16 Dec Best Indian Weight loss diet plan for Females – Healthy & Vegetarian
This post is also available in: Hindi
Hi I am Seema and I lost 28 Kilo with this pure vegetarian Diet Plan, You can also lose huge weight in healthy way by following this Indian diet.
As we all know., weight loss depends 70% on food, 20% on exercise and 10% on lifestyle. It means that without following a diet plan, it is quite difficult to lose weight. Here, diet does not mean to eat less or not eat at all. This will only lead you to be sick. For this, you need to understand the science behind weight gain and weight loss.
Come let us know how to plan the balanced diet chart.
What a Good Diet plan Should Include
Our aim is to lose weight in a healthy manner. For this, you need to understand these two points.
- Healthy eating– First we need to understand difference between Healthy and unhealthy foods. Unhealthy food means it contains a lot of calories, which fills the stomach but it lacks essential nutrients (vitamins and minerals). Which are necessary for the functioning of the body? Unhealthy food only increases weight and makes us sick. Many researches says, Healthy food contains calories as well as essential nutrients necessary to the body along with it.
- Consumption of fewer calories – If we consume more calories than what is needed in our body, then the extra calories get stored in the form of fat in our body. That is why we will consume fewer calories and burn more, by which the body will fulfill the refilling of energy through the increased fat and thus our fat can get reduced.
The most important thing in good diet chart is what to eat and what not to eat. Some food items give us more calories but fewer nutrients, such as a chapatti with ghee and oily vegetables.
And some food items give us fewer calories but more nutrients such as oats, green vegetables, fruits such as pomegranate, sprouts such as moong, moth, etc., and if these are eaten in the right quantities, then these are helpful in fat burning and reducing weight at a faster pace. So let’s talk deeper about properties of weight loss foods for a effective diet plan.
Fat Burning Diet Properties for healthy weight loss
We don’t want a diet which reduce weight but also make us sick and weak. We need a healthy diet plan which helps us to lose weight as well as make us healthy and fit. So a balanced fat burning diet should be prepared in this manner which,
- Fulfills the necessities of the nutrients required by the body.
- Contains fewer calories, but makes the stomach feel full.
- Increases our metabolism and fat burning process.
- Makes our digestion better as problems like constipation also increases weight.
- Consumes around 1200 calories (for adult men and women).
You must have understood almost all the points, but here I will tell you something about Metabolism and 1200 calorie diet plan.
What is metabolism
in simple words we can say that, it is that process in which our body converts our food into energy, which keeps our body cells and organs alive and which is important for their functioning. Metabolism rate will burn more body fat when it is fast, that is the reason our metabolism rate should be fast to reduce weight.
What is 1200 calorie diet plan
A common active and healthy adult requires around 2100 calories in one day. But in order to lose weight, we have to consume fewer calories, through which our body can burn fat and fulfill the required energy.
According to National Health Institute NHI research,
Consumption up to 1200-1600 calories reduces weight. This depends on your age, gender, lifestyle and your body functions. You can get sick if you consume less than 1200 calories.
That is why, do not go below 1200 calories and keep 50% carbohydrates, 20% protein and 30% fat in your diet plan (know more here). So to lose weight at a faster pace, a 1200 calorie plan is the most useful and safe.
Taking care of all the above mentioned points, I have prepared an Indian vegetarian diet plan, which is being useful in reducing my weight and making my health better at the same time.
Pure Vegetarian Diet Chart for Weight Loss
You can say its proven extreme Indian diet plan for females, as it helped me to lose 28 Kilos – yes huge 28 kilos. You can view my Journey here.
Morning – Breakfast
Empty Stomach Drink
6.00 am – Jeera Water (200 ml)
Other Good Options – 1 glass hot water (200 ml)/ lemon honey water/ Soaked overnight Daana methi (Fenugreek seeds) with water / curry leaves water/ dalchini ka pani / apple cider vinegar with water drink / Jeera Ajwain (cumin seeds and carom seeds water) / 1 tsp coconut oil in 1 glass warm water /
6.30 am – Fruit Salad (½ apple and 1/3 pomegranate), View More Healthy Salad options here.
