South Indian Diet Plan For Weight Loss: Healthy And Delicious | Fitelo

Aishwarya Aneesh

Aishwarya Aneesh
Jan 2023

2 min read

Table of content

Oye, What’s Up! Bored of regular diets. Want some tasty alternative to control your temper, which also helps to shed some pounds? Let’s start this fantastic journey!

Your mouth starts to water at the aroma of curry leaves, the sound of mustard seeds popping, and the thought of a nutty chutney paired with a perfectly cooked dosa, idly or upma. South Indian cuisine is not only delicious but also packed full of healthy nutrients and probiotics. You’ll end up overeating. Just Kidding!

Moreover, we have developed a 7-day South Indian diet plan for weight loss that features a delicious spread of flavors with plenty of vegetables, lentils, atta, brown rice, fresh fruits, chutneys, and foods high in fiber. In fact, with just 1200 to 1500 calories a day and some light exercise, you can expect to lose weight successfully without suffering any adverse effects.

How To Find The Best Diet Plan For Weight Loss?

What is the ideal diet to lose weight? You might ask yourself this question frequently. Since many fad diets are not sustainable, people frequently adopt a highly restricted eating style to lose weight quickly, only to gain it back later. Your focus should be on healthy eating habits rather than crash diets if you want to lose weight permanently. So what does a balanced diet entail?

A healthy weight loss diet prefers natural, unprocessed foods that can give your body the necessary nutrients. It prioritizes plant-based diets over animal foods, focusing notably on fruits and vegetables. A balanced weight-loss diet should include complex carbohydrates, fibers, proteins, and healthy fats. Additionally, it should have fewer calories. The South Indian diet is suitable for people seeking to reduce weight because of these considerations.

7 Days South Indian Diet Chart For Weight Loss

A balanced, healthy diet and good eating habits will greatly bless your body. So, we have come up with a 7-day Diet Plan.

Day 1

Start your day fresh with fenugreek water which boosts your immunity. What more can you ask, if idli and the sambhar recipe are there for breakfast? You can have a small bowl of rice and finish the day with vegetables cooked in dal for dinner. You can do some simple exercises too.

South Indian diet plan for weight loss

Day 2

It’s day 2, I am sure by the end of the day you will feel energetic and have some positive changes. Moreover, today you can have wheat Rava upma, Chapatti, and Mixed veg soup. Also, don’t miss your healthy water drinks.

Day 3

Can you feel some slight difference in your appearance, it’s because you would have lost the water weight. Besides, today you can have yummy channa dosa, brown rice, and sauteed veggies. Further, don’t skip any meal.

South Indian diet chart for weight loss

Day 4

When you notice that your efforts are paying off, you’ll feel more motivated and eager to start Day 4. Likewise, today is all about oats, you can have oats suji idli, oats upma, and boiled green gram. Besides, green tea and other drinks keep you hydrated.

Day 5

Simply look at yourself in the mirror, and you will notice a significant difference in your appearance and fall in love with it. Also, you won’t feel hungry all the time and will eagerly enjoy Day 5.

South Indian diet chart

Day 6

I appreciate your willpower, you’re on day 6. Stay motivated, you can complete this diet. What’s in today for your diet, is horse gram dosa, and horse gram dal rice to give you that horsepower.

Weight loss diet plan

Day 7

Do you feel like a new person with a lot of satisfaction for not deviating from your diet? Further cutting on all that junk foods and sugary snacks for a great one week would have definitely improved your skin tone too.

Weight loss diet chart

Just because you have successfully completed your one-week diet doesn’t mean you can get back to your usually unhealthy routine to gain all the weight back. Also, practice portion control and exercise. Further, avoid junk foods.

Benefits Of The South Indian Diet For Weight Loss

Due to its basic yet exotic flavor and, of course, its health advantages, South Indian cuisine has long dominated our tastebuds. 

Benefits of south Indian foods
  • South Indian snacks are lighter, easier to digest, and packed with nutritional benefits compared to other national cuisines. With rich nutrients as its main ingredients, the South Indian breakfast has the most health benefits.
  • South Indian cuisine has healing properties. Rice and coconut are the two basic components of South Indian foods. The meals are generally flavorful and nutritious because they use less oil. For example, idiy’s are fermented and cooked through steaming.
  • Several veggies that are high in fiber and antioxidants are included in the sambar. Further, the dal is rich in vitamins and minerals like magnesium, iron, zinc, and folate.
  • The fermentation process is a key element that makes South Indian foods a healthy dietary option. In fact, Fermented foods offer three significant advantages over other foods. Therefore, they are

    Absorption & Digestion

    Improved Gut Health And Immune System

    Nutrient Synthesis
  • Cooking with coconut oil has many benefits, including improving the condition of your skin and hair and raising the good cholesterol in your body. It also helps maintain insulin sensitivity, which helps control blood sugar.
  • Furthermore, the health advantages of tamarind extract, turmeric, curry leaves, red pepper, and mustard seeds widely used in the cooking range from improved digestion to increased immunity.

