True Blue Indian Weight Loss Diet Plan


True Blue Indian Weight Loss Diet Plan

Hello All!!!

If weight loss is your new year resolution then this post is definitely going to help you out! People usually face issues in weight loss while sticking to the Indian diet as it is calorie dense. This makes them go in for foreign cuisines that don’t suit their taste buds at all. Ultimately, the person gives up his or her weight loss mission just because they can’t have tasteless food forever. Anybody would give up for that matter!! What if I tell that you can continue to have Indian food with a little alteration and still lose weight!!! Would you want to try it? Did you just say yes! Read along!

You can relish Indian cuisine with a little tweaks and you have to remove a few things from your diet. However, this little sacrifice will make you get lighter and healthier. Before getting on to the diet plan you need to know about a few rules and they are as follows:

Rule 1: Eat after every two hours.

woman eating healthy salad

It isn’t necessary to wait till you get hungry! Eating every two hours will help your body’s metabolism work the right way.

Rule 2: Learn to control portions

portion control plate

You need to get your portion size right and that depends totally on your weight loss goals. For instance, one serving of fruit is equal to a fruit that is of the size of a tennis ball. If your fruit size is smaller, you should include more number of fruits. One serving of rice refers to one third cup cooked rice.

Rule 3: Say no to sugar

sugar kills us

You can get sufficient amounts of sugar from dry fruits and seasonal fruits. Added sugar is nothing but empty calories. To sweeten your food add stevia, which is a natural sweetener. Though honey and jaggery have health benefits, you should stay away from them too.

Rule 4: Drink lots of water

Urinary Tract Infection water

Hydrate yourself by drinking sufficient amount of water every day. Staying hydrated is very important.

Now let me present a diet plan in front you!


moong dal chilla protein breakfast

You can begin your day with a whole green moong dal chilla along with mint and dhania chutney.


Oats upma with a lot of veggies is another good option. Go in for steel cut oats as they have more fibre.

Mid morning snack

Chaas for healthy gut

You can make a refreshing chaas out of curd. Add jeera powder, green coriander leaves and rock salt.


Have a bowl of fruits. Include apple, guava, pear and pineapple. Add a pinch of rock salt and a dash of chaat masala for that extra zing! You will finish it up in no time!


You should include food from various food groups. You can mix and match and have a well balanced meal for lunch.


Weightloss Brown Rice Salad Recipe

You can choose anything from the list below

  • Phulkas- 2 nos
  • Brown rice- ½ cup
  • Cooked broken wheat- ½ cup
  • Jowar rotis
  • Methi or palak rotis


raw veggies

A cup of salad with a variety of raw veggies and half a cup of cooked sabzi would be a good deal. Do make sure that you have green veggies in your food.


You can choose anything from the list below

  • Dal – ½ cup (moong, toor)
  • Black eyed peas (raungi) – ½ cup
  • Rajma (kidney beans)- ½ cup
  • Chole (chickpeas)- ½ cup
  • Paneer- 50 g
  • Moong sprouts

Mid-afternoon snack

Make an uttappam with very less oil and enjoy it with tomato chutney.


Home made bhel

You can enjoy homemade bhel too. To one 1 cup of murmura add ½ a cup of roasted chana, ¼ cup plain roasted peanuts, little bit of onion, tomato and coriander. Add green mint-coriander chutney and enjoy!


Ideally, dinner, which is the last meal of the day should also be the lightest.

You can choose anyone from the following:

A bowl of soup. It can be palak soup or rasam.

spinach soup with heavy cream


Sprouts salad (1 bowl)

Take cooked sprouts- chana and moong – 1 cup. To this add raw vegetables- tomato, onion, carrot and cucumber. Dressing can be that of salt pepper and lemon! Salad dressing can be as simple as that!

Hope the above meal guide will help you make your choice!

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