Following a lacto-vegetarian Indian Diet is a great way to lose weight.
The traditional Indian diet emphasizes low meat consumption and a high intake of phytonutrients such as vegetables, lentils, and fruits. With these foods, weight loss is simple! And the Indian Diet can help us to lose up to 15 lbs per week.
Here is an Indian Diet Plan for Weight Loss
Indian diets based on rice and curry are trendy in Western countries nowadays. Curry, frequently used in cooking in India, greatly speeds up the metabolism.
According to research by Dutch scientists, you can lose 2.20 lbs a week by adding curry to your meals without changing your diet program.
But we will now serve a program where you can lose 15 lbs weekly.
What Food Groups Does the Indian Diet Include?
The Indian diet plan for Weight Loss is rich in nutritious foods such as grains, lentils, healthy fats, vegetables, dairy products, and fruits.
Most Indian people’s diets are heavily influenced by religion, especially Hinduism. The Hindu religion teaches non-violence and that all living beings should be valued equally.
That’s why a lacto-vegetarian diet is encouraged. Lacto-vegetarians eat dairy products.
There are many delicious foods and drinks to choose from when following a lacto-vegetarian diet for weight loss. Try to include the following ingredients in your daily meal plan:
Indian diet plan for weight loss
- Vegetables: Tomatoes, spinach, eggplant, mustard greens, okra, onions, bitter melon, cauliflower, mushrooms, cabbage and more
- Fruits: Mango, papaya, pomegranate, guava, orange, tamarind, apple, melon, pear, plum, banana…
- Dairy: Cheese, yogurt, milk, kefir, ghee
- Healthy fats: Coconut milk, whole milk products, avocados, coconut oil, mustard oil, olive oil, peanut oil, sesame oil, ghee
- Nuts and seeds: Cashews, almonds, peanuts, pistachios, pumpkin seeds, sesame seeds, watermelon seeds and more
- Herbs and spices: Garlic, ginger, cardamom, cumin, coriander, garam masala, paprika, turmeric, black pepper, fenugreek, basil and more
- Protein sources: Tofu, legumes, dairy products, nuts and seeds
- Whole grains: Brown rice, basmati rice, millet, buckwheat, quinoa, barley, corn, whole grain bread, amaranth, sorghum
The traditional plant-based Indian diet focuses on fresh, whole ingredients. These are ideal foods to support optimum health. You can lose 15 lbs in 7 days by following the diet list below.
Indian Diet Plan for Weight Loss
Day 1:
Breakfast: A grapefruit, a cup of tea
Lunch: 1 cup of milk, 6 tablespoons of rice (with curry)
Dinner: A cup of milk, 6 tablespoons of rice (curry)
Day 2:
Breakfast: A grapefruit, a cup of tea
Lunch: 1 cup of milk, 6 tablespoons of rice (with curry)
Dinner: A cup of milk, 6 tablespoons of rice (curry)
Day 3:
Breakfast: 2 tangerines, a cup of milk
Lunch: A cup of tea, 5 tablespoons of rice (with curry)
Dinner: 2 tangerines, 5 tablespoons of rice (with curry)
Day 4:
Breakfast: A cup of tea, 1 bowl of salad
Lunch: 2 boiled potatoes, a cup of milk
Dinner: Salad consisting of 2 apples and a carrot
Day 5:
Breakfast: A cup of milk, 2 hard-boiled eggs
Lunch: 100 grams of cooked green beans, a cup of tea
Dinner: 5 tablespoons rice (with curry), a cup of tea
Day 6:
Breakfast: An orange, 10 almonds
Lunch: 6 tablespoons of rice with 1 teaspoon of curry
Dinner: A bowl of soup
Day 7:
Breakfast: A tomato, 2 peppers, 2-3 bunches of dill salad
Lunch: A cup of milk, 7 tablespoons of rice with a teaspoon of curry
Dinner: A banana, a grapefruit
A second Indian diet plan gives us a slower weight loss compared to the first plan but gives us a various list:
Second Indian Diet Plan for Weight Loss
Indian diet plan for weight loss
Day 1:
Breakfast: Sambar with brown rice idli
Lunch: Whole-grain roti with mixed vegetable curry
Dinner: Tofu curry with mixed vegetables and fresh spinach salad
Day 2:
Breakfast: Chana dal pancakes with mixed vegetables and a cup of milk
Lunch: Brown rice with chickpea curry
Dinner: Khichdi with sprout salad
Day 3:
Breakfast: Apple cinnamon porridge made with milk and almonds
Lunch: Whole-grain roti with tofu and mixed vegetables
Dinner: Palak paneer with brown rice and vegetables
Day 4:
Breakfast: Yogurt with sliced fruit and sunflower seeds
Lunch: Whole-grain roti with vegetable subji
Dinner: Chana masala with Basmati rice and green salad
Day 5:
Breakfast: Vegetable dalia and a cup of milk
Lunch: Vegetable sambar with brown rice
Dinner: Tofu curry with potatoes and mixed vegetables
Day 6:
Breakfast: Multi-grain parathas with avocado and sliced papaya
Lunch: Large salad with rajma curry and quinoa
Dinner: Lentil pancakes with tofu tikka masala
Day 7:
Indian diet plan for weight loss – Masala
Breakfast: Buckwheat porridge with sliced mango
Lunch: Vegetable soup with whole-grain roti
Dinner: Masala baked tofu with vegetable curry
Printable (PDF) Indian Diet Plan for Weight Loss
| Meals | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 |
|---|---|---|---|---|---|---|---|
| Breakfast | A grapefruit, a cup of tea | A grapefruit, a cup of tea | 2 tangerines, a glass of milk | A cup of tea, 1 bowl of salad | A glass of milk, 2 hard boiled eggs | An orange, 10 almonds | A tomato, 2 peppers, 2-3 bunches of dill salad |
| Lunch | 1 glass of milk, 6 tablespoons of rice (with curry) | 1 glass of milk, 6 tablespoons of rice (with curry) | A cup of tea, 5 tablespoons of rice (with curry) | 2 boiled potatoes, a glass of milk | 100 grams of cooked green beans, a cup of tea | 6 tablespoons of rice with 1 teaspoon of curry | A glass of milk, 7 tablespoons of rice with a teaspoon of curry |
| Dinner | A glass of milk, 6 tablespoons of rice (curry) | A glass of milk, 6 tablespoons of rice (curry) | 2 tangerines, 5 tablespoons of rice (with curry) | Salad consisting of 2 apples and a carrot | 5 tablespoons rice (with curry), a glass of tea | A bowl of soup | A banana, a grapefruit |
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