Indian Fat Loss Diet Plan For Beginners

There are numerous fat loss diet plans available online. But what’s important is that you choose 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 easily, 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.

Image Source: The Fit Indian

Set Up Your Macronutrient Needs

Setting up macronutrient needs is an important 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 fat loss diet plan is:

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

Keep in mind that on weight training days, your diet plan for losing weight should differ. 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

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 in order 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

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

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

This is just a sample Indian diet chart for weight loss. 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.

Image Source: New Health Advisor

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. An ideal 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 a period of four weeks:

Week 1

Week 2

Week 3

Week 4

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 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.

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 normal food items, but with concentrated nutrients. Fibre-rich foods, millets, and seeds are the best example. Consume them in measured amounts every day during your fat loss journey and you’ll see that these superfoods are greatly helpful.
3. Have a bowl of salad or fibre-rich soup before eating lunch. It would fill you up, and you would end up eating less rice or chapati.
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 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. Fat loss diet plan doesn’t mean starving yourself. It means eating the right food in the right proportion.

Conclusion

It is essential that you get proper rest, exercise regularly, and follow a dedicated diet plan for losing weight as well as for 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.