Best Weight Loss Plan For Men & Women with Indian Diet

Weight Loss

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Published on: 08-Sep-2023

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Lalita Vishwakarma

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Best Weight Loss Plan For Men & Women with Indian Diet

Best Weight Loss Plan For Men & Women with Indian Diet

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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.

BMI

Classification 

Health risk 

Under 18.5 

Underweight

Minimal

18.5 - 24.9

Normal Weight


Minimal

25 - 29.9

Overweight

Increased

30 - 34.9

Obese

High

35 - 39.9

Severely Obese


Very High

40 and over

Morbidly Obese

Extremely High


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:

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 

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.

Day 1

Early Morning

Soaked Almonds (10 nos) + Apple (1.0 Serving) + Apple Cider Vinegar Pill

(1 Serving)

Breakfast

Oats Cheela (2 nos) + Tomato Mint Chutney(2 Tbsp) + Coffee (Sugar-Free) (1 Cup)

Mid- meal

Sattu Drink (1Glass)

Lunch

Quinoa Chickpeas Pulao (1 Large bowl)

Evening snacks

Moth Bean Sprouts Bhel With Pumpkin Seeds (1 Small bow)

Dinner

Multigrain Roti (Chapati) (2 nos) + Lobia Dal (1.5 Small bowl) + Cucumber Salad (1 Small bowl)

Bed- Time

Plain Skimmed Milk (1Glass)

Day 2

Early Morning

Soaked Almonds (10.0 Number) + Pear/ Nashpati (1 Serving) + Apple Cider Vinegar Pill (1 Serving)

Breakfast

Tomato Moong Dal Cheela (2 nos) + Tomato Mint Chutney (2 Tbsp)

Mid- meal

Papaya Shake (Sugar-Free)(1 Glass)

Lunch

Paneer Vegetable Pulao (2 Serving) + Green Salad (1.5 Small bowl)

Evening snacks

Roasted Chana (1 Serving) + Coffee (Sugar-Free) (1 Cup)

Dinner

Multigrain Roti (Chapati) (2 nos) + Beans Ki Sabzi (1 Serving)+ Lettuce Cucumber Salad (1 Small bowl )

Bed-Time

Plain Skimmed Milk (1 Glass)

Day 3

Early Morning

Soaked Almonds (10 nos) + Pomegranate/Anaardana (1Serving) + Apple Cider Vinegar Pill (1Serving)

Breakfast

Masala Idli (2 Serving) + Tamatar Dhaniya Chutney (2 Tbsp)

Mid- meal

Sattu Drink (1 Glass)

Lunch

Carrot Beetroot Salad (1 Small bowl) + Buttermilk With Mint / Pudina Chaas (1 Glass) + Boiled Brown Rice (1 Large bowl) + Rajma Masala (1 Large bowl) + Lal Bhaji (1Small bowl)

Evening snacks

Boiled Green Gram (1Small bowl ) + Cinnamon Turmeric Tea (1 Cup)

Dinner

Multigrain Roti (Chapati) (2 nos) + Moong Sprouts Kachumbar (1 Small bowl) + Cauliflower And Soya Chunks Sabzi (1 Small bowl)

Bed - Time

Turmeric Milk (1Glass)

Day 4

Early Morning

Soaked Almonds (10 nos) + Apple Cider Vinegar Pill (1Serving) + Apple (1 Serving)

Breakfast

Vegetable Oats (1 Large bowl) + Coffee (Sugar-Free) (1Cup)

Mid- meal

Pomegranate Shake (Sugar-Free) (1Glass)

Lunch

Kachumbar Salad With Sesame Seeds(1 Small bowl) + Multigrain Roti (Chapati) (2 nos) + Moong Dal (1 Small bowl) + Pyaaz Bhindi Ki Sabzi (1 Small bowl)

Evening snacks

Roasted Makhana/ Fox nuts (1 Small bowl) + Skimmed Milk Ginger Tea (Sugar-Free) (1Cup)

Dinner

Tomato Salad (1 Small bowl) + Daliya Keema Pulao (1 Large bowl)

