Indian Diet Plan for Obesity & Weight Loss

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Table of Contents

How This Helps

The objectives of planning a diet for obesity is to have the person lose weight, and at the same time make sure that there is no sacrificing on any essential nutrients. A slow and steady weight loss with healthy eating habits should be our aim.

Science and Research

This Nutritional distribution while planning an Obesity diet with the main attributes that are important should be as follows:

Energy: To lose weight, energy output should be more than energy input. Therefore about 20kcal/kg ideal body weight should be given depending upon the level of Obesity.

Carbohydrates:  Simple carbohydrates like refined flour, potatoes, sugar etc can increase weight and hence they should be avoided. Concentration should be on good carbohydrates with a good amount of fibre.

Proteins:  Around 1g/kg body weight should be prescribed for tissue repair and specific dynamic action.

Fats:  Totally eliminating fats can cause severe deficiencies of fat soluble vitamins and essential fatty acids. Hence some amount of good fats can be allowed. 

Vitamin and Minerals:  4-5 servings of fruits and vegetables should be taken to prevent side effects of a calorie restricted diet.

This is a Sample diet plan of 1000 kcal. Breakfast

Oats Khichdi

Energy – 160 kcal Protein- 8 g Carbohydrates- 21g Fats- 4g

Oats are high in fibre and combining it with a pulse in the morning provides us with a good combination of Complex carbohydrates and good quality proteins.

Mid morning

Kokum drink

Energy – 50kcal ,Carbohydrates- 13g

It is a very low calorie drink. Kokum induces weight loss by hindering with the process of lipogenesis and is a perfect summer coolant and a good high fibre drink to sip upon while hungry.


Thalipeeth+ Dal vangi

Energy -310kcal Protein –24 g Carbohydrates-64g Fats-5g

Thalipeeth is a traditional multigrain roti made by Maharashtrians. A combination of flours makes them high in fibre and very filling. Having them with Brinjal and Dal gives us the benefits of good quality proteins and a lot of antioxidants.


Carrot beet Smoothie

Energy – 200 kcal Protein7 g Carbohydrates- 30g Fats-2g

Regular Cleansing of our organs like kidney and liver is very necessary for losing weight. This smoothie helps us oxidize the free radicals and detoxifies all our vital organs. Adding a serving of sesame seeds to it provides us calcium and protein for the day.


Chickpea patty and Spinach Raita

Energy –280 kcal Protein –20g Carbohydrates-27g Fats-5.5g

Having a high protein, low carbohydrate dinner is one of the first steps to lose weight. Cutting down of Carbs at night prevents storage of energy as fats. Instead, when our dinner is light in carbohydrates and more in proteins, our body utilizes the previously stored fats to digest the food. 

Hence we tend to burn fats on going low on carbs for dinner. Combining these Patties with Spinach Raita will give us good amount of fibre, proteins, iron, calcium and other minerals.