Want to shed those extra kilos in a short period?
What you need is a good diet plan to compliment your fitness routine and put you on the right path to good health and weight loss.
When you are looking at losing weight, a large part of your results depends upon the food that you eat. The thumb rule is simple – in order to lose weight, you need to burn more calories than you would consume each day.
While following a diet plan, you also need to make sure that you get the right nutrition for your body to keep going.
If you are keen on losing weight, this article will tell you how you can plan a great diet that will help you achieve all your fitness goals.
Table of Content
How Much Should You Eat?
Keeping a good calorie count when you are on a 7-day weight loss plan is very important. Typically, women need between 1700-2000 calories a day while men require between 2200-2500 calories per day.
The most accurate way of determining how many calories you really need is by getting a BMI test done. In order to lose weight, you will have to cut down 500 calories from your diet and burn 500 calories more when you exercise. That leaves you with a total of 1000 calories less through the day.
This can result in the loss of about 1 to 2 kg in just a week. Of course, your metabolism, your level of fitness, and other factors will also enhance the results.
It is best to aim for sustainable weight loss instead of following extreme diets. These do offer 4-5 kg weight loss but the weight is gained back once you resume normal everyday diet.
How The 7-Day Diet Chart Works
The 7-day diet plan focuses on helping you improve your body function in order to get those calories burning. Here are a few things that this diet will do for you:
- The foods included help lower the cholesterol levels, allowing the body to lose more pounds naturally.
- The toxins and impurities are flushed out of your body. That reduces any bloating and keeps you feeling more energetic all day.
- The diet includes lots of fresh produce such as fruits and vegetables that naturally enhance your metabolic rate and help you burn more calories.
- This low-calorie diet helps additionally by lowering your blood pressure as well.
- This diet plan includes a good variety of wholesome foods that will help you get enough nutrients to maintain your physique in its best condition.
7 Day Indian Diet Food Recipes Chart For Weight Loss
This sample diet gives your body all the nutrients that you require in order to shed between 1-2 kilos per week. You can follow this sample diet for a week. You can follow this diet plan until you get to the target that you have set for yourself.
This plan keeps the Indian diet in mind and gives you food sources that are easily available. That way, you can stay consistent in your diet.
The snacks that are mentioned in this meal can be included in both your mid-morning and evening snack. You will have six meals with this plan:
- Mid-morning snack
- Evening snack
7 Days Diet Chart For Weight Loss
|Pre- Breakfast||1 glass of warm water with a teaspoon of honey. This helps improve your metabolism and gives you a good boost of energy.|
|Breakfast||1 bowl of skimmed milk+ 1 fruit (banana or apple) OR 1 plain dosa with a side of tomato chutney+ 2 salt biscuits+ 1 cup of black tea|
|Lunch||150 grams of brown rice + 1 bowl of rajma + 1 cup of mixed boiled vegetables
/ 150 grams of brown rice + chicken curry+ 1 cup of raw vegetable salad.
|Dinner||1 bowl of brinjal curry or soya curry + 2 phulkas + 1 glass of buttermilk/ 1 bowl of raw vegetable salad+ 1 glass of buttermilk.|
|Snack||1 cup of sprouted moong daal with a dash of lemon juice, chopped tomato and onions. This is perfect for a mid-morning snack and an afternoon snack. You can even substitute the sprouted beans with boiled channa.|
|Pre- Breakfast||First thing in the morning, drink a glass of green tea without any sugar. Adding some lemon juice is optional to give it a better taste.|
|Breakfast||1 bowl of oats or 1 bowl of poha or a 2 egg omelet+ 1 glass of soy milk without any sugar|
|Lunch||1 bowl of mixed vegetables / 1 bowl of fish or chicken curry + 2 phulkas+ 1 bowl of vegetable salad + 1 cup of yogurt with berries of your choice. You may also add seasonal fruits with the yogurt as per your preference and taste.|
|Dinner||1 bowl of khichdi (rice and lentils cooked together + 1 bowl of salad containing tomatoes, onions, sprouts and lemon juice with a garnish of pepper and salt. Just before you go to bed, drink one glass of skimmed milk with a dash of turmeric powder.|
|Snack||Munch on nuts like walnuts, almonds, or pistachios. You can have a handful of these mixed nuts. You can also opt for roasted nuts without any salt for a tastier option.|
|Pre- Breakfast||Soak a teaspoon of methi seeds in a glass of water overnight. In the morning, strain the mixture and consume it on an empty stomach.|
|Breakfast||2 slices of whole wheat toast with some low-fat butter or cheese spread / 2 idlis and chutney / 2 slices of toast + 2 scrambled egg whites. With the options mentioned above, also add a fruit that you prefer.|
|Lunch||1 bowl of daal+ 2 phulkas + 1 bowl of vegetable salad / 1 small cup of boiled or grilled chicken breast.|
|Dinner||1 bowl of cooked rice + 1 phulka with 1 cup of palak paneer/palak chicken + 1 glass of buttermilk.|
