Indian Fat Loss Diet Plan For Beginners

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There are numerous fat loss diet plans available. But what’s important is that you choose a fat loss diet plan which suits you. In this blog we focus on an Indian fat loss diet plan for beginners

Weight loss is done not just to look good, it is a healthier way of life. Losing weight is always a combination of exercise and the right diet. It is essential that as beginners one targets the right areas for maximum benefit. Also for a beginner, the diet plan should be simple and uncomplicated. 

Indian Fat Loss Diet Plan For Beginners

Image Source: The Fit Indian
Set up your macronutrient needs 
Setting up macro nutrient needs is an important aspect of a fat loss diet plan for beginners.

Calorie Distribution for a Beginner

  • Carbs: 50% - 55%
  • Proteins: 35%
  • Fat: 10% - 15%

Keep in mind that on weight training days, the carbohydrate intake should be slightly higher to provide you the required energy. On days dedicated to cardio, you’ll tend to lose fat faster on an empty stomach. Having a small portion of protein shake can also be done. 

Protein Choices –

  • Lean red meat 
  • Low-fat dairy products (except eggs)
  • Fish 
  • Turkey 
  • Chicken (without skin)
  • Whole eggs 
  • Avoid processed meats, full-fat dairy products, and high-fat meat. 


Carbohydrate Choices –

  • Beans 
  • Yam 
  • Brown rice 
  • Corn 
  • Sweet potato 
  • Whole grain products 
  • Oatmeal 
  • Apple
  • Pear
  • Grapefruit 
  • Banana 


 

HealthKart Organic Apple Cider Vinegar    

   HealthKart Organic Apple Cider Vinegar


Carbs to be avoided include –

  • High sugar food
  • Cookies 
  • Candy 
  • Pastry 
  • Cake 
  • White flour 
Indian Fat Loss Diet Plan For Beginners

Image Source: New Health Advisor

Fat Choices –

  • Cold water fish 
  • Low-fat cheeses 
  • Olive oil 
  • Walnuts 
  • Almonds 
  • Sunflower seeds 
  • Peanut butter 


Fats to be avoided include –

  • High-fat meat 
  • Butter 
  • Deep fried food 
  • High-fat salad dressing 
  • Full-fat dairy products 


Sample Fat Loss Diet Plan For Beginners

Given below is a sample meal plan for beginner’s fat loss diet plan. 

Meal TypeFood For Consumption
Breakfast
  • ½ cup oatmeal 
  • 2 -3 eggs 
  • 1 apple 
Mid-morning snack
Lunch
  • Chicken 
  • Brown rice 1/3rd cup 
  • Mixed veggies 
Mid-afternoon snack 
  • Protein shake 
  • ½ cup yogurt 
Dinner
  • Lean meat steak 
  • 1 sweet potato 
  • Carrot 

*Note: Please Scroll down for the 4 Weeks Indian Fat Loss Diet Plan

This is just a sample plan. The main thing to note is not to exceed the level of daily calorie intake. The portion size would be determined based on the calorie content each food item has and your daily calorie needs.

Workout Variation 
It is essential that you include a balanced mix of weight training and cardio to lose weight in a healthy manner. Depending upon how much fat you have to lose, cardio can be added to your weight training days. It should always be weight training first, followed by cardio. Ideal length of cardio sessions should be 25 – 30 minutes. On an average you should be doing cardio, at least 3 times a week. 

Day 1 – Chest/Back/Abs, Cardio Optional 
Day 2 – Cardio 
Day 3 – Legs/Abs 
Day 4 – Cardio 
Day 5 – Delts/Arms/Abs, Cardio Optional 
Day 6 – Cardio 
Day 7 – Rest

 

Cardio

Image Source: legionathletics.com

4 Weeks Indian Fat Loss Diet Plan for Beginners  

Week 1

Meal TypeFood For Consumption
Early morning 1 fruit of your choice + 3 – 4 mixed seeds (melon, flax, sesame etc.)
BreakfastOpen paneer sandwich with mint chutney/ 2 idlis with sambhar/ 2 eggs omelette with 2 whole grain bread slices/ 2 multigrain mix veg parathas + 1 glass of vegetable juice 
Mid-morning 4 walnuts + 2 dates/ fruit of your choice/ coconut water 
Pre-lunch 1 bowl of salad (opt for low-fat vinegar dressing)
Lunch2 multigrain roti/ 1 bowl brown rice + 1 bowl dal/ Egg Bhurji/ Low fat chicken + 1 bowl low-fat yogurt 
Mid-evening 1 cup green tea or coffee/ 1 glass buttermilk 
Snack1 fruit of your choice/ 1 glass whey protein/ 1 bowl sprouts 
Dinner1 bowl chicken gravy + 1 bowl rice/ 1 bowl vegetable dalia or upma with 1 bowl sambhar + 1 bowl salad/ 2 multigrain rotis + salad + 1 bowl low-fat curd/ 
Post Dinner (optional)4 – 5 pieces of nuts/ 1 glass warm low-fat milk 

 

