Healthy weight loss diet plan

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Are you worried about your weight and want to lose your weight in a healthy way? Following a healthy diet plan may promote weight loss and help in leading a healthy lifestyle.

Weight gain and weight loss depend on what we feed the body, the calorie intake plays a major role in losing or gaining weight.

Diet is considered as a way to make your body starve so that you can lose weight faster. But when it comes to a diet plan for weight loss, you have to make sure that you include the necessary nutrients in your diet.

Healthy weight loss is staying away from processed and packaged foods and fast foods because they are full of fats and calories. Cutting down on these foods may boost your weight loss journey.

As you know, we Indians are fond of snacks and sweets, and our Indian meal is loaded with carbohydrates and sugar. It takes a lot of courage to say no to rice, potatoes and sweets, but consuming them on a daily basis may lead to obesity.

In this blog, we highlight the importance of a healthy diet for weight loss.

Importance of a healthy diet for weight loss

Intake of a Healthy good nutrition diet can help you shed more pounds without foods cravings and feeling hungry. Healthy food provides your body with adequate nutrients, which makes you feel full for a longer time.

Unhealthy foods and processed foods are usually loaded with fat, sugar and carbohydrates, which causes unhealthy cravings and leads to obesity.

Consuming whole foods is also an effective method for weight loss, as it is a good source of fibre, which makes you feel full for longer. High nutritious food requires more chewing and makes you consume your food mindfully.

To shed those extra kilos, it is best to include fruits and vegetables, cereals and pulses, meat and dairy products, and good fats in your diet.

 Basics of a healthy diet for weight loss

Before taking a diet plan, one has to understand that shedding weight is not the solution to every health problem. A steady weight loss of one to two pounds a week is recommended for long-term weight management.

Each body has its own needs, and eating patterns and styles differ from person to person. So, before choosing a diet plan, you must be clear if it is providing you with adequate nutrients.

Here are some basic points to remember before starting a healthy diet plan:

  • Cut down the excess carbs from your daily diet

Cutting down sugar and carbohydrate intake helps to lose weight effectively. One can follow a low-carb eating plan for weight loss. Include more whole-grain foods in your diet.

  • Intake of more protein, healthy fats and vegetables

Eating a recommended amount of protein and healthy fats is required to preserve your muscle mass during weight loss.

Healthy protein sources include meat, beef, lamb, salmon, trout, sardines, eggs, shrimp, beans, legumes, tofu etc.

Eating a healthy diet is just not enough to lose weight; being physically active and doing regular exercise is necessary to shed your kilos.

Tips for Healthy weight loss

  • Eat a high-protein breakfast
  • Limit your sugar intake
  • Stay hydrated  
  • Choose weight loss-friendly foods
  • Add more fibre to your diet (whole grains, fruits, vegetables, nuts)
  • Fill your plate with nutritient-rich foods
  • Eat mindfully
  • Get quality sleep

Healthy diet plan for weight loss

Here are some healthy Indian diet plans for weight loss.

Meal/ Day of the weekMondayTuesdayWednesdayThursdayFridaySaturday
Breakfast1 medium cup pohaVegetable wheat upma2 Idlis with sambarOne stuffed paratha(palak/methi/paneer)One bowl of oatsWheat Flakes with Milk
SnackApple or Green Tea with 5-6 almondspapaya or coconut waterApricotsCherriesPeachesWatermelon/ Buttermilk
LunchMultigrain chapattis-2/ 1 cup of brown rice1 cup rice with dal and minced vegetablesOne roti with chicken (2 small pieces)Grilled fish with rice or rotiSauteed vegetables with one cup yoghourtOne jowar or bajra roti with mixed vegetables
SnackTea/ Coffee with sproutsOne glass buttermilk or Vegetable SaladNon-veg/ veg clear SoupTea or coffee with 5-6 almondsCup of boiled channaRoasted snacks
DinnerMultigrain Chapattis-2Small Jowar RotiOne cup of stir vegetablesOne bowl salad/ one rotiChicken (2pcs) with rotiOne bowl salad/ milk

Foods to avoid for weight loss

Here are some lists of food to avoid during weight loss.

  • White bread
  • White flour
  • Baked, roasted or fried potatoes
  • Sugary carbonated drinks
  • Foods rich in salts and fats
  • Candy bars
  • Cookies and cakes
  • Alcohol
  • Icecreams
  • High-calorie food
  • Processed meats
  • Packaged foods


Weight loss is a tedious process, which sometimes drains you down physically as well as emotionally. Just following healthy diet plan is not enough for weight loss but keeping physically active also plays an important role. Consuming whole foods, high protein, fibre and healthy fats can help you shed your extra kilos. Sleep also plays an important role in weight loss.


What is a healthy diet plan for weight loss?

Here are some basic points to remember before starting a healthy diet plan:
1. Cut down the excess carbs from your daily diet
2. Intake of more protein, healthy fats and vegetables
3. Do workouts and exercise regularly
4. Say no to sugary carbonated drinks and juices
5. Avoid Alcohol

How many calories should I consume to lose weight?

Many studies suggest that following a low-calorie diet, following a 1200-calorie diet, promotes weight loss.

 Is it possible to lose weight without exercise?

Following a healthy diet plan helps in weight loss, but regular exercise will help you in shedding weight faster.

 How can I stay motivated during a weight loss journey?

1.  Set your goals
2. Follow a proper healthy diet plan
3. Stay hydrated and active throughout the day
4. Participate in sports or physical activities
5. Indulge in self-motivation talks
6. Keep a count on your calorie intake.
7. Get enough sleep


The Information including but not limited to text, graphics, images and other material contained on this blog are intended for education and awareness only. No material on this blog is intended to be a substitute for professional medical help including diagnosis or treatment. It is always advisable to consult medical professional before relying on the content. Neither the Author nor Star Health and Allied Insurance Co. Ltd accepts any responsibility for any potential risk to any visitor/reader.

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