Preventive Healthcare

Diet Chart for Weight Loss for Both Men and Women

Best Diet Plan for Weight Loss – Men and Women

There is no best single meal suitable for weight loss. However, avoiding processed
foods and eating whole wheat food is always better for a good start. Food items like
carbohydrates, potatoes, rice, and sweets are responsible for weight gain. Therefore,
you need to follow a diet chart for weight loss to eat only those foods that won't add
extra calories to your body.

Indian Diet Plan for Weight Loss for Men

Plant-Based Diet

Men should follow a whole food, plant-based (WFPB) diet to lose weight. WFPB is not
similar to vegan foods, excluding all animal product types. Such Indian food for
weight loss comprises animal products like eggs, chicken, fish, cheese, and yogurt.
Such a diet is packed with high fibre; following this diet plan will keep you from heart
disease.

Low-Carb Diet

Men are more likely to develop visceral fat as compared to women. Thus, a low-carb
diet can also help in weight loss. Any diet that fights against such body fat is suitable
for men. Hence, it is suggested that men follow a low-carb weight loss diet plan that

Ensure to drink around 8-12 glasses of water and avoid starving at any point in the
day. Whenever you are hungry, grab yourself some fruit. Being fibre-rich and low-fat,
fruits satisfy your hunger without increasing calorie intake.
includes vegetables, meat, eggs, fruits, and nuts. High Protein Diet

Protein is the filling macronutrient, and including that in your Indian diet chart for
weight loss will keep you satiated for longer. This high-protein diet includes fish,
chicken, lentils, eggs, and tofu. With multiple plant and animal-based options
available, you can easily customize your protein diet as per your choice.

Indian Diet Plan for Weight Loss for Women

Mediterranean Diet

This diet is the best way to lose weight for women who don't want to follow a
restrictive diet. Mediterranean diet includes fruits, vegetables, nuts, whole grains, and
olive oil and is considered one of the healthiest diets. This Indian diet chart for weight
loss, however, prohibits processed foods, sweet beverages, refined grains, and red
meat.

Low-Carb Diet

If you love to follow a structured diet with straightforward guidelines, then you can
choose a low-carb diet. If you have some underlying medical condition or in case of
pregnancy, you must avoid this diet. A low-carb diet will improve your hormone level
and help you with menstrual regularity. Such a diet plan works better for short-term
weight loss than low-fat diets.

Usually, a low-carb diet is rich in protein and non-starchy vegetables. Thus, you must
include eggs, fish, non-starchy vegetables like broccoli and cauliflower, fruits like
oranges, strawberries, raspberries, and nuts like walnuts, almonds, chia seeds, etc.

DASH (Dietary Approaches to Stop Hypertension) Diet

This is another effective weight loss diet. The DASH diet includes eating vegetables,
whole grains, fruits, and foods that are rich in salt and sugar and help to lower blood
pressure in women. So, to reduce obesity or excess belly fat, go with the DASH diet
plan to see great results.

Everyone can follow the above-mentioned Indian diet plan for weight loss. However, it
is advisable to consult your doctor before following any diet plan.

Weight Loss Diet Plan Chart – (Day Wise)

You must follow a diet plan containing foods that are low in carbs and rich in fibre.
The main aim of such a diet plan is to limit the weekly diet to fruits and vegetables. In
this diet plan, non-vegetarians can consume protein by eating chicken, while
vegetarians can get protein from brown rice. Such a diet plan can surely help you lose
weight to a considerable extent. You must consult with your doctor before following
this diet plan.

Here is the day-wise diet chart for weight loss.

Day 1

On the first day, you should take as many fruits as possible. However, including more
watermelon and muskmelon is better, as these fruits are fibre-rich. You can also have
fruits like oranges, papaya, and apples.

Ensure to drink around 8-12 glasses of water and avoid starving at any point in the
day. Whenever you are hungry, grab yourself some fruit. Being fibre-rich and low-fat,
fruits satisfy your hunger without increasing calorie intake.
 Time Meal
Day 1
8:00 AM 1 medium size apple

10:30 AM Sliced muskmelon (1/2 bowl)

12:30 PM Watermelon (1 bowl)

4:00 PM 1 big Mosambi or Orange

Pomegranate salad with 1 cup of

6:30 PM
muskmelon

8:30 PM ½ cup watermelon

Day 2

Your day 1 was on fruits; now it's time to eat vegetables. It is advisable not to include
oil while cooking, as oil is high in calories. You can use olive oil or butter to enhance
the taste if required. Similarly, avoid consuming potatoes in fried form or in the form of
chips. If you are hungry at any time of the day, consume vegetables.

