Simple Diet Chart For Weight Loss Guide
Follow this simple diet chart for weight loss with easy-to-make meals, portion control tips, and a beginner-friendly eating guide.
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Last updated on 21st Jul, 2025
Introduction
Losing weight can feel overwhelming, especially with so much conflicting advice available. However, the key to successful weight loss lies in making small, sustainable changes to your diet and lifestyle. A well-balanced diet chart can help you stay on track without feeling deprived. Here’s a simple, effective, and easy-to-follow diet plan to help you achieve your weight loss goals.
Understanding Weight Loss Basics
Weight loss happens when you consume fewer calories than you burn. However, it’s not just about eating less—it’s about eating right. A good weight loss diet should:
Be nutrient-dense (rich in vitamins, minerals, and fibre).
Keep you full for longer to avoid unnecessary snacking.
Include a balance of proteins, healthy fats, and complex carbs.
Avoid processed foods, sugary drinks, and excessive fats.
Simple Diet Chart for Weight Loss
Here’s a one-day sample diet plan that you can customise based on your preferences:
1. Early Morning (6:30 - 7:30 AM)
Option 1: 1 glass of warm water with lemon juice (boosts metabolism).
Option 2: Herbal tea (green tea or ginger tea) without sugar.
2. Breakfast (8:00 - 9:00 AM)
Option 1: 2 boiled eggs + 1 slice whole wheat bread + 1 small bowl of sprouts.
Option 2: Oats with milk (or almond milk) + a handful of nuts.
Option 3: Moong dal chilla (savoury pancake) with mint chutney.
Why? A protein-rich breakfast keeps you full and prevents mid-morning cravings.
3. Mid-Morning Snack (11:00 AM)
Option 1: 1 fruit (apple, pear, or guava).
Option 2: A handful of roasted chana (chickpeas).
Option 3: A small bowl of yoghurt with chia seeds.
Why? A light snack prevents overeating during lunch.
4. Lunch (1:00 - 2:00 PM)
Option 1: 1 roti (whole wheat) + 1 bowl dal + 1 bowl sabzi (vegetables like lauki, beans, or spinach) + salad.
Option 2: 1 bowl brown rice + 1 bowl sambar + 1 bowl vegetable curry.
Option 3: Grilled chicken/fish + quinoa + stir-fried veggies.
Why? A balanced meal with fibre, protein, and healthy carbs keeps energy levels stable.
Consult Top Nutritionists For A Personalised Diet
5. Evening Snack (4:30 - 5:30 PM)
Option 1: Green tea + 2-3 almonds/walnuts.
Option 2: Sprouts chaat (with lemon and spices).
Option 3: A small bowl of popcorn (without butter).
Why? A light snack prevents unhealthy evening cravings.
6. Dinner (7:30 - 8:30 PM)
Option 1: 1 bowl vegetable soup + 1 roti + 1 bowl curd.
Option 2: Grilled paneer/tofu with sautéed veggies.
Option 3: Dal khichdi (with less ghee).
Why? A light dinner aids digestion and prevents weight gain.
7. Post-Dinner (If Hungry)
Option 1: 1 glass of warm skim milk with turmeric.
Option 2: A small bowl of fruit (like papaya or berries).
Avoid: Heavy desserts, fried snacks, or sugary drinks.
Additional Weight Loss Tips
1. Stay Hydrated: Drink at least 8-10 glasses of water daily. Sometimes thirst is mistaken for hunger.
2. Avoid Processed Foods: Cut down on packaged snacks, sugary drinks, and refined flour.
3. Control Portions: Use smaller plates to avoid overeating.
4. Exercise Regularly: Combine diet with 30 minutes of walking, yoga, or strength training.
5. Sleep Well: Poor sleep increases cravings for unhealthy foods. Aim for 7-8 hours of sleep.
6. Limit Sugar & Salt: Excess sugar leads to fat storage, and excess salt causes water retention.
Foods to Include & Avoid
Eat More Of:
Proteins: Eggs, lean chicken, fish, dal, paneer, tofu.
Fibre: Whole grains, oats, vegetables, fruits, nuts.
Healthy Fats: Avocado, ghee (in moderation), olive oil, nuts.
Avoid or Limit:
Sugary foods: Sweets, pastries, sodas, packaged juices.
Fried foods: Chips, samosas, fried snacks.
Refined carbs: White bread, maida, white rice (eat in moderation).
When to Seek Professional Help?
If you’ve tried dieting but still struggle with weight loss, consult a nutritionist or doctor. They can help with:
Personalised diet plans.
Identifying underlying health issues (like thyroid or diabetes).
Safe weight loss strategies.
Book a consultation with Apollo24|7’s expert nutritionists for a customised weight loss plan!
Conclusion
Weight loss is a journey, not a race. Small, consistent changes in your diet and lifestyle can lead to long-term success. Follow this simple diet chart, stay active, and be patient—your efforts will pay off! The best diet is the one you can stick to without feeling deprived. Eat mindfully, stay active, and enjoy the process!
Would you like a personalised diet plan?
Consult Top Nutritionists
Consult Top Nutritionists For A Personalised Diet
Dr. Ramalinga Reddy
General Physician
5 Years • MBBS MD General medicine
Bengaluru
PRESTIGE SHANTHINIKETAN - SOCIETY CLINIC, Bengaluru
Ms. Bhavana Shetty
Dietician
7 Years • DDHN & Masters in Clinical Nutrition & Dietetics
Bangalore
Apollo Sugar Clinic, Seetha circle bangalore, Bangalore
Dt. Ila Sharma
Clinical Nutritionist
18 Years • Master in food & Nutrition
Gurugram
VIPUL GREENS - SOCIETY CLINIC, Gurugram
Dr Sumanth R
General Physician
2 Years • MBBS
Bengaluru
PRESTIGE SHANTHINIKETAN - SOCIETY CLINIC, Bengaluru
Dr. Sasikamalam
General Practitioner
1 Years • MBBS
COIMBATORE
Apollo Sugar Clinic Coimbatore, COIMBATORE
Consult Top Nutritionists
Dr. Ramalinga Reddy
General Physician
5 Years • MBBS MD General medicine
Bengaluru
PRESTIGE SHANTHINIKETAN - SOCIETY CLINIC, Bengaluru
Ms. Bhavana Shetty
Dietician
7 Years • DDHN & Masters in Clinical Nutrition & Dietetics
Bangalore
Apollo Sugar Clinic, Seetha circle bangalore, Bangalore
Dt. Ila Sharma
Clinical Nutritionist
18 Years • Master in food & Nutrition
Gurugram
VIPUL GREENS - SOCIETY CLINIC, Gurugram
Dr Sumanth R
General Physician
2 Years • MBBS
Bengaluru
PRESTIGE SHANTHINIKETAN - SOCIETY CLINIC, Bengaluru
Dr. Sasikamalam
General Practitioner
1 Years • MBBS
COIMBATORE
Apollo Sugar Clinic Coimbatore, COIMBATORE
