Weight Loss Diet Plan – 7 Days South Indian, North Indian & USA Diet Plan

Weight Loss Diet Plan – 7 Days South Indian, North Indian & USA Diet Plan

 

According to the World Obesity Foundation by 2030 year more than 1 billion people living with the obesity problem.

In America, approximately 41 % are in obesity or near to obesity issue.

In India according to the National Family, Health Survey 1 in 4 are obese.

These figures are increasing day by day all over the world.


How to Overcome Obesity?

To overcome the obesity problem in India and America. We find a very effective solution is Diet. Along with other activities, diet plays a vital role to overcome obesity.

Dietitian & Nutritionist Subin Gupta suggested her valuable points about Weight Loss Diet Plan with proper details on weight loss diet 

How to find the right diet plan for weight loss? This question is a hot search on every search box. 

Obesity Leads to Diabetes, Hypertension,Stroke, Cancer, Joint Pains, and many more 

 

Weight loss diet plan

Somewhere, these unhealthy reasons grab your attention in finding the right cure and weight loss diet plan.

If you don't want to end up like many others who are overweight, then this article will help you find out which diet plan will work for your body. How to lose weight without heavy exercise or following a strict diet plan.

Obesity is a serious problem that can lead to many health problems. Some of them are pulmonary problems, heart diseases, and diabetes.

Obesity is caused by consuming more calories than your body needs, either because of too much food or too little activity.

 

The Main Cause of Overweight

The increase in obesity rates is due to increased consumption of unhealthy, energy-dense foods and decreased physical activity. This has increased the incidence of cardiovascular, type 2 diabetes, and some types of cancer.

Several factors drive the consumption of energy-dense foods. This includes:

  1. Lack of knowledge about nutritious food and choosing taste over nutritional food.
  2. Lack of regulation on the marketing and consumption of this type of food.
  3. Eating cheap, high-calorie, and low-nutrient processed food.
  4. High levels of advertising targeting children and adults encourage them to buy 'unhealthy' food products rather than nutritious alternatives. 
  5. Blindly following influencers and their paid advice

 

Did You Know?

" The health risk is twice as high in an overweight person compared with a normal-weight person. "


Why Do You Know BMI ?

A certain amount of fat in the body is fuel in the form of energy to do work.

How to lose weight is an evergreen debated topic. Many people who are overweight are searching for the key to losing weight. BMI points help us to know our weight status.

Find the right way to calculate the risk factor of overweight or underweight is to check with BMI (Body mass index) Calculator; according to the CDC (Centers for Disease Control and Prevention)

  •     If your BMI is less than 18.5, it falls within the underweight range.
  •     If your BMI is 18.5 to 24.9, it falls within the normal or Healthy Weight range.
  •     If your BMI is 25.0 to 29.9, it falls within the overweight range.
  •     If your BMI is 30.0 or higher, it falls within the obese range.

Weight loss diet plan

Check Your BMI -

https://www.plus100years.com/bmi-calculator

 

Obesity:  Men vs Women

We have come a long way to remove gender inequality, but do you know gender differences play a critical role in the development of obesity?


" Females are at double the risk of being overweight or obese and the associated risk of physical and psychological comorbidities.  

Sadly, Women have two times higher rate of mortality in obese women in comparison with obese men. "


Mainly these differences can be explained by the difference in medical comorbidities and emotional & psychological issues.

For example, post-pregnancy women divert their full attention to raising the child and looking after his/her needs instead of shading the extra pounds accumulated during pregnancy. 

Clinical determinants in women like Hormone contraceptive pills, conditions like Polycystic Ovary Syndrome (PCOS), Infertility treatment, Pregnancy, Brest feeding duration, and menopause critically play an essential role in gender disparities in obesity. 
 

Junk Food - Shall we Avoid This Food?

When I say junk, I do not only point to burgers, pizzas, or street-side foods. All the foods high in sugar, saturated fat, and refined carbs and low in protein and fiber are on this target list.


