Healthy Weight Loss Diet Plan for Female (Diet Chart Included)

 It can be challenging for females who want to lose weight to find a suitable weight loss diet that really works and provides them with the nutrition their bodies require. If you’re also looking for an effective way to lose weight, this article explains how to plan and follow a diet for weight loss. We’ve put together this diet plan for weight loss along with other helpful approaches to weight loss with different dietary requirements.

How Weight Loss Works: Understanding The Process

To understand how to prepare the best Indian diet chart for weight loss for women, it is vital for one to understand the science that goes behind it. Weight-loss science is the process of calorie consumption and burning it.

 You will surely gain weight when you consume more calories than you are burning. It is why a specialist advises yoga and exercise for weight loss, as it helps burn more calories. Along with this the diet plan for weight loss for females is also quite effective.

 According to a dietician, following a balanced diet with fat loss diet plan for female helps to burn some extra calories. When consumed in the right format and amount, many foods are effective in quick and permanent weight loss. Below are some weight loss diet charts for females. Let us start:

W‍eight Loss Diet Plan For Female: An Easy & Effective 7-Day Template To Follow

Diet for weight loss is a big concern for many and is often the first priority in their fitness plan. Weight loss is not easy and requires discipline, effort and patience. It can be achieved by a healthy lifestyle which includes the right diet as well as regular physical activity.

Most people have a misconception that a weight loss diet requires drastic diets such as intermittent fasting, a 10-week diet, a keto diet or health supplements such as medicines or pills. However, this is wrong. One requires a balanced diet with the right proportions of all food groups.

More often than not, the food that a person is accustomed to eating since birth is the best diet for weight loss instead of trying out different fancy foods. An Indian diet plan for weight loss in 7 days is very effective because Indian meals are very balanced as they include proteins, fats, carbohydrates and fibres in the required proportion.

There are some nutritious foods such as grains, lentils, healthy fats, vegetables, dairy and fruits. Since there are a number of ways to cook Indian food, healthier options can always be found. Also, many Indian traditional spices and herbs are extremely healthy such as chillies, turmeric, garlic, cinnamon, cardamom, ginger and basil leaves.

An Indian diet chart for weight loss for females is especially gaining momentum now as more women working at both offices and homes need the right amount of nutrition and a well-balanced diet.

20 Tips To Lose Weight Quickly & Safely

If you want to make some healthy changes to your diet or want to lose some fat, committing to an Indian diet plan for weight loss for females can really help. However, to accelerate weight loss and build a healthy and strong body, the following tips might be useful.

• Freshly prepared meals are always the best choice.
• Ensure to have all the food groups in your diet plan.
• You should never skip your breakfast and it should be taken within thirty minutes of waking up.
• Breakfasts are to be hearty and wholesome. Options like paratha, idlis, dosa, uttapam, bread and eggs are good choices.
• Lunch should be a medium affair with dal, sabzi, roti and curd or rice, rajma, chole etc.
• Dinner should be light such as khichdi, dal chawal or curd rice.
• Dinner should be taken at least two hours before bedtime.
• Apart from the main meals, there should be 2-3 mini-meals as well.
• These mini-meals can consist of fruits, nuts, salads, peanuts etc.
• Packages, processes, and ready to eat foods should be avoided.
• Water is a very important element of a balanced diet.
• One meal a week can be a cheat meal, however, make sure not to go overboard during this time.
• Avoid things like a zero carb diet or starvation to lose weight.
• Fibre-rich foods are great for weight loss since they make you feel full.
• Smaller plates and bowls should be used for your meals so that you get into the habit of eating smaller portions.
• Chew your food slowly and thoroughly to ensure that all of the nutrients are absorbed.
• Plan your meals ahead of time so you don't end up eating junk food or excessive calories out of hunger.
• Get plenty of sleep to prevent your body from storing fats. 
• Getting enough sleep also aids in the reduction of sweet and carbohydrate cravings.
• If you eat while watching TV or working, you risk binge eating and consuming more calories than you require.

