Are you sick and tired of trying various things for weight loss?
Is your weight making you less confident?
The first thing you should do is stop being upset about it.
Everybody, right from a five year old kid to a teenager, a parent or grandparent is concerned about their weight.
Of course, it is a good thing to keep a track of your health and manage your weight. Weight has a direct correlation with your health. Being underweight or overweight can lead to many health conditions.
All the more, who does not want to be perfectly slim and trim and look beautiful?
So, if you want to get rid of all the extra inches, I will tell you few important points to be considered for choosing the perfect diet chart for weight loss.
Points To Consider In A Perfect Diet Chart For Weight Loss
- It consist of 5-6 meals per day
- It comprises of carbohydrates, proteins and fats.
- It should be high in fiber
- It should have low fat
- It should be high in protein
- It should not make you starve
- It should be free from any meal replacers
It is very important that any diet chart is very easy and practical to follow. In today’s scenario, there is hardly little time left with people to devote hence there is a need for measures which assure fast weight loss.
However, just like weight gain is a slow procedure, and it has taken lot of time by you to gain weight, similarly, weight loss also should be gradual for its lasting effect.
Now, I will be sharing with you the sample menu for Indian weight loss diet plan. This is indian diet chart for weight loss.
weight loss can be as easy as following directions.
Sample Menu
1. Vegetarian Diet Chart for Weight Loss
Early morning
1 glass of lukewarm water with 1/2 lemon squeezed
After 15 minutes
1 cup green tea + 4 almonds (soaked and peeled)
Breakfast
1 glass buttermilk+ 1 bowl oats/broken wheat daliya
Mid-Morning
1 fruit (as per your choice)
Lunch
1 bowl raw vegetable salad (no dressing) + 1 chapatti + ½ cup rice + 1 cup vegetable + 1 cup dal + 1 cup curd/1 cup pulses
Afternoon (2 hrs post lunch)
1 cup green tea + 1 tsp flaxseeds roasted and grinded
Evening Snacks
4 almonds + 2 walnuts + 1 bowl of boiled sprouts
Dinner
1 cup bottle guard + coriander soup + ½ cup brown rice + 1 cup veg + ½ cup curd
Bed Time
1 cup milk with a pinch of cinnamon powder
This diet is meant for any individual above 12 years old and approximate caloric input is around 1000-1200 Kcal.
2. Non-Vegetarian Diet Chart for Weight Loss
Early Morning
1 glass of lukewarm water with 1/2 lemon squeezed
After 15 minutes
1 cup green tea + 4 almonds (soaked and peeled)
Breakfast
1 cup milk + 2 egg whites + 1 slice multi grain bread
Mid-Morning
1 fruit (as per your choice)
Lunch
1 bowl raw vegetable salad (no dressing) + 1 chapatti + ½ cup rice + 1 cup vegetable + 2-3 pc lean chicken + 2 egg whites boiled
Afternoon (2 hrs post lunch)
1 cup green tea + 1 tsp flaxseeds roasted and grinded
Evening Snacks
1 multi grain chicken sandwich (no cheese and butter)
Dinner
1 bowl soup + 1 bowl vegetable salad + 2-3 pc grilled fish + ½ cup brown rice
Bed Time
1 cup milk with a pinch of cinnamon powder
This diet is meant for any individual above 12 years old and approximate caloric input is around 1000-1200 Kcal.
I know after looking at the above diet chart you might be thinking that now you will be devoid from all your favourite chocolates, ice-creams, pizza and burger.
However, No, diet chart for weight loss does not mean to restrict everything, it just says that you should eat right.
You need always to follow a healthy diet for weight loss and should not indulge in any crash dieting. Considering the above indian diet chart for weight loss you can see good results.
Following are the few instructions towards a healthy diet chart for weight loss.
Following Are The Few Instructions Towards A Healthy Diet For Weight Loss
- Avoid eating all types of fried foods.
- Avoid frequent consumption of bakery products
- Avoid drinking cold drinks and sweetened beverages.
- Avoid all kind of junk foods like pizza,pasta,burger etc.
- Avoid consuming sweets and chocolates.
- Drink plenty of water and the calculation should be 33ml/kg Ideal body weight per day.
