Best Indian Diet Plan For Weight Loss For Men And Women With Tips To Lose Weight!

Weight Loss


Published on: 26-Apr-2023


10 min read


Updated on : 11-Jan-2024






Best Indian Diet Plan For Weight Loss For Men And Women With Tips To Lose Weight!

Best Indian Diet Plan For Weight Loss For Men And Women With Tips To Lose Weight!

share on

  • Toneop facebook page
  • toneop linkedin page
  • toneop twitter page
  • toneop whatsapp page

Balancing traditional flavours with modern nutritional science, this Indian diet plan promotes sustainable weight loss while ensuring you receive essential nutrients. For both men and women seeking to lose excess weight, an Indian diet plan for weight loss incorporates a variety of nutrient-dense foods that are satisfying while contributing nutritiously to your overall health.

From wholesome grains like brown rice and quinoa to a rich array of fruits, fresh green vegetables, plus lean proteins, this Indian weight loss diet plan focuses on creating a calorie deficit while ensuring individuals receive a sufficient intake of vitamins and minerals.

In this journey to achieve weight loss goals, adopting an Indian diet plan with the best foods to eat to lose belly fat serves as a culturally relevant and effective approach to lose weight naturally, emphasising promoting a healthier lifestyle. So, read about the holistic approach of an Indian diet plan addressing weight loss goals while promoting a sustainable and nourishing way of life.

Table Of Contents

1. What Is The Science Behind Weight Loss?

2. Balanced Diet Plans For Weight Loss

3. 8 Tips To Lose Weight With Low-Cost Diet

4. The Final Say

5. FAQs

6. References

What Is The Science Behind Weight Loss?

Understanding the science behind weight loss involves recognising the intricate interplay of physiological factors and lifestyle choices. At its core, weight loss revolves around energy balance, where the calories consumed through food and beverages are compared to the calories expended through metabolism and physical activity. Creating a calorie deficit by expending more calories than consumed prompts the utilisation of stored energy in the form of body fat.

Metabolism plays a crucial role in the science of weight loss, representing the energy expended at rest to maintain essential bodily functions. Influenced by age, gender, genetics, and muscle mass, basal metabolic rate (BMR) forms the foundation of the body's energy expenditure. Dietary choices significantly impact weight loss, with nutrient-dense, whole foods promoting satiety and regulating hunger hormones. The balance of macronutrients, including carbohydrates, proteins, and fats, further influences weight loss strategies.

Hormones such as insulin, leptin, and ghrelin play integral roles in this process, affecting appetite, metabolism, and fat storage. Sleep quality and stress levels can impact these hormones, potentially hindering weight loss efforts. Overall, the science of weight loss encompasses a comprehensive understanding of energy balance, metabolism, dietary choices, hormones, and lifestyle factors.

Balanced Diet Plans For Weight Loss

Note the given men and women weight loss best diet plan with Indian food choices to have balanced nutrition for reference:

1. Diet Chart For Weight Loss For Women

This diet plan is designed for women looking to lose weight. Following this chart consistently, along with regular exercise, can yield noticeable improvements in 3-4 weeks.

Time of Day

Food Choices

Early Morning

1 glass lukewarm water with aloe vera Juice & Chia Seeds + 4 almonds (overnight soaked)


1 bowl of oats with milk or daliya with vegetables/ 2 eggs (boiled or scrambled) along with 1 brown bread toast/ 1 plate veg poha/ 1 Vegetable Sandwich/veg sprouted upma + 1 small bowl of mixed fruit (such as apples, pear, papaya, and pomegranate)


One handful of mixed nuts & seeds + 1 bowl of coconut water or lemon water


1 bowl of brown rice or multigrain roti or jowar roti + 1 small bowl of dal / paneer or dal/paneer or tofu/ chicken+ 1 small bowl of vegetables + 1 small bowl of curd or buttermilk

Evening Snack

Green Tea or Green Coffee + 1 seasonal fruit


1 small bowl of brown rice or quinoa + 1 small bowl of chicken or tofu + 1 small bowl of raw sauteed vegetables

Also Read: 11 Best Diets For Weight Loss And Why Choosing Proper Diet Is A Must! 

2. Diet Chart For Weight Loss For Men

This weight loss Indian diet plan for men is designed to be followed seven days a week, with noticeable improvements expected in 3 to 4 weeks.

