7-Day Indian Diet Chart For Weight Loss For Female

 

Below is an easy to follow Indian weight loss diet chart that can be followed for a week (7 days) by female. Minor modifications can be made to this as per an individual’s taste.

MONDAY

• Breakfast: Sambar with 2 brown rice idlis/ Paneer sandwich with mint chutney
• Lunch: Whole-grain roti with mixed-vegetable curry with one dal
• Dinner: Tofu/chicken curry with mixed vegetables and a fresh spinach salad/chicken gravy with 2 multigrain rotis

TUESDAY

• Breakfast: Chana dal pancakes with mixed vegetables and a glass of milk/ bread and egg with fruits
• Lunch: Chickpea curry with brown rice/ Brown rice with dal
• Dinner: Khichdi with sprout salad/Veg paratha with raita

WEDNESDAY

• Breakfast: Apple cinnamon porridge/ Vegetable uttapam with sambhar
• Lunch: Whole-grain roti with tofu/ non veg and mixed vegetables
• Dinner: Palak paneer with brown rice and vegetables/ 2 Multigrain rotis with chicken and curd

THURSDAY

• Breakfast: Yogurt with sliced fruits and sunflower seeds/ vegetable poha
• Lunch: Whole-grain roti with vegetable sabzi/ Dal with veg or non veg sabzi and brown rice
• Dinner: Chana masala with basmati rice and green salad/ One bowl of fruits and vegetables with multigrain rotis

FRIDAY

• Breakfast: Vegetable dalia and a glass of milk/ 3-4 dal paddu with sambar
• Lunch: Vegetable sambar with brown rice/ 2 multigrain roti with veg/non veg curry
• Dinner: Tofu curry with potatoes and mixed vegetables/ chicken curry with 2 multigrain rotis

SATURDAY

• Breakfast: Multigrain parathas with avocado and sliced papaya/ dal paratha with mixed vegetables
• Lunch: Large salad with rajma curry and quinoa/ one bowl mixed vegetable kadai
• Dinner: Lentil pancakes with tofu tikka masala/ green salad with mixed vegetables and multigrain roti

SUNDAY

• Breakfast: Buckwheat porridge with sliced mango/ fruit salad with a glass of milk
• Lunch: Vegetable soup with whole-grain roti/ one bowl millet and dal khichdi with multigrain roti
• Dinner: Masala-baked tofu with vegetable curry/ non veg curry (chicken, seafood) with multigrain roti 
• Healthy Snacks Options to Lose Weight for Female

• While most people feel that having 5-6 meals in a day is a lot, your body actually finds it easier to consume the calories in 5-6 small meals as compared to 3 huge meals. Hence it is always advisable to have snacks as mini meals in between the larger meals of the day. Following are some healthy snack options that can be added to your Indian diet chart for weight loss for female:

• Fruits with buttermilk or green tea
• Protein shake with nuts and seeds
• Veg sandwich or milk and apple.
• Walnuts and dates
• Vegetable/ fruit salads
• Fresh fruit smoothies or whey protein shakes
• Multigrain flour khakras

  List of Foods to be Avoided

  Foods or beverages that are processed, high in calories or high in sugar, do not form the best weight loss diet chart. Not only do they lead to weight gain, they are bad for your overall health and lead to chronic diseases like diabetes, heart diseases and obesity. It is highly advisable to minimize the consumption of these foods or to avoid them altogether. Here is the list of foods to avoid while you are on Indian diet plan for weight loss.

• Highly sweetened beverages such as soda, aerated drinks, sports drinks
• Sweeteners like sugar, honey, condensed milk
• Foods which have high sugar such as candy, ice cream, cakes, cookies, rice pudding, high sugar cereals etc.
• Foods which have high fats such as French fries, chips, fried foods etc.
• Trans fats like Vanaspati, margarine, processed foods
• Refined oils such as canola oil, soybean oil, grapeseed oil etc.
• Refined grains like white bread, white pasta