You should also remember that whenever you are on a weight loss diet you will find few changes in your body.
Side effects of unhealthy weight loss diet
- Hair loss
- Skin pigmentation
- Tiredness
- Low blood pressure
- Loosening of skin
If you want to avoid all the above side effects then you should follow a healthy weight loss diet and along with that you should take certain nutritional supplements as well.
Remember one thing very carefully that nutritional supplement only help you to overcome from the side effects which are caused by the unhealthy weight loss diet and also it helps to maintain your weight.
Also, as I mentioned earlier that after weight loss your skin becomes loose so it is very important to apply a skin tightening or a slimming gel which not only helps your skin to become tight and will give you inches weight loss chart if you measure and note on your own from time to time. Hence weight loss can be as easy as following directions mentioned above.
Please share your experiences and queries with me and always remember that the key to success in losing weight is not losing hope. To find out exact measures of inches weight loss chart you can find it easily on internet.
I am 17 years old , height 5.5 ,Wight 80 kg I can loose 30 kg weight pls help mam
hello, tharuu, I have sent you an email please check
Hi mam, I read the above article about a perfect diet chart I wanted to know whether this diet plan suits me since I am 82kg in weight with 5ft tall. Please let me know mam. It’s a humble request…
Hello Santosh, Thanks for liking the diet chart. Yes it will be suiting you. You can start following the same.
I am 29 years old. My height is 5 feet 4 inches. My weight is 80kg. What should be my diet plan.
Hello Beas Bhadra, I guess you can follow this diet chart mention in the article and I am sure you will get your desired result.
It is really difficult for vegetarians and non-vegetarians to follow a similar kind of diet plan because of the dissimilarity in their food preferences. Thanks for recognizing this and giving a separate sample diet plan which benefits all. Great and useful tips that will assist in an easy weight loss!
Hi Sravana, Thanks a lot for liking the article
I am quite impressed with this simple to do diet plan. Nothing fancy at all. I started today. Hope if I follow it properly I will loose. Anything specific to alter I am 5 feet and 65.7 on a digital scale.
Hi Elena as per now nothing please follow the diet and if you face any query do mail me at updates@inlifehealthcare.com and thanks for liking the diet
Hello ma’m! cheng here…
I’m 25 yrs old..my height 5’5 n weight 60 kg..
I hv belly fat…please help me with a perfect diet to loose belly fat…….
Hello Cheng I have mailed you the diet chart please check
Hi,
I am 30-years old and having a belly fat, Please advise to do the diet plan for reduce a belly fat.
Thanks.
Hi
I have mailed your diet chart.kindly check your mail.
Hello ma’am.. Smruti here.. I’m 23 years old.
My height : 5’5 and weight : 58
I have belly fat. I’m going to join gym soon to loose belly fat.. please help me with a perfect diet to loose belly fat..
Hi Smruti I have mailed you diet chart for the same please check
Mam, i am 65 years old weighing 102 kgs with a height of j ust 5 feet 5 inches. Suffering from Sleep Apnea for last 10 years, and recently diagnosed with HYPO THYROIDISIM . and am on thryroxin tablets for last 6 months. My diet is fairly restricted and i continue to exercise moderately with tennis doubles 4 days a week,mild streching excercises at home every day. No appriciable weigh loss . Dont know what to do. please advice.
Hi Prabhakar I am mailing you a diet chart which you need to follow religiously and also you should start having below supplements
Garcinia Cambogia
Dosage – 3 capsules per day 30 min before breakfast,lunch and Dinner with 2 glasses of water
https://www.inlifehealthcare.com/shop/garcinia-cambogia-vegetarian-capsules/
Flax seed oil capsules
Dosage- 2 capsules per day post meals
https://www.inlifehealthcare.com/shop/omega-369-flaxseed-oil-capsules/
Dear Mukta mam,
Need your help i am 42 years old weighing 80kgs and ht 5.4 , delivered a baby actually hence the weight gain. I need to lose weight on a speed as I am also suffering now from knee pain. Can u pleassss suggest a diet plan to reduce my weight and I also need to lose weight on my tummy
Thank u in advance
Hi Jean you can follow the same diet chart given in the article and it will surely help you
I’m 23 yr old I have delivered a baby before 7months now my wait is 61 I have to reduce my weight to my normal weight that is 50 plz help me
Hi prema you can surely follow the same diet chart and I am sure it will help you
Hi mam,
I am 23 yrs and I am 4feet 9 inches. And 43kg. I want to grow tall. Plz help me with perfect diet Nd height growing exercises
Hi Tahera I am sorry but it is really not possible to increase on height after 18 years of age still I am mailing you balanced diet chart which you can follow for healthy living
Hi Mukta Mam,
I am Jasmeet Kaur. My Age is 25,
Can u Suggest proper diet for my Stomach Upset, I have Badly Acidity problem for this i have so much pimples on my face.