1. Know your food

The biggest issue that arises when it comes to weight gain or weight loss is the misconception related to which food is healthy, which food I should include, and which food is best according to the genetic makeup and environment of a particular person.

For instance, we see the foreign influencer talking about the benefits of blueberries, get influenced, and start hunting for the same without understanding that non-native blueberries coming to India will have a lot of preservatives (harmful), and we can get the same may be better nutrients in strawberries grown in and around.

We avoid desert and wheat-based foods for being high carb and choose gluten-free pizzas believing it to be low carb (influence of advertising), but what’s the reality? Gluten-free pizza can be high in carbs, sugar, and lesser protein.

Also, you have to make smart choices among healthy food items; for instance, avocado and banana both have tonnes of health benefits, but avocado is high in fat, protein, vitamin K and calories, and on the other hand, banana is high in vitamin B6, sodium, carbs high glycemic value comparatively.

Hence, based on my requirement, I will choose either of them.
Weight loss diet plan

 

2. Plan Your Food

If I ask a question to all, what makes you eat outside or go for a quick fix? All the answers will be pretty similar, forgot to get the lunch, couldn’t prepare anything at the last movement, missed the ingredients of the dish I wanted to prepare, etc. But why did it happen?

Because you didn’t plan your meals beforehand, that is a night before or on the weekends. Just prepare the list of healthy dishes and ingredients depending upon the cooking you are going to do; mind you do not forget the snaking hours plan some healthy snacks and shop altogether.

By doing this, you will not have crises of ingredients at the last movement, and if you have planned healthy snacks like fruits or nuts along with the main meal, you will ace the healthy lifestyle goals since those are the time you make the unhealthiest decisions
 

3. Right Food:

Most people wonder why they are feeling hungry and craving food within a few hours of eating. That’s because you are not taking enough protein and fiber in your meal.

Fiber and protein take longer to digest; hence they prevent sudden glucose spike, makes you fuller for longer, and prevents frequent snaking & cravings for carbs and sugar.

The feeling of satiety also prevents midnight snacking, hence effective in maintaining the right balance and gap between two consecutive meals.

Many researchers have observed that if you drink water half an hour before a meal, you tend to prevent overeating. Moreover, water is calorie-free and an excellent choice of drink to replace high-calorie drinks.
 

4. Correct your sleeping cycle and stay stress-free

To keep up with a rapidly changing lifestyle, people always compromise with sleep, thinking; what wrong can happen if I sleep less? I am working for 22 hours a day, earning more money; I can buy anything I want. But my friend's good health is something you must build, and prevention is always better than cure.

I am saying this because researchers have found that those who sleep less and pile up bundles of stress are more prone to snacking junk and hence resulting in obesity. In fact, upon obesity, self-esteem issues arise, which leads to binge eating disorders.
 

Foods to Avoid In Obesity

What foods we can consume to avoid obesity is among the top frequently asked questions. But you know what is more interesting yet simple, the answer.

Because you don’t have to stress yourself to prevent obesity, instead readily available foods in your nearby market can help you to reach your goal.

For Instance, Whole grains like whole wheat, brown rice, quinoa, etc., are the complex carbs you need in your diet.

Fiber is something that, with minimal calories, keeps you fuller for longer, and you can get fiber as well as essential vitamins and minerals in colorful fruits and vegetables, not specifically potatoes.

Keep in mind that never substitute whole fruit with fruit juice if you do so, you lack fiber.

Fats are always criticized for weight gain, but not all fats are bad; the polyunsaturated fats from Nuts, seeds, fish, plant oils, and fruits like avocado can enhance your eating quality and may not contribute to obesity.

For protein, the game changer, you may consume poultry products, tofu, mushrooms, nuts, seeds, etc. Protein is a building block for muscle; hence never miss it in your diet.

Other tips:  drink plenty of calorie-free water, and avoid the foods like sugary beverages, refined grains, fried potatoes, red meat, and other highly processed foods.