Other Options – Nuts 5 Almonds or 5 Wallnut / Anwala murraba without chashni
7.15 am – green tea (250 ml)
Other Options – Chia seeds lemon drink/ Infused water ( lemon, mint, ginger, tulsi , cucumber any 3 item at a time ) / Lahsun ki 2 kali with water
Post workout meal full of protein for weight loss
8.45 am – Sprouts salad– 200 grams (like moong or moth or boiled chhole or rajma etc, do not eat the same everyday). Add tomato, green chilli, 1 tsp lemon juice, 1 tsp flax seed powder in salad. More Sprout Salad Options Here.
Other Options – Moong dal chilla / besan chilla / Peanut butter with a brown bread / 1 banana smoothie without sugar / low fat yogurt with pomegranate seeds
Detox and fat killer drink
10.00 am – Coriander juice (see method below)
Other Options – Ghiya juice / Giloy Papaya Leaves juice
Food during day (Lunch)
Filler and fiber meal
1 pm – Oats (1/2 cup, approx 40 grams)
Other Options – Daliya / upma/ poha / khichdi / rava idli / khaman
2 pm – Salad (onion, tomato, cucumber/carrot if possible and add pepper on it)
Healthy fats and omega 3 meal
2.30 pm – 1 tsp Mixed Seeds (Flax seeds, Pumkin, Sunflower)
Other Options – 1 tsp tahini seeds (til)/1 tsp flax seeds/ 1 tsp pumpkin seeds / 1tsp Sunflower Seeds
4 pm – 1 thin Wheat chapati and some vegetables (as we cannot live without it )
Other Option – Brown Rice and curry/ 1 brown bread with green chutney spread and some onion tomato chopped
Detox and fat burning drink
5:30 pm Coriander juice (see method below)
Other Option – Green tea/ Ghiya juice /Infused water (lemon mint,ginger, tulsi , cucumber any 3 item at a time)
Food during night (Dinner)
Light food for dinner some soup or juice
7.30 pm – Mix Vegetable Soup
Other Options – chia seeds lemon drink/ Boiled Vegetable/ Pumpkin soup/ Simple Oats/ Vegetable Spinach Salad
Bed time protein for invoke your metabolism while sleeping
10.00 pm – 1/2 protein laddoo 20 grams (a while before sleeping, see method below)
Other options – 5 dates / cucumber juice/ nuts 3 badam and 2 akhrot
Remember to Drink Atleast 3-4 liters of water per day, this will increase your metabolism.
Now you can feel, it’s a low carb, low fat, high fiber and full of nutrition vegetarian diet plan, which detoxify your body, help you to burn fat and also gives you a energetic and healthy feel. What else you need in a weight loss diet chart?
Snacks between all meals if you crave for food
Most of the times, you will not feel hungry with this diet but even if you feel so, then there are a few snack options we have,
- Phool makhana (Puffed Lotus Seeds) roasted with or without spices
- Roasted Chana
- 2-3 Almonds
- Also keep dirking water time to time.
You can view More Weight loss Snacks here.
How Much to eat?
Every Body type has a different requirement. In general we can say that only eat specific amount of food which can keep you full till the next meal time. Do not fill your stomach, as it will not help the diet to function effectively.
Why So Many Food Items?
Our primary objective is to gain all essential nutrients which our Body needs for proper functioning and development. Not all food types provide all nutrition in such a low quantity, that is the reason we are eating different food every time, to manage low calorie yet high Nutrition.
Why eat so many times?
As Discussed, we don’t want to fill our tank in a single shot; we are just fueling it from time to time. So our Metabolism stays high and our body burns stored fat, slowly but regularly.