Statewise Popular South Indian Foods For Weight Loss

South India consists of 5 States – Tamil Nadu, Kerala, Andhra Pradesh, Karnataka, and Telangana. Each State has its own unique flavor and method of cooking. I am going to list 5 famous weight-loss foods in each of these States.

Tamil Nadu

Some mouth-watering dishes from Tamil Nadu for weight loss are

  1. Rava Upma
  2. Kuzhi Paniyaram
  3. Sambaram Or Buttermilk
  4. Idly & Sambhar
  5. Kambu Rice With Garlic Rasam


Weightloss traditional dishes from God’s Own State Kerala are

  1. Matta Rice With Kerala Fish Curry
  2. Vegetable Stew
  3. Upperi (Which can include vegetables like cabbage, or little gourd)
  4. Beetroot Pachadi
  5. Wheat Puttu with Kadala Curry

Andhra Pradesh

Andhra is known for its spicy foods. Some non-spicy weight loss foods from Andhra are

  1. Wheat Rava Upma
  2. Horse gram Sambhar
  3. Peruguannam (Curd Rice)
  4. Dampadu Biyyan (Brown Rice)
  5. Idly With Kottimera Chutney


Some of my favorite foods from Karnataka with low calories are

  1. Moong Dal Dosa
  2. Uppittu
  3. Korri Roti
  4. Sprouted Grain Chat
  5. Finger Millet Dosa (Nachni Dosa)


Weight loss Food recommendations from Telangana are

  1. Millet Roti
  2. Jonna Roti (Sorghum)
  3. Uppudi Pindi (Broken Rice)
  4. Palakoora Pappu (Spinach Dish)
  5. Potlaya Pulusu (Snake Gourd Stew)

South Indian Recipes From Our Kitchen

I have come up with 5 delightful South Indian Recipes, give them a try, and let me know your experience in the comment section.

1. Rava Stuffed Uttapam

Uttapams are healthy and delicious morning breakfasts. They are the best weight loss recipes that we can get without much guilt. Rava stuffed uttapam is made of rice, lentils, semolina, yogurt, and spices. They are a great combination of protein and carbohydrate which keeps you fuller for longer.

2. Vegetable Idli

These yummy vegetable rice cakes are a traditional all-time favorite dish of South Indians. They are made of fermented rice batter with added vegetables. Most importantly, they help in weight loss as they are steam cooked and loaded with nutrients.

3. Curd Rice

Curd rice is simple and comforting south Indian food. They are made with boiled rice, curd, and spices. In addition, curd rice is easy to prepare and digest. Further, they are full of flavor to satisfy your taste buds.

4. Kuzhi Paniyaram

Woowww! How can we miss this Yummy dish? Furthermore, these small ball shaped dumplings are made of rice, lentils, and spices. Moreover, it tastes divine with any chutney of your choice.

5. Brown Rice Dosa

Who doesn’t love the crispy, mouth-watering dosa? So, today I have come up with a brown dosa recipe as an alternative to white rice dosa. In fact, they are great for weight loss and are loaded with dietary fiber.

Healthy Dark Chocolate For Weight Loss

Got some dessert cravings for your weight loss diet, then dark chocolate is to your rescue. Open Karo, Maja Karo. But limit to 1-2 Pieces a day.

Top Lifestyle Modification For Weight Loss

Along with this healthy South Indian diet chart for weight loss, follow this simple yet amazing lifestyle modification to boost up your weight loss journey.

Give up dairy products

Milk and dairy products with a high galactose content include ghee and butter. But, auto-immune disorders are caused by galactose. In fact, it makes you bloat. Further, the only thing in ghee is saturated fat. Also, it contains a high AGE (Advanced Glycation End Products) content, which aids PCOS-affected women to gain weight. Besides, do you want to know if is milk good for you, Check this.

Eat Your Green Every Day

Leafy vegetables are low in calories but high in nutrients including Dill, Spinach, Amaranth, and Brahmi. Since greens are high in flavonoids, try to start your day with them. Further, a few excellent ways to add greens to your diet are Tambuli (A type of raita from Karnataka) and Keerai poriyal. At least 50–70 grams of green leafy vegetables should be included in your diet daily.

Skip The Animal Protein & Stick To Plants

The protein causes insulin resistance and weight gain in meat and dairy. Therefore, strive for three cups of beans or lentils per day to burn calories and lose weight.

Sugar? Please Don’t!

Sugar in excess causes a spike in blood sugar levels. Leptin and insulin resistance levels also rise. The body then begins storing energy in the fat cells, which opens the door to fatty liver disease. Use fruit instead of processed sugar to get your daily sugar fix. Further, aim for three cups of fruit daily to help you overcome sugar cravings.

Alternatively, if you want to know which sugar is good for you, check this link.

Sip Some Water Before Meals

Water is a natural appetite suppressant that fills your stomach and helps you feel full before meals. Additionally, it keeps you hydrated. Indeed, a lack of fluids is frequently mistaken for hunger and mindless eating.

