An Ultimate 1 Week Indian Diet Chart for Weight Loss for Female

Exercise and healthy diets are the factors that can help you to lose weight. Doing exercises at the gym or at home exclusively cannot help you to achieve your weight loss goal. Eating the right foods at the right time is very important for losing weight. Additionally, combining both diet and exercise is beneficial for longer-term weight loss.

Sometimes sorting out the diet plan is a bit confusing because you don’t know where to start. So, if you are struggling with your weight and looking for an Indian diet chart for weight loss for female, here we have created an Indian diet chart for weight loss for female to help you to achieve your weight loss goal.

How to Create a Diet Chart to Lose weight for Female?

There are the elements that you need to focus on before following an Indian diet plan for weight loss for female. These are:

Calculate Your Daily Calories Requirement

In order to lose weight, you must understand the role of calories. If you burn more calories than you eat you will lose weight. On contrary, if you eat more calories than you burn, the extra calories are stored in your body for future use, some as glucose in your muscles and most as fat, causing you to gain weight.

However, to know the actual calories you should consume, firstly you need to find out your total daily calories need.

To do this you have to calculate two things: your basal metabolic rate (BMR), and your total daily energy expenditure (TDEE).

BMR is the total number of calories your body requires to perform the most basic life-sustaining functions at rest. This gives you how many calories your body needs to remain functioning.

To calculate your BMR you can use the following formula:

Formula for Female= 447.593 + 3.098 x length (cm) + 9.247 x weight (Kg) – 4.330 x age (Years).

TDEE is an estimate of how many calories you burn through your bodily functions and physical activity throughout a day. It gives an estimation of whether you are moving around enough and how much you are burning calories.

To figure out your TDEE you can use the following formula:

Sedentary or Light Activity Lifestyle = BMR * 1.53
Active or Moderate Active Lifestyle = BMR * 1.76
Vigorous or Vigorously Active Lifestyle = BMR * 2.25

After finding out your TDEE, you have to eat fewer calories to lose weight. It is recommended that you should subtract 500 calories per day from your TDEE to lose 1 pound in a week. Some research has provided an estimation that a woman should consume 1500 or fewer calories per day to lose one pound in a week and should eat 2000 calories per day to maintain her weight.

Check out the ideal weight according to the height.

Modify Your Macronutrients Intake

These are the nutrients that your body needs for energy and to maintain the body’s structure and systems.

Protein

Protein is essential to promote satiety, energy expenditure, and to get a fat-free body mass. To lose weight you should daily consume 25 – 30% of the total calories from protein or a daily intake of between 1.2 and 1.6 grams of protein per kilogram of your body weight.

Carbohydrates

Carbohydrates are the nutrients that are essential to provide energy to your body. When you eat carbohydrates it gets converted into glucose which your body then uses to supply energy to your cells, tissues, and organs. Reducing dietary carbohydrates is a practical way to create a calorie deficit that can result in weight loss.

To lose weight, dietary guidelines recommend for female to get between 45 to 65 percent of daily calories from carbohydrates as well as should make up of 4 complex carbs and 2 simple carbs daily.

Fat

Fat is a crucial component for anabolic hormone concentrations, proper cell functioning, regulating healthy temperature, and nutrients absorption in the body. Thus, an intake of 20–35% of calories from fat or 0.5-1g/kg of fat should be consumed per day to avoid essential fatty acid deficiency and to lose weight.

Add Fiber

Fibers are indigestible carbohydrates parts of plant-based foods. They are categorized into soluble and insoluble fibers. Soluble fibers are soluble in water whereas insoluble fibers are not soluble in water. Fibers help in reducing body weight by suppressing your appetite and energy intake. To lose weight you should try to eat at least 25 grams of fiber a day.

Include Vitamins and Minerals

Including vitamins and minerals in your weight loss diet chart will help you to enhance overall health and to avoid diseases and infections. Eating a healthy diet is the best way to get sufficient amounts of the vitamins and minerals you need.

Vitamins act as coenzymes in chemical reactions and play an important role to enhance the immune system, and growth. Additionally, they are also crucial to convert nutrients into energy, processing carbohydrates, fats, and proteins.

Whereas minerals are useful in coordinating the activity of muscles and nerves, building and regulating cells, and proper growth and development of the entire body.

Therefore, you have to ensure that the following vitamins and minerals should present in your Indian diet chart for weight loss:

Vitamin A
Vitamin B1
Vitamin B2
Vitamin B3
Vitamin B12
Vitamin C
Vitamin D
Vitamin E
Vitamin K
Biotin
Folic Acid
Magnesium
Potassium
Iron
Zinc
Calcium

Indian Foods for Weight Loss for Female

Trying to lose weight requires eating healthy foods that can provide you with essential nutrients and can help to achieve your daily calorie need.