Why So many Options?
Food items in this meal plan are good to start. Follow this for 15 days and then make changes. Just keep swapping a healthy Substitute which is given in the diet chart above. A particular food item will make your body used to it and your weight loss will slow down. Apart from that, when we have a number of Weight loss food options, then why not use different weight loss benefits of from those, isn’t it?
Note – After Few Important Diet Hacks, I will tell you below, why I have chosen all these vegan food items and what are their benefits.
For faster weight loss, avoid these 4 things
There are a number of things which if eaten during your vegetarian diet, can hinder your weight loss process and slow it down, or can completely stop it as well. Let us talk about 4 of these things.
You must have heard about this a number of times, and this is truly very effective. Basically, the problem does not lie in Sugar, it lies in the food items we mix with. Be it tea, coffee, Indian Sweets, fruit juices, or cold drinks etc, all of them are unhealthy or healthy high- carb food items, which will only increase our weight.
So along with your diet menu, firstly reduce the intake of white sugar as much as you can, and switch it with brown sugar instead.
There are a number of calories present in fruit juices and as compared to whole fruit, they consist of less fiber, vitamins and minerals, which makes them less nutritious. Fruit juices also contain high sugar content, which can increase your blood sugar level and lead to weight gain. Switch the fruit juices in your diet plan with whole fruits.
Overeating even healthy food items
When we eat something really delicious, we tend to overeat during that time. We also believe at times that healthy food can be eaten in massive quantity, but this would not be a balanced diet chart.
Simply remember, we do not want to exceed our daily caloric intake in any manner, otherwise the extra fat will not burn. If extra fat is not burnt, we would not be able to lose weight.
Stress – Stress not only increase weight but does not allow you to lose weight as well, even if you follow your diet plan and exercise regime properly.
Stress releases cortisol hormone, which gives you the feeling of being hungry, very hungry. And at this time, you tend to eat a lot and instead of burning fat, you accumulate more fat in your body.
So relive stress for good weight loss and also for your healthy life.
3 Simple Lifestyle Changes for quick results
We all say that the main reason behind obesity is our lifestyle. So along with your diet, making small changes in your lifestyle can help in losing weight faster. Such as,
Never stay hungry
Staying hungry for long can increase our craving and we tend to eat more at the end. The matter is tiny but very important for weight loss. So do not stay hungry for long. Hunger at times is fine, it only indicates that you are not eating more and you have reached the time for your next meal.
Be active and do something interesting
Staying active can not only burn calories but increase your metabolic rate as well, which helps in burning more fat.
So even if you cannot exercise, make sure that you play some interesting games such as badminton, swimming, dancing or walking a dog. Just keep in mind that you need to stay physically active as much as you can, and then just see how your weight loss diet chart does the magic.
Discipline – Make a food record
Slow and steady wins the race, and this is the secret behind weight loss success too. But we have this one problem, we cannot follow our diet plan regularly, we follow it for 2 days and become irregular for the next 2. This will not benefit us, and this problem is mainly faced in the beginning. So prepare a food record. Plan your weekly diet in it, and eat accordingly.
Just try these; weight loss is an accumulative task. These things will help you to fulfill your weight loss dream sooner.
4 Easy ways to Control Cravings
Craving is the biggest enemy of our weight loss. Many of us do not even try losing weight, as we cannot control our cravings. But what if we reduce cravings to the minimal? Yes, this is possible.
Well, if you follow the above mentioned vegetarian diet plan then you can reduce cravings at a great extent, as you would tend to feel full for a longer time. Still there are some effective ways to reduce and control cravings.
Eat more protein – Add more protein in your diet to reduce cravings, as protein is a great filler food.
According to many studies, protein can reduce 60% of our cravings, isn’t it amazing?
Drink water when you feel hungry – Most of the times, we misinterpret our thirst to hunger or craving, when in reality, you are just thirsty. So whenever you feel any craving, drink one glass of water immediately and eat some healthy weight loss food such as peanuts, black gram or makhana. It works most of the times.
