Indian diet plans

Question

I am unable to exercise due to my job. Please suggest a veg. diet plan to help me lose 10 kgs as soon as possible. My weight is 92 Kgs and height is 5’11.

  • Nutritionist

    According to your height and weight, and as per WHO Asian cut offs, your BMI is 29.11 kg/m2, which makes you fall in obese grade 3 category. You are too young to be obese of such higher grade. Sedentary lifestyle, sitting jobs, altered sleep patterns, no physical activity, alcohol, smoking, social parties, etc. disturbs our body’s natural circadian rhythm leading to weight gain. If not controlled, you will enter into morbid obese category where your risk of developing metabolic diseases like diabetes, hypertension, heart disease, etc. will increase. You need to lose atleast 20 kg weight in order to come under normal weight category.

    For weight loss, a healthy balanced diet, proper meal times, proper sleep and regular physical activity is required. The given diet plan is less in calories and fat, and will help you to meet the daily requirements. Along with that, you have to do daily physical activity of moderate intensity. This does not mean hitting gym. Spend atleast 30 minutes daily to do simple activities like brisk walk, jogging, running, etc. Make your health and living a priority and taking out time for your health will not be difficult then. The higher the BMR, the more calories you will burn. Follow the food plan and sample menu plan. Please note that the following food plan is for your weight loss period only. Be patient to lose weight.

     

                                                                 FOOD GROUP

    Milk (Double toned milk)

    2 glasses (600 ml)

    1 glass milk = 250 ml each

    Curd 

    1 katori (100 gm)

    Double toned

    Paneer (fat free)

    60 gm

    3 medium slices

    Pulse

    2 katori daal

    (any kind of dal but prefer whole pulses)

    Vegetables

    500-600 gm

    2 katori sabzi cooked + 2 katori salad

    Fruits

    2 medium

    Avoid banana, cheeku, mango.

    Cereals

    80 gm (equal to 4 small chapatti/phulka) 

    1 small chapatti= 20 gm wheat flour

    1 bread = 25-30 gm

    1 katori oats/wheat flakes = 20 gm

    Sugar 

    2 tsp

    1 tsp = 5 gm

    Fats

    3 tsp (15 gm)

    1 tsp = 5 gm

                                                   

     SAMPLE DIET PLAN

     

    Early morning (15 minutes jogging)

    1 cup green tea

    Breakfast

    1 small glass milk w 1 tsp sugar (250 ml) + 2 brown bread sandwich/multi-grain bread sandwich /1 bowl muesli/oats/dalia + paneer slices 

    Mid morning (11 am)

    1 fruit + 1 katori dahi/chaach (1 glass)

    Lunch (1-2 pm)

    1 small phulka + 1 katori sabzi (w/o potato)+ 1 katori daal (w/o tadka and oil)+ salad (more)

    Tea-time (4-5 pm)

    1 cup plain milk + ½ katori roasted chana/sprouts/kala chana/boiled chola

    Evening (15 minutes brisk walk)

    1 glass warm lemon water (1 full lemon)/any citrus fruit

    Dinner (8-8:30 pm)

    1 small phulka + 1 katori sabzi (w/o potato) + ½  katori daal + salad (more)

    Bedtime (10-10:30 pm)

    1 small glass plain milk (250 ml)

     

    You can also make your own combination within the particular meal. You can also shift mid morning to tea-time and vice-versa. Keep the following restrictions in mind for the management of weight:  

    • Don’t skip your breakfast, as it is the most important meal of the day. Your lunch should be lighter than breakfast, and dinner should be the lightest meal of the day.
    • Do physical activity as you are doing. If you want to do at one time, do 30 minutes at a stretch. Instead of evening, you can also utilize your office break time for walk, or do it post dinner.
    • Quit alcohol and smoking (if any).
    • Green tea is rich in anti-oxidants which are really helpful in weight loss.
    • The food plan is made as close to normal as possible, with food reductions made in terms of portion size to control the weight, yet meeting the requirements of the body.
    • Drink double toned milk instead of full cream milk. 
    • Use more of whole grains and cereals like oats, dalia, wheat flakes, muesli, multigrain bread, etc. 
    • Go green. Eat more of green vegetables and salads and less of cooked vegetables.
    • Completely say no to refined products like white bread, biscuits, cookies, mathris, rusks, cakes, pastries, etc.
    • Avoid drinking fruit juices. Take fresh and organic fruits instead of preserved ones. 
    • Restrict your intake of fried foods, fast food items and processed foods like burgers, French fries, pizzas, pakoras, Samosa, chips, pickles, sauces, etc. 
    • Avoid rich gravies in food items as they are loaded with oil or ghee. Use vegetable oils in place of ghee, butter, mayonnaise, etc. Don’t put tadka on your dal or sabzi.
    • Limit your intake of sugar and sugar based beverages like honey, cold drinks, juices, jaggery, etc. 
    • Prefer home-made food only. 
    • Most importantly, drink at least 10-12 glasses of water in a day.

    If you feel any difficulty in following this, please feel free to write back to us.