Following an 1800 calories Indian diet plan for weight loss does not mean starving yourself. In fact, well balanced calorie deficit diet is an intelligent way of giving your body what it needs in limited amount.
For example, a healthy and active individual who is athletic would need approx… 2000 to 3000 calories every day, depending upon the level of activity he or she may be doing.
Likewise, if you are an obese/overweight individual leading an inactive lifestyle, consuming 2500 calories won’t make any sense as you won’t be burning that many calories in an entire day.
Cutting down the calories in this case makes a lot of sense as this way you only give your body what it needs in correct amount. This is where 1800 calories Indian diet plan comes to your rescue.
If you are reading this 1800 calories diet plan, I assume you are over here with an intention to lose weight or just maintain the existing weight.
Before you could jump onto the diet plan let me tell you what to expect…
When on a calorie deficit diet plan the results may strongly vary depending on your current calorie daily intake.
As a general rule of thumb, to lose half a kg within a week you will need to create a calorie deficit of at least 3500 calories per week.
What this means is that, if you are consuming 2300 calories every week with your current diet switching to 1800 calories will create calorie deficit of 500 calories every day.
And if you can manage to go the distance you will have a deficit of 3500 calories in a week, thereby helping you to achieve your weight loss goal.
Likewise, those who are overweight and are consuming more than 2500 calorie diet every day can expect to see slightly better results than those consuming 2300 calorie diet as they will end up creating more than 500 calories deficit.
The good thing about this Indian diet plan is that you won’t see sudden weight loss, instead the weight loss will be sustainable and in long run you can maintain it.
What does 1800 calories Indian diet plan consist of?
1800 calorie Indian meal plan consists of 3 meals, 2 Snacks and natural fat burning drinks. Idea behind consuming 1800 calorie in a day is to get the benefits of calorie deficit without feeling hungry.
This diet plan consists of moderate amount of proteins and carbs therefore if you are an athlete or have a large body frame then you may need more calories to maintain healthy body function. This diet plan is suitable for people with average body frame.
To calculate how much calorie you should consume it’s important you understand the total number of calories you burn in a day also known as “Total daily energy expenditure” (1).
The easiest and simplest way to calculate your total daily energy expenditure is by using Mifflin-St. Jeor Equation formula.
This is how you can use Mifflin-St. Jeor formula:
- For Men: Calories per day = 10 X Your weight in kgs + 6.25 X your height in cm – 5 X your age + 5
- Women: Calories per day = 10 X Your weight in kgs + 6.25 X Your height in cm – 5 X your age – 161
Using the above formula will give you exactly the amount of calories you need to stay in shape.
So once you have figured out the amount of calories you need in order to stay in good shape you can start with a concrete diet plan that can help you to lose weight.
In this case we assume you need 1800 calories diet plan to start losing weight, with that in mind let’s take a quick look at the types of food that makes an excellent fit.
Type of Foods to include in your 1800 calories Indian diet plan
Low Fat dairy products
Consuming low fat dairy products helps to maintain healthy blood pressure levels as they are loaded with potassium. Low fat dairy products such as Yogurt, Skimmed milk and soy milk are loaded with Vitamin D, Calcium and Phosphorous which helps to promote bone health.
Furthermore, high protein content in low fat dairy food promotes muscle health, meaning it boosts the muscle repair process.
Plant based proteins
Plant based protein makes an excellent fit for those who are lactose intolerant and for individuals who does not like meat or animal products.
One can easily include plant based proteins such as Paneer made from almond milk.
Some of the rich plant based protein source are Chickpeas, Peanuts, Almonds, Spirulina and Quinoa. You can find an extensive list of high protein Indian foods here.
Whole Grains
Whole grains are loaded with fibers, thiamin, riboflavin, niacin, folates and contains important minerals such as iron, magnesium and selenium which our body needs to function at its optimum best.
When it comes to protein supply and vitamins, including whole grains such as buckwheat, Jowar and bajra in your diet makes an excellent fit.
Consumption of whole grain helps to regularize the bowel movement, thereby reducing the usage of laxatives to clean your stomach.
Furthermore, it helps to keep constipation, Diarrhea, stomach pain and inflammation away.
Lastly, whole grain food items such as daliya, millets, oats, quinoa and multigrain breads are high in fibers and contain complex carbs. Complex carbs are generally low in glycemic index, meaning the sugar released in your blood is slow as compared to foods with high glycemic index score.
So when preparing a low calorie Indian diet make sure you include high quality grains for the best results.
Legumes
Legumes are extremely high in proteins and rich in Vitamin B, Iron, Calcium, Zinc, Phosphorous and magnesium.
The reason why including legumes in your diet makes a lot of sense is because, legumes have a low glycemic index score. Even though legumes are a good source of carb and proteins, what makes it a wise choice is its low glycemic index score.
Eating foods that have a low glycemic index score helps to limit the release of insulin (A hormone secreted by your pancreas). What this means, is if you are diabetic you can eat legumes in moderate quantity without any hesitation.