Diet Plan for weight loss chart- Day 1- MONDAY

• Breakfast: Sambar with 2 brown rice idlis/ Paneer sandwich with mint chutney
• Lunch: Whole-grain roti with mixed-vegetable curry with one dal
• Dinner: Tofu/chicken curry with mixed vegetables and a fresh spinach salad/chicken gravy with 2 multigrain rotis

Day 1 Diet chart

• 6:30 AM: Drink hot water with lemon juice and honey 1 glass
• 8:00 AM: Have oats  with skimmed milk (1 bowl). Add some nuts 25gm
• 12:00 PM: Skimmed panner (100gm)
• 2:00 PM :      Vegetable Salad 1 bowl
• 2:10 PM :      1 small bowl dal, 1 chapati, green vegetable 1 small bowl
• 4:00 PM:   1 bowl seasonal fruits and butter milk
• 5:30 PM :      Green Tea
• 8:00 PM:  Vegetable salad 1 bowl
• 8:15 PM: 1 bowl dal, 1 roti, 1 small bowl bottle guard vegetable

Diet Plan For Weight Loss Chart- Day 2- TUESDAY

• Breakfast: Chana dal pancakes with mixed vegetables and a glass of milk/ bread 
• Lunch: Chickpea curry with brown rice/ Brown rice with dal
• Dinner: Khichdi with sprout salad/Veg paratha with raita

Day 2 Diet chart

• 6:30 AM: Hot water with honey (1 glass)
• 8:00 AM: Skim Milk Yoghurt (1 cup) Multigrain paratha (1 toast)
• 12:00 PM: Soya Paneer (100 grams)
• 2:00 PM: Mixed Vegetable Salad (1 bowl)
• 2:10 PM: Sauteed Paneer (1 bowl) Roti (1 chapati)
• Mint Chutney (2 tablespoon)
• 4:00 PM: Banana (small) Buttermilk (1 glass)
• 5:30 PM: Tea with Less milk and sugar (1 teacup)
• 8:50 PM: Mixed Vegetable Salad (1 bowl)
• 9:00 PM: Moong Lentil Curry (0.75 bowl) Palak Rice (0.5 bowl)

Diet Plan For Weight Loss Chart- Day 3- WEDNESDAY

• Breakfast: Apple cinnamon porridge/ Vegetable uttapam with sambhar
• Lunch For Weight Loss : Whole-grain roti with tofu ( low fat paneer)
• Dinner: Palak paneer with brown rice and vegetables/ 2 Multigrain rotis with chicken and curd

Day 3 Diet chart

• 6:30 AM: Aloe vera Detox Water (1 glass)
• 8:00 AM: Skimmed Milk (1 glass) Peas upma (1.5 bowl)
• 12:00 PM: Low fat Milk Paneer (100 grams)
• 2:00 PM: Mixed Vegetable Salad (1 bowl)
• 2:10 PM: Low Fat Soya Curry (1.5 bowl) Roti (1 roti)
• 4:00 PM: Muskmelon (1 cup 1″ pieces) Buttermilk (1 glass)
• 5:30 PM: Black Tea with Less Sugar and Milk (1 teacup)
• 8:50 PM: Mixed Vegetable Salad (1 bowl)
• 9:00 PM: Curd (1.5 bowl) Aloo peas Tomato vegetable (1 bowl) Ragi Roti (1 roti/chapati)

Diet Plan For Weight Loss Chart- Day 4- THURSDAY

• Breakfast: Yogurt with sliced fruits and sunflower seeds/ vegetable poha
• Lunch: Whole-grain roti with vegetable sabzi/ Dal with veg or non veg sabzi and brown rice
• Dinner: Chana masala with basmati rice and green salad/ One bowl of fruits and vegetables with multigrain rotis

Day 4 Diet chart

• 6:30 AM: Jeera Detox Water (1 glass)
• 8:00 AM: Low fat Curd (1.5 bowl) onion Stuffed Roti (2 pieces)
• 12:00 PM: Tofu Paneer (100 grams)
• 2:00 PM: Mixed Vegetable Salad (1 bowl)
• 2:10 PM: Moong Lentil Curry (0.75 bowl) Brown Rice (0.5 bowl)
• 4:00 PM: Green Apple (half) Buttermilk (1 glass)
• 5:30 PM: Black Coffee with Milk and Less Sugar (0.5 teacup)
• 8:50 PM: Mixed Vegetable Salad (1 bowl)
• 9:00 PM: Sauteed leafy Vegetables with Paneer (1 bowl) Bajra Roti (1 roti/chapati Coriander Chutney (2 tablespoon)

