The Indian Diet Plan for Weight Loss

Indian food is known for full of spices, fresh herbs and a wide variety of different dishes.


Most people follow a primarily vegetarian diet in India but you will find different diets and preferences vary throughout India. Hinduism is a major religion of India and it promotes a vegetarian diet.


For healthy and fit, you have to rely on a lot of physical activities especially exercises. Regular exercise keeps you fit and healthy. If you are obese you need to lose weight through exercises and adopting specific diet for weight loss.


What to Eat:


  • Vegetables
  • Fruits:
  • Nuts and seeds
  • Legumes
  • Roots
  • Whole grains
  • Dairy
  • Herbs and spices
  • Healthy fats
  • Protein sources


Foods to Avoid

  • High-sugar foods
  • Sweetened beverages
  • Sweetener
  • Sweetened sauces
  • High-fat foods
  • Refined grains
  • Trans fats
  • Refined oils


Healthy Snack Options


These are some weight loss friendly snack ideas:

  • Roasted seeds like jowar, bajra etc.
  • Nuts
  • Makhana
  • Sliced fruit with unsweetened yogurt
  • Vegetable chaat
  • Sprout salad
  • Salted popcorn
  • Broth-based vegetable soup


The 1200 Calorie/day Diet Plan


Timing Foods to Eat Calories
Early Morning Lukewarm water with lemon 0
Breakfast ½ bowl dahi(curd),

½ cup oats/poha/upma/steamed dhokla

1 bowl sprouts with 1tsp oil

Mid Morning 1 seasonal fruit like banana, apple, papaya, pear etc. 50
Lunch 1 ½ wheat roti ½ cup rice

1 bowl pulse like rajma/mung/whole dal or paneer

1 bowl seasonal green leafy vegetables

1 chhas/raita/dahi

Evening 1 bowl dhokla/paneer chilla 100
Dinner 1 veg soup

2 rotis/ 1 bowl rice

1 bowl dal/ paneer

1 bowl vegetables

Bedtime 1 glass Milk 60
Total 1210 cal



Rishi Surti

Hey there! I am Rishi Surti from Healthvera team. I run this website. We provide information on various health and wellness categories and our mission is simple to stay healthy and live healthy!

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