Indian Diet Chart for Weight Loss
Explore a balanced Indian diet chart for weight loss, including meal plans, healthy food choices, and lifestyle tips to help you manage weight effectively while maintaining nutrition.
Written by Dr. Rohinipriyanka Pondugula
Reviewed by Dr. Vasanthasree Nair MBBS
Last updated on 11th Aug, 2025
Introduction
Losing weight can feel overwhelming, especially with so much conflicting advice online. But the good news is that you don’t need extreme diets or expensive supplements, just a balanced, nutritious Indian diet tailored for weight loss.
In this guide, we’ll break down a simple, sustainable Indian diet plan that helps you shed extra pounds while keeping you energized and healthy.
Why an Indian Diet for Weight Loss?
Indian cuisine is rich in whole grains, lentils, vegetables, and spices, all of which support weight loss naturally. Unlike restrictive diets, an Indian weight loss plan focuses on:
High fibre (keeps you full longer)
Protein-rich foods (boosts metabolism)
Healthy fats (supports digestion)
Low glycemic index foods (prevents blood sugar spikes)
Consult a Top Nutritionist for the best advice
Key Principles of an Indian Weight Loss Diet
Before diving into the diet chart, let’s understand the basics:
1. Eat Whole Foods – Avoid processed foods like white bread, sugary snacks, and fried items.
2. Portion Control – Even healthy foods can lead to weight gain if eaten in excess.
3. Stay Hydrated – Drink at least 2-3 liters of water daily.
4. Include Protein in Every Meal – Helps in muscle repair and reduces cravings.
5. Limit Sugar & Refined Carbs – Swap maida (refined flour) with whole wheat, oats, or millets.
7-Day Indian Weight Loss Diet Plan
Here’s a 7-day Indian diet plan designed to support healthy weight loss with balanced meals and nutritious food choices.
Day 1
Breakfast: Moong dal chilla (2) with mint chutney
Mid-Morning Snack: 1 small bowl of sprouts
Lunch: 1 roti + ½ cup brown rice + dal + sabzi (e.g., lauki or bhindi)
Evening Snack: Green tea + handful of roasted chana
Dinner: 1 bowl vegetable khichdi + curd
Day 2
Breakfast: Oats with milk and nuts
Mid-Morning Snack: 1 fruit (apple/pear)
Lunch: 1 roti + dal + palak paneer (use low-fat paneer)
Evening Snack: Buttermilk + makhana
Dinner: Grilled fish/chicken with stir-fried veggies
Day 3
Breakfast: Besan cheela with coriander chutney
Mid-Morning Snack: 1 cup coconut water
Lunch: Quinoa pulao with cucumber raita
Evening Snack: Roasted peanuts (small handful)
Dinner: Dal tadka + 1 roti + salad
Day 4
Breakfast: Poha with peanuts and veggies
Mid-Morning Snack: 1 bowl curd
Lunch: 1 roti + rajma + salad
Evening Snack: Herbal tea + fox nuts (makhana)
Dinner: Stir-fried tofu with veggies
Day 5
Breakfast: Idli with sambar (less oil)
Mid-Morning Snack: 1 banana
Lunch: 1 roti + dal + bhindi sabzi
Evening Snack: Sprouts chaat
Dinner: Moong dal + 1 roti
Day 6
Breakfast: Vegetable upma
Mid-Morning Snack: 1 cup buttermilk
Lunch: 1 roti + chana masala + salad
Evening Snack: Green tea + roasted chana
Dinner: Grilled chicken/fish with sautéed veggies
Day 7
Breakfast: Daliya (broken wheat) porridge with nuts
Mid-Morning Snack: 1 orange
Lunch: 1 roti + dal + lauki sabzi
Evening Snack: Handful of almonds
Dinner: Vegetable soup + 1 multigrain toast
Foods to Include for Weight Loss
Healthy foods that support weight loss:
Proteins: Dal, sprouts, paneer (low-fat), chicken, fish, eggs
Fibre-rich foods: Oats, whole wheat, quinoa, vegetables
Healthy fats: Ghee (in moderation), nuts, seeds, coconut
Low-calorie snacks: Makhana, roasted chana, fruits
Foods to Avoid
For effective weight loss, stay away from specific foods:
Fried foods (samosa, pakoras)
Sugary drinks (soda, packaged juices)
Refined flour (maida, white bread)
High-sugar desserts (mithai, ice cream)
Lifestyle Tips for Faster Weight Loss
Smart lifestyle tips to boost weight loss:
1. Exercise Regularly – Aim for 30-45 minutes of walking/yoga daily.
2. Sleep Well – Poor sleep increases cravings.
3. Eat Mindfully – Chew slowly and avoid distractions while eating.
4. Manage Stress – Stress leads to overeating; try meditation.
When to Consult a Doctor?
If you’re struggling with weight loss despite diet changes, consult a nutritionist or doctor. Underlying issues like thyroid or PCOS may need medical attention.
Final Thoughts
Losing weight doesn’t mean starving; it’s about eating the right foods in the right portions. This Indian diet plan is sustainable, nutritious, and effective for long-term weight management. Start small, stay consistent, and you’ll see results!
Consult a Top Nutritionist for the best advice
Consult a Top Nutritionist for the best advice
Dr. Ramalinga Reddy
General Physician
5 Years • MBBS MD General medicine
Bengaluru
PRESTIGE SHANTHINIKETAN - SOCIETY CLINIC, Bengaluru
Dt. Ila Sharma
Clinical Nutritionist
18 Years • Master in food & Nutrition
Gurugram
VIPUL GREENS - SOCIETY CLINIC, Gurugram
Ms. Bhavana Shetty
Dietician
7 Years • DDHN & Masters in Clinical Nutrition & Dietetics
Bangalore
Apollo Sugar Clinic, Seetha circle bangalore, Bangalore
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
