Home Diet Plan Weight loss diet plan: 2 nutritionists share the ideal Indian diet plan to lose weight – Times of India

Weight loss diet plan: 2 nutritionists share the ideal Indian diet plan to lose weight – Times of India

7 min read


With obesity affecting 5 per cent of the country’s total population, weight loss is top priority for many. However, we also know that losing weight is no cakewalk. A combination of a healthy diet and regular workout is the key to healthy and sustainable weight loss. Many people have a misconception that losing weight requires them to follow some extreme diet like keto or intermittent, which is wrong. Losing weight requires one to eat a balanced diet with the right proportions of all food groups.

In fact, the foods that one has been accustomed to eating since childhood is the best option to lose weight, rather than eating new, expensive and fancy foods.

To know if Indian diets can help one lose weight, we talked to two leading nutritionists.

Dr Mansi Chatrath, Chief Dietitian and Director, Natural Health Care Clinic

As per Dr Mansi, there are three basic rules to lose weight.

– Eating early dinner

– Avoiding sugar

– Avoiding junk

Talking about Indian diet for weight loss, Dr Mansi said Indian food when cooked properly makes for a very balanced meal plan. The good old dals, low-fat paneer, lentils, soya, green vegetables, curd, egg whites, whole grain flours, fish, chicken provide us with all the essential nutrients, vitamins and minerals.

While talking about weight loss,
Dr Priyanka Rohatgi, Chief clinical Dietician, Apollo hospitals group, Bangalore
said quick weight loss is not sustainable, the slower the better. The first mistake people make is of having unrealistic weight-loss expectations, which often disheartens them. Also, many people do the same thing but expect different results. It’s important to do exercises that you enjoy, but if you’ve been doing the same one for months (or years), you’ve probably reached a weight loss plateau and, even worse, you are completely bored with your workout.

Aim at staying active and not skipping meals. Skipping meals slows your metabolic rate, so try and break your entire day diet into 6-7 small frequent meals.

Do not focus on getting short term results. You have not gained 10 kgs overnight, thus you cannot lose it overnight. Eating the right food and sticking to a fitness plan should be as natural as brushing your teeth. Checking weight too often is not a good idea rather check your portions.

Dr Priyanks also suggests to focus on glycemic index. A medium glycemic index meal keeps you energetic throughout the day, helps maintain weight. Add protein to each meal (by adding – a cup of milk, yoghurt, a cup of dal/sambar/sprouts, buttermilk, fish, egg white chicken) to reduce the glycemic index. Eg: choose to eat idlis or dosa with sambar and not just chutney. Hydrate yourself well with at least 2-3 litres of water every day.

Here’s is a sample Indian diet plan by Dr Priyanka

Early morning – 1 glass warm water with some herb brewed in it +2-3 soaked almonds

Morning – Lemon tea/ Ginger Tea/Coffee/ milk 1 cup (150 ml)

– Eggs omelette with spinach and shredded vegetables cooked

OR Idlis / dosa/ Poha/ upma 1 cup cooked

Lunch – Salad with fresh vegetables and curd 1 cup

Dal Palak/ chicken curry/ sambar/ rasam 1 cup

Phulkas ( multigrain ) 1 piece

Rice ½ cup

Cooked vegetables/ greens/ palya 1 cup (150 gms)

Evening –
6 pm Fruit/ sprouts/ cucumber –carrot slices/ vegetable soup

– 7.30 Pm salad with fresh vegetables 1 cup

Methi Dal / sambar/rasam 1 cup

Phulkas ( multigrain ) 1-2 piece

Cooked vegetables/ greens/ palya 1 cup (150 gms)

Bedtime – Milk/buttermilk (optional ) 150 ml

Here are some healthy snacking options as suggested by Dr Priyanka

Snacking can be part of your plan for healthy weight loss. You can eat six times per day as long as you plan what to eat and don’t eat too many calories. Be sure to have healthy snacks on hand. If the right food is not available, you may eat whatever is available, such as candy, cookies, chips, leftovers, or other “quick” choices.

Keep low-calorie snacks in a special part of the refrigerator like buttermilk, low-calorie yoghurt, and non-fat milk, bite-size pieces of raw vegetables, such as carrots, cucumber, radish, celery, pepper strips, broccoli, and cauliflower. You can have these with low-calorie dips. Fresh fruit, infused water and nuts are some other healthy snacking options.

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