|Snack||1 bowl of popcorn without any butter or cheese/ 1 cup of black coffee with 2 wheat rusks. You can have a bowl of curd with berries or any seasonal fruit for your mid-morning snack as an added option.|
|Pre- Breakfast||Soak some fresh neem leaves in a glass of water the previous night. When you wake up the next morning, strain all the leaves out and drink the water.|
|Breakfast||Chicken or the vegetable sandwich made with whole wheat bread / 1 cup of vegetable upma. Add a banana along with the options mentioned above.|
|Lunch||1 bowl of brown rice + 1 bowl of dal / 1 bowl of thick chicken soup.|
|Dinner||1 bowl of chole curry/ chicken curry/ fish curry+ 1 cup of vegetable salad. Add a pinch of turmeric to a glass of warm skimmed milk and consume it just before you go to bed.|
|Snack||1 bowl of sprouts of your choice along with a cup of black tea/ 2 whole wheat biscuits+ 1 cup of black coffee. In case of an afternoon snack, it is best that you do not consume coffee and choose green tea or black tea instead.|
|Pre- Breakfast||Mix in 1 teaspoon of lemon with 1 glass of warm water. Make sure that you consume this on an empty stomach.|
|Breakfast||2 slices of whole wheat bread or multigrain bread with a cheese slice / 2 oats idlis with some green chutney. Along with this, you must drink a glass of sugarless green tea/ fresh coconut water.|
|Lunch||1 bowl of brown rice with a mixed vegetable curry/ 1 bowl of brown rice+ chicken curry with a side of a raw vegetable salad of your choice.|
|Dinner||1 bowl of tomato soup or clear chicken soup with a side of stir-fried vegetables of your choice. Just before you go to bed, drink a glass of buttermilk.|
|Snack||Roast flaxseeds and consume one 1 teaspoon. Make sure that you chew the well before you swallow. Along with this eat a bowl of low fat yogurt with berries or any fresh seasonal fruits of your choice. You can also have a bowl of fresh yogurt with chopped up tomatoes, onions, and cucumber.|
|Pre- Breakfast||Mix in a teaspoon of honey into a glass of warm water. Drink this first thing in the morning on an empty stomach.|
|Breakfast||1 bowl of oatmeal cooked with skimmed milk/ 2 idlis with green chutney. Add a fruit of your choice, preferably an orange or an apple with the choices mentioned above.|
|Lunch||1 bowl of daal or chicken curry + 2 phulkas + 1 bowl of greens such as spinach and broccoli.|
|Dinner||1 bowl of chicken or sauteed vegetable rice. Use brown rice to make this + 1 bowl of sprouts of your choice. Before you go to bed, drink one glass of warm milk along with a pinch of turmeric.|
|Snack||1 bowl of mixed fruits of your choice with a topping of fresh yogurt for your morning snack. For your evening snack, you can munch on a mixture of nuts like walnuts, pistachios, and almonds.|
|Pre- Breakfast||Drink a glass of green tea without any sugar. You can also boil a few curry leaves, tulsi and mint in a glass of water to make a herbal drink. Drink this first thing in the morning on an empty stomach.|
|Breakfast||1 cucumber sandwich made from whole wheat bread/ 1 plain dosa with some green chutney / 2 slices of bread with 2 scrambled egg whites + a glass of skimmed milk without any sugar.|
|Lunch||1 bowl of rice+ mixed vegetable curry/ 2 phulkas with chicken or fish curry +1 glass of buttermilk.|
|Dinner||2 chappatis with one bowl of mixed daals or 1 small bowl of chicken soup + 1 fruit of your choice.|
|Snack||Nuts like walnuts, almonds, and pistachios or a handful of roasted peanuts.|
Also read – Ayurvedic Diet Chart & Plan For Weight Loss
Tips To Make This Diet Plan More Successful
There are a few things that you need to keep in mind to make sure that you get the desired results with the above-mentioned plan:
- Do not consume any alcohol or fizzy drinks. They are a source of useless calories.
- Consume at least 8 glasses of water per day to get rid of toxins and also feel fuller for longer.
- Never skip breakfast. A good breakfast will get your metabolism going.
- Plan an exercise routine for at least 30 minutes each day. You can choose any activity that you enjoy including High-Intensity Interval Training (HIIT), swimming or weight training.
- Make sure that you eat fresh fruits and vegetables every day. They give you a good source of fiber. As a result, your digestion will get better and your body will be able to absorb all the nutrients that you consume more efficiently.
- Your diet should not consist of any processed foods or junk foods such as noodles, sodas, pastries, pizzas, or ice creams. These foods satiate hunger temporarily and will leave you with much stronger cravings.
- Breaking down the meals as mentioned above has maximum benefits. This keeps your body burning more calories to digest the foods that you consume. So it is a great idea to eat small portions of food more regularly.
- Make sure that the foods that you consume are low in calories and high in their nutritional value.
Foods That You Must Avoid during Diet
When you are on this 7-day diet plan, avoid the following foods:
- White bread
- White rice
- White Sugar
- Processed foods and fast food
This diet is designed to make sure that you lose weight safely and naturally. The distribution of your calorie restriction between exercising and your diet ensures that you get results faster and also results that last longer.