Bed - Time

Plain Skimmed Milk (1 Glass)

Day 5

Early Morning

Soaked Almonds (10 nos) + Pear/ Nashpati (1Serving) + Apple Cider Vinegar Pill (1 Serving)

Breakfast

Moong Sprouts Sandwich (1 nos) + Dhaniya/ Coriander Chutney(1 Tbsp) + Coffee (Sugar-Free) (1Cup)

Mid- meal

Coconut Water/ Nariyal Paani / Narkol Jol (1Glass)

Lunch

Multigrain Roti (Chapati) (2 nos)+ Toor Dal (Plain) (1 Small bowl) + Kachumbar Salad With Melon Seeds (1 Small bowl) + Soya Nuggets Curry (1 Small bowl)

Evening snacks

Sprouts Chaat (1 Large bowl) + Skimmed Milk Ginger Tea (Sugar-Free) (1 Cup)

Dinner

Carrot Cucumber Salad (1Small bowl) + Mushroom Brown Rice Pulao (2 Serving)

Bed - Time

Turmeric Milk (1 Glass)

Day 6

Early Morning

Soaked Almonds (10 nos) + Apple (1 Serving) + Apple Cider Vinegar Pill (1 Serving)

Breakfast

Sprouts Rawa Cheela (2 nos) + Tamatar Dhaniya Chutney ( 2 Tbsp)

Mid- meal

Sattu Drink (1 Glass)

Lunch

Sprouted Chana Kachumber Salad (1 Large bowl) + Rajma Daliya (1 Large bowl)

Evening snacks

Roasted Moong Dal Chaat (1 Large bowl)

Dinner

Multigrain Roti (Chapati) (2 nos) + Toor Dal (Plain) (1 Small bowl) + Carrot / Gajar Salad (1 Small bowl) + French Beans Sabzi (1 Small bowl)

Bed-Time

Turmeric Milk (1 Cup)

Day 7

Early Morning

Soaked Almonds (10 nos) + Pomegranate/ Anaardana (1 Serving) + Apple Cider Vinegar Pill (1 Serving)

Breakfast

Oats Idli (2 Serving) + Sambar (1Small bowl) + Tomato Mint Chutney (1 Tbsp)

Mid- meal

Pomegranate/ Anaardana (1Serving)

Lunch

Green Salad (1 Small bowl) + Boiled Brown Rice (1 large bowl) + Whole Masoor Dal Fry (1.5 Serving) + Turai Ki Sabzi (1 Small bowl)

Evening snacks

Roasted Puffed Rice (1Small bowl) + Green Tea(1Cup)

Dinner

Multigrain Roti (Chapati) (2 nos) + Carrot Cucumber Salad (1small bowl) + Paneer Mixed Veg Sabzi (1.5 Small bowl)

Bed -Time

Plain Skimmed Milk (1 Glass)

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.

Day 1

Early Morning

Soaked Almonds (10 nos( + Apple (1 Serving) + Apple Cider Vinegar Pill (1Serving)

Breakfast

Oats Cheela (2 nos) + Tomato Mint Chutney (2 Tbsp) + Coffee (Sugar-Free) (1 Cup)

Mid- meal

Sattu Drink (1 Glass)

Lunch

Quinoa Chickpeas Pulao (1 Large bowl)

Evening snacks

Moth Bean Sprouts Bhel With Pumpkin Seeds (1 Small bowl)

Dinner

Multigrain Roti (Chapati) (2 nos) + Lobia Dal (1.5 Small bowl ) + Cucumber Salad (1Small bowl)

Bed- Time

Plain Skimmed Milk (1 Glass)

Day 2

Early Morning

Soaked Almonds (10 nos) + Pear/ Nashpati (1Serving ) + Apple Cider Vinegar Pill (1Serving)

Breakfast

Tomato Moong Dal Cheela (2 nos) + Tomato Mint Chutney (2 Tbsp)

Mid- meal

Papaya Shake (Sugar-Free) (1 Glass)

Lunch

Paneer Vegetable Pulao (2 Serving ) + Green Salad (1.5 Small bowl)