Hi jasmeet I have mailed you the diet chart for the same please check
Hii mukta mam, i am zeeshan…Can you please tell me how to lose face fat…
Hi Zeeshan You can reduce face fat by doing exercises like-
1. CHIN LIFTS
The chin lift exercise is a great way to get rid of a double chin. It assists in working and stretching most of the facial muscles which includes jaw, throat and neck. But make sure not to use any other facial muscle other than the lips while doing this exercise. You can perform this exercise either in the sitting or standing position. Begin by tilting your head towards the ceiling, keeping your eyes fixed towards it. Now, make your lips tight, as if trying to kiss the ceiling, hold it till a count of 10 seconds and relax.
Repeat – 10 times
Hold – 10 seconds
2. Also you can blow baloons which will help you tighten your cheeks
3. Chewing Sugar free gums for 20 min twice a day should also help
hope.. will i loss my weight ever 🙁
This article is reallly helpful mukta ji..
Hi Sehaj
Thanks for appreciating me…
Yes you can loose your weight by following diet and doing physical activity.
Getting motivated to start a diet and exercising can often be the hardest part of the diet.
But dont loose hope., weight loss is anything but easy..there is a long way to go…Good luck
Hi Mukta,
First of all I want to say a BIG THANK YOU for the diet you shared with me to loose weight (1200 calorie one). it is amazing. its been one and a half month now and I have already lost 4 KG. The best part is that doing the diet I don’t feel hungry. along with the diet I walk for around 5 KM in morning every day. This is helping a lot!! Meanwhile you have been very supportive in answering my frequent questions. Thank you So Much!! with this rate I am very hopeful that I will be reaching my targeted weight soon.. I find no words to say thank you. I have been waiting for so long for the right diet chart which was completely as per my body requirement. You have helped me in a big way.
Please keep sharing your health tips and nutrition ideas..you are doing fabulous job changing peoples’ live. Hatts off to you!!
Thanks a lot Neesu for appreciating me but as i always say it is solely your efforts that you have reached your goal. But journey does not end here, there is much more to achieve.
Best of Luck.
i am 22 yrs old girl.i am 5’7 and 80 kg. i want to lose weight. will health supplements help me lose weight ?
Dear Swati yes surely health supplements will help you loose weight but along with the same you need to follow good diet and even exercise
Hi mam
I am 33yrs old n my weight is 65 I want to reduce my weight .i want to know that reducing per kg per week is it safe and how many kcal diet plan I should follow plz do reply me
Hi Mubina, reducing a kg per week is quite safe an individual can loose up to 5 Kg a month depending upon your BMI. Initial month the weight loss will be high but later it slows down. You should follow a 1300 Kcal diet plan for average weight loss and if you feel that you need a little strict weight loss then you can go as low as 1000 Kcal but not less than that.
Thanks mukta mam, I am doing this diet . But I have more fat fat on my thighs , tummy after my second delievery. I want to reduce tha fat on my thighs n tummy . So plz suggest someting.
Dear Preeti,
The best way to loose fat on thigh and tummy is exercise.
http://www.inlifehealthcare.com/blog/home-exercises-for-abs/.
You can go through the above link and it will show you all kind of exercises to reduce tummy and thighs
This is really helpful guide. thanks for sharing Mukta.
Thanks Madhavi for appreciating my article,I will be serving you with more such useful tips so keep on reading my blog and take good care of your health.