Week 2

Meal TypeFood For Consumption
Early morning 5 -6 almonds and walnuts + 1 glass wheatgrass juice 
Breakfast2 vegetable uthapam + 1 bowl sambhar/ 1 bowl vegetable dalia or upma/ 1 bowl fruit, flaxseed and oats porridge/ 2 oats and ragi dosa + 1 bowl sambhar
Mid-morning 1 glass whey protein shake/ assorted fruits/ coconut water 
Pre-lunch 1 bowl minestrone soup (less pasta, more veggies)
Lunch2 multigrain roti + 1 bowl vegetable curry/ 1 bowl chicken curry + 1 bowl boiled pulses chaat (rajma, chana, black chana etc.)/ 1 bowl brown rice + 1 bowl vegetable curry 
Snack1 fruit of your choice + 1 cup green tea/2 multigarin khakras 
Dinner1 bowl vegetable pulao + 1 bowl curd/1 bowl vegetable or chicken salad/  bowl steamed red rice + 1 bowl mixed vegetable sambhar + 1 bowl non-veg curry/ 2 multigrain roti + 1 bowl mixed spiced dals
Post Dinner (optional)1 glass of warm milk 

 

Week 3

Meal TypeFood For Consumption
Early morning10ml green leafy vegetable juice + 1 fruit of your choice
Breakfast2 oats idli + sambha/ 2 uthapams + 1 bowl sambhar/2 methi parathas + curd 
Mid-morning 1 fruit of your choice/ Fistful of assorted nuts 
Pre-lunch 1 bowl sprouts salad/ 1 bowl mix vegetable soup 
Lunch2 multigrain roti + 1 bowl veg or non-veg( chicken, fish) curry + 1 bowl dal/ 1 bowl red rice + 1 bowl mixed vegetable sambhar + 1 bowl subji + 1 bowl low-fat curd
SnackTil or peanut chikki + 1 glass mix vegetable juice 
Dinner1 bowl fruits and vegetable salad + 2 bran rotis + 1 bowl non-veg curry/ 1 bowl brown rice + 1 bowl dal + 1 bowl curd
Post Dinner (optional)Casein can be taken if required

 

Week 4

Meal TypeFood For Consumption
Early morning 10ml amla juice + 3-4 almonds and walnuts mix 
Breakfast2 dal parathas + 1 bowl low fat curd/2 idlis + 1 bowl sambhar/2 parathas + 1 bowl vegetable raita 
Mid-morning 3-4 dry fruits/1 bowl fresh fruit salad 
Pre-lunch 1 bowl sprouts salad/ 1 bowl grilled chicken or fish salad 
Lunch1 bowl dal and millets khicdi + 1 bowl vegetable curry/2 multigrain roti + 1 bowl non-veg curry or egg bhurji + 1 glass buttermilk/2 uthapams + 1 bowl sambhar 
Snack1 cup boiled corn or dal + 1 cup green tea or coffee/1 fruit of your choice/ 1 glass of whey protein 
Dinner1 bowl vegetables and mixed seeds salad + 2 multigrain roti + 1 bowl non-veg curry/ 1 bowl brown rice + 1 bowl sambhar + 1 egg bhurji 
Post Dinner (optional) Casein can be taken if required

Diet Plan Source: trueweight.in


Keep yourself hydrated 
Water is a key element during your entire weight loss journey. Experts recommend that you should have 3 – 4 liters of water every day. Not only will it keep you hydrated, it will also keep you healthy. 
Make sure that when you decide to lose weight, water should be your best friend. Skip colas, sodas, and juices. Replace all of these with water. For greater benefit, you can drink detox water for weight loss. 
Detox water is water infused with the goodness of a particular ingredient. Add your favorite fruit like apple, lemon, mint, cucumber, or grapefruit in a jug of water. Let it soak overnight and keep sipping this infused detox water the next day. You can add more water when it is over. Make sure to throw the fruits after one day of infusing. 

Indian Fat Loss Diet Plan For Beginners

Image Source: Skinny Teatox

General Do’s and Don’ts For Fat Loss Diet Plan 
Losing weight is a good thing. But keeping your body devoid of certain food groups is not a healthy way to lose weight. These are certain do’s and don’ts that you should keep in mind while following any fat loss diet plan. 

  1. Drink 3 – 4 liters of water every day. 
  2. Include superfoods in your daily diet. Superfoods are normal food items, but with concentrated nutrients. Fiber-rich foods, millets, and seeds are the best example. Consumer them in measured amount every day during your fat loss journey and you’ll see that these superfoods are greatly helpful. 
  3. Have a bowl of salad or fiber-rich soup before eating lunch. It would fill you up, and you would end up eating less rice or chapatti. 
  4. You can drink whey protein shakes. These shakes help meet the daily requirement of protein and are a healthy alternative to binge snacking as well. 
  5. Make sure all your meals have a protein source. 
  6. You can dedicate one day of the week as the cheat day. You can indulge in your favorite food on this day. But make sure not to over-indulge in sweets or deep fried food items. 
  7. Fat loss diet plan doesn’t mean starving yourself. It means eating the right food in the right proportion. 


It is essential that you eat right, get proper rest, and exercise regularly to ensure fat loss. Remember weight loss is not a matter of one day, but dedication and hard work pays off. Take the plunge to a healthy lifestyle. 

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