Time of Day

Food Choices

Early Morning

1 glass lukewarm lemon water with chia Seeds (soaked overnight) + 5-6 Soaked Almonds


1 bowl of oats with milk / daliya with vegetables/ Poha/ 1 veg stuffed Chapati with curd / 1 Vegetable Sandwich/ 2 scrambled egg white + 1 bowl of mixed fruits


1 handful of almonds/ 1 bowl of unsalted makhana + 1 cup of green tea or green coffee


1 multigrain roti/ jowar roti / bajra roti/ oats roti + 1 small bowl of dal/chicken + 1 small bowl of mixed veg with egg white + 1 small glass buttermilk

Evening Snack

1 small bowl of roasted chana/ handful of almonds / mixed nuts + a glass of low-fat or skimmed milk or Green Tea

Pre Dinner

1 bowl veg or chicken soup


1 small bowl of brown rice/ quinoa + 1 small bowl of dal/ egg white /chicken/ fish + 1 small bowl of veg kachumber salad + 1 small bowl of low-fat curd

3. Most Successful Weight Loss Diet Plan For Men & Women

This balanced weight loss diet chart provides a variety of nutrient-dense foods throughout the day.

Meal Time

Food Choices

Early Morning

1 tablespoon of cumin seeds /cinnamon/ apple cider vinegar with 1 glass of lukewarm lemon water + 4 almonds (overnight soaked)

8 am

1 cup green tea


2 idlis with 1 cup sambar /2 veg stuffed besan cheela with green chutney/ 1 lauki & palak chapati with curd/ 1 bowl veg sprouts chaat /1 bowl veg oats / 2-3 pc khaman/ 2 spoons multigrain muesli with skim milk / 2 egg white with 1 multigrain bread toast


1 fruit of your choice + Coconut water


1 bowl mix veg kachumber salad + 2 rotis + 1 cup dal/ chicken curry/ egg bhurji/ paneer or tofu veg + 1 cup mixed vegetable curry + 1 cup buttermilk

4 pm

1 cup green tea

Evening Snacks

1 bowl roasted chana / roasted peanuts/ mixed seeds & nuts/ jowar puffs


1 bowl mix veg soup/lentil soup/spinach tomato soup


1 cup mix veg salad + 1 roti + ½ cup egg white bhurji / tofu bhurji / moong dal + 1 cup low-fat curd


1 small cup warm skim milk with a pinch of turmeric

8 Tips To Lose Weight With Low-Cost Diet

Here are some practical, low-cost balanced diet strategies that allow you to lose excess weight while saving money.

1. Have Homemade Food

When you prepare your meals at home, you're taking control of what you eat, and it's kinder to your wallet. By cooking at home, you can choose healthier ingredients, control portion sizes, and save money that you might spend on pricier restaurant dishes. Planning your weekly meals and cooking them yourself ensures you eat well without breaking the bank.

2. Opt For Budget-Friendly Protein Sources

You don't have to splurge on expensive meats to meet your protein needs. Consider incorporating affordable options like beans, lentils, eggs, and canned fish into your diet. These alternatives are good for your budget and provide the protein your body needs for energy and muscle health. Including these cost-effective protein sources in your meals keeps you on track with your weight loss goals.

3. Increase Fluid Volume

Staying hydrated is crucial for weight loss, and water is your best friend. It's not just good for your health; it's also cost-free. Skip sugary drinks that can add extra calories and expenses to your diet. You can personalise your water with natural flavours like lime water, lemon or cucumber, making it a refreshing and budget-friendly choice that contributes to your overall hydration.

4. Plan Your Meals Beforehand 

Planning your meals ahead of time helps you make informed choices and saves you money. When you map out your weekly meals, you can create a shopping list based on your needs, avoiding unnecessary purchases. This way, you're in control of your budget, and having an Indian diet plan allows you to diversify your diet, ensuring you get various nutrients and making healthy eating more manageable.

5. Make A Shopping List

Creating a shopping list is a simple yet effective way to stay on budget. Listing what you need before heading to the store ensures you only buy the essentials. This not only saves you money but also prevents you from grabbing items you don't really need. Your shopping list becomes your guide to smart and economical grocery shopping.

