{"id":860,"date":"2024-04-18T14:20:29","date_gmt":"2024-04-18T08:50:29","guid":{"rendered":"https:\/\/www.saralstudy.com\/blog\/?p=860"},"modified":"2025-01-31T17:35:10","modified_gmt":"2025-01-31T12:05:10","slug":"how-to-lose-weight-in-4-weeks-with-this-indian-diet-chart-for-weight-loss","status":"publish","type":"post","link":"https:\/\/www.saralstudy.com\/blog\/how-to-lose-weight-in-4-weeks-with-this-indian-diet-chart-for-weight-loss\/","title":{"rendered":"How to Lose Weight in 4 Weeks with this Indian Diet Chart for Weight Loss"},"content":{"rendered":"<p><span style=\"font-weight: 400;\">How frustrating it is, when you are unsuccessful to lose weight and in getting a shape and body that you probably dreamt of. However, by following simply the Indian diet chart for weight loss with some exercise, you can lose weight easily.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">There are multitudes of ways which an individual may adopt to get a perfect physique. We are proud of our Indian spices and its natural tendency of increasing cholesterol, but this is true as well, that they contain certain minerals and nutrition, which help to burn our fats and aids in weight loss.<\/span><\/p>\n<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_82_2 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><a href=\"#\" class=\"ez-toc-pull-right ez-toc-btn ez-toc-btn-xs ez-toc-btn-default ez-toc-toggle\" aria-label=\"Toggle Table of Content\"><span class=\"ez-toc-js-icon-con\"><span class=\"\"><span class=\"eztoc-hide\" style=\"display:none;\">Toggle<\/span><span class=\"ez-toc-icon-toggle-span\"><svg style=\"fill: #999;color:#999\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" class=\"list-377408\" width=\"20px\" height=\"20px\" viewBox=\"0 0 24 24\" fill=\"none\"><path d=\"M6 6H4v2h2V6zm14 0H8v2h12V6zM4 11h2v2H4v-2zm16 0H8v2h12v-2zM4 16h2v2H4v-2zm16 0H8v2h12v-2z\" fill=\"currentColor\"><\/path><\/svg><svg style=\"fill: #999;color:#999\" class=\"arrow-unsorted-368013\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"10px\" height=\"10px\" viewBox=\"0 0 24 24\" version=\"1.2\" baseProfile=\"tiny\"><path d=\"M18.2 9.3l-6.2-6.3-6.2 6.3c-.2.2-.3.4-.3.7s.1.5.3.7c.2.2.4.3.7.3h11c.3 0 .5-.1.7-.3.2-.2.3-.5.3-.7s-.1-.5-.3-.7zM5.8 14.7l6.2 6.3 6.2-6.3c.2-.2.3-.5.3-.7s-.1-.5-.3-.7c-.2-.2-.4-.3-.7-.3h-11c-.3 0-.5.1-.7.3-.2.2-.3.5-.3.7s.1.5.3.7z\"\/><\/svg><\/span><\/span><\/span><\/a><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 eztoc-toggle-hide-by-default' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/www.saralstudy.com\/blog\/how-to-lose-weight-in-4-weeks-with-this-indian-diet-chart-for-weight-loss\/#Lose_Weight_With_this_Indian_Diet_Chart_For_Weight_Loss\" >Lose Weight With this Indian Diet Chart For Weight Loss<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/www.saralstudy.com\/blog\/how-to-lose-weight-in-4-weeks-with-this-indian-diet-chart-for-weight-loss\/#Diet_Chart_Week_1\" >Diet Chart: Week 1<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/www.saralstudy.com\/blog\/how-to-lose-weight-in-4-weeks-with-this-indian-diet-chart-for-weight-loss\/#Diet_Chart_%E2%80%93_Week_2\" >Diet Chart &#8211; Week 2<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/www.saralstudy.com\/blog\/how-to-lose-weight-in-4-weeks-with-this-indian-diet-chart-for-weight-loss\/#Diet_Chart_Week_3\" >Diet Chart: Week 3<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/www.saralstudy.com\/blog\/how-to-lose-weight-in-4-weeks-with-this-indian-diet-chart-for-weight-loss\/#Diet_Chart_%E2%80%93_Week_4\" >Diet Chart &#8211; Week 4<\/a><\/li><\/ul><\/li><\/ul><\/nav><\/div>\n<h2><span