 

7 Days Diet Plan For Weight Loss 

North Indian Diet Plan for weight loss

 Monday 

 Early morning 

 Detox water 

 Lemon + Honey + Warm Water

 Breakfast           

 Besan cheela along with fresh curd

 Mid snack           

 One banana and half a pomegranate

 Lunch               

 1 roti along with mixed veg sabzi and 1   bowl of dal

 Evening Snack 

 Black tea + Makhana

 Dinner              

 3/4th cup masala oats + 1 grilled fish

 Bedtime            

 Cinnamon, ginger, and mangosteen   powder tea

 

Tuesday 

 Early morning

 Detox water

 Lemon + Honey + Warm Water

 Breakfast          

 2 Panner paratha with 1 small bowl of   curd/yogurt

 Mid snack           

 Papaya 1 bowl

 Lunch                

 1 cup of millets pulao with mixed palak dal

 Evening Snack 

 Green tea + puffed Amaranthus

 Dinner                 

 1 cup masala oats and 100 g boiled breast   chicken

 Bedtime         

 Cinnamon, ginger, and mangosteen   powder tea

 

Wednesday 

 Early morning  

Detox water

 Lemon + Honey + Warm Water

 Breakfast           

 Dalia with veggies and a glass of milk

 Mid snack          

 2  kiwis and 4 Almonds

 Lunch               

1 cup brown rice along with 1 bowl Palak chole and dal

Evening Snack

green tea + handful of roasted peanuts

Dinner               

chicken soup with veggies

Bedtime     

Ashwagandha and cardamom low-fat milk 

 

Thursday 

Early morning

Detox water

 Lemon + Honey + Warm Water

Breakfast       

Egg/ paneer bhurji with one oats roti

Mid snack       

one pomegranate and chia water

Lunch              

Dalia kichadi with 1 cup of Palak & fenugreek leaf sabji

Evening Snack

black tea + small bowl of puffed rice

Dinner          

Soya sabzi with multigrain roti and cucumber raita

Bedtime

cinnamon, ginger, and mangosteen powder tea

 

Friday 

Early morning

Detox water

 Lemon + Honey + Warm Water

Breakfast 

Moong dal and Semolina chilla with curd

Mid snack          

One small bowl of Guava + handful of peanuts

Lunch              

multigrain khichadi with veggies

Evening Snack

black tea + makhana

Dinner           

Jowar Dhokla

Bedtime           

Ashwagandha and cardamom low-fat milk 

 

Saturday 

Early morning

Detox water

 Lemon + Honey + Warm Water

Breakfast       

1 cup of oats porridge with toned milk and 4 almonds

Mid snack   

1 apple + handful of flax/sunflower seeds 

Lunch                

Quinoa khichadi with sauteed veggies

Evening Snack

green tea + 20-30 g of roasted black chana

Dinner               

black chana curry/sabzi, roti, and curd

Bedtime           

cinnamon, ginger, and mangosteen powder tea

 

Sunday 

Early morning

Detox water

 Lemon + Honey + Warm Water

Breakfast     

1 stuffed paratha with egg/paneer bhurji

Mid snack          

5-8 strawberries + 5 walnuts

Lunch               

Small bowl of brown rice along with breast chicken gravy and salad 

Evening Snack

green tea + 2 digestive biscuits

Dinner              

Panner roti roll with veggies

Bedtime           

Ashwagandha and cardamom low-fat milk 

 

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South India Diet Plan for Weight Loss

India has a rich diversity, and you can notice the same diversity in terms of food habits as well.

As you move from North to South gradually, you will notice a huge difference in food preparation and preferences. Hence, we can’t have a universal diet plan for Indians.

Monday 

Early morning

detox tea

Breakfast          

3 jowar Idly and peanut chutney + green tea or coffee

Mid snack           

Any seasonal fruit (1 no.)