Time Meal

8:00 AM Boiled potatoes (1 cup)

10:30 AM Cucumber (1/2 bowl)

Lettuce, cucumber, spinach and

12:30 PM
capsicum (1 cup each)

Sliced carrots (1/2 cup), lemon juice (1

4:00 PM
glass) with a pinch of salt

6:30 PM Boiled broccoli (1 cup) and green peas

8:30 PM 1 cucumber
Day 3
On the third day, you must take both vegetables and fruits. You can keep the fruits and
vegetables you ate in the first two days. However, it would help if you avoid bananas and
potatoes.
From day three, your body will start to adjust to this diet plan. After eating vegetables
throughout the day, fruits will be a welcome addition for you as it will enhance the taste.

Time Meal

8:00 AM Muskmelon (1/2 bowl)

10:30 AM Pineapple or pear (1 cup)

Lettuce, cucumber, spinach and capsicum (1 cup

12:30 PM
each)

Sliced carrots (1/2 cup), lemon juice (1 glass)

4:00 PM
with a pinch of salt

6:30 PM Boiled broccoli (1 cup) and green peas

8:30 PM 1 cucumber
Day 4

Bananas are packed with pectin, which helps in digestion. They also give you instant
energy, keeping you going throughout the day. So, today, you can eat eight small
bananas throughout the day.

You can divide the consumption across your snacks and meal time. You can also
drink one glass of milk for your breakfast, lunch, and dinner. You can also replace milk
with a bowl of soup.

Time Meal

8:00 AM 2 bananas

10:30 AM 1 banana

Milkshake containing 2 bananas, a dash

12:30 PM
of cocoa powder, and a glass of milk

4:00 PM 2 bananas

6:30 PM 1 banana and 1 glass of milk

8:30 PM 1 glass of milk

Day 5
On this day, you can eat a bowl of brown rice. If you are vegetarian, you can take a bowl of
brown rice for lunch, but ensure to use minimum oil while cooking. But, if you are non-
vegetarian, you can opt for lean protein milk like fish or chicken breast or skinless chicken
with six tomatoes.
Time Meal
8:00 AM 3 tomatoes
Brown rice (1/2 cup) sautéed
10:30 AM
assorted veggies.
12:30 PM 2 tomatoes
4:00 PM Brown rice (1 bowl)
1 tomato with ½ cup of sautéed
6:30 PM
veggies
A bowl of tomato soup with a
8:30 PM
bit of salt and pepper
Day 6

The 6th day follows the same pattern as the previous day, adding uncooked or
cooked vegetables. However, you must eat boiled or steamed vegetables, and your
salad should be fairly dressed. A mix of vegetables will provide your body with the
desired fibre. Also, avoid potatoes, fruits, and sweet potatoes today. Non-vegetarians
can go with skinless 500g chicken along with vegetables except tomato.

Time Meal

8:00 AM 3 tomatoes

Brown rice (1/2 cup) sautéed assorted

10:30 AM
veggies.

12:30 PM 2 tomatoes

4:00 PM Brown rice (1 bowl)

6:30 PM 1 tomato with ½ cup of sautéed veggies

A bowl of tomato soup with a bit of salt

8:30 PM
and pepper
Day 7

You can eat brown rice with boiled vegetables for lunch on the last day. To hydrate
your body, you can take sugarless fruit juice after each meal to complement your
nutrient-rich vegetables. This way, you will get the desired energy with rice and
vegetables, which will help your body to function properly, and the fruit juices will flush
the toxins out of your body. Ensure to stay away from sweet potatoes and potatoes.

Time Meal

9:00 AM 1 glass of orange or apple juice

½ cup sautéed veggies with ½ cup brown

12:30 PM
rice

Watermelon (1 cup) with a few assorted

4:00 PM
berries