Indian diet plans

Question

I am unable to do exercise due to my job so please suggest diet chart so that I can reduce weight fast. Am a non-vegetarian and my height is 150 cm and weight is 58 kg. 

  • Nutritionist

    Thanks for using Curill. According to your height and weight, your BMI is 25.78 kg/m2, which makes you fall in pre obese 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. Since you reported that you can’t do exercise, your weight loss will take time. For getting a healthy weight, it’s not necessary that you have to hit the gym. 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 which will help you to maintain an ideal body weight.

    Milk (double toned/ Skimmed milk)

    2 glasses

    1 glass milk = 300 ml each

    Curd

    100 gm

     

    Egg white

    2 medium

    No yolk

    Chicken/fish/Paneer (fat free)

    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 ( equal to 4 small chapatti)

    1 small chapatti= 20 gm wheat flour

    1 bread = 25-30 gm

    1 katori oats/wheat flakes = 20 gm

    Fats

    2 tsp (10 gm)

    1 tsp = 5 gm

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

    Nuts

    4-5 almonds, walnuts

    1-2 tsp flax seeds

     

                                                

        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) + 4-5 almonds/walnuts/flax seeds (alternate days)

    Breakfast (8-9 am)

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

    Mid morning (11:00 am)

    1 fruit + ½ katori sprouts/roasted chana/kala chana

    Lunch (1-2 pm)

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

    Teatime (4-5 pm)

    1 cup weak tea or coffee + ½ katori roasted chana

    Evening Brisk walk (20 minutes)

     

    Post walk

    1 glass warm lemon + 5-6 curry leaves

    Dinner (8-8:30 pm)

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

    Bedtime (10-10:30 pm)

    1 glass plain milk (w/o sugar) + flax seeds (1-2 tsp)

     

    You can also make your own combination within the particular meal. You can also shift mid morning to tea-time and vice-versa. 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. If you feel hungry, you can have a plate of salad topped with lemon. Flax seeds are good source of omega 3 fatty acids which is helpful for body. 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.