class=\"ez-toc-section\" id=\"Lose_Weight_With_this_Indian_Diet_Chart_For_Weight_Loss\"><\/span>Lose Weight With this Indian Diet Chart For Weight Loss<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Well, you don\u2019t have to worry, if you are an Indian food and health conscious too. However, it is always recommended to break your 3 time meals in 6-9 time meals, so that the digestion and metabolism rate is strong and helps you lose your weight faster. This below chart will help you reduce your weight provided you follow it for 4 weeks continually-<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Diet_Chart_Week_1\"><\/span><span style=\"font-weight: 400;\">Diet Chart: Week 1<\/span><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li><span style=\"font-weight: 400;\"><strong>Early morning:<\/strong> a cup of warm green tea, 1 fruit of your choice + 3-4 mixed seeds such as watermelon, flax, sesame, melon to name a few.<\/span><\/li>\n<li><span style=\"font-weight: 400;\"><strong>Breakfast:<\/strong> paneer\/Veg sandwich with mint chutney \/ 2 idlis with sambar\/roti with dill leaves and sambhar \/ 2 egg omelette with 2 brown bread slices \/ 2 multigrain mixed vegetable parathas + 1 glass of vegetable juice of your choice (sugarfree),4 walnuts and 2 dates \/ Fruit of your choice\/tender coconut water with malai.<\/span><\/li>\n<li><span style=\"font-weight: 400;\"><strong>Pre-lunch:<\/strong> 1 plate of preferred salad with vinegar dressing.<\/span><\/li>\n<li><span style=\"font-weight: 400;\"><strong>Lunch:<\/strong> 2 multigrain roti \/ 1 Katori red or brown rice + 1 bowl dal \/ pulses like rajma \/ Egg bhurji \/ non-veg dish (boiled or steamed) + 1 bowl low-fat curd.<\/span><\/li>\n<li><span style=\"font-weight: 400;\"><strong>Mid-evening:<\/strong> 1 glass of tea or coffee \/ 1 glass buttermilk.<\/span><\/li>\n<li><span style=\"font-weight: 400;\"><strong>Snack:<\/strong> 1 fruit of your choice \/1 bowl Sprouts bhel.<\/span><\/li>\n<li><span style=\"font-weight: 400;\"><strong>Dinner:<\/strong> 1 bowl chicken gravy + 1 bowl rice \/ 2 multigrain rotis + salad + 1 bowl low-fat curd \/ 1 bowl vegetable dalia upma or 1 bowl of salad or soup.<\/span><\/li>\n<li><span style=\"font-weight: 400;\"><strong>Post-dinner (if you are up late):<\/strong> 4-5 pieces of nuts\/ 1 glass warm low-fat milk.<\/span><\/li>\n<\/ul>\n<h3><span class=\"ez-toc-section\" id=\"Diet_Chart_%E2%80%93_Week_2\"><\/span><span style=\"font-weight: 400;\">Diet Chart &#8211; Week 2<\/span><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li><span style=\"font-weight: 400;\"><strong>Early morning:<\/strong> 10 ml wheatgrass juice + 5 to 6 almonds and walnuts.<\/span><\/li>\n<li><span style=\"font-weight: 400;\"><strong>Breakfast:<\/strong> 2 medium vegetable uttapam with sambhar \/ 1 bowl vegetable dalia upma + chutney \/ 2 medium paneer, oats and ragi dosa with sambar \/ 1 bowl fruit, flaxseed and oats porridge \/ 1 bowl red rice or brown rice pulse-mixed pongal + 1 bowl sambar \/ 1 sprouted red rice poha + 1 glass vegetable juice of choice.<\/span><\/li>\n<li><span style=\"font-weight: 400;\"><strong>Mid-morning:<\/strong> 1 glass Whey protein shake with milk \/ assorted fruit platter \/ Trail mix\/Tender coconut juice with the malai.<\/span><\/li>\n<li><span style=\"font-weight: 400;\"><strong>Pre-lunch:<\/strong> 1 bowl minestrone soup with more veggies and less pasta.<\/span><\/li>\n<li><span style=\"font-weight: 400;\"><strong>Lunch:<\/strong> 2 multigrain roti + 1 bowl vegetable subji \/ non-veg subji + 1 bowl boiled pulse chaat (rajma, chana, black chana, green moong etc) \/ 1 bowl red or brown rice + 1 bowl mixed vegetable sabji + 1 vegetable egg omelette.