Lunch           

Millet kichadi with any veg curry and buttermilk

Evening Snack 

1 cup of green tea with two digestive biscuits

Dinner             

2 roti/pulkai along with mashed spinach curry (keerai masiyal)

Bedtime             

1 cup of warm milk with turmeric 

 

Tuesday 

Early morning  

detox tea

Breakfast          

2 oats Rava dosa along with Tomato, Onion chutney; 4 soaked almonds + tea/coffee

Mid snack     

Any seasonal fruit (1 no.)

Lunch               

Nellikai sadam with broad beans and lady finger curry 

Evening Snack

approx. 50g of boiled peanuts

Dinner            

2 roti along with mixed dal, tomato & onion salad, and 1 cup of low-fat buttermilk

Bedtime         

1 cup of warm milk with turmeric 

 

Wednesday 

Early morning

detox tea

Breakfast       

2 pesarattu along with Allam pachodi, 4 walnuts, and green tea

Mid snack        

Any seasonal fresh fruit juice

Lunch                

1 small bowl of brown rice with beetroot coconut iguru, sprouts, and 1 cup of buttermilk

Evening Snack 

1 cup green tea + 5 Soaked Almonds

Dinner                

2 multi-grain roti along with mixed veg kurmal, and 1 cup of low-fat curd.

Bedtime            

1 cup of warm milk with turmeric 

 

Thursday 

Early morning  

detox tea

Breakfast           

1cup wheat vegetable upma + 1 cup green tea

Mid snack           

cucumber juice + 4 almonds

Lunch                

1 cup Millet rice along with 1 cup ridge guard daal, tomato salad, and 1 cup curd

Evening Snack

1 cup of black coffee + Makhanas

Dinner               

2 roti along with mixed veg curry, 1 piece of grilled fish, and 1 cup of low-fat buttermilk

Bedtime             

1 cup of warm milk with turmeric

 

Friday 

Early morning 

detox tea

Breakfast         

2 protein dosa with mixed dal + Allam chutney + 1 cup green tea

Mid snack           

1 small glass of fresh watermelon juice + 3 soaked almonds

Lunch                 

1 cup of coconut rice along with chicken curry and low-fat curd.

Evening Snack 

unsalted popcorn and 1 cup of black coffee

Dinner                

2 roti along with mixed leafy vegetable dal and 1 glass of buttermilk.

Bedtime            

1 cup of warm milk with turmeric 

 

Saturday 

Early morning 

detox tea

Breakfast           

vegetable Omelet with 2 eggs + filter coffee with low-fat milk

Mid snack          

one seasonal fruit + 2 almonds

Lunch                 

1 small cup bowl white rice along with mixed veg curry, and 1 cup raita with cucumber

Evening Snack 

1 glass of coconut water + 1 flaxseed laddu

Dinner                

1 small cup of millet rice along with beans & coconut curry, salad, and buttermilk

Bedtime             

1 cup of warm milk with turmeric 

 

Sunday 

Early morning

detox tea

Breakfast           

Moong dal dosa + pudina chutney + 1 cup of green tea

Mid snack           

fenugreek sprout salad

Lunch              

1 cup Millet rice along with breast chicken gravy, tomato salad, and 1 cup raita

Evening Snack

1 cup of black coffee + 5 walnuts

Dinner               

2 multigrain roti along with panner high protein curry and salad

Bedtime             

1 cup of warm milk with turmeric 

 

Note: There are different types of detoxed tea, like cumin seeds tea, cinnamon tea, cucumber water, etc., and you may choose based on your preference.

 

Also Read : (5 Amazing Tea Ideas) How to Prepare Healthy Teas?

 

US Diet plan for weight loss

Food is an essential and integral part of our life, let that be in India, the US, or any part of the world. But if not managed properly may be the reason for various diseases and obesity.

Hence, here is the diet plan which can help you keep up the hustle and bustles of the day and nourishment to body prevent obesity.