Diet Plan For Weight Loss Chart- Day 5- FRIDAY

• Breakfast: Vegetable dalia and a glass of milk/ 3-4 dal paddu with sambar
• Lunch: Vegetable sambar with brown rice/ 2 multigrain roti with veg/
• Dinner For Weight Loss : Tofu curry with potatoes and mixed vegetables.

Day 5 Diet chart

• 6:30 AM: Saunf Detox Water (1 glass)
• 8:00 AM: Suji Chilla (1 cheela) Mint Garlic Chutney (2 tablespoon)
• 12:00 PM: Low fat Milk Paneer (100 grams)
• 2:00 PM: Mixed Vegetable Salad (1 bowl)
• 2:10 PM: Palak Corn (1 bowl) Steamed brown Rice (0.5 bowl)
• 4:00 PM: Papaya (Half) Buttermilk (1 glass)
• 5:30 PM: Coffee with No Sugar and less Milk (1 teacup)
• 8:50 PM: Mixed Vegetable Salad (1 bowl)
• 9:00 PM: Skimmed milk Paneer Curry (1 bowl) vegetable Roti (1 roti)

Diet Plan For Weight Loss Chart- Day 6- SATURDAY

• Breakfast: Multigrain parathas with avocado and sliced papaya/ dal paratha with mixed vegetables
• Lunch: Large salad with rajma curry and quinoa/ one bowl mixed vegetable kadai
• Dinner: Lentil pancakes with tofu tikka masala/ green salad with mixed vegetables and multigrain roti

Day 6 Diet chart

• 6:30 AM: Hot water with lemon juice and honey (1 glass)
• 8:00 AM: Low fat Milk Yoghurt (1 bowl) Brown bread Toast (2 toast)
• 12:00 PM: Skimmed Milk Paneer (100 grams)
• 2:00 PM: Mixed Vegetable Salad (1 bowl)
• 2:10 PM: Palak corn (1 bowl) Roti (1 roti/chapati) Mint curd Chutney (2 tablespoon)
• 4:00 PM: Green apple Buttermilk (1 glass)
• 5:30 PM: Black Coffee with Less Sugar (1 teacup)
• 8:50 PM: Mixed Vegetable Salad (1 bowl)
• 9:00 PM: Moong Lentil Curry (0.75 bowl) Chana palak Rice (0.5 bowl)

Diet Plan For Weight Loss Chart- Day 7- SUNDAY

•  Breakfast : Buckwheat porridge with sliced mango/ fruit salad with a glass of milk
• Lunch: Vegetable soup with whole-grain roti/ one bowl millet and dal khichdi with multigrain roti
• Dinner: Masala-baked tofu with vegetable curry/ non veg curry (chicken, seafood) with multigrain roti

Day 7 Diet chart

• 6:30 AM: Ajwain Detox Water (1 glass)
• 8:00 AM: Mixed vegetable Sambar (1 bowl) Butter Idli (2 idli)
• 12:00 PM: Tofu Paneer (100 grams)
• 2:00 PM: Mixed Vegetable Salad (1 bowl)
• 2:10 PM: Curd (1.5 bowl) Carrot Tomato vegetable (1 bowl) Roti (1 roti/chapati)
• 4:00 PM: Watermelon (1 cup) Buttermilk (1 glass)
• 5:30 PM: Coffee with Milk and Less Sugar (0.5 teacup)
• 8:50 PM: Mixed Vegetable Salad (1 bowl)
• 9:00 PM: Green Gram Whole Dal Cooked (1 bowl) Karela sabzi (1 bowl) Multigrain Roti (1 roti/chapati)

Thinks To BE Avoid - 

• Fast Food/Hard-Soft Drink 
• Drink At least 2-3 litr of water