Best Weight Loss Plan For Men & Women with Indian Diet

We all are aware of how technological advancements have transformed our world and imposed a huge impact on our lifestyle choice, With the rise of digitalisation, sedentary jobs, consumption of unhygienic and unhealthy food, and decreased physical activity, obesity has become one of the biggest health problems in India, affecting 1 out of every 4 individuals.

According to data from the World Health Organization, the global obesity rate has tripled since 1975. This alarming statistic highlights the urgent need for effective weight loss diet plans for both men and women. 

In India, where traditional diets play a significant role in daily life, it is crucial to find the best Indian diet plan to lose weight that aligns with cultural preferences and dietary habits. 

To make weight loss easier for you, we have the Best Indian Diet Plan to lose weight for men and women. So, if you also want to lose weight with an Indain Diet, check out our 7 days weight loss plan for women and men. 

Table of contents

1. When Do You Need To Lose Weight? The Science OF BMI

2. Weight Loss And Metabolism? Causes of Weight Gain

3. How To Choose A Perfect Weight Loss Diet Plan?

4. How Can You Maintain Your Weight After Weight Loss?

5. 7 Types Of Weight Loss Diet Plans?      

6. 7 Days Diet Plan For Weight Loss For Women 

7. 7 Days Diet Plan For Weight Loss For Men

8. 7 Days Indian Diet Plan To Lose Weight For Vegetarians 

9. 7 Days Indian Diet Plan To Lose Weight For Non- Vegetarians 

10. Top 5 Biggest Myths About Weight Loss

11. Do’s And Don’t Of Weight Loss Pan

12. 5 Best Supplements For Weight Loss 

13. 5 Foods To Avoid During Weight Loss

14. 5 Best Yoga & Home Workouts For Weight Loss

15. The Final Say

16.  FAQs

When Do You Need To Lose Weight? The Science OF BMI

If you are thinking about losing weight, it is important to know when is the right time to start. A good way to determine this is by using a BMI calculator. BMI stands for Body Mass Index and measures body fat based on height and weight. It can help you determine what a healthy weight is for your body type. 

While it is not a perfect measurement of body fat, it can give you an idea of your risk for certain diseases. Healthcare professionals also use BMI to determine medication dosages, so it's important to know your BMI for your overall health.   

How To Calculate BMI?

To calculate your BMI, you need to know your weight and height. Follow these steps to get the result: Determine your weight and height, and then use those values in the calculation

1. Multiply your height by itself ( height X height).  

2. Divide your weight by the answer you get in the first step.  

The equations for calculating the BMI are as follows: 

• International System of Units( SI)   

• BMI =  weight (kg) ÷ (height (m)) 2    

• For instance, 

• For a 177 cm(1.77 m) tall individual weighing 75 kg, BMI =  75/(1.77 *1.77) =  75/3.13 = 23.96 

BMI Classification Chart & Associated Health Risk 

The ideal weight range for men or women depends on the height and the weight of the individual person. It can be calculated by measuring their BMI. You can check your BMI and the health risks associated with abnormal weight. We have described it in a tabular form for easy understanding.

Weight Loss And Metabolism? Causes of Weight Gain

Your metabolism is your body's engine, determining how efficiently you burn calories and utilise energy. It influences our ability to lose or gain weight. A higher metabolic rate means our bodies burn more calories, making it easier to shed excess pounds. 

When it comes to weight loss, metabolism plays a pivotal role. We can optimise our metabolism and support successful weight loss journeys by making informed diet, exercise, and lifestyle choices.

Understanding The Causes Of Weight Gain

Gaining excessive weight can result from various factors, including

• A slowed metabolism due to ageing

• Overeating

• Consuming unhealthy foods

• Lack of physical activity

• Using Birth control tablets  

• Using Corticosteroids  

    

Hormone changes or medical problems can also cause rapid weight gain. This may be due to:

• Cushing syndrome  

• Underactive thyroid or low thyroid (hypothyroidism)  

• Polycystic ovary syndrome
  

• Menopause  

• Pregnancy 

How To Choose A Perfect Weight Loss Diet Plan?

You need to remember certain points while choosing your best Indian diet plan to lose weight. Some points you should consider include:

• You should choose a weight loss diet plan that aligns with your food preferences and cultural choices.

• You should look for a weight loss plan with a balanced mix of proteins, carbohydrates, fats, vitamins, and minerals.

• You should opt for a weight loss diet plan emphasising portion control to manage calorie intake.

• You should select a weight loss plan backed by reliable scientific research and evidence.

