Table of Content

• Body Mass Index (BMI)

• Ingredients of a perfect diet plan

• Vegetarian Diet Plan for Weight Loss in 7 Days

• Non-Vegetarian Diet Chart for Weight Loss in 7 Days

Introduction

• Weight loss is often perceived as being unhealthy when it's pretty healthy in reality. It is natural for an individual to look for alternative unnatural weight loss techniques as it helps them to lose weight quickly without putting in much effort.

• A physically challenging weight loss regime demands consistency and meticulousness. If you lose weight fast, it will get back to you quicker. Our aim should always be to gradually and steadily reduce weight and try to maintain longevity.  

• You can aim at losing 1 to 2 pounds per week as a starter. 

• Body mass is considered to be subjective. Every individual will differ in height and physical appearance, determining their healthy weight gain or loss.

• A person who is 160 cm tall with a 60 kg to 62 kg body mass can be considered healthy, whereas someone who is 150 cm tall can be deemed overweight rather than someone with 170cm who is underweight with the same body mass. To understand how healthy you are, you should familiarise yourself with Body Mass Index (BMI).

Body Mass Index (BMI)

• By definition, "Body mass index (BMI) is an inexpensive and easy screening tool that allows you to estimate excess fat and understand whether your weight is ideal, underweight, overweight, or obese."

• BMI is calculated by measuring the weight in kilograms and dividing it by the square of your height in meters. Let us assume you are 1.8 m tall and weigh 75 kg. So your BMI would be (75 kg / 1.8 m2) = 23.36.

• According to WHO, "The majority of the Asian population are at higher risk of diabetes and cardiovascular diseases. Hence, they tend to have a BMI lower than the WHO cut-off list for being obese or overweight. For the general people of India, BMI is computed in a different way and has additional categories based on body fat. The normal BMI cut-off for the Indian population is 23."

Ingredients of a perfect diet plan

• Food that you consume can be categorized into different groups: Carbohydrates (Carb), Protein, Fat, Fibre, Vitamins, and Minerals. 

• Carbohydrates can be considered as the prominent suppliers of calories. To lose weight, one should go on a low-carb diet. Milk bread, sugary foodstuffs, or food groups high in starch content, like white rice, fall under this category. Including complex carbs like brown rice, millets, etc., in your diet can help curb your hunger.

• Protein helps in gaining muscle mass. Milk solids, lentils, chicken, and varieties of meat are considered as protein. Substituting it with leafy vegetables, chickpeas and fish will help. Proteins are essential in bettering our health.

• Fats are healthy when consumed at the right amount. They are essential for digestion. Polyunsaturated, monounsaturated, and omega-3 fatty acids are the right kinds of fat necessary for a healthy diet. Canola oil, olive oil are two examples of them.

• Fibre influences digestion differently. The more fiber you include, the less hungry you will be. Good sources of fiber include oats, lentils, flax seeds, apples, and broccoli.

• Vitamins and Minerals are abundant in vegetables and fruits. Having at least one type of fruit every day will give you excellent results in your weight loss journey.

Vegetarian Diet Plan for Weight Loss in 7 Days

Day 1

• Early morning - 1 glass of cucumber-infused water on an empty stomach

• Breakfast - A bowl of oats porridge preferably with skimmed milk and mixed nuts of your choice

• Lunch - 2 wheat bread with lentils and mixed vegetable curry

• Dinner - 2 wheat bread with lentils or vegetable curry or steamed leafy vegetables

Day 2

• Early morning - 1 glass of cucumber-infused water on an empty stomach

• Breakfast - 2 wheat bread stuffed with mixed vegetables along with 1 cup of yogurt

• Lunch - Half a bowl of brown rice along with a vegetable lentil curry of choice

• Dinner - Sautéed vegetables and green chutney 

Day 3

• Early morning - 1 glass of cucumber-infused water on an empty stomach

• Breakfast - 2 slices of multigrain toast along with a cup of skimmed milk yogurt

• Lunch - A bowl of sautéed vegetables along with paneer curry and green chutney

• Dinner - Half a bowl of leafy greens with rice and 1 cup of lentil curry of your choice

Day 4

• Early morning - 1 glass of cucumber-infused water on an empty stomach

• Breakfast - A smoothie with nuts, fruit, and yogurt along with any fruit of your choice

