Indian Weight Loss Diet: Healthy Planning To Achieve Your Fitness Goals

Snehil Sharma

Written by Snehil Sharma

Indian Weight Loss Diet

Table of content

Nowadays, in a fast-paced life, everyone is overloaded with work and hard-pressed to meet deadlines. In this daily rush, we, however, often neglect health and make poor dietary and physical activity choices. This eventually leads to obesity or some other serious health issue. But because of the Indian weight loss diet, we can cover this quite effectively.

According to a study, India is considered to have the third-highest number of obese people (11% of all adolescents and 20% of all adults) and, also, the second-highest number of obese children (14.4 million). But thanks to Indian weight loss diet plans that involve rich spices, fresh herbs, and versatile flavors, you can include all these rich spices in your regular daily plan with the right portion. During your weight loss, you need to create a calorie deficit, which means more calories should be burned than consumed. So, here we bring you a list of foods and a 7-day diet plan whose calories will help you lose weight.

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

Indian Weight Loss Diet Chart

Here, sharing a 7-day healthy diet plan which is also known as a 1200 calorie diet plan. 

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

1. Indian Weight Loss Diet- 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. Indian Weight Loss Diet- Day 2

So, as 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. Indian Weight Loss Diet- 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. Indian Weight Loss Diet-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. Indian Weight Loss Diet-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. Indian Weight Loss Diet- 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. Indian Weight Loss Diet-Day 7

Therefore, in your last day of diet, you can start 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

Top 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 that are included in an Indian weight loss diet:

  • 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.
  • 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.
  • 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.

Common Indian Weight Loss Diet Foods That Can Be Included

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 Indian weight loss diet 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 to consume 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. 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 steamed and not fried, it is not loaded with many calories. Also, it is good for the gut and digestion.

5. 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. 

Healthy Drinks To Include In Indian Weight Loss Diet Plan

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

1. Ginger Tea

Ginger tea is a favorite drink among health gurus. Thus, packed with powerful anti-inflammatory properties that aid pain. So, that’s the reason ginger is considered a good source to relieve pain. 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. Green Tea Pear Smoothie

Green tea pear smoothie is a sugar-free drink that will surely help you in your weight loss journey. However, indulging in Pears and green tea makes this drink a healthy drink for weight loss. Moreover, pears are very nutritious promote gut health, and aid in weight loss.

4. Simple Water

So, consuming simple water is one of the best beverages anyone can drink. It is the perfect and simplest way to improve your overall health. Drinking plenty of water will benefit your waistline and also keep you full in between meals. 

5. Sauf or Fennel Seed Water

Fennel seed or saunf water acts as an excellent detoxifier. It helps the human body to flush out harmful toxins and as a result, improves digestion. Thus, rich in anti-inflammatory properties that help people suffering from bloating, constipation, and indigestion. Furthermore, fennel seeds are rich in zinc, phosphorus, selenium, zinc, and manganese-like antioxidants that protect the body against free radicals.

Advantages Of An Indian Diet Vs. Conventional Diet

Consuming or following a classic Indian diet for weight loss is far way better than a conventional diet in terms of taste. So, living in India makes us habitual to the spices and certain food habits. But if consumed in a balanced way could bring a lot of health advantages.

Following a balanced diet chart for weight loss includes most of the commonly prepared Indian food which is like a cherry on the cake. You can have that spicy chole, rajma, dal chawal, and many more of your favorites, but within the limit.

On the other hand, it is also true to say that we are always attracted to western diet foods. Because of their neat looks and quick results on the human body while following a conventional diet. But being an Indian can you have that food throughout your life? So, we don’t believe that’s the main reason we should always go for native food types to maintain our healthy lifestyle. 

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.

Frequently Asked Questions 

Q. What Is The 7-Day Diet Plan?

Ans:  The 7 Day diet plan challenge is a popular diet plan that aids you to lose 5-7 kgs of weight. So, try to include such diet plans in your regular diet.

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

Ans: 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.

Q. Which Indian Food Is Best For Weight Loss?

Ans: 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.

Q. Which Indian Drinks Are Helpful To Burn Fat?

Ans: 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.

Q. What Is The Most Effective Weight Loss Diet Plan?

Ans: 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 includes nutrient rich foods in your regular diet.

Q: Is The Indian Diet Healthy For Weight Loss?

Ans: Yes, the Indian diet is best for weight loss. As it is not only well-balanced but also has several health benefits. Indian food has a variety of food groups such as spices, herbs, etc making it one of the most wholesome diets globally. 

Briefly To Conclude

The above seven-day Indian weight loss diet plan will not only help you lose weight faster, but it will also ensure a healthy you. Following the mentioned diet plan will ensure you are loaded with nutrients for the day. But always try to add a variety of green vegetables to your lunch or dinner and replace your snacks with seasonal fruits. So, it is essential to remember that restrictive diets may show fast results for weight loss, but they are not sustainable in the long run.

Fun Fact

In an Indian weight loss diet, make sure you include seasonal fruits or citrus fruits such as mosambi. This fruit can be consumed especially in winters. Moreover, its freshly squeezed juice has a number of benefits. So, let’s learn more about this citrus fruit and mosambi juice benefits to include in our regular diet.

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So, are you looking for a proper guidance and consultation on your weight gain or weight loss problems? If yes, then Contact Us Today and be a part of all those fat-to-fit stories. Our expert will help you attain your long-term fitness goals here.


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 own health before starting a diet that is restrictive. Always seek advice from a doctor/dietitian before starting if you have any concerns.

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