Weight Management 7 MIN READ 109569 VIEWS May 22, 2017 Read in Hindi

Indian fat-loss Diet Plan For Beginners

Indian Fat Loss Diet Plan For Beginners

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

There are numerous fat-loss diet plans available. But what’s important is choosing a fat-loss diet plan that suits you. This blog focuses on an Indian fat-loss diet plan for beginners.

There are numerous fat-loss diet plans available online. But what’s important is choosing the one that suits you the most. While adding superfoods or foods with minerals like amla & aloe vera to your fat-loss diet plan can help you lose weight quickly, eating junk can take you nowhere!

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 a beginner one targets the right areas for maximum benefit. The diet plan for a beginner should also be simple and uncomplicated.

Moreover, weight loss diet plan for men may differ from those recommended for women due to the different body requirements. Therefore, your weight loss plan should comprise a proper diet supported by the appropriate way of burning calories. You can begin by opting for a healthier meal intake routine and a beginner’s exercise routine.

Set Up Your Macronutrient Needs

Setting up macronutrient needs is an essential aspect of a fat-loss diet plan for beginners.

Calorie Distribution for a Beginner

The ideal distribution of calories for a beginner as part of a fat-loss diet plan is:

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

Remember that your diet plan for losing weight should differ on weight training days. The carbohydrate intake should be slightly higher to provide you with the required energy. On days dedicated to cardio, you’ll tend to lose fat faster on an empty stomach. You can also add a small portion of a protein shake.

Protein Choices

Following are some high-protein foods that will help you enhance your diet plan:

  • 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

Some great sources of healthy carbohydrates can be:

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

Carbs to be Avoided

Here is a list of unhealthy carbohydrates that you should avoid:

  • High sugar food
  • Cookies
  • Candy
  • Pastry
  • Cake
  • White flour

Fat Choices

Healthy fats that you can consume as part of your diet plan may include:

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

Fats to be Avoided

Some fats that are considered to be unhealthy and should be avoided by you to lose weight include:

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

Sample Indian Diet Plan for Weight Loss For Beginners

Below is a sample meal plan for a beginner’s fat-loss diet plan.

Meal TypeFood For Consumption
Breakfast½ cup oatmeal 2-3 eggs One apple 
Mid-morning snackLow sugar/ low fat Protein Bar Protein shake 
LunchChicken Brown rice (1/3rd cup)Mixed veggies 
Mid-afternoon snack Protein shake ½ cup yoghurt 
DinnerLean meat steak One sweet potato Carrot 

This is just a sample Indian diet chart for weight loss. The main thing to note is to stay within the daily calorie intake level. The portion size would be determined based on each food item’s calorie content and your daily calorie needs.

Workout Variation 

You must include a balanced mix of weight training and cardio to lose healthily. You can do cardio for your weight training days depending on how much fat you have to lose. Weight training should always be first, followed by cardio. The ideal length of cardio sessions is 25-30 minutes. On average, you should do cardio at least three times a week. A perfect workout routine with variations may look like:

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

4 Weeks Indian Diet Plan for Weight Loss for Beginners  

Here, we share an Indian diet plan for weight loss that should span over four weeks:

Week 1

Meal TypeFood For Consumption
Early morning One fruit of your choice + 3-4 mixed seeds (melon, flax, sesame etc.)
BreakfastOpen paneer sandwich with mint chutney/two idlis with sambhar/ 2 eggs omelette with two whole grain bread slices/ 2 multigrain mix veg parathas + 1 glass of vegetable juice 
Mid-morning Four walnuts + 2 dates/ fruit of your choice/ coconut water / Green Coffee Beans
Pre-lunch One 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 yoghurt 
Mid-evening 1 cup green tea or coffee/one glass buttermilk 
SnackOne fruit of your choice/one glass of whey protein/ 1 bowl of sprouts 
DinnerOne bowl chicken gravy + 1 bowl rice/ 1 bowl vegetable dalia or upma with one bowl sambhar + 1 bowl salad/ 2 multigrain rotis + salad + 1 bowl low fat curd/ 
Post Dinner (optional)4 – 5 pieces of nuts/one glass of warm low-fat milk 