Divert yourself for 15 mins – If drinking water does not help, then divert your mind elsewhere for 15 mins, ONLY FOR 15 MINS. Do anything that interests you. I like crafting so I do that. If you do not have anything to do then simply take a walk outside for 15 mins. After that, just observe how your craving vanishes.
Last option – In this way, 90% of your cravings are diminished but what about the other 10% of the times? So now it is time to face this.
You just have one help, that is your self control. Yes, whoever has successfully lost weight has used their self control. It is really difficult to lose weight without it. So push yourselves 🙂
Even after that you cannot control your cravings, eat a little bit. But only a little and start following your diet plan again from the next moment itself.
What to eat to lose weight and why
Now lets us talk about the food items which we have placed in our Indian vegetarian diet chart, how they are helpful in losing weight in healthy way and how are they the best options according to me, and what are their substitutes.
Consuming hot water
Drinking hot water in the morning will remove the toxic elements from our body, improve digestion, reduce constipation and make the skin on our body better. And drinking hot water after adding lemon juice in it will reduce our body fat and does not make you hungry. This helps a lot in reducing pounds.
Many experts such as Fumiko Takatsu say that if you consume only hot water during the day, then you can reduce up to 3-5 kilo weight in few months.
That is the reason why Japanese people are slim. But this isn’t easy, drinking only hot water will not give you satisfaction. That is why I have kept it only in the morning in my meal plan.
Fenugreek seeds water for burning fat
This will not make you hungry and burns fat – We Indian use it as effective home remedy. Simple way is, Soak 1 tsp of fenugreek seeds in 1 glass water overnight and drink it in the morning. I eat the fenugreek seeds along with the water, yes these are very bitter but according to MedIndia Doctors, they are also very healthy and are very helpful in reducing weight. You can also swallow them; they will benefit you in weight loss in the same way.
It contains Galactomannan element, which helps you feel full and does not make you hungry, which makes us consume fewer calories during the day, so you can stay with 1200 calorie diet program.
Along with breaking the fat, fenugreek seeds also improve sugar metabolism through which we can burn more belly fat. This contains soluble fiber which stops constipation. Due to all these reasons, it helps a lot in reducing weight in females.
It has one more benefit. It reduces the swelling of your body, through which you do not look fatter. It can also be used in diet plan for diabetic and blood pressure patients.
Also read – More ways to use fenugreek in weight loss diet.
Fruit Salad for Healthy Nutrition
In fruits, eating apple, pear, papaya and pomegranate are beneficial. But fruits contain a lot of carbohydrates too. One medium sized apple has 25 grams carbohydrates (90 calories). That is the reason I keep the quantity of the fruit salad to be 100 grams, by which nutrients can be gained but it will not increase weight.
Many dieticians tell to add pomegranate in the nutritious vegetarian diet chart because along with necessary vitamins and minerals, it also contains high amount of fiber, which is very helpful in healthy fat loss. Pomegranate helps your stomach feel full through which you do not get hungry easily. Scientifically, pomegranate contains high amounts of antioxidants and polyphenols which helps in stops our weight to increase. It also increases your immunity power. You can view more fruit salad options here.
Also Read – Most Weight Loss Friendly Fruits for burning Fat
Cumin and Carom seeds Detox Water
This will improve your digestion and detoxify your body
Ajwain (carom seeds) – Ajvaain contains Thymol enzyme, which improves the digestion process and which reduces the problems related to gas. It does not allow constipation. It also improves metabolism, which helps in more burning of fat. It’s also curing many health related problems in women’s.
Jeera (cumin seeds) – Jeera is so beneficial, it is also known as priests’ food and used loads of Indian dishes. Along with reducing weight, it also reduces belly fat. It means that along with weight loss, it also reduces your size and makes you slim. Or we can say that it corrects the weight loss plateau.