The Link Between DNA Testing and Weight Loss Plan

DNA testing can help us understand how our bodies respond uniquely to food and nutrients. Your dietician can suggest a personalised nutrition plan that aids weight loss, blood pressure control, cholesterol-lowering, gut health, and overall health & wellness by analysing the DNA structure. DNA-based diet can be customised to your body's necessities and help you lose weight.

How Can You Maintain Your Weight After Weight Loss?

The Centers for Disease Control and Prevention (CDC), has suggested some measures that you can follow to maintain weight loss:  

• You can take the help of a food journal to keep a record of your diet.

• Reduce the consumption of unhealthy fats and start eating more fibre.

• Maintain a habit of monitoring your weight timely.

• Always follow a nutritious and healthy diet that is followed with a home workout. 

Detox And Lose Weight In Just 7 Days!

Detoxification refers to the removal of harmful substances from the body. A good 7 days detox plan can help you lose weight faster. Also, with a detox plan, you can see transformation in your skin, hair, and overall well-being. 

You can modify your detox drink by adding different fruits, vegetables, and seeds. 

At ToneOp, we have focused on organic and nutrition-based weight loss detox plans. The 7-day detox diet plan can help your body eliminate toxins and improve skin, hair, gut, and liver health. 

Additionally, detoxification provides benefits like 

• Preventing constipation

• Preventing dehydration, and flaky skin

• Improving brain function

• Regulating blood pressure

• Reducing anxiety and depression

7 Types Of Weight Loss Diet Plans

It is important to understand the various types of weight loss diets to find the one that suits you best. These types include:            

1. Vegan diet   

The vegan diet is an effective way to improve personal well-being and protect the environment by focusing on plant-based foods. 

2. Keto or Ketogenic Diet  

The Keto diet is a way of eating that involves reducing carbohydrates and increasing the intake of healthy fats. This change in diet can result in weight loss, as the body burns stored fat for energy. 

3. Mediterranean diet  

This diet has been ranked as the best overall diet for 2020. In this diet, individuals usually restrict the consumption of poultry, fish, and red meat. Mediterranean diet food includes green vegetables, whole grains, legumes, nuts, and olive oil.

4. Raw food diet  

It is a form of heat-less, which includes having organic foods that have not been heated over a certain temperature. This includes plant-based foods, as well as raw eggs and dairy products. 

5. Paleo Diet  

The paleo diet focuses on whole foods like lean protein, fruits, vegetables, nuts, and seeds. It usually avoids processed foods, sugar, dairy, and grains. However, it also restricts the use of dairy products, legumes, and whole grains. 

6. Low-Carb Diet  

If you want to lose weight, a nlow carb diet can be helpful. This type of diet limits your carbohydrate intake and focuses on proteins. Foods for a low-carb diet include 

• Meat

• Eggs

• Dairy

• Green vegetables

7. Intermittent Fasting  

Among the different types of diet, intermittent fasting is usually preferred by most. It involves a cycle of eating and fasting. This is a very good method and can aid weight loss diet plans without cutting out food groups. 

7 Days Vegetarian Weight Loss Plan For Women (1200 kcal)

7 days best Indian diet plan to lose weight is a great option to start your journey. We have created a 7-day weight loss plan for women suitable for vegetarians (1200 kcal). Follow this 7 days diet plan for weight loss to get a desired body weight.

7 Days Vegetarian Weight Loss Plan For Men (1800 kcal)

We have created a personalised weight loss plan for men, consisting of 7 days of meals that provide 1800 kcal. The best Indian diet plan to lose weight includes a variety of nutrient-dense foods from all food groups, such as fruits, vegetables, whole grains, lean protein, and healthy fats. It also restricts unhealthy fats, added sugars, and sodium.

7 Days Non Vegetarian Diet Plan For Weight Loss For Women 

If you are a non-vegetarian and looking for a Weight loss diet plan than this  7 days weight loss diet is just for you.  Our 7 days diet plan for weight loss for women (Non-Veg) includes the following:

7 Days Non-Vegetarian Diet Plan For Weight Loss For Men 

We have also mentioned the Weight loss diet plan for men (non-vegetarian). Our 7 days Balanced Diet Plans for weight loss for men (Non- Vegetarian) include the following:

Top 5 Biggest Myths About Weight Loss

A weight loss journey often means dealing myths and misconceptions. Let us separate fact from fiction and pave the way for a healthier, more informed approach to achieving your fitness goals:

Myth 1: Fast Weight Loss Is Always Better

Some people think losing weight quickly is best, but this can harm your health. When you lose weight too fast, you lose water and muscle, making you feel weak and tired. It is better to lose weight slowly and steadily, even if it's just a few grams weekly.