<\/span><\/li>\n<li><span style=\"font-weight: 400;\"><strong>Snack:<\/strong> 2 multigrain flour khakras\u00a0 \/ 1 fruit of your choice + 1 cup green tea \/ Trail mix with mixed seeds.\u00a0<\/span><\/li>\n<li><span style=\"font-weight: 400;\"><strong>Dinner:<\/strong> 1 bowl vegetable brown rice basmati chicken biryani\/ vegetable pulao + 1 bowl vegetable raita + 1 bowl vegetable or chicken salad of choice \/ 1 bowl steamed red rice + 1 bowl mixed vegetable sambar + 1 bowl non-veg \/ vegetable sabji + 1 bowl salad of choice \/ 2 multigrain roti + 1 bowl mixed spiced dals \/ fish curry + 1 bowl curd.<\/span><\/li>\n<li><span style=\"font-weight: 400;\"><strong>Post-dinner (if you are up late):<\/strong> 1 glass of whey protein shake if missed during snack or simply a glass of warm milk.<\/span><\/li>\n<\/ul>\n<h3><span class=\"ez-toc-section\" id=\"Diet_Chart_Week_3\"><\/span><span style=\"font-weight: 400;\">Diet Chart: Week 3<\/span><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li><span style=\"font-weight: 400;\"><strong>Early morning:<\/strong> 10 ml Spirulina or green leafy veggie juice + 1 fruit of your choice<\/span><\/li>\n<li><span style=\"font-weight: 400;\"><strong>Breakfast:<\/strong> 1 bowl vegetable sprout poha with chutney \/ 3-4 dal paddu with sambhar \/ 2 oats idli + sambhar \/ 2 methi paratha with low-fat curd \/ 2 mixed vegetable adai uttapams + 1 bowl mixed veg sambar.<\/span><\/li>\n<li><span style=\"font-weight: 400;\"><strong>Mid-morning:<\/strong> 1 fruit of your choice\/fistful of Assorted nuts \/ 2 tbsp of trail mix<\/span><\/li>\n<li><span style=\"font-weight: 400;\"><strong>Pre-lunch:<\/strong> 1 bowl sprout salad of choice \/ 1 bowl mixed veggies chunky soup.<\/span><\/li>\n<li><span style=\"font-weight: 400;\"><strong>Lunch:<\/strong> 2 multigrain roti + 1 bowl veg or non-veg (seafood, fish, chicken) subji of choice + 1 bowl of thick dal \/ 1 bowl red rice + 1 bowl mixed vegetable sambar + 1 bowl sabji + 1 bowl low-fat curd.<\/span><\/li>\n<li><span style=\"font-weight: 400;\"><strong>Snack:<\/strong> Til or peanut chikki with 1 cup spirulina and mixed veggie juice.<\/span><\/li>\n<li><span style=\"font-weight: 400;\"><strong>Dinner:<\/strong> 1 bowl fruit and veggie mixed salad of choice + 2 bran rotis (wheat roti or oat bran) + 1 bowl of non-veg subji \/ 1 bowl red rice or brown rice + 1 bowl dal + 1 bowl curd.<\/span><\/li>\n<li><span style=\"font-weight: 400;\"><strong>Post-dinner (if you are up late):<\/strong> 1 glass of whey protein shake.<\/span><\/li>\n<\/ul>\n<h3><span class=\"ez-toc-section\" id=\"Diet_Chart_%E2%80%93_Week_4\"><\/span><span style=\"font-weight: 400;\">Diet Chart &#8211; Week 4<\/span><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li><span style=\"font-weight: 400;\"><strong>Early morning:<\/strong> 10 ml Amla juice + 3-4 walnuts and almonds mix.<\/span><\/li>\n<li><span style=\"font-weight: 400;\"><strong>Breakfast:<\/strong> 2 medium dal parathas (made from leftover dal if any) + 1 bowl low-fat curd \/ 2 Ragi veggies patties with peanut chutney \/ 2 small and fluffy vegetable pancakes \/ 2 parathas + 1 bowl vegetables raita \/ Paneer and vegetable rice bath (from leftover rice) + 1 bowl curd \/ 2 idlis with sambar.<\/span><\/li>\n<li><span style=\"font-weight: 400;\"><strong>Mid-morning:<\/strong> Amaranth seeds chikki \/ 3-4 dry fruits \/ 1 bowl cut fresh fruits of choice.<\/span><\/li>\n<li><span style=\"font-weight: 400;\"><strong>Pre-lunch:<\/strong> 1 bowl sprout salad \/ 1 bowl grilled chicken or fish salad.