So, try to include the following foods into your daily weight loss plan:

Vegetables – dark green, red, and orange vegetables.
Starchy Vegetables – sweet potatoes, corn, green peas, and beans.
Beans and Legumes – chickpeas, lentils, horse gram, kidney beans, black beans, and pinto beans.
Fruits – apples, mango, papaya, grapes, and oranges.
Whole Grains – Oats, brown rice, buckwheat, millet, barley, and quinoa.
Herbs – turmeric, cinnamon, guggul, ginger, jeera, black pepper, and garlic.
Fat-free or Low-Fat dairy – low-fat milk, yogurt, Greek yogurt, and Paneer.
Seafood, lean meats, and eggs.
Unsalted nuts, seeds, and soy products
Oils – olive oil, flaxseed oil, coconut oil, and avocado oil.

What are the Foods to Avoid?

Following are the foods you should avoid in order to get a good result.

Sugar-Sweetened Foods and Drinks.
Alcohol.
Deep-fried or baked foods.
White Bread.
Pastries, cookies, and cakes.
Candy bars.
Ice creams.
Pre-made smoothies.

1 Week Indian Diet Chart for Weight Loss for Female

Here’s a weekly Indian diet chart for weight loss for females:

Monday

After Wakening – 1 glass jeera water /1 glass lukewarm water with lemon juice.
Break Fast (Time: 7 AM – 8 AM) – 1 cup oats porridge with oats and skimmed milk, topped with fresh fruits and nuts.
Mid Morning Snack (Time: 10 AM – 11 AM) – 2 -3 multigrain biscuits.
Lunch (Time: 1 PM – 2 PM) – 1 small bowl of brown rice + 1 small bowl of dal + ½ plate of salad.
Evening (Time: 4 PM – 5 PM) – 1 cup green tea/black tea.
Dinner (Time: 7 PM – 8 PM) – 1 -2 whole wheat chapattis with mixed vegetable curry + yogurt.

Tuesday

After Wakening – 1 glass lukewarm water with lemon juice/ 1 glass cucumber detox water.
Break Fast (Time: 7 AM – 8 AM) – 1 – 2 grilled Paneer sandwiches with green chutney + a glass of skimmed milk.
Mid Morning Snack (Time: 10 AM – 11 AM) – 1 fresh fruit (orange/apple).
Lunch (Time: 1 PM – 2 PM) – 1- 2 whole wheat chapattis + 1 cup kabuli/kala chana + ½ plate salad.
Evening (Time: 4 PM – 5 PM) – 1 cup of green tea or 1 glass of buttermilk.
Dinner (Time: 7 PM – 8 PM) – 1 small bowl brown rice + 1 cup cooked lentil + 1 cup lauki/turai sabzi.

Wednesday

After Wakening – 1 glass of turmeric milk.
Break Fast (Time: 7 AM – 8 AM) – 2 – 3 ragi idlis with Sambar / Chutney.
Mid Morning Snack (Time: 10 AM – 11 AM) – 1 fresh fruit (orange/apple)
Lunch (Time: 1 PM – 2 PM) – 1 bowl brown rice + 1 cup chole/rajma masala + 1 cup dahi
Evening (Time: 4 PM – 5 PM) – 1 banana + 1 glass buttermilk.
Dinner (Time: 7 PM – 8 PM) – 1-2 whole wheat chapattis with mixed vegetable curry + yogurt.

Thursday

After Wakening – 1 glass jeera water/ 1 glass cucumber detox water.
Break Fast (Time: 7 AM – 8 AM) – 1 cup Power Poha + a glass of skimmed milk.
Mid Morning Snack (Time: 10 AM – 11 AM) – 1 small bowl of sprouted moong salad.
Lunch (Time: 1 PM – 2 PM) – 1-2 whole wheat chapattis + 1 cup bhindi masala + yogurt.
Evening (Time: 4 PM – 5 PM) – 1 cup green tea/black tea.
Dinner (Time: 7 PM – 8 PM) – 1 cup brown/white rice + 1 cup cooked lentil + 1 cup chole/rajma masala.