Myth  2: Carbs Are Bad For You

Carbs can be tricky when it comes to weight loss, but cutting them out completely is not the answer. You should include complex carbohydrates such as whole-grain bread or brown rice into your weight loss plan rather than simple carbs such as sugary snacks or white bread.

Myth: You Can Choose Where to Lose Weight

Some people think exercising for one area of their body can help them lose weight, but that is not the case. Weight loss happens all over your body, not just in one spot. It depends on many things, like how your body works on the inside (your metabolism, genes, diet, sleep, age, and more) and external factors like stress, pollution, and medications.

Myth: Rigid Diets Work Well

Eating too little through a strict weight loss diet plan may offer quick results, but it is not healthy in the long run. It can cause muscle loss, nutrient deficiencies, and slower metabolism. It is better to make sustainable and healthy changes.

Myth: Pills and Supplements Make You Lose Weight

Losing weight can be challenging, and certain products promise to make it easy. However, this is only sometimes the case. A dedicated diet and workout plan are the most effective ways to lose weight.

Also Read: 10 Common Myths Regarding Post-Delivery Diet

Do’s and Don’t of Weight Loss Plan

During a weight loss journey, there are some things you need to follow while some that should be avoided. Let us look at the do’s and don’ts of a weight loss diet plan:

5 Foods To Avoid During Weight Loss

While on a weight loss journey, you need to ensure what exactly you are eating. Some foods need to be avoided during weight loss. We have mentioned the foods that should be avoided during a weight loss program:

1. Sugary Snacks and Sweets

Foods high in added sugars, like candies, pastries, and sugary drinks, can lead to rapid spikes and crashes in blood sugar levels, contributing to overeating and weight gain. You should avoid them if you are seeking the best weight loss diet plan.

2. Processed Foods

Highly processed foods often contain excessive amounts of unhealthy fats, sugars, and sodium. They can hinder your best diet plan for weight loss. These foods, such as chips, fast food, and packaged snacks, can be calorie-dense and low in nutritional value.

3. Sugar-Sweetened Beverages

Sodas, energy drinks, and sugary juices are high in calories and provide little satiety. These beverages can create a problem for your best weight loss diet plan. Drinking these beverages can increase calorie consumption without promoting a feeling of fullness.

4. Trans Fats and Fried Foods

Foods high in trans fats, like fried foods and some commercially baked goods, are associated with weight gain and an increased risk of heart disease. They are often high in calories and unhealthy fats.

5. White Bread and Refined Grains

Foods from refined grains, such as white bread, white rice, and sugary cereals, lack essential nutrients and fibre. You should skip them from your best diet plan for weight loss. They can cause rapid spikes in blood sugar levels and lead to overeating.

5 Best Yoga & Home Workouts For Weight Loss

Our morning routine and good habits affect our metabolism and well-being. Home workouts and yoga sessions are equally important to achieve effective weight loss. We have suggested the 5 best yoga and home workouts that you can follow to maintain a fit and active body.

1. Quick and Tough Exercises (HIIT)

Quick and tough exercises can help to burn fat more quickly. You can do things like 

• Burpees

• Mountain Climbers

• Jump Squats

• High Knees

• Jump Lunges

• Plank Jacks

• Sprint Intervals

• Bicycle Crunches

• Push-Up Burpees

2. Yoga For Losing Weight

You can practice different yoga poses for weight loss like:

• Sun Salutations (Surya Namaskar)

• Warrior Poses (Virabhadrasana I, II, III)

• Plank Pose

• Chaturanga Dandasana (Four-Limbed Staff Pose)

• Boat Pose (Navasana)

• Bridge Pose (Setu Bandhasana)

3. Exercises Using Your Body Weight

If you want to lose weight fast, you can choose this form of workout. It combines simple to tough exercises, usually done without long breaks. To do this, you can:

• Make a list of moves like push-ups, squats, mountain climbers, and tricep dips. 

• Do each for a short time (30 seconds) and then move to the next. 

• Repeat the last 2 or 3 times. This improves muscle mass as well as cardio endurance.

4. Pilates

Pilates is a workout that can improve your core muscles, making you more balanced and flexible. It works out most of your muscles and can help increase muscle mass while also making you lose fat faster. 

5. Dance Workouts To Make You Sweat

If you enjoy dancing, you can dance to lose weight. You can try any of your favourites from the list:

• Zumba

• Hip-Hop Dance

• Bollywood Dance

• Aerobic Dance

• Salsa Dance

• Tango

• Belly Dancing

Also Read: HIIT For Weight Loss

The Final Say 

Losing weight can be a challenging journey, but with the right weight loss plan and effective weight loss diet, it is achievable. Following the tips and suggestions outlined in this blog, you can create a weight loss plan that suits your needs and preferences. 

