Indian diet plans

Question

I find it difficult to regularly exercise due to my job. My current weight is 100 Kgs and height is 5’6. Please suggest a diet plan for losing 10 kgs weight. I am a vegetarian.

  • Nutritionist

    Thanks for using curill. According to your height and weight, your BMI is 35.84 kg/m2, which makes you fall in morbid obese category, according to Asian cut offs. You really need to lose atleast 25-30 kg to control your condition. Because you have high chances of developing obesity related co-morbidities (if not any) like diabetes, CVD, etc. Morbid obese patients find it difficult to lose weight. Also, weight loss procedure is highly individualistic. For permanent weight loss, include a healthy diet along with exercise routine in your schedule. For that, indulgence in some high intensity activity to increase the BMR is required like cardio, push-ups, planks, crunches, etc. If that is not possible for you, 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. Also, please note that this is only for your weight loss period. After your weight loss, you will be increasing few foods in your diet with proper consultation. Please be patient as permanent weight loss takes time. Here is a food plan and sample diet plan made for you: 

    Milk (double toned/ Skimmed milk)

    2 glasses

    1 glass milk = 300 ml each

    Curd

    100 gm

     

    Paneer (fat free)

    50 gm

    2-3 pieces

    Pulse

    2 katori (50 gm) + 1 katori sprouts/roasted chana

    (any kind of dal but prefer whole pulses)

    Vegetables

    500-600  gm

    2 katori sabzi cooked + 2 big katori salad

    Fruits

    1 medium

    Avoid banana, mango, litchi, cheeku, watermelon.

    Cereals

    100 gm (equal to 5 small phulka)

    1 small chapatti= 20 gm wheat flour

    1 bread = 25-30 gm

    1 katori oats/wheat flakes = 20 gm

    Fats

    3 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 + paneer slices

    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/sprouts/kala chana/dhokla

    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) + 1 katori dal

    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. and 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. Avoid rich gravies in food items as they are loaded with oil or ghee. Have 3 salt free days in a week. If you have thyroid issues, than restrict your intake of soyabean and soya products like tofu, soya milk, chips, etc.

    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. If you don’t have time in morning, you can increase your hours of exercise in evening and move nuts anywhere in the day. Best of luck!