1200 calories Indian diet plan_Diet plan for weight loss_Free Indian diet plan for weight loss_weight loss tips_weight loss diet chart

A lot can be spoken about what goes into an ideal diet chart. However, one's nutritional requirements varies based on various factors. It could change depending on gender, for example male dietary requirements vary from that of a female a female. Geography can play a role as well, with North Indian diet being largely different from South Indian ones. Meal preferences come into play since the consumption of food by a vegetarian or a vegan differing largely from that by non-vegetarian.

However, I have put together a diet plan for weight loss with Indian food. This 7 day diet plan, 1200 calorie diet plan is a sample and should not be followed by any individual without consulting with a nutritionist.

Day 1

Diet chart

6.30Am Cucumber🥒detox water

8.00Am Oats porridge in skimmed milk (1 bowl)

Mixed nuts (25 gram)

12:00PM Skimmed milk paneer 100 grams🧀

2:00 pm Mixed vegetable salad (1katori)🥗

2:15 pm Dal 1katori, sabji Gajar matar 1katori, Roti 1🍱

5:30 pm Tea without sugar☕

8:50 pm Mixed vegetable salad🥗

9:00 pm Dal 1katori lauki sabzi

Roti 1.🍛

Day 2:

Diet chart

6:30 am Cucumber 🥒 detox water

(1 glass)

8:00am curd katori with 2 Mixed

vegetable stuffed roti

12: 00pm Mixed vegetable salad 🥗

12: 15pm besan curry🍛1bowl

Boiled rice 0.5 half katori

4:00 pm 1 🍎 butter milk🥛1glass

5:30pm coffee or tea (no suger)

8:50pm Mixed vegetable salad🥗

9:00pm Mixed vegetable with

Paneer sabji and 1 roti

Day 3:

Diet chart

6:30 am cucumber🥒 detox water

8:00 am skim milk yoghurt

1katori 2multigrain toast

12: 00pm skimmed milk paneer

100 grams🧀

2: 00 pm Mixed salad

2:15 pm Mixed vegetable and

Paneer sabji 1 katori and

1 roti, green chutney

4:00pm banana🍌and butter

milk (lassi)

5:30pm tea without suger☕

8:50 pm Mixed salad🥗

9:00pm lentil curry🥘 1 bowl

with

Boiled rice🍚 0.5 bowl

Day 4

Diet chart

6:30am Cucumber🥒detox water 8.00Am fruit and nuts yogurt

Smoothie🧋 and one egg

12:00 pm skimmed milk paneer

100 grams🧀

2:00pm salad🥗

2:10pm green gram whole dal

Cooked 1 katori, bhindi

Sabji 1 katori 1roti🥘

4:00pm orange🍊and lassi

5:30pm coffee ☕with milk but

Without suger

8:50pm salad🥗

9:00pm palak chole 1bowl

Steamed rice 0.5 bowl

🍛

Day 5:

Diet chart

6.30Am Cucumber 🥒 detox water 8.00Am skimmed milk 🥛 1glass

Veg poha 🍚 1.5 bowl

12:00pm skimmed milk paneer 🧀

2:00pm Mixed salad 🥗

2:15pm low fat paneer curry 🍛

With missi roti 1

4:00pm papaya 150 gram and

butter milk 🥛

5:30pm tea 🍵 without suger

8:50pm Mixed salad 🥗

9:00pm curd 1katori with aloo

bengan tmater🥔🍆🍅 ki sabji

1 roti

Day 6:

Diet chart

6.30Am Cucumber 🥒detox water 8.00Am Mixed Samber 1 bowl

2 idlli 🍛

12:00pm skimmed milk paneer 🧀

2:00pm Mixed salad 🥗

2:10pm curd, alloo bengan

Tamater ki sabji 1 roti🍱

4:00pm Mixed fruit bowl 🥣 and

Lassi 🥛
5:00pm coffee without suger

8:50pm Mixed vegetable salad

9:00pm Green gram whole dal

Cooked 1katori, bhindi

Ki sabhji with 1 roti

Day 7

Diet chart

6:00am Cucumber detox water

8:00am besan cheela 2 with green

Chutney

12:00pm skimmed milk 100gram

2:00pm Mixed vegetable salad

2:10pm palak chole 1katori

Cooked rice 1katori

4:00pm 🍎apple and lassi

5:30pm milk tea without suger

8:50pm low fat paneer curry with

Missi roti

Lose weight in 7 days at home

Losing weight in a short time requires patience and discipline.

Losing weight in a short time requires patience and discipline. You need to bring about some major changes in your diet and practice regular exercises to shed off a few pounds in a week. Ideally, one should aim to lose a pound per week. Try the following methods at home to lose weight in a short time:

Set a realistic goal: Set an achievable goal and strive to achieve it rather than setting an unrealistic goal and fretting about it. For example, I will try to lose 10 pounds in a week is a realistic goal but a dangerous goal.
Create a list of eating habits: Reflect on your eating habits. Make a list of eating habits that would contribute to weight gain. Keep a food diary to note down the food you eat throughout the day. This may help you to identify the foods or habits that are leading to weight gain.
Create an exercise plan for seven days: Only dieting will get you nowhere. Create an exercise plan to which you can stick to for 7 days. Create a schedule for the workout and try to stick to it. Include different workouts for each day and maintain consistency. Try to include a burst of high-intensity activities in your regular aerobic exercises. For example, when you are walking, run for five minutes, and then again continue to walk. This burns more calories. Zumba, aerobics, and swimming are good options for rapid weight loss.
Get rid of some eating habits: Some of the eating habits may increase the risk of overeating; hence, it is necessary to highlight those habits. Eating habits include:

Eating too fast
Always eating dessert
Skipping meals
Eating when not hungry
Always cleaning your plate
Eating while standing up (may lead to mindless eating)

Practice portion control: To control the temptation of overeating, serve food on an individual plate instead of putting it in serving dishes on the table. This may discourage you from overeating. Measuring portions helps you take control of the amount of food you eat daily.
Improve sleep quality: Sleeping for less than 5 hours per night may result in a weight gain of around 32 lbs. Similarly, sleeping for more than 8 hours also does the same. People with sleep disorders are most likely to experience weight gain. Hence, sleeping for 6-8 hours seems to be adequate for weight loss.
Create a meal plan: Try to create a meal plan for 7 days. Meals specific for breakfast, lunch, and dinner should be included in the plan. This may help to stick to healthy eating and avoid unhealthy foods.
Eat a high protein diet: Protein helps to build muscle mass, which helps in increased metabolic rate and decreased calorie intake. High protein diets prevent weight gain and abdominal fats.
Curb on carbohydrates: Restrict the intake of the total amount of carbohydrates and consume foods, such as oats, barley, non-starchy vegetables, and nuts that are low in the glycemic index.
Eat plenty of soluble fiber: Fiber has a bulking effect and stimulates early satiation, thus preventing abdominal obesity. Flax seeds, avocados, legumes, and blackberries have plenty of soluble fiber.
Limit saturated fats: Limit the portion of saturated fats, such as full-fat dairy products, to restrict calorie intake.
Avoid consumption of sugary foods and beverages: Sugary foods and beverages have high sugar content. Added sugars contain high fructose, which may decrease fat burning. Hence, avoiding sugary foods and beverages, such as candies, cakes, frozen yogurt, soda, flavored coffee drinks, and sweet tea, helps you to lose fat.
Stay hydrated: Drinking water can do wonders. Drinking water often leads to consuming fewer calories without any added sugar as compared to sweetened drinks.