<\/span><\/li>\n<li><span style=\"font-weight: 400;\"><strong>Lunch:<\/strong> 1 bowl millet and dal khichdi + 1 bowl mixed vegetable kadai \/ 2 multigrain roti + 1 bowl non-veg subji or egg bhurji +1 glass of spiced buttermilk \/ 2 vegetable millet uttapams + 1 bowl sambar.<\/span><\/li>\n<li><span style=\"font-weight: 400;\"><strong>Snack:<\/strong> 1 cup spiced boiled corn or 1 corn on the cob + 1 cup coffee, tea or green tea\/ 1 Fruit of choice \/ 1 glass whey protein drink.<\/span><\/li>\n<li><span style=\"font-weight: 400;\"><strong>Dinner:<\/strong> 1 bowl vegetable and mixed seeds salad + 2 multigrain roti + 1 non-veg sabzi or dal of your choice \/ 1 bowl red or brown rice + 1 bowl mix veg sambar + 1 egg bhurji.<\/span><\/li>\n<li><span style=\"font-weight: 400;\"><strong>Post-dinner (if you are up late):<\/strong> 1 glass warm milk.<\/span><\/li>\n<\/ul>\n<p><strong>Final Say<\/strong><\/p>\n<p><span style=\"font-weight: 400;\">Whatever you eat as your diet, always remember to do some <a href=\"https:\/\/www.yogajournal.com\/practice\/yoga-and-strength-training-workout\/\" target=\"_blank\" rel=\"nofollow noopener\">yoga and workouts<\/a>, before starting up a new day, a great diet with a proper yoga plan, will surely benefit you in the long run. Hence, do not give up, if at any point of time you feel demotivated!<\/span><\/p>\n<p><strong>Also Read:\u00a0<a href=\"https:\/\/www.saralstudy.com\/blog\/7-ways-to-lose-weight-fast\/\" target=\"_blank\" rel=\"noopener\">Weight Loss Tips: 7 Ways To Lose Weight Fast<\/a><\/strong><\/p>\n","protected":false},"excerpt":{"rendered":"<p>How frustrating it is, when you are unsuccessful to lose weight and in getting a shape and body that you probably dreamt of. However, by following simply the Indian diet chart for weight loss with some exercise, you can lose weight easily. There are multitudes of ways which an individual may adopt to get a &#8230; <a title=\"How to Lose Weight in 4 Weeks with this Indian Diet Chart for Weight Loss\" class=\"read-more\" href=\"https:\/\/www.saralstudy.com\/blog\/how-to-lose-weight-in-4-weeks-with-this-indian-diet-chart-for-weight-loss\/\" aria-label=\"Read more about How to Lose Weight in 4 Weeks with this Indian Diet Chart for Weight Loss\">Read more<\/a><\/p>\n","protected":false},"author":4,"featured_media":4118,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[51],"tags":[],"class_list":["post-860","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-health-and-fitness"],"_links":{"self":[{"href":"https:\/\/www.saralstudy.com\/blog\/wp-json\/wp\/v2\/posts\/860","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.saralstudy.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.saralstudy.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.saralstudy.com\/blog\/wp-json\/wp\/v2\/users\/4"}],"replies":[{"embeddable":true,"href":"https:\/\/www.saralstudy.com\/blog\/wp-json\/wp\/v2\/comments?post=860"}],"version-history":[{"count":6,"href":"https:\/\/www.saralstudy.com\/blog\/wp-json\/wp\/v2\/posts\/860\/revisions"}],"predecessor-version":[{"id":5812,"href":"https:\/\/www.saralstudy.com\/blog\/wp-json\/wp\/v2\/posts\/860\/revisions\/5812"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.saralstudy.com\/blog\/wp-json\/wp\/v2\/media\/4118"}],"wp:attachment":[{"href":"https:\/\/www.saralstudy.com\/blog\/wp-json\/wp\/v2\/media?parent=860"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.saralstudy.com\/blog\/wp-json\/wp\/v2\/categories?post=860"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.saralstudy.com\/blog\/wp-json\/wp\/v2\/tags?post=860"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}