weight loss dietLosing weight is not just about sweating it out for hours in the gym, but also about what you eat. Many people may work out regularly but not see any results as they do not eat the right food. Having junk or unhealthy food can ruin the hard work you put in in the gym in no time. Our expert Shilpa Mittal, a renowned dietician, gives tips and a sample diet for those who want to lose weight.

According to me, if one wants to lose weight, their diet should be as close to their normal diet as possible; only then will they be able to stick to it. Otherwise one tends to discontinue the diet or does not follow it regularly. So, if you are a south Indian who enjoys his dosas and idlis, the diet should include these but in a low-fat form.

Here are a few tips before I share the sample diet for weight loss:

For weight loss, a healthy and balanced diet is a must as it helps maintain your metabolic rate, gives you energy, maintains the shine and lustre of your hair and skin and if a person has any medical issue, the diet helps to prevent it or at least lowers the medicine dosage.

Diet for weight loss involves a healthy lifestyle change – you do not need to follow a particular diet to lose weight but you need to eat healthy. It should be based on your likes, dislikes, culture, schedule, and a pattern that you are willing to accept and follow in your daily life.

Apart from diet, one needs to engage themselves in some kind of physical exercise like walking, cycling, swimming, dancing, jogging, etc. This is essential to burn fat and keep the metabolic rate in control. Here is sample diet plan for weight loss that I have been promising you:

Breakfast: Start your day with milk and cornflakes, or milk and poha/upma. If you are from northern India, and are into eating parathas, you can still have them but make them healthy. Instead of just aloo paratha have potato mixed with other vegetables and use less of oil/ghee/butter. Similarly, if you are from southern India, you can have idlis, dosa, uttappa but avoid medu wada since that is fried. You can even opt for egg omelette or sandwiches.

Lunch: This can consist of a proper meal like rotis/ bhakri with vegetables, salads and a source of protein from dal/curd/ sprouts/ non-veg dishes like eggs, fish, chicken plus a small helping of rice. Avoid pickles and papads.  

Snacks: This can be mixed dry fruits, seasonal fruits or any fruit you like or a handful of roasted channa or kurmuras.

Dinner: Preferably opt for an early dinner and it can be just like lunch or it can be a single wholesome meal like khicdhi, pulav, briyani.

Other important things to keep in mind:

Have small frequent meals. Do not keep long gaps between your meals as it reduces the metabolic rate. Do not skip breakfast, have a healthy wholesome breakfast. Do some kind of physical activity at least for 30minutes, 4-6 times a week. Eat 2 fruits and 3 servings of veggies to get good amount of fibre which will help you lose weight. Stay hydrated by drinking good amount of water. Avoid junk foods, sweets, too much of biscuits, fried and bakery products. Avoid fried foods, jams and instead fruit juices have raw fruits.

Follow these simple tips to lose weight and maintain a healthy lifestyle to keep fit for the rest of your life. 

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  • Victor Ramirez

    Hello All,

    I have been trying to lose weight for almost a year since
    my son was born and have lost maybe 5 pounds in the last 10 months. I tried
    Surely Slim and felt great immediately. More Energy, less snacks in between meals..
    Thanks Surely Slim J

  • Guest

    How can eating biryani for dinner cause weight loss ? Its completely against nutrition fundamentals.

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  • Youngisthan

    Hello, Very nice post………… great information. Thanks for sharing these type of articles.

  • aki

    i am a girl of 19 yrs . i have weight arount 75 kgs height 5.4ft. . i want to reduce 15 kgs atleast . suggest ,me a good and healthy diet to reduce this fat asap .

    • Nirmal kumar gupta

      drink plenty of water

  • Satish C Kutty

    Hi, I am a 36yr old fairly healthy guy, weight around 68/70Kg, height is 5.5ft. I am into Karate and would be giving my Black Belt exam this December 29th, 2013. It will be a grueling 2hr session and i need to be ready physically and mentally for it. I need to know what prior preparations i can take with my food intake from starting this month. I eat vegetarian food. Rice, Chappatis, Sabzi, Fruits, Nuts are things i eat normally everyday. I need to know if i can include something extra so that i can tank up some more energy by the end of next month. Also advise me on what i should consume on the 29th of Dec starting from the morning as the exam session will be in the evening at around 6pm.

  • deepak

    i want to reduce 20kg of weight. could you pls tell me some tips and tell me abt south indian diet plan.

  • Rithani

    Now iam 35kg.I want reduce 10kg weight.I need some more tips regarding this diet plan.

  • hema

    hw to reduce 20kgs weight south indian diet also hw many hours walking

  • sasi

    i want to reduce 20kg of weight. could you pls tell me some tips and tell me abt south indian diet plan.