Week 2

Meal TypeFood For Consumption
Early morning5-6 almonds and walnuts + 1 glass wheatgrass juice
BreakfastTwo vegetable uttapam + 1 bowl sambhar/one bowl vegetable dalia or up/one bowl fruit, flaxseed and oats porridge/ 2 oats and ragi dosa + 1 bowl sambhar
Mid-morningOne glass of whey protein shake/ assorted fruits/ coconut water
Pre-lunchOne bowl of minestrone (less pasta, more veggies)
LunchTwo 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
SnackOne fruit of your choice + 1 cup green tea/two multigrain khakhras/ garcinia cambogia extract
DinnerOne 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)One glass of warm milk

Week 3

Meal TypeFood For Consumption
Early morning10 ml green leafy vegetable juice + 1 fruit of your choice
Breakfast2 oats idli + sambhar/ 2 uttapams + 1 bowl sambhar/ 2 methi parathas + curd 
Mid-morning One fruit of your choice/ Fistful of assorted nuts 
Pre-lunch One bowl sprouts salad/one 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 sabzi + 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 is taken if required

Week 4

Meal TypeFood For Consumption
Early morning 10 ml 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/one bowl of fresh fruit salad 
Pre-lunch One bowl of sprout salad/ 1 bowl of grilled chicken or fish salad 
Lunch1 bowl dal and millets khichdi + 1 bowl vegetable curry/ 2 multigrain roti + 1 bowl non-veg curry or egg bhurji + 1 glass buttermilk/ 2 uttapams + 1 bowl sambhar 
Snack1 cup boiled corn or dal + 1 cup green tea or coffee/ 1 fruit of your choice/one 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 Casein can be taken if required

Keep Yourself Hydrated 

Water is a key element during your entire weight loss journey. Experts recommend that you should have 3-4 litres 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. Replacing all of these with water as part of the diet chart for weight loss for female as well as male individuals is an excellent measure. 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 favourite 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.

Importance of Hydration for Weight Loss

Adequate hydration is vital for universal health, and it performs a giant function in weight reduction. Here’s why increasing water intake is an essential addition to your diet plan for cutting fat:

Hydration and Faster Food Metabolism

When creating a beginner diet plan for weight loss for females or males, water is your best pal. Here’s how it assists you in your weight loss journey.

  •  Digestion: Water is important for breaking down food in your belly and intestines. It facilitates dissolved nutrients and aids in their absorption.
  • Thermogenesis: Drinking bloodless water can slightly boost your metabolic rate because your body expands power to heat it.
  •  Hydrolysis: Enzymes that destroy food molecules require water. Without sufficient hydration, those techniques slow down.
  • Transport of Nutrients: Water transports nutrients to cells, ensuring green metabolism.
  • Exercise Performance: Hydration improves overall workout performance, contributing to weight management.

General Do’s and Don’ts For Indian Diet Plan for Weight Loss

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 litres of water every day.
  2. Include superfoods in your daily diet for weight loss. Superfoods are regular food items but with concentrated nutrients. Fibre-rich foods, millets, and seeds are the best examples. Consume them in measured amounts daily during your fat-loss journey, and you’ll see that these superfoods are beneficial.
  3. Have a bowl of salad or fibre-rich soup before eating lunch. It would fill you up, and you would eat less rice or chapati.
  4. You can drink whey protein shakes. These shakes help meet the daily protein requirement and are a healthy alternative to binge snacking.
  5. Ensure all the meals that are a part of your healthy diet plan for weight loss have a protein source.
  6. You can dedicate one day of the week as the cheat day. You can indulge in your favourite food on this day. But make sure not to over-indulge in sweets or deep-fried food items.
  7. A fat-loss diet plan doesn’t mean starving yourself. It means eating the right food in the right proportion.


You must rest properly, exercise regularly, and follow a dedicated diet plan to lose weight and lose fat. Remember, weight loss is not a matter of one day; dedication and hard work pay off. Take the plunge to a healthy lifestyle.

6 responses to “Indian fat-loss Diet Plan For Beginners

  1. This article is really very nice and helpful. These suggestions are most effective and in detail to make a diet plan for weight loss.

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