Printable Indian Diet Plan

Indian Diet Plan (PDF)

When it comes to losing weight, you want a diet that works. But more than that, you want a plan you can live with. One that’s sustainable, realistic, and effective.

The Indian diet plan for weight loss should be designed keeping in mind the calorie requirements of an individual.

The calorie requirement is based on age, weight, gender, health conditions, metabolism and activity levels.

That said, here is what you need to know about the diet.

What is the Indian Diet Plan?

The Indian diet plan is not just to lose weight but also a maintenance method for a slim and proportionate body.

It will also help you practice eating vegetables and fruits, which will help boost your metabolic rate. Vegetarian diets and weight loss go hand in hand.

This diet is one of the healthiest and fastest ways to shed pounds. This Indian diet program has become famous around the world and it is not hard to see why.

How Does the Indian Diet Work?

Indian Diet Plan

Indian Diet Plan – How Does the Indian Diet Work?

A healthy and wholesome diet is instrumental in maintaining a healthy weight. Diet is one of the critical components to achieving your weight loss goal.

Numerous diets promise quick and effective results when it comes to losing weight. However, it becomes challenging to choose one that fits your lifestyle with many options.

This article discusses the Indian diet plan for weight loss in 7 days. This diet is designed specifically for people who want to lose weight by following a low-calorie diet.

The calorie count of this diet is between 1,200-1,500 calories per day. This includes all three meals – breakfast, lunch, and dinner, along with snacks in between meals.

The effectiveness of this diet plan depends on how you follow it and what you include/exclude in your diet. Following this plan correctly can help you lose as much as 10 pounds within seven days!

If you wish to try this diet out but are worried about the possible side effects or any other health complications that may arise, we suggest you speak to a doctor before starting it.

The Indian diet is often referred to as a ‘rainbow diet’ because of the variety of colors it offers.

This comprises a wide range of foods, including whole grains, fruits and vegetables, dairy products, and meat.

Benefits of the Indian Diet

The Indian diet is not just healthy but also tasty.

The best part is that it can be modified according to your requirements, and you can quickly get rid of those extra pounds while still enjoying some delicious dishes.

Here are some of the benefits of following an Indian diet:

It Aids in Weight Loss

Obesity has become an epidemic in India over the past two decades due to sedentary lifestyles and poor dietary habits.

A recent study found that 45% of Indians suffer from obesity or overweight issues, with one out of every five deaths related to obesity!

If you have been looking for ways to lose weight, look no further than the Indian diet.

This is because it has everything you need to shed those extra kilos while still indulging your taste buds.

It Improves Heart Health

It Improves Heart Health

The Indian diet plan also helps improve heart health by reducing your cholesterol levels and controlling blood pressure levels.

This is because it contains foods rich in fiber and antioxidants, which help improve heart health by lowering bad cholesterol.

 Increase Energy Levels

If you ever feel tired and sluggish, the Indian diet is a perfect way to boost your energy levels. The health benefits of traditional foods like dal, rice, and chapati are numerous.

They are rich in B vitamins such as thiamin, niacin, and riboflavin, which help break down carbohydrates into glucose and use them as a source of energy.

Improves Digestion

The Indian diet consists of high-fiber foods that help maintain healthy bowel movements.

Spices like turmeric, coriander, ginger, cumin, and fennel have anti-inflammatory properties that help maintain gut health by reducing inflammation in the intestines.

Builds Immunity

One of the main reasons the Indian diet is considered healthy is its high levels of Vitamin C.

The antioxidants in this vitamin help boost immunity so your body can fight against infections and diseases.

This is especially important during the monsoon season, when significant bacterial and viral infections occur.

Therefore, it becomes vital for you to follow a balanced diet to maintain your immunity levels.

Foods to Eat on the Indian Diet Plan

Here are the foods you should typically embrace while on this diet.



Indian Diet Plan

Indian Diet Plan – Fruits

You can eat all kinds of fruits on a keto diet. It’s best to go with low-carb fruits like avocado, coconut, olives, and berries.


Leafy green vegetables like spinach, kale, lettuce, and cabbage are also three of the most popular choices of people who follow the Indian diet.

Other veggies on this diet include broccoli, cauliflower, zucchini, tomatoes, brinjal, okra, and onions.


Dairy products like paneer (cottage cheese), ghee, and butter make an excellent addition to your keto diet plan.

Nuts and Seeds

Indian Diet Plan

Indian Diet Plan – Nuts and Seeds

Nuts like almonds and walnuts are great for a low-carb diet. Chia seeds and flaxseeds can be included in your daily intake as well.

Meat and Poultry Products: Meat products like chicken breast, chicken drumsticks or thighs, lean beef cuts, and mutton/lamb cuts are all acceptable non-vegetarian foods on the Indian diet.

Keep in mind that fatty cuts of meat are not recommended since they are high in unhealthy fats that increase cholesterol levels.

Foods to Avoid on the Indian Diet Plan

While on the Indian Diet, you must avoid certain foods.

Avoid processed foods such as white bread and white rice.

Limit your intake of dairy products and eggs. Choose plant-based proteins such as lentils and beans instead.

Avoid sugary drinks and fruit juices.

Final Thoughts

As you can see, the Indian diet plan is not about starving yourself but about eating healthy and clean. It’s about creating a balance in your body.

Indians have adapted their diet to include local produce such as rice, legumes, and whole grains, which form the basis of a healthy diet.

The food included in the diet is rich in nutrients and low in calories, ideal for trying to lose weight.

You will get all the essential vitamins, minerals, and healthy fats that your body needs by following this diet plan.

Printable Indian Diet Plan (PDF)

BreakfastGreen moong salad with a glass of buttermilkMix vegetable dalia with a bowl of papaya and a glass of milkTwo egg white omelette and a glass of milkPeanut butter sandwich with sugarless milkDalia with milk (1/2 cup), 1 apple and 1 eggBoiled egg and a cup of green teaA glass of orange juice, two slices of papaya
LunchVegetable biryani with raita and a bowl of tomato soupEgg biryani with raita and a bowl of cucumber-tomato saladVegetable pulao with raitaBrown rice and mushroom soup2 chapati, mixed vegetableBrown rice with curry made with vegetables cups of chopped kale or spinach, 1/4 cup white beans
SnackMint and lemon waterRoasted chana with a glass of buttermilkOne bowl of fruit chaatFruit saladGuacamoleA handful of nutsColeslaw
DinnerVegetable uttapam with sambharSprouts-stuffed paratha with curd and saladBoiled egg curry with chapatti or brown rice2 chapati, ratatouille and saladA bowl of salad and curdChapatti with vegetable curry1/2 cup quinoa, with 1 cup steamed broccoli

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