Evening snacks

Roasted Chana (1Serving)+ Coffee (Sugar-Free) (1 Cup)

Dinner

Multigrain Roti (Chapati) (2 nos) + Beans Ki Sabzi (1Serving) + Lettuce Cucumber Salad (1Small bowl)

Bed -Time

Plain Skimmed Milk (1 glass)

Day 3

Early Morning

Soaked Almonds (10 nos) + Pomegranate/ Anaardana (1Serving) + Apple Cider Vinegar Pill (1 Serving)

Breakfast

Masala Idli (2 Serving) + Tamatar Dhaniya Chutney (2 Tbsp)

Mid- meal

Sattu Drink (1Glass )

Lunch

Carrot Beetroot Salad (1Small bowl ) + Buttermilk With Mint / Pudina Chaas (1Glass) + Boiled Brown Rice (1 Large bowl) + Rajma Masala (1Large bowl ) + Lal Bhaji (1 Small bowl)

Evening snacks

Boiled Green Gram (1 Small bowl) + Cinnamon Turmeric Tea (1Cup)

Dinner

Multigrain Roti (Chapati) (2 nos) + Moong Sprouts Kachumbar (1 Small bowl) + Cauliflower And Soya Chunks Sabzi (1 Small bowl)

Bed-Time

Turmeric Milk (1 Glass)

Day 4

Early Morning

Soaked Almonds (10 nos) + Apple Cider Vinegar Pill (1 Serving) + Apple (1 Serving)

Breakfast

Vegetable Oats (1 Large bowl) + Coffee (Sugar-Free) (1 Cup)

Mid- meal

Pomegranate Shake (Sugar-Free) (1 Glass)

Lunch

Kachumbar Salad With Sesame Seeds (1 Small bowl) +Multigrain Roti (Chapati) (2 nos) + Moong Dal (1Small bowl) +Pyaaz Bhindi Ki Sabzi (1Small bowl)

Evening snacks

Roasted Makhana/ Foxnuts (1Small bowl) + Skimmed Milk Ginger Tea (Sugar-Free) (1Cup)

Dinner

Tomato Salad (1 Small bowl) + Daliya Keema Pulao (1Large bowl)

Bed- Time

Plain Skimmed Milk (1Glass)

Day 5

Early Morning

Soaked Almonds (10 nos) + Pear/ Nashpati (1 Serving)+ Apple Cider Vinegar Pill (1 Serving)

Breakfast

Moong Sprouts Sandwich (1nos) + Dhaniya/ Coriander Chutney (1Tbsp )Coffee (Sugar-Free) (1Cup)

Mid- meal

Coconut Water/ Nariyal Paani / Narkol Jol (1Glass)

Lunch

Multigrain Roti (Chapati) (2 nos) + Toor Dal (Plain) (1Small bowl) + Kachumbar Salad With Melon Seeds (1Small bowl) + Soya Nuggets Curry (1Small bowl)

Evening snacks

Sprouts Chaat (1Large bowl) + Skimmed Milk Ginger Tea (Sugar-Free) (1Cup)

Dinner

Carrot Cucumber Salad (1 Small bowl) + Mushroom Brown Rice Pulao (2 Serving)

Bed-Time

Turmeric Milk (1 Glass)

Day 6

Early Morning

Soaked Almonds (10 nos) + Apple (1 Serving) + Apple Cider Vinegar Pill (1 Serving)

Breakfast

Sprouts Rawa Cheela (2 nos) + Tamatar Dhaniya Chutney (2 Tbsp)

Mid- meal

Sattu Drink (1 glass)

Lunch

Sprouted Chana Kachumber Salad (1 Large bowl) + Rajma Daliya (1 Large bowl)

Evening snacks

Roasted Moong Dal Chaat (1Large bowl)

Dinner

Multigrain Roti (Chapati) (2 nos) + Toor Dal (Plain) (1 Small bowl) + Carrot / Gajar Salad (1Small bowl) + French Beans Sabzi (1 Small bowl)

Bed-Time

Turmeric Milk (1 Cup)

