Diet Chart for Weight Loss

  • Author :
  • TATA AIG Team
  • Last Updated On :
  • 11/04/2023

Diet is one of the major aspects of life; a healthy diet is key to a healthy lifestyle. Due to a sedentary lifestyle and other contemporary lifestyle issues, people tend to gain weight. Being overweight might lead to problems in the long run, and one of the best ways to lose weight is following a healthy diet.

A weight loss diet does not mean that you need to starve or stay hungry for long periods of time. It means a diet that makes you feel positive and energetic throughout the day and helps you lose weight.

One of the best ways of weight loss is following an Indian diet chart for weight loss that comprises all the food you eat daily. A healthy diet chart for weight loss will ensure you eat right and can get healthier in the long run. If you are a vegetarian, you can opt for a vegetarian diet chart for weight loss.

While having a healthy diet can help you maintain your health, some illnesses may still strike you. In that case, a health insurance plan is one of the essential things that you need. A medical insurance plan ensures a financial backup in a medical emergency.

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The cost of the health insurance plan will seem minimal when compared to the benefits of health insurance. So, understand your needs, compare health insurance plans, and choose a medical insurance plan that suits your requirements.

Let us get into the details of a balanced weight-loss diet chart.

7-Day Daily Diet Chart for Weight Loss

If you want to lose some inches, here is an easy diet chart for weight loss that you can follow without any hassles. In case you do not find the ingredients, you can substitute the food item for something closer in calories.

This is a daily diet chart for weight loss for seven days and includes non-vegetarian options. Based on this diet chart, you can also make an excellent vegetarian diet chart for weight loss by substituting meat and eggs with vegetarian protein alternatives.

If you have some pre-existing diseases, it is advisable to consult your doctor before you follow this simple diet chart for weight loss.

Day 1

Breakfast Boiled sprouts, whole wheat poha, some mixed nuts, and a whole apple
Lunch Brown rice, dal, vegetable soup, and any dry vegetable
Snacks Roasted chana and 1 or 2 fruits of choice
Dinner One egg omelette, vegetable upma, and a bowl of salad

Day 2

Breakfast Paratha or dalia and one whole glass of warm milk
Lunch One bowl of yoghurt/curd, quinoa or ragi upma, and any dry vegetable
Snacks Boiled peanut chaat, roasted chana, and any fruit of choice
Dinner Two egg whites, vegetable pulao, and a bowl of boiled vegetables with some curd

Day 3

Breakfast One whole glass of warm milk, oats porridge or poha
Lunch Vegetarian biryani, yoghurt/curd, and any dry vegetable
Snacks Boiled or baked potatoes with some salad
Dinner Mixed vegetable and a bowl of vegetable dalia

Day 4

Breakfast Two or three whole wheat parathas and one bowl of curd
Lunch Vegetable, one bowl of dal, and one bowl of brown rice
Snacks Roasted chana chat and any fruit of choice
Dinner Any vegetables with some peanut sauce and one bowl of curd/yoghurt

Day 5

Breakfast One chapati made with jowar and wheat flour, and one glass of hot milk
Lunch Mixed vegetables, 1 or 2 chapatis, and one bowl of vegetable soup
Snacks Roasted chana chat, a handful of nuts, and any fruit of choice
Dinner One roti, one dry vegetable, and some vegetable pulao

Day 6

Breakfast One or two chapatis made with multigrain flour and one glass of hot milk
Lunch Dal, vegetable pulao, one dry vegetable, and curd
Snacks Roasted chana chat and any 2-3 fruits of choice
Dinner Sambhar and one vegetable uttapam

Day 7

Breakfast 1-2 idlis, one ragi dosa, and one glass of hot milk
Lunch Vegetarian biryani, yoghurt/curd, and any dry vegetable
Snacks Boiled or baked potatoes with some salad
Dinner Mixed vegetable and a bowl of vegetable oats

This is a simple diet for weight loss that will help you shed those extra inches and also keep you full. It is also a balanced diet for weight loss as it covers most of the food groups that you need to stay healthy.

In case you are hungry between meals, drink a glass of water or eat some fruit. It will keep you full. Also, ensure that you eat the meals on time and exercise to shed the kilos faster. If you still feel that you are not satiated, you can add some extra vegetables to your meal as they keep you full longer and are low in calories.

Tips to Ace the Weight Loss Journey

Losing those extra kilos can become quite overwhelming ,and there are some tips you need to make your weight loss journey easier for you. Here is a list of things you can do, along with following the best diet chart for weight loss.

  • Eat more legumes, whole grains, fruits, and vegetables.
  • Include lean proteins in your diet, like eggs, poultry, tofu, fish, and legumes.
  • Eat a healthy amount of good fats like avocados, nuts, and olive oil. Avoid putting too much oil in your food.
  • Include low-fat dairy in your diet chart for weight loss.
  • Exercise or ensure some physical activity and follow the diet plan chart for weight loss.
  • Drink at least two to three litres of water daily to keep yourself hydrated.
  • Track your weight loss progress by keeping a diary or food log.
  • Try not to skip any of your meals, particularly breakfast.
  • Do not take crash diets or extreme weight loss remedies to lose weight faster. Extreme caloric restrictions can be bad for your overall health.
  • Avoid any processed food like candy, cookies, chips, and pastries.
  • Do not drink sugary drinks like juice, soda, and energy drinks. These are quite high in sugar and can cause weight gain.
  • Avoid caffeine and alcohol as much as possible.
  • Try not to eat your meals after a certain time during the evening time.
  • Try not to concentrate all your calories on one or two heavy meals in a day.
  • Avoid greasy and fried food.

By following these simple tips and tricks, along with focusing on the Indian diet chart for weight loss, your journey will become easier, and you will be able to lose weight in a healthy and stress-free manner.


When it comes to losing weight, the focus should be on following healthy eating habits. An easy diet chart for weight loss can help you, but you need to develop the right habits to build a healthy lifestyle for yourself.

A balanced diet chart for weight loss with the right amount of carbohydrates, fats, proteins, and other nutrients is one of the top weight loss secrets. And while you maintain your physical health do not forget to remain stress-free.

One of the ways to be stress-free is to get the right medical insurance. A health insurance plan will ensure that you do not have to stress and worry too much if there is an unexpected medical emergency. Also, stay happy and make others happy as well.

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