Indian diet plans

Question

My height is 6 ft and I weigh 83 kgs. I have just started working out daily around 1 hr every day.  I do muscle building different body part different days and 10 mins of cardio everyday. I am a non-vegetarian. Please suggest a diet plan to help me lose 10 kgs

  • Nutritionist

    Thanks for using Curill. According to your height and weight, your BMI is 25.08 kg/m2, which makes you fall in overweight category, according to Asian WHO cut offs. Weight loss procedure is highly individualistic and depends on a person’s metabolism. If your metabolism is high, then you can target 1-1.5 kg of weight loss every week, which is ideal and healthy. Also, for that, indulgence in some high intensity activity like push-ups, planks, cardio, etc. to increase the BMR is required. You can start with basic exercises like brisk walk, moving to jogging, and then to running for atleast 30 minutes a day. This will also save your cost of gymming and will give you equal and sustainable results. Here is a food plan and sample diet plan made for you: 

    Milk (double toned/ Skimmed milk)

    3 glasses

    1 glass milk = 300 ml each

    Curd

    100 gm

     

    Egg whites

    4

    No yolk

    Chicken/fish

    40-50 gm

    2 pieces

    Pulse

    2 katori (50 gm)

    (any kind of dal but prefer whole pulses)

    Vegetables

    400-500 gm

    2 katori sabzi cooked + 2 katori salad

    Fruits

    1 medium

    Avoid banana, mango, litchi, cheeku, watermelon.

    Cereals

    100 gm

    1 small chapatti= 20 gm wheat flour

    1 bread = 25-30 gm

    1 katori oats/wheat flakes = 20 gm

    Fats

    4 tsp (15 gm)

    1 tsp = 5 gm

    (no butter, ghee, mayonnaise, cheese spreads, etc.)

    Sugar

    1 tsp

    1 tsp = 5 gm

    Nuts

    5-6  almonds, walnuts

     

                                                   

        DIET PLAN

    Early morning (6:00 – 6:30 am) – brisk walk/jogging for 30 minutes

    1 cup green tea/lemon tea/warm lemon water (w/o sugar) + 5 almonds/walnuts

    Breakfast (8-9 am)

    1 glass milk w/o sugar (1 full glass –300 ml) + 2-3  brown bread/multi-grain bread sandwich /1 big bowl muesli/oats/dalia+ egg whites (2)

    Mid morning (11:00 am)

    1 fruit +

    Lunch (1-2 pm)

    2 small chapatti (w/o ghee)+ 1 medium katori sabzi (less)+ 1 katori daal (w/o tadka and oil) + 1 katori curd + salad (more)

    Before gym

    ½  glass milk (1 tsp sugar) + 2 egg whites

    Evening time (Gym)

     

    Post gym

     ½ glass milk + sprout corn salad/sprouts-oats salad /soyabean-corn salad

    Dinner (8-8:30 pm)

    1 small chapatti (w/o ghee)+ 1 katori sabzi (less) + salad (more) + roasted chicken/fish  

    Bedtime (10-10:30 pm)

    1 glass plain milk (w/o sugar)

    You can also make your own combination within the particular meal. Restrict your intake of refined products like white bread, biscuits, cookies, mathris, cakes, pastries, etc. (Once in 2 weeks is fine). Restrict your intake of fried foods, fast food items and processed foods like burgers, French fries, pizza, parathas, samosas, etc. Eat more of salad and less of cooked vegetables. Restrict your intake of potatoes, sweet potato as they have high carbohydrate content. Use vegetable oils in place of ghee, butter, mayonnaise, etc. Avoid rich gravies in food items as they are loaded with oil or ghee. Quit alcohol and smoking (if taken). If you feel hungry, you can have a plate of salad topped with lemon. Most importantly, drink at least 10-12 glasses of water in a day. This will keep your stomach full and you will feel less hungry. You may feel that we have told you a lot to eat. But it’s never about eating less, but eating right, in right time and in right proportion. Weight loss is always better when a healthy diet is accompanied with an exercise routine. You are doing that part and you will get good results soon. Best of luck!