Day 7

Early Morning

Soaked Almonds (10 nos) + Pomegranate/ Anaardana (1 Serving) + Apple Cider Vinegar Pill (1 Serving)

Breakfast

Oats Idli (2 Serving) + Sambar (1 Small bowl) + Tomato Mint Chutney (1Tbsp)

Mid- meal

Pomegranate/ Anaardana (1 Serving)

Lunch

Green Salad (1 Small bowl) + Boiled Brown Rice (1Large bowl) + Whole Masoor Dal Fry (1.5 Serving) + Turai Ki Sabzi (1Small bowl)

Evening snacks

Roasted Puffed Rice (1 Small bowl )+ Green Tea (1 Cup)

Dinner

Multigrain Roti (Chapati) (2 nos) + Carrot Cucumber Salad (1Small bowl) + Paneer Mixed Veg Sabzi (1.5 Small bowl)

Bed- Time

Plain Skimmed Milk (1 Glass)

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:

Day 1

Early Morning

Soaked Almonds (10)+ Green Tea (1 cup)

Breakfast

Sprouts Suji Uttapam (1) + Tomato Mint Chutney (1 tsp)

Mid- meal

Orange (1)

Lunch

Multigrain Roti (2 Chapati) + Mixed Vegetable Sabzi With

Dry Peas (1 small bowl) + Cucumber Salad (1 small bowl) + Buttermilk/ Chaach/ Chaas/

Majjiga/ Mattha (1 glass)

Evening snacks

Boiled Chana (1 small bowl) + Green Tea (1 cup)

Dinner

Boiled Chicken (1 serving)+ Veggies Pulao (1 large bowl) + Cucumber Raita (1.5 small bowl)

Day 2

Early Morning

Green Tea (1 CUP) + Soaked Almonds (5 Nos)

Breakfast

Oats Cheela (2 nos) + Tamatar Dhaniya Chutney (2 tsp)

Mid- meal

Apple Guava Papaya Fruit Chaat (1 small-bowl)

Lunch

Multigrain Roti (Chapati) (2 nos) + Cucumber Salad (1 small bowl) + Plain curd (1 large bowl)

Evening snacks

Roasted Chana (1 serving) + Green Tea (1 cup)

Dinner

Buttermilk/ Chaach/Chaas/Majjiga/ Mattha (1 glass) + Carrot Cucumber Salad (1 small bowl) + Mixed Dal Khichdi (1 serving)

Day 3

Early Morning

Soaked Almonds (5 nos) + Soaked Almonds (1 cup)

Breakfast

Milk And Oats (1 large bowl)

Mid- meal

Pomegranate/Anaardana (1.5 serving)

Lunch

Cucumber Raita (1.5 small bowl) + Quinoa And Cowpeas Pulao (2 serving)

Evening snacks

Boiled Egg White (2 serving) + Green Tea (1 cup)

Dinner

Vegetable Daliya (1.5 serving) + Cucumber Salad (! small bowl) + Buttermilk/Chaach/Chaas/Majjiga/ Mattha (1 glass)

Day 4

Early Morning

Green Tea (1 cup) + Mixed Seeds (2 tsp)

Breakfast

Tomato Mint Chutney (2 tsp) + Vegetable Idli (1 serving) + Saada/ Plain Sambar (1 small bowl)

Mid- meal

Apple (1 serving)

Lunch

Multigrain Roti/(Chapati) (2 nos) + Cucumber Salad (1 small bowl) + Soya Wadi Ki Sabzi (1 small bowl)

Plain Curd (0.5 small bowl)

Evening snacks

Green Tea (1 cup)+ Roasted Puffed Rice (1 small bowl)

Dinner

Rajma Pulao (1 large bowl) + Mix Veg Raita (1 serving)

Day 5

Early Morning

Green Tea (1 cup) + Soaked Almonds (5nos)

Breakfast

Oats Upma (1 small bowl) + Green Tea (1 cup)

Mid- meal

Pineapple (1 serving)

Lunch

Multigrain Roti (Chapati) (2 nos) + Phool Gobhi Matar Sabzi (1 small bowl) + Cucumber Salad (1 small bowl) + Buttermilk/Chaach/Chaas/Majjiga/ Mattha (1 glass)