Jeera in your daily vegetarian diet plan also increases metabolism for some time, so you should definitely eat it in vegetables. Jeera also helps in increasing immunity. you can also view the research which says cumin seeds help much in weight loss.
Flaxseeds for satiety
This helps you feel full and Fat burning – Seeds are mandatory for any healthy and nutritious weight loss diet plan. Flaxseeds contains Lectin element which removes harmful substances from our food. And the fiber and mucilage present in the real powder removes out the fat from the body, which reduces kilos. Along with vitamins and minerals, these diet seeds also contain more of omega 3 and fiber. This means that it works as a mission for weight loss.
Make a powder of the flax seeds and use it because our body is not able to digest these seeds. And grind them right before you eat because like coffee, it gets oxidized, by which it will not stay beneficial.
It also improves our immune system and removes bad cholesterol.
Also Read – How much flaxseeds to eat daily for weight loss.
Sprouts as filler food
Any Indian protein diet plan is not complete without sprouts for vegetarians. We have been given the advice of eating sprouts since childhood, which gives us energy. Scientifically, it is a good source of protein for vegetarians. Eating sprouts in the morning diet menu provides energy all day long and does not allow us to get hungry, by which we consume fewer calories and stay satisfied at the same time.
Healthy sprouts salad, in which we can also add onions, tomatoes, green chilies and flax seeds. All these things give us vitamins and minerals, which is needed by our body. I eat 150-200 grams of this in the morning.
Do not prepare the same salad every day; prepare a different salad each day, such as sprouts on one day, chana on the other day, chhole the next day, rajma the following day, etc. If they are sprouts, then well and good and lentils which are eaten only after boiling can be prepared as a salad after boiling them.
You can also use boiled potato now and then in the salad. If boiled potato is eaten in appropriate quantity, then it reduces your weight.
Also Read – Different Sprout Salad options for Weight Loss
Hot green smoothie – Improve Digestion
This is coriander juice, which is prepared by my own modification in Shalini Jee’s Fat loss smoothie. According to her, it is a fat burning detox drink. With this, you can reduce 5 kgs in one month. It is better to consume it in the morning meal plan. This helps in improving digestion. It contains a huge amount of vitamin O and A. It is a good antioxidant which cleans our system. Along with reduction of pounds, it also helps in controlling diabetes.
Also Read – How do I prepare Coriander Juice for weight loss.
Protein Laddu to Raise Metabolism
This laddu is such that it is full of vitamins and minerals, and it increases our metabolism. It contains a high amount of protein, through which we do not feel hungry easily. It helps in improving our digestion. Also as we all know, Vegetarians have bit less protein food options, so this Laddo works best as Vegetarian Protein diet plan.
You must have understood by now that whatever is necessary to get slim, all that is available in this. Eating 1-2 20 gram/laddoo will help you to get slim. Eating more of it can increase your weight. According to Dr. Shalini, you can reduce up to 5 kgs with it. You can find out the full process and its benefits in Dr. Shalini’s videos.
Green Tea to Detoxify
Due to its effective weight loss properties, it’s become integral part of any diet plan not only in India, in whole world. Green tea helps in the detoxification of our body, meaning it removes all the toxic elements from our body. Green tea also increases our metabolism, especially it increases sugar metabolism, through which our weight does not increase.
It contains catechin elements, in which EGCG elements can be obtained. It helps in breaking the fat cells, which burns the fat. It reduces bad cholesterol (LDL) and increases good cholesterol (HDL). That is the reason it is beneficial for heart as well as diabetic patients.
How Much and when Daily – According to many Studies, drink at least 700 ml green tea daily for weight loss. Best time to drink green tea is 1 hour before or after the meals.
Oats – Healthiest Meal
This is one of the healthiest grains in the world and is good alternative for chapattis in vegetarian eating menu. It is a very good source of vitamins, minerals, soluble fiber and antioxidants. It has almost all the necessary nutritious elements which are needed by our body such as manganese, phosphorous, copper, iron, vitamin B, etc.