Friday

After Wakening – 1 glass cucumber detox water/1 glass lukewarm water with lemon juice.
Break Fast (Time: 7 AM – 8 AM) – 1 – 2 moong dal chilla + 1 glass of skimmed milk.
Mid Morning Snack (Time: 10 AM – 11 AM) – 1 fresh fruit (orange/apple/any other fruits).
Lunch (Time: 1 PM – 2 PM) – 1-2 whole wheat chapattis with mixed vegetable curry + salad.
Evening (Time: 4 PM – 5 PM) – 1 cup green tea/black tea.
Dinner (Time: 7 PM – 8 PM) – 1 medium bowl of vegetable and soya chunks pulao + mixed vegetable raita.

Saturday

After Wakening – 1 glass jeera water/1 glass lukewarm water with lemon juice.
Break Fast (Time: 7 AM – 8 AM) – 1 cup sautéed paneer with veggies + 1 glass of skimmed milk.
Mid Morning Snack (Time: 10 AM – 11 AM) – 1 fresh fruit (orange/apple/any other fruits).
Lunch (Time: 1 PM – 2 PM) – 1 cup methi rice + 1 cup dahi.
Evening (Time: 4 PM – 5 PM) – 1 cup green tea/black tea.
Dinner (Time: 7 PM – 8 PM) – 1-2 whole wheat chapattis + ½ cup cooked lentil + 1 cup lauki/turai sabzi.

Sunday

After Wakening – 1 glass of turmeric milk.
Break Fast (Time: 7 AM – 8 AM) – 1 small bowl of oatmeal + 1 glass of green juice.
Mid Morning Snack (Time: 10 AM – 11 AM) – 1 fresh fruit (orange/apple/any other fruits).
Lunch (Time: 1 PM – 2 PM) – 1 cup brown/white rice + 1 cup cooked lentil + chicken/paneer curry + salad.
Evening (Time: 4 PM – 5 PM) – 1 cup green tea/black tea.
Dinner (Time: 7 PM – 8 PM) – 1 -2 whole wheat chapattis + 1 cup cooked lentil + 1 cup bhindi masala/paneer bhurji/egg bhurji.

Additional Tips to Include with Your Weight Loss Diet Plan

There are the things that when you add to your weight loss plan will help you to achieve your weight loss goal more easily.

Do Not Skip Breakfast

Skipping breakfast will not help you lose weight. On contrary, regularly consuming breakfast will help you to load essential nutrients in the morning and let you make healthier choices later in the day. Eating a healthy breakfast will also help you to curb your cravings and keep you full for a long time so that you can consume fewer calories later in the day.

Check out the healthy Indian breakfast for weight loss

Get Enough Sleep

Getting the right amount of sleep at right time is as important as a healthy diet and exercise for weight loss. Not taking enough sleep can cause you to increase your appetite which can affect your food preferences and lead you to eat foods that are high in carbohydrates, fats, and calories. Short sleep can also decrease your resting metabolic rate (RMR), the rate at which your body burns calories at rest, which can result in weight gain.

So, sleeping for 7 – 8 hours at night is essential to lose weight.

Drink More Water

Water is one of the essential things you need to add for weight loss. Drinking enough water is beneficial to enhance metabolism and decreasing appetite. Studies on men and women revealed that drinking 500 ml of water increases the metabolic rate by 30% over 30 – 40 minutes and energy expenditure by 2.9% over 90 minutes. As well as drinking 500 ml of water three times a day 30 min before breakfast, lunch, and dinner help to reduce appetite.

Eliminate Stress

Stress plays an important role in weight gain. It can make your appetite low, and continuous stress can increase your craving for overeating. When you have short-term stress, your nervous system sends a signal to your adrenal glands to release the “epinephrine” hormone, which triggers the fight-or-flight response in your body. It, as a result, can bring your appetite low and temporarily puts your eating on hold. When your stress persists or continuously rises, the adrenal glands release another stress hormone “Cortisol.” Cortisol causes your insulin level to increase and blood sugar to decrease. As a result, it enhances appetite, which can increase your craving for eating sugary and fatty foods.

Check your Weight Daily

If you are committed to losing weight, weighing yourself every day is a good idea. Weighing yourself daily can help you to make changes in your diet and activity to stay on track. Even one research has shown that people who weigh themselves every day have more success with weight loss.

Summary

Losing weight is not an easy task, you need patience, hard work, and consistency. Besides a variety of exercises, you need to follow a healthy diet plan to lose weight and avoid foods that are high in calories or fewer in protein, vitamins, and other essential nutrients.

So, in this article, we have provided a very useful Indian diet chart for weight loss for female that you can follow to lose some kilos of your weight. If you are not get benefited from the above diet plan, you can speak to a doctor or dietician.

Also Check Out: Indian Keto Diet Plan for Weight Loss: A Complete Guide

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