Evening snacks

Roasted Makhana/ Foxnuts (1 small bowl) + Green Tea (1 cup)

Dinner

Multigrain Phulka Roti (2 nos) + Chicken Curry

(Oil-Free) (1 serving) + Carrot Beetroot Salad (1 small bowl) + Plain Curd (1 large bowl)

Day 6

Early Morning

Green Tea (1 cup) + Soaked Mixed Nuts (1 serving)

Breakfast

Mixed Vegetable Poha (1 small bowl) + Plain Boiled Egg White (2 nos) + Green Tea (1 cup)

Mid- meal

Guava (1 serving)

Lunch

Gobhi Masala (1 serving) + carrot salad (1 small bowl)

Evening snacks

Rosted chana (1 serving) + green tea (1 cup)

Dinner

Vegetable Bajra Khichdi (1 large bowl) + carrot raita (1 large bowl)

Day 7

Early Morning

Green Tea (1 cup) + soaked almond (5 nos)

Breakfast

Moong Dal Cheela (2 nos) + Tomato Mint Chutney (2 tsp)

Mid- meal

Orange (1 serving)

Lunch

Matar Masala (1 serving)+ cucumber salad (1 small bowl) + multigrain roti (1 nos) + boiled brown rice (1 small bowl)

Evening snacks

Boiled Chicken (1 serving) + green tea (1 cup)

Dinner

Vegetable Soya Pulao (1 large bowl) + Cucumber salad (1 small bowl) + Buttermilk/Chaach/Chaas/Majjiga/ Mattha (1 glass)

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:

Day 1

Early Morning

Soaked Almonds (5 Nos) + Lemon Chia detox

Breakfast

Cinnamon Turmeric Tea (1 cup) + Vegetable Oats Upma (1.5 small bowls) + Plain Boiled Egg

White (2 nos)

Mid- meal

Coconut Water/Nariyal Paani/Narkol Jol (1 glass)

Lunch

Tomato Salad (1 small bowl) + Multigrain Roti (Chapati)

(2 nos) + Turai Ki Sabzi (1 small bowl) + Mix dal (1.5 bowl)

Evening snacks

Roasted Makhana/ Foxnuts (1 small bowl) + Green tea (1 cup)

Dinner

Chicken Pulao (Boneless) (1 serving) + Green Salad (1 small bowl)

Day 2

Early Morning

Soaked Almonds(5 nos) + Lemon chia detox (1 cup)

Breakfast

Tomato Mint Chutney (1 tsp) + Paneer Cucumber Sandwich (Oil-Free) (1 nos)

Mid- meal

Apple (1 serving)

Lunch

Multigrain Roti (Chapati) (2 nos) + Masoor Dal Tadka (1Small bowl)+ Cucumber Salad (1 small bowl)+ Methi Bhaji (1 Small bowl)+ Boiled Brown Rice (1 Small bowl)

Evening snacks

Roasted Makhana/ Fox nuts (1 small bowl) + Green tea (1 cup)

Dinner

Grilled Chicken Salad (1.5 serving)

Day 3

Early Morning

Soaked Almonds (5 nos) + Lemon chia detox (1 cup)

Breakfast

Coffee (Sugar-Free) (1 cup) + Matar (Peas) Poha (1.5 serving)

Mid- meal

Coconut Water/ Nariyal Paani / Narkol Jol (1 glass)

Lunch

Multigrain Roti (Chapati) (2 nos) + Tomato Salad (1 small bowl) + Chana Dal Fry (1 small bowl) + Boiled Brown Rice (1 small bowl) + Cabbage And Beans Saute (1 serving)

Evening snacks

Roasted Chana (1 serving) + green tea (1 cup)

Dinner

Vegetable Daliya (1.5 Serving) + Egg Whites Salad With Veggies (1.0 Serving)

Day 4

Early Morning

Soaked Almonds (5 nos) + Lemon chia detox (1 glass)

Breakfast

Rawa Cheela With Sprouts (2nos) + Tomato Mint Chutney (2 Tbsp)