FAQS 

1. What is the best diet plan for weight loss?

The best weight loss diet plan in India typically focuses on balanced meals rich in vegetables, lean proteins, whole grains, and healthy fats. Incorporating traditional foods and practising portion control is key.

2. Which Indian food is best for weight loss?

Lentils, chickpeas, quinoa, leafy greens, yoghurt, nuts, whole wheat roti, brown rice, cucumber, papaya.

3. Which drink helps burn fat?

Green tea, black coffee, lemon water with honey, apple cider vinegar drink.

4. What is the most effective weight loss diet plan?

A balanced diet plan comprising whole foods, vegetables, lean proteins, and healthy fats while avoiding processed foods and controlling portion sizes is among the most effective approaches for weight loss.

5. Is the Indian diet healthy?

Yes, the Indian diet can be healthy when it includes nutrient-rich foods like vegetables, legumes, whole grains, and lean proteins.

6. What is a keto diet?

It is a low-carbohydrate, high-fat eating plan that aims to induce a state of ketosis for weight loss and other health benefits.

7. Is bananas good for weight loss?

Yes, bananas can be part of a weight loss diet plan due to their fibre and nutrient content.

8. Which weight loss diet plan is best for PCOS?

A weight loss diet plan for PCOS often includes a low-glycemic index diet, focusing on whole foods, lean proteins, high-fibre, and vegetables.

9. Does a vegetarian diet promote weight loss?

A diet rich in paneer, lentil, whole grains, legumes, and curd can help promote weight loss.

10. Which exercise burns the most fat?

Aerobic exercise is excellent for weight loss plans and they include any activity that raises your heart rate, such as walking, dancing, running, or swimming.

11. Which vegetables are good for weight loss?

For the best weight loss diet plan you can eat vegetables like spinach, kale, broccoli, cauliflower, bell peppers, carrots, zucchini, cucumber, tomatoes, and leafy greens. They are excellent for a weight loss diet plan due to their low-calorie and high-fibre content.

12. How useful is the body mass index?

BMI can help identify health risks, but it doesn't give a complete picture of your health. High BMI can increase the chances of cardiovascular disease and diabetes.

13. Which exercise is best for the best loss?

Running, swimming, cycling, weightlifting, bodyweight exercises, yoga.

14. What foods are included in balanced diet plans?

Balanced diet plans include a variety of foods such as fruits, vegetables, lean proteins, whole grains, healthy fats, and low-fat dairy products.

15. What are the benefits of balanced diet plans?

The benefits of balanced diet plans are:

• Weight management

• Appropriate nutrient intake

• Improved energy levels

• Blood sugar control

16. What are the best yoga poses for weight loss? 

The 4 best yoga poses for weight loss include:

• Sun Salutations (Surya Namaskar)

• Warrior Poses (Virabhadrasana I, II, III)

• Plank Pose

• Chaturanga Dandasana (Four-Limbed Staff Pose)

17. What is intermittent fasting?

It is a diet plan that involves cycling between periods of eating and fasting.

18. What is a vegan diet?

It is a plant-based diet that includes only fruits and vegetables.

19. What foods should be avoided during weight loss?

Foods to be avoided during weight loss include:

• Sugary snacks and sweets

• Sugary beverages (sodas, fruit juices)

• Fried foods

• Highly processed foods

• White bread and refined grains

• Full-fat dairy products

20. What are the biggest myths about weight loss?

Some common myths about weight loss are: 

• Fast weight loss is always better

• Carbs are bad for you

• You can choose where to lose weight

• Rigid diets work well

• Pills and supplements make you lose weight

21. What is a Paleo Diet?

It is a weight loss plan diet mimics ancient human eating habits by emphasising whole foods and avoiding processed foods and grains.

22. What are the causes of weight gain? 

The causes of weight gain are:

• Overeating

• Consuming unhealthy foods

• Sedentary lifestyle

• Using birth control tablets  

• Using corticosteroids  

23. What is the full form of BMI?

The full form of BMI is “Body Mass Index”.

24. How is BMI calculated?

To calculate BMI, you can follow the steps

1. Multiply your height by itself (height X height).  

2. Divide your weight by the answer you get in the first step.

25. What are some HIIT exercises for a weight loss plan?

Some HIIT exercises for a weight loss plan are:

• Burpees

• Mountain Climbers

• Jump Squats

• High Knees

• Jump Lunges

About ToneOp

ToneOp is a platform dedicated to improving and maintaining good health through a comprehensive range of goal-oriented diet plans and recipes. It also intends to provide value-added content to our consumers.