Also Read: 8 Healthy Foods That Actually Work In Fad Diets for Weight Loss 

6. Use Healthy Leftovers

Don't let leftovers go to waste; repurpose them into new, tasty meals. Get creative with using last night's dinner by incorporating leftover veggies, proteins, and grains into your next meal. This saves you time and reduces food waste, making your weight loss journey both practical and sustainable.

7. Purchase Seasonal Foods

Seasonal fruits and vegetables are not just fresher; they're also friendlier to your budget. Buying produce that's in season gives you the best quality at a lower cost. Including seasonal foods in your diet is a win-win, you're enjoying fresh, nutritious options while being mindful of your wallet. You can take advantage of seasonal sales and promotions, allowing you to stock up on nutritious foods without exceeding your budget constraints.

8. Try Intermittent Fasting

By restricting your eating to specific time windows, you control your calorie intake without spending money on specialised foods or supplements. Trying intermittent fasting is a simple and economical strategy you can easily incorporate into your routine. It encourages mindfulness around food choices and meal timings, allowing for a sustainable and budget-friendly eating pattern.

The Final Say

Adopting an Indian diet plan for weight loss is a good way for both men and women who want to lose extra weight. This diet mixes traditional flavours with modern nutrition, giving a variety of healthy foods that help overall health. Focusing on eating fewer calories while still getting enough essential nutrients makes this approach practical and doable.

When trying to lose belly fat, it's important to eat the right foods. This includes foods with fibre, lean proteins, and healthy fats in the Indian diet plan. Along with helpful tips like drinking enough water, staying active, and managing stress, this approach ultimately helps achieve weight loss goals.


1. How to reduce belly fat?

To reduce belly fat, consider implementing the following strategies: cut down on excess carbs and fats in your diet, avoid fried and fast food, follow a healthy and nutritious diet, and establish a regular exercise routine that specifically targets belly fat.

2. How can I reduce my tummy in 7 days?

If you aim to reduce your tummy in a week, adhere to these guidelines:

  • Eat a balanced, nutritious diet.

  • Control portion sizes to avoid overeating.

  • Stay hydrated by drinking enough water throughout the day.

  • Include foods known for reducing belly fat.

  • Integrate cardio exercises into your routine.

  • Add strength training that targets abdominal muscles.

  • Practice stress reduction techniques.

  • Ensure you get a sound and sufficient amount of sleep each night.

3. How to lose 10 kg in 1 month?

Losing 10 kg in a month is often unrealistic and healthy. Sustainable weight loss is gradual and may not meet such aggressive goals. Instead of opting for fad diets, prioritise a balanced approach, understanding that healthy weight loss takes time and requires consistent effort.

4. Does hot water burn belly fat?

Yes, hot water can contribute to burning belly fat when consumed at the right temperature, timing, and quantity. Incorporating warm water into your routine can aid digestion and metabolism, potentially supporting your weight loss efforts.


About ToneOp

ToneOp is a platform dedicated to improving and maintaining good health through a comprehensive range of goal-oriented health plans with up to 3 Coach support. With a range of Weight Management, Medical Condition, Detox Plans, and Face Yoga Plans, the app also provides premium health trackers, recipes and health content. Get customised diet, fitness, naturopathy & yoga plans and transform yourself with ToneOp.

Subscribe to Toneop Newsletter

Simply enter your email address below and get ready to embark on a path to vibrant well-being. Together, let's create a healthier and happier you!

Download our app

Download TONEOP: India's Best Fitness Android App from Google Play StoreDownload TONEOP: India's Best Health IOS App from App Store

Comments (2)


Malcolm Marshall

Say goodbye to excess weight and hello to a healthier you! This remarkable product helped me drop from 105kg to a fit 65kg. <a href="" target="_blank">click here</a> to start your journey towards a healthier lifestyle!



Traditional Bread is the #1 Health Danger In Your Diet and Contains a Hidden Compound that Makes it Nearly IMPOSSIBLE to Burn Fat & Lose Weight! TODAY: I Reveal the Secret – So You Can Enjoy Delicious REAL Bread without Worrying about Your Health, Your Blood Sugar... or Your Waistline! To delve deeper into this topic, <a href="" target="_blank">click here</a>.

Leave a reply

Your email address will not be published. Required fields are marked *

Explore by categories