It also calms out hunger, by which we consume fewer calories. It reduces bad cholesterol (LDL) and controls the blood sugar. Due to this, it reduces weight, makes you slim and also controls diabetes and blood pressure.
Chapatti and vegetables – Indian Staple food
Mostly all Indian diet plans do not add wheat made chapattis in the eating plan because they contain many calories and the ratio of nutrient content to it is less. But it is difficult for us Indians to quit it for vegetarians and non vegetarians both, we feel incomplete without it, and that is why I have added one chapatti and some vegetables in this meal plan.
I eat this at 4 pm in the evening. A huge amount of calories get added to our vegetables due to oil, so use less amount of oil and if possible, use olive oil or coconut oil. And add a very small amount of ghee on your chapatti.
It is not that only this diet plan will reduce your weight, you just need to understand the balanced diet plan, as I said earlier. And you can prepare proper diet chart on your own.
Nonetheless, each person has a different body structure, it is not necessary that only one diet plan will work for everyone. You can make changes according to you in the diet food plan, which will make it work for you. If this meal plan is not helping to reduce weight then first of all reduce its quantity and maintain regularity.
10 Best Diet Tips for Successful Weight Loss
I am writing all those tips here which I follow with my diet chart and through which I have benefited in losing weight.
- Eat Slowly and chew at least 30 times every bite.
- You should surely have breakfast. Usually Indians have breakfast very late in the morning or we do not have it at all, this makes our metabolism very slow. A fast metabolism is very necessary in our fat loss.
- Have fenugreek seeds before eating heavy food because it makes digestion better and reduces our hunger by which we eat less.
- Keep your vegetarian diet colorful, whether it is a salad, soup or smoothie, such as green vegetables (coriander, spinach, and chili), add red pomegranate, apple, tomato. Drink yellow lemon juice or orange juice, etc.
- Quit unhealthy food such as pizza, burger, fast food, deep fried items etc. Eat only healthy food such as green vegetables, fruits, grains with their peel on, lentils, salad, etc.
- Along with protein, have Lemon juice or orange juice for slimming, which increases protein metabolism and through which you do not get body fat.
- Do not eat anything heavy after 7 o clock in the evening. Indian Women usually eat after completing whole home work, which is probably after 10, please east before 7, if you want to lose weight.
- Sleep after having almond milk or a protein laddoo which increases your metabolism even during sleep time by which you can burn fat while sleeping.
- Add seeds in your vegan diet chart, such as flax seeds, chia seeds, tahini seeds. They contain a lot of nutrients (vitamins and minerals) and almost all of them increase metabolism.
- And do not quit your favorite items all at once; otherwise you won’t be able to control yourself for a few days. Keep on eating in bits every now and then.
You can see more weight loss tips here, Which i am following.
But there are many working women’s, who can’t follow such diet plans or can eat 6 times a day. They can follow another rule of weight loss
If you eat only 3 times then have breakfast like a king, Lunch like a prince and have dinner like a poor person. Consume a lot of protein during the morning meal which will give you energy all day long and does not induce hunger at the same time.
I have shared my experience with you here. I have been following this diet chart by which I have lost weight. I am not a dietician; I am just a normal person like you, who is losing weight by gaining knowledge through the medium of internet. You can view my Weight loss Journey here.
Note – Before following any type of diet, you should take the advice of your doctor, because only they will be able to give you the proper advice according to your body and its composition.
PS – I am making continuous changes in this diet food plan and trying to make it better and better.
If you have any confusion then you can write your question in the comment below, I will help as much as I can.
NOTE - Friends, I am not dietitian or Doctor, I write information here on the basis of my own 25 kilo weight loss experience and sometimes from online research. Please take doctor advice before applying any tip, as each and every human body is different.