Mid- meal

Buttermilk/ Chaach/ Chaas/ Majjiga/ Mattha (1 Glass)

Lunch

Gajar & Kakdi Kachumbar (1 Small bowl) + Multigrain Roti (2 nos) + Boiled Brown Rice (1 Small bowl) + Mushroom Peas Curry (1 Large bowl )

Evening snacks

Roasted Makhana/ Foxnuts (1 Small bowl) + Green Tea (1 Cup)

Dinner

Tomato Salad 1.0 Small bowl + Mixed Dal Khichdi (1.5 Serving) + Grilled Chicken (2Serving)

Day 5

Early Morning

Soaked Almonds (5 nos) + Lemon Chia Detox Water

Breakfast

Oats With Milk And Nuts (1 Large bowl)

Mid- meal

Papaya (1 Serving)

Lunch

Multigrain Roti (Chapati) (2 nos) + Paneer Curry (1.5 Small bowl) + Boiled Brown Rice (1 Small bowl) + Cucumber Salad (1 Small bowl)

Evening snacks

Roasted Chana (1 Serving)

Dinner

Masala Dahi (1 Small bowl) + Rajma Daliya (1 Small bowl)+ Kachumbar Salad (1 Small bowl)

Day 6

Early Morning

Soaked Almonds (5 nos) + Lemon Chia Detox Water

Breakfast

Plain Egg Whites Omelette (1 Serving) + Brown Bread (2 Serving) + Coffee (Sugar-Free) (1Cup)

Mid- meal

Coconut Water/ Nariyal Paani / Narkol Jol (1 Glass)

Lunch

Multigrain Roti (Chapati) (2 nos) + Tomato Salad (1 Small bowl) + Bhindi Sabzi (1 Small bowl) + Toor Dal With Tomato (1.5 Small bowl)

Evening snacks

Roasted Makhana/ Foxnuts (1 Small bowl) + Green Tea (1 Cup)

Dinner

Grilled Chicken (1 Serving) + Cucumber Salad (1 Small bowl) + Veg Fried Rice (1.5 Small bowl)

Day 7

Early Morning

Soaked Almonds (5 nos) + Lemon Chia Detox Water

Breakfast

Vegetable Daliya (1.5 Serving) + Plain Boiled Egg White (2 nos)

Mid- meal

Coconut Water/ Nariyal Paani / Narkol Jol (1 Glass)

Lunch

Multigrain Roti (Chapati) (2 nos) + Masoor Dal Fry (1.5 Small bowl) + Tomato Salad (1 Small bowl)+ Boiled Brown Rice (1.0 Small bowl) + Cabbage And Beans Saute (1 Serving)

Evening snacks

Tomato Salad (1 Small bowl) + Khichdi With Soya Nuggets (1 Large bowl)

Dinner

Masala Dahi (1 Small bowl) + Rajma Daliya (1 Small bowl) + Kachumbar Salad (1 Small bowl)

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:

Do's of weight loss plan

Don'ts of weight loss plan

Nutrition

  • Consume a balanced diet

  • Eat plenty of fruits and veggies

  • Include lean proteins

  • Choose whole grains

Unhealthy Eating

  • Avoid crash diets and extreme restrictions

  • Avoid excessively processed foods

  • Do not skip meals

  • Do not consume too many sugary foods

Hydration

  • Drink plenty of water

Physical Activity

  • Do not rely solely on exercise

  • Avoid overexerting yourself initially

Portion Control

  • Practice mindful eating

  • Use smaller plates and bowls

Lifestyle

  • Avoid sleeping late  

  • Avoid excessive stress

  • Do not isolate yourself socially

Regular Meals

  • Eat small, frequent meals

  • Include healthy snacks

Mindset

  • Avoid negative self-talk

  • Do not set unrealistic goals

  • Avoid comparing yourself to others

Physical Activity

  • Engage in regular exercise

  • Choose activities you enjoy

  • Gradually increase intensity

Monitoring Progress

  • Do not obsess over daily weigh-ins

  • Avoid extreme focus on numbers


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

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