Pick Fiber-Rich Foods

Eat as much fiber rich food each day—between 50 and 70 grams. Besides, a thinner waistline is linked to consuming more fiber.

Cooking With Less Oil (Opt Oil-Free )

Learn to cook without oil. Also, coconut and olive oil contains significant amounts of fat and extra calories that are not required.

Munch Fruit When You’re Hungry.

Fruits have a huge volume, which makes them excellent in reducing appetite. Furthermore, they are high in prebiotics, which nourish the beneficial bacteria in your stomach.

Mind Your Hara Hachi Bu

“Hara Hachi Bu” is a Japanese term that means consuming food until your stomach is 80% full. If you wish to accomplish this, it is best to eat without using gadgets.

Increase Your Activity!

Throughout the day, aim to take 7000 steps. This keeps your metabolism going and helps you burn more calories. Therefore, you can indulge in simple exercises like walking, jogging, swimming, cycling, or yoga for weightloss.

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Variety Of South Indian Dosas

Are you Excited to know the different varieties of mouth-watering yummy dosas? In fact, there are more than 100 varieties but I am gonna mention some really famous ones. Come let’s check.

Dosa Varieties
  • Podi Dosa
  • Oats Dosa
  • Ragi Dosa
  • Set Dosa
  • Paper Dosa
  • Masala Dosa
  • Ghee Dosa
  • Ada Dosa
  • Coconut Dosa
  • Atta Dosa
  • Jowar Dosa
  • Rava Dosa
  • Egg Dosa
  • Onion Dosa
  • Channa Dosa
  • Pesarattu Dosa (Green Gram)
  • Neer Dosa

Frequently Asked Questions

Q: Which Is Better, Upma Or Poha?

Ans: Poha and upma are both nutritious foods that could aid in weight loss. Therefore, as per your preference, you can include either or both dishes.

Q: Which South Indian Food Is Best For Weight Loss?

Ans: Adai, Puttu, Ragi Dosa, Churumuri, and Soya Idly are some of the best South Indian foods to eat when trying to lose weight.

Q: Can I Lose Weight By Following South Indian Diet Plan For Weight Loss?

Ans: South Indian cuisine is fantastic for losing weight. Further, Idli sambhar, which is low in calories and a satisfying dish, is one of the most well-known south Indian cuisines.

Q: What Do A South Indian Diet Plan For Weight Loss Consist of?

Ans: 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.

Q: Does Rice Help People Lose Weight?

Ans: Yes, rice is an excellent food for losing weight because it is low in fat, easy to digest, and packed with vitamins. But pick unpolished brown rice over polished white rice, which is lower in fiber and less filling. 

Q: Does Dosa Promote Fat Loss?

Ans: Rice and urad dal batter make the common South Indian dish known as dosa. Further, dosa has a lot of fiber, protein, and healthy carbs. As a result, it is a nourishing dish that satisfies your palate and aids in fat loss.

Q: Do You Want A 7 Days Diet Plan In Tamil?

Ans: நீங்கள் ஒரு தனிப்பயனாக்கப்பட்ட தேவைப்பட்டால்தமிழில் 7 நாட்கள் உணவு திட்டம், ஃபிடெலோவைத் தொடர்பு கொள்ளுங்கள், உங்கள் தேவைகளுக்கு ஏற்ப தனித்துவமான உணவுத் திட்டத்தை நாங்கள் தனிப்பயனாக்குவோம்.

Q: Dietician Suggestions For Diet Plan For Weight Loss In Kerala?

Ans: For a customized diet plan in Kerala, Fitelo offers the services of experienced dietitians and health experts who can cater to your specific needs and requirements.

Inspiration Story To Boost Motivation

You would be surprised if I say Jaspreet lost 13 kgs in just one and a half months. We at Fitelo understand all about our clients, their likes, and dislikes, and then arrive at a customized diet plan which helps them to yet their favorite food and still lose weight. To know more about the inspirational story of Jaspreet, click the link and read on.

A Word  From Fitelo

Who said eating oats is necessary for weight loss? To lose weight quickly, our south Indian Khana may be 5 times more efficient. To avoid gaining weight, choose a dish of steamed idlis, neer dosas, or appams. And choose the really nutritious rasam to see amazing outcomes.

There is no doubt that you can lose weight and keep it off with a simple and traditional south Indian diet plan for weight loss. Start your south Indian diet plan to keep in shape and be healthy. Contact Dietitian Mac at Fitelo right now if you want a personalized nutrition plan for yourself! In addition, get a 5-year warranty with your weight loss plan.

Fun Fact

Are you like me, do you feel like snacking in between meals but searching for a healthy alternative? Almond is the best weight loss snack. They are great for hunger management and boosting immunity. Indeed, they are also diabetic-friendly and lower cholesterol.

Contact Us Today

Your search to find the right guidance to be a part of all those fat-to-fit stories ends here. So, contact us today if you are looking for a diet plan with cheat meals. Also, we will discuss how we can 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 own health before starting a diet that is restrictive. Therefore, always seek advice from a doctor/dietitian before starting if you have any concerns.

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