Diet Chart for Weight Loss for Both Men and Women/ 7 day diet plan for weight loss

Best Diet Plan for Weight Loss – Men and Women

There is no best single meal suitable for weight loss. However, avoiding processed foods and eating whole wheat food is always better for a good start. Food items like carbohydrates, potatoes, rice, and sweets are responsible for weight gain. Therefore, you need to follow a diet chart for weight loss to eat only those foods that won’t add extra calories to your body.

Indian Diet Plan for Weight Loss for Men

Plant-Based Diet

Men should follow a whole food, plant-based (WFPB) diet to lose weight. WFPB is not similar to vegan foods, excluding all animal product types. Such Indian food for weight loss comprises animal products like eggs, chicken, fish, cheese, and yogurt. Such a diet is packed with high fibre; following this diet plan will keep you from heart disease.

Low-Carb Diet

For those who like a well-structured diet with definite rules, a low-carb diet is an appropriate option. But people with serious medical conditions or those who are pregnant must avoid this diet plan. A low-carb diet can have the effect of improving hormonal balance and helping regular menstruation. It tends to be more successful with weight reduction short-term than low-fat diets.

High Protein Diet

Protein is the filling macronutrient, and including that in your Indian diet chart for weight loss will keep you satiated for longer. This high-protein diet includes fish, chicken, lentils, eggs, and tofu. With multiple plant and animal-based options available, you can easily customize your protein diet as per your choice.

Diet Plan for Weight Loss for Women

Mediterranean Diet

This diet is the best way to lose weight for women who don’t want to follow a restrictive diet. Mediterranean diet includes fruits, vegetables, nuts, whole grains, and olive oil and is considered one of the healthiest diets. This Indian diet chart for weight loss, however, prohibits processed foods, sweet beverages, refined grains, and red meat.

Low-Carb Diet

For individuals who prefer a well-defined diet with clear guidelines, a low-carb diet can be a suitable choice. However, those with underlying medical conditions or those who are pregnant should refrain from following this dietary plan. A low-carb diet has the potential to enhance hormonal balance and contribute to menstrual regularity. It is generally more effective for short-term weight loss compared to low-fat diets.

Typically, a low-carb diet is abundant in protein and non-starchy vegetables. As part of this plan, one should incorporate eggs, fish, non-starchy vegetables such as broccoli and cauliflower, fruits like oranges, strawberries, raspberries, and nuts such as walnuts, almonds, and chia seeds.

DASH (Dietary Approaches to Stop Hypertension) Diet

The DASH diet is another effective approach to weight loss. This diet emphasizes the consumption of vegetables, whole grains, fruits, and foods that help reduce salt and sugar intake, ultimately contributing to lower blood pressure in women. Therefore, to combat obesity or excess abdominal fat, the DASH diet plan is highly recommended for remarkable results.

The above-mentioned Indian diet plans for weight loss are accessible to most individuals. However, it is essential to seek medical consultation prior to adopting any diet plan.

Weight Loss Diet Plan Chart – (Day Wise)

A well-structured diet plan should include foods that are low in carbohydrates and rich in fiber. The primary goal of such a plan is to emphasize a diet rich in fruits and vegetables throughout the week. In this plan, non-vegetarians can obtain protein from chicken, while vegetarians can derive their protein from brown rice. Adhering to this diet plan will likely yield significant weight loss results. It is crucial to consult your healthcare provider before following this diet plan.

Below is a day-wise breakdown of the weight loss diet chart.

Day 1

On the first day, it is recommended to consume a wide variety of fruits. Focusing on watermelon and muskmelon is particularly beneficial due to their high fiber content. Additionally, fruits like oranges, papaya, and apples can be included.

Ensure the intake of 8-12 glasses of water throughout the day and avoid feelings of hunger. Whenever hunger arises, opt for fruits as a snack. Due to their fiber-rich and low-fat nature, fruits can effectively curb hunger while maintaining a low calorie intake.

Here is the content in a table format:

Day 2

Having emphasized fruits on Day 1, the second step is eating vegetables. It is best not to use oil when cooking since oils are typically calorie-rich. Olive oil or butter can be used if need be to enhance the taste. Also, fried potatoes or chips should be avoided. If you happen to feel hungry at any time of the day, you can eat vegetables.

Day 3

On Day 3, you are advised to have a balanced diet of both vegetables and fruits. You can stick to the vegetables and fruits you ate during the first two days but have to leave out bananas and potatoes. Your body will start to get used to the diet plan by this day, and you will have more flavor and variety by adding fruits after eating vegetables.

Day 4

Bananas contain pectin, which helps with digestion. Bananas also give you instant energy, which helps maintain your activity level throughout the day. On Day 4, you are advised to have eight small bananas during the day, dividing them between meals and snacks. You can also have one glass of milk at breakfast, lunch, and dinner. Alternatively, you can have a bowl of soup instead of milk if you wish.

Day 5

On this day, you can eat a bowl of brown rice. If you have a vegetarian diet, you can have a bowl of brown rice for lunch while using minimal oil in the process of cooking. But if you have a non-vegetarian diet, you can have fish or chicken breast (without the skin), together with six tomatoes.

Day 6

The sixth day is identical to the day before, except that both raw and cooked vegetables are included. Make sure that all vegetables eaten are boiled or steamed, and salads should be dressed lightly. A combination of vegetables will give the body the fiber it needs. You should also avoid eating potatoes, fruits, and sweet potatoes on this day. Non-vegetarians can have 500g of skinless chicken along with vegetables except tomatoes.

Day 7

On the third day, it is advised that you have boiled vegetables with brown rice at lunchtime. After each meal, in addition to nutrient-rich vegetables, you are encouraged to consume sugar-free fruit juices for helping you hydrate. This meal mix will generate sufficient energy through rice and vegetables for optimal working of the body while fruit juices aid in excreting the toxins. Try as much as possible not to include sweet potatoes or potatoes in the diet.