• Lunch - A cup of lentils, leafy greens, and two wheat bread

• Dinner - Half a bowl of steamed brown rice and 1 cup of Chickpea curry

Day 5

• Early morning - 1 glass of cucumber-infused water on an empty stomach

• Breakfast - A glass of skimmed milk and a bowl of peas, and steamed food like poha

• Lunch - Eat one vegetable or leafy green stuffed wheat bread with low-fat paneer curry and dal

• Dinner - 1 wheat bread, a bowl of yogurt, and a bowl of mixed vegetable curry

Day 6

• Early morning - 1 glass of cucumber-infused water on an empty stomach

• Breakfast - 2 idlis with a bowl of sambar

• Lunch - 1wheat bread with a bowl of curd and a bowl of mixed vegetable curry

• Dinner - A cup of lentils with one wheat bread and little vegetables

Day 7

• Early morning - 1 glass of cucumber-infused water on an empty stomach

• Breakfast - You can have two besan chilla and green garlic chutney

• Lunch - A bowl of steamed brown rice and spinach for lunch

• Dinner - Low-fat paneer curry and one vegetable or leafy green stuffed wheat bread

In between fillers (if hungry) for all seven days include skimmed milk paneer (100 gm), one bowl of salad, 1 cup of seasonal fruits, and a glass of buttermilk, or a cup of tea with less milk and jaggery. 

FREE- Download 7 Days Vegetarian Diet Plan for Weight Loss

Non-Vegetarian Diet Chart for Weight Loss in 7 Days

Day 1 

• Early morning - 1 glass of cucumber-infused water on an empty stomach

• Breakfast - Bowl of sambar with two brown rice idlis/ low-fat paneer sandwich with mint chutney

• Lunch - 2 whole-grain bread with a bowl of mixed-vegetable curry and one cup of dal

• Dinner - Chicken curry with mixed vegetables and a fresh spinach salad or chicken gravy with one multigrain bread

Day 2 

• Early morning - 1 glass of cucumber-infused water on an empty stomach

• Breakfast - 2 chana dal pancakes stuffed with mixed vegetables and a glass of milk/bread, one boiled egg with a bowl of seasonal fruits

• Lunch - A bowl of fish curry with brown rice

• Dinner - A bowl of khichdi with sprout salad

Day 3

• Early morning - 1 glass of cucumber-infused water on an empty stomach

• Breakfast - Egg omelets (made from 2 eggs)

• Lunch - 2 whole-grain bread with a bowl of non-veg curry of your choice.

• Dinner - 1 multigrain bread with a bowl of chicken curry (made with less oil) and a bowl of steamed or sautéed vegetables

 Day 4

• Early morning - 1 glass of cucumber-infused water on an empty stomach

• Breakfast - 1 bowl of yogurt with sliced fruits and sunflower seeds/ vegetable poha with peanuts

• Lunch - 1 whole-grain bread or a half cup of brown rice with a bowl of non-veg curry and a bowl of dal

• Dinner - Chickpea curry with basmati rice and green salad

Day 5

• Early morning - 1 glass of cucumber-infused water on an empty stomach

• Breakfast - Vegetable dal and a glass of milk / 3-4 idlis with sambar

• Lunch - Vegetable sambar with brown rice / 2 multigrain bread with non-veg curry of choice.

• Dinner - Chicken curry with 80-100gm boiled sweet potatoes and mixed vegetables/chicken curry with one multigrain bread

Day 6

• Early morning - 1 glass of cucumber-infused water on an empty stomach

• Breakfast - Multigrain bread with avocado and sliced papaya

• Lunch - Large bowl of salad with rajma curry and brown rice.

• Dinner - Lentil pancakes with chicken tikka masala.

Day 7

• Early morning - 1 glass of cucumber-infused water on an empty stomach.

• Breakfast - Buckwheat porridge with sliced mango/fruit salad with a glass of milk.

• Lunch - Vegetable soup with whole-grain bread / one bowl millet and dal khichdi with multigrain bread

• Dinner - Masala-baked chicken with dal and one multigrain bread

FREE- Download 7 Days Non-Vegetarian Diet Plan for Weight Loss Note- Do not consume more than your Resting metabolic rate or Basal metabolic rate (BMR). Use this BMR tool to calculate you metabolic rate.

Word of Wisdom

The above mentioned is a sample diet plan. You can consult a nutritionist for a more detailed diet plan that can help you out. If you plan to follow this particular diet plan, avoid milk solids like paneer if you are lactose intolerant. Remember that just concentrating on food habits doesn't make you healthy but consciously building a healthy lifestyle does.