, our Fitelo’s dietitians worked closely with Komaldeep and understood everything about her routine, lifestyle, and habits.

Read the full story and see how she achieved her desired weight!

Fun Fact

Do you know why cinnamon is the most loved Indian spice, it is called the world’s fastest fat cutter. Because these are rich in nutrients and work as a detoxifier that helps purify bodies. Click on the link to learn more interesting facts about cinnamon and its health benefits.

Frequently Asked Questions 

What Are Some Healthy Options For A North Indian Diet Plan For Weight Loss?

Healthy options for a North Indian diet plan for weight loss include foods like lentils, chickpeas, lean meats, fish, low-fat dairy, vegetables, fruits, nuts, and seeds. These foods provide essential nutrients while also promoting fullness and reducing overall calorie intake.

Which Indian Food Is Best For Weight Loss?

In the first place, there is no single best Indian food for weight loss. Any whole food found in its natural state can be suited for weight loss such as dals, nuts, seeds, spices, etc.

What Is The 7-Day Diet Plan?

The 7-Day Diet Plan Challenge is a popular diet plan that aids you in losing 5-7 kg of weight. So, try to include such diet plans in your regular diet.

Which Indian Drinks Are Helpful To Burn Fat?

There are no such miracle drinks to burn fat. However, you can include drinks such as lemon water, jeera water, and amla juice in your regular diet. Also, these drinks can help you to boost your metabolism and can help you reduce excess fat.

What Is The Most Effective Weight Loss Diet Plan?

In the first place, a diet plan that focuses on whole food, which is rich in nutrients, effective, and sustainable if followed consistently. So, always include nutrient-rich foods in your regular diet.

Is The Indian Diet Healthy For Weight Loss?

Yes, the Indian diet loss menu is best for weight loss. Indian food has a variety of food groups such as spices, herbs, etc. making it one of the most wholesome diets globally. 

What Does A South Indian Diet Plan For Weight Loss Consist of?

The South Indian diet contains low-fat dairy products, grains, legumes, nuts, fruits, and vegetables. Because they are fermented, steamed, or boiled, most South Indian foods are low in calories and easy to digest, making them healthful options.

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Contact Us Today

Get in touch with our expert team at Fitelo to kick-start your own transformative journey! Let us guide you toward your weight loss goals and help you cultivate sustainable & healthy eating habits. So, contact us today and take the first step towards a healthier, happier you with Fitelo!


This blog post was written to help you make healthy and better food choices. So, be aware and take care. The vital thing to consider is your own health before starting a restrictive diet. Therefore, always seek advice from a doctor/dietitian before starting if you have any concerns.
Eat Healthy, Live Healthy. Enjoy a long, happy life.

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