Monday 

Breakfast           

mashed avocado and a fried egg on a slice of whole-grain bread

Lunch               

Tuna salad with lettuce, cucumber, and tomato

Evening Snack 

Apple slice and peanut butter

Dinner               

Chicken bone soup with a small bowl of grilled veggies

 

Tuesday 

Breakfast         

Oats, apple, roasted peanuts, and dates smoothie  

Lunch                  

Sauteed Broccoli chicken salad

Evening Snack 

blueberries and coconut yogurt

Dinner                

Boiled vegetable salad

 

Wednesday 

Breakfast           

watermelon, strawberries, beets, coconut, and coconut water smoothie

Lunch                 

Sauteed veggies, chicken breast baked

Evening Snack

fat-free Greek yogurt and mixed berries

Dinner                

chickpeas, tofu, and green veggie salad

 

Thursday 

Breakfast           

Bee pollen, orange, half lemon, half inch ginger, Black pepper, turmeric, and water smoothie (anti-inflammatory smoothie

Lunch                 

Chicken salad with lettuce and corn

Evening Snack 

Mixed nuts

Dinner                

Tomato and beetroot soup with grilled veggies and tofu.

 

Friday 

Breakfast         

Sweet spinach smoothie (spinach, 1 ripe pear, 15 grapes, fat-free Greek yogurt, avocado, and fresh lime juice)      

Lunch                 

tofu, Sprouts (black gram, mung bean), grilled beans, broccoli salad

Evening Snack

dark chocolate and almonds

Dinner                

Whole wheat toast with canned fish

 

Saturday

 

Breakfast          

Muesli with Raspberries

Lunch                 

Chicken & Cucumber, lettuce Wraps

Evening Snack 

Chia pudding

Dinner                

Zucchini-chickpea veggie burger


Sunday 

Breakfast           

Green smoothie (cucumber, green apple, spinach, kale, hemp seeds, and celery) 

Lunch                 

Chipotle-lime Cauliflower Taco Bowls

Evening Snack 

Spicy Avocado

Dinner                

Veggie and Hummus Sandwich

 

5 FAQs Related to Weight loss.

1. How does weight loss work?

Some people are more readily able to lose weight than others. But by burning more calories than they consume, everyone loses weight. The main point is that calories matter. You must consume fewer calories or spend more calories via physical exercise to reduce weight.

2. Can weight loss cause hair loss?

People who lose weight through restricted diets or weight reduction surgery may have temporary hair loss as a side effect. Nutritional deficiency or physical stress may be to blame. Telogen effluvium, which is the term used to describe this kind of hair loss, is a typical reason for hair loss.

3. Will weight loss lower blood pressure?

One of the best ways of life adjustments for lowering blood pressure is weight loss. Even a minor weight loss can help lower blood pressure if you are obese or overweight. The potential for lower blood pressure increases with weight loss. Lowering your blood pressure medication dosage as you lose weight or stop taking it altogether could be workable.

4. What is weight loss surgery best?

You may lose a lot of weight with any weight reduction surgery, but each has benefits and drawbacks.

For example:

More people tend to lose more weight with a gastric bypass or sleeve gastrectomy than with a gastric band. The risk of major surgery is higher with a gastric bypass or sleeve gastrectomy.

Gastric bands are detachable, so the procedure may be undone if it leads to significant issues. Complications are often higher with a gastric bypass or sleeve gastrectomy.

Consult your surgeon about the various procedures for weight reduction surgery to determine which is ideal for you.

12  Quick Weight Loss Suggestions

  1. Never miss breakfast.
  2. Consume everyday meals.
  3. Eat a lot of fruit and vegetables.
  4. Increase your activity level, and
  5. Sip lots of water
  6. Consume high-fiber meals
  7. Examine food labeling
  8. Use a smaller plate, please.
  9. Avoid banning food.
  10. Don't have junk food on hand
  11. Drink less alcohol
  12. Make a meal plan.

 

Last Line 

Weight loss is a long journey to get a good result we just need patience. In this article, we discussed many important points about weight loss diet plans, for your personalized Weight Loss Diet Plan, consult our Weight Loss experts.WhatsApp for more details: 9398601060 

 

                                                                         "  Save This Article For Your Weight Loss Journey "

 

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