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Effective Indian Weight Loss Diet Plan

Weight Loss, Diet Plan

The unique qualities that set humans apart from other creatures on this planet are our ability to calculate, perceive, and respond to various situations. Unfortunately, in our daily lives, we are increasingly surrounded by processed foods, which are manufactured by machines. This trend is eroding our true human identity. The alarming rates of obesity continue to rise, and in many cases, obesity becomes a gateway to numerous chronic diseases rather than being viewed simply as a standalone condition.

Indian Weight loss Diet Plan

As a result of this concerning situation, it has become quite common to search for effective Indian Weight Loss Diet Plans on the internet. In my blog, I mainly focus on creating the best diet plan for weight loss, intending to prevent the accumulation of excess weight and the associated health risks. Whether you are currently struggling with obesity or are already overweight, the information provided in my blog can be highly beneficial to you.

Why is weight loss important?

I know you might be thinking about this headline “Why is weight loss important?” a bit silly, but for others, it’s a life-changing decision. You see, obesity and weight loss are like two opposing forces in our lives. Carrying excess weight can make life quite challenging, impacting our health and overall well-being. On the other hand, achieving weight loss can truly transform our lives and make us feel more alive and full of vitality. So, even though it may seem like a simple question, the answer holds significant importance for many people seeking a healthier and happier life.

Carrying extra weight is the reason for many metabolic chronic diseases like diabetes, high blood pressure, heart disease, stroke, sleep apnea, metabolic syndrome, fatty liver disease, Osteoarthritis, Gallbladder, and pregnancy problems. 

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Who should lose their weight?

Weight loss is the trend these days, but it is important to lose weight for everyone. If the answer is no, then who should lose weight? 

Assessing your BMI (Body Mass Index) is an essential first step in your journey towards a healthier lifestyle. It helps determine if you need to shed some pounds or if you’re in a healthy range, considering your weight concerning your height. A BMI above 25 might indicate that it’s time to consider losing weight to move towards a more beneficial range. 

Refer to the following table upon calculating BMI using this formula.

BMI = (weight in kilograms) / (height in meters)^2

below 18.5 is underweight

between 18.5 and 24.9 is healthy

between 25 and 29.9 is overweight

of 30 or over is obese

weight loss diet plan

Other than BMI, one should also consider health conditions like diabetes, high cholesterol, etc. Well, a healthy person might not define the decision of weight loss. Instead, it will influence the type of exercise and diet you should choose the lose weight. 

What is the difference between weight loss and Fat Loss?

Deciding whether to embark on a weight loss journey is a personal choice, and it’s essential to recognize the difference between weight loss and fat loss. 

Fat loss: If you want to focus on losing fat while keeping or building muscle, it’s doable! If you’ve got some extra fat on your body that you’d like to shed, targeting fat loss can help reduce overall body weight. How can you do it? A balanced diet, resistance training, and aerobic exercises are the way to go! So, let’s get started on this incredible journey to a fitter and healthier you!

Weight loss: When we talk about weight loss, it means bringing down your overall body weight. It can involve losing different things like body fat, muscle mass, water weight, and even bone density. When you first start exercising, you might notice a quick drop in weight, but don’t get too excited! That initial weight loss is mainly water weight, and it can fluctuate. 

Weight loss can happen through different methods like dieting, exercise, or other approaches. It might make us feel and look better, but remember, it doesn’t always mean losing just body fat. So, let’s be mindful and choose healthy ways to achieve our goals!

Non veg weight loss diet plan

Non veg weight loss diet plan

We understand that losing weight doesn’t mean compromising on taste or giving up your favorite foods. That’s why our Non Veg Weight Loss Diet Plan offers a perfect balance of mouthwatering non-vegetarian dishes and the right nutrients to accelerate your weight loss journey.
Goan Weight Loss Diet Plan

Goan Weight Loss Diet Plan

Are you tired of restrictive diets that make you give up on your favorite Goan delicacies? Look no further! Our Goan Weight Loss Diet Plan is designed to provide you with a holistic and sustainable approach to shedding those unwanted pounds without compromising on taste and cultural preferences.

Effective Indian weight loss diet Plan

To make your diet plan work wonders for shedding weight, it’s essential to find the right balance of carbs, protein, and fiber. These nutrients provide you with energy, help build muscles, and support your gut health. So, nourish your body with the right mix of goodness by following below mention diet plan for a week. 

Diet plan for Indian weight loss


Early morning drink: Warm water

Breakfast: One egg and sprout Omlette with two  wheat breads + green tea Lunch: Tofu spinach sabzi + 2 bajara roti 

Dinner: Cucumber + tomato + boiled chickpea + salt salad


Early morning drink: Warm water

Breakfast: Sabudana Khichadi with green tea

Lunch: 1 cucumber + 70g boiled chickpeas + 1 tomato + ½ Onion + salt salad along with one glass dal 



Early morning drink: Warm water

Breakfast: 100 g Panner salad + Green tea 

Lunch: Parboiled rice + Dal* + (moong + beans + cauliflower curry) + bottle gourd sabji + 1 fried fish

Dinner: Scrambled egg + 1 roti 


Early morning drink: Warm water

Breakfast: Coconut banana smothie

Lunch: Parboiled rice + Dal* + one bowl of Palak + Methi bhaji + mix veg curry without potato + Sol kadi 

Dinner: Cucumber + tomato + boiled mushroom + salt salad


Early morning drink: Warm water

Breakfast: 50 g mung bean sprout 

Lunch: Parboiled rice + Dal + fried fish 

Dinner: Cucumber + tomato + boiled chickpea + salt salad


Early morning drink: Warm water

Breakfast: Besan chilla + Green tea 

Lunch: Mushroom Sabji + Dal + sabudana khichadi 

Dinner: Paneer sukhi sabji + 1 chapati 


Early morning drink: Warm water

Breakfast: Paneer paratha 

Lunch: Parboiled rice + Dal* + 1 bowl Ridge gourd bhaji/bitter gourd 

Dinner: Chicken Soup 


Losing weight can be made easier with consistency, watching what you eat, controlling portions, and avoiding processed fast foods. This 7-day weight loss diet plan is perfect for any Omnivorous Indian. Just like we’ve talked about before, the key is to have a balanced diet, and that’s exactly what this plan offers. So, let’s get started and make those healthy choices! You’ve got this!


How to lose fat instead of weight?

To lose fat instead of just overall weight, focus on a combination of balanced diet with adequate protein, healthy fats, and fewer refined carbs. Incorporate regular strength training and aerobic exercises to promote fat loss while preserving muscle mass.

How to measure fat loss?

To measure fat loss, use methods like body measurements (waist, hips), calipers to assess skinfold thickness, bioelectrical impedance analysis (BIA), DEXA scan, or body fat scales. Tracking changes over time helps monitor progress accurately.

Written by

Sobin S. Gupta (MSc)

Sobin S. Gupta is a multifaceted professional—nutritionist, researcher, writer, and diabetes educator. She founded "Nutrition Meet," dedicated to educating the community on preventing and curing chronic diseases. With a passion for health and wellness, Sobin empowers individuals to take control of their well-being through informed dietary choices.

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