Seeds nuts and nut butter
When it comes to morning breakfast it’s common and super easy for an individual to take a slice of bread, put butter on it and eat it before leaving for office.
While this is super easy and saves time, the choice of butter can make or break your fitness goals.
Switching to nut butters such as almond butter or peanut butter from your regular butter benefits you in many ways and they are nutritious and loaded with Omega 3 and essential fatty acids.
Low calorie Indian drinks and beverages
It’s extremely common for Indians to consume high calorie drinks such as Kheer, Milk with lots of fillers and masala chai with sugar. These high sugary drinks add lots of calories in your overall diet, thereby adding unnecessary weight.
Try replacing the high sugary drinks with healthy and low calorie drinks such as Green tea, Lemon tea, Apple cider vinegars, cinnamon water and fruit juices without sugar.
Healthy Fats
Now we all know how bad fats can be for your heart and overall health.
But do you know if you replace the bad fats such as conventional butter with healthy fats such as Almond butter, Unsweetened peanut butter, avocado, unsweetened coconut and coconut oils it can reap a real long term benefits.
Elevated cholesterol levels and high triglyceride levels will never be a problem if you make smart moves while selecting your fat source.
Healthy Oils
While you are doing all the good stuff with your diet, it can go miserably wrong if you choose poor quality oils. Always try to use oils that are rich in MUFA and PUFA.
Multiple research and studies conducted, shows that when the calorie intake remains same and if you include foods that are high in MUFA, it helps to lose weight similar to those who are on low fat or zero oil diet (2,3). So always use a good quality oil such as cooking olive oil, Rice Bran Oil or groundnut oil.
Lean meat and egg whites
While this is a vegan 1800 calorie diet plan, Lea meats and Egg whites are excellent source of protein and energy. When used wisely it can make a good fit for your 1800 calorie Indian weight loss diet plan. High protein content in Lean meat and egg whites help in burning more calories.
Fruits and vegetables
Fresh fruits and vegetable makes an important component of your 1800 calorie diet. Consuming fruits and vegetable helps to limit the calorie intake and at the same time provide truckloads of vitamins and minerals which is important to maintain optimum health. Furthermore, green leafy veggies and fruits are extremely light on your stomach and rich in fiber, this helps to clean and detox your intestines.
So the bottom line is to include tons of veggies and fruits in your diet.
Sample 1800 calories Indian diet plan
Week 1 of your 1800 calories Indian diet
Monday
6:00 AM: Drink a glass of plain alkaline water (Drink Infused water if you don’t get the alkaline water in your area).
You can easily make infused water by following below steps.
9:00 AM – Breakfast: 3 Idli’s with Sambar and Green Tea
11:00 AM: 1 Medium Sized apple
1:00 PM – Lunch: Healthy Broccoli Fried rice made with brown rice, Salad and Butter Milk
To make Brown fried rice you will need below ingredients.
- 2 cups brown rice (Already boiled/cooked)
- 2 tsp Cooking Olive Oil
- Blanched broccoli
- 1 green, 1 red and 1 yellow bell pepper
- 2 tsp finely chopped garlic
- 1 teaspoon finely chopped ginger
- Half cup sliced onions
- 1 green chili finely chopped
- 1 cup Green Peas (already boiled)
- 1 tsp soy sauce
- Half cup finely chopped carrots (already boiled)
- Salt according to taste
Once you have the above ingredients ready simply follow the below steps.
- Put the oil in your Pan and heat it
- Now add the Onions, garlic, green chilies and ginger, saute it for a minute or two.
- Now add bell peppers and saute it for 2 minutes in medium flame
- Add brown rice, stir the mixture well and then add your green peas followed by carrots.
- Now add the soy sauce and stir it well, put the lid and let it cook for 2 minutes in medium flame.
- Your Healthy Brown fried rice is ready.
For those who don’t want soy sauce, they can cook without it.
6:00 PM: 5 Almonds
9:00 PM – Dinner: 2 Bajra roti’s, Mixed vegetable sabji and raita.
Before bed: Drink Ajwain water before bed
Total Calories: Approx. 1700 calories
Tuesday
6:00 AM: Drink Plain Alkaline water or Infused water which is also alkaline
9:00 AM – Breakfast: Kanda Poha followed by a cup of green tea.
11:00 AM: 1 seasonal fruit
1:00 PM – Lunch: 2 Multigrain chapatti, half cup brown rice, 1 cup vegetable sabji, Dal and one cup curd.
6:00 PM: 3 walnuts
9:00 PM – Dinner: Carrot capsicum salad- ½ cup, 2 Dry phulka, ½ cup Bottle gourd sabji, Clear corn and 1 cup celery soup.
Before bed: Drink Ajwain Water
Wednesday
6:00 AM: One glass alkaline water or infused water
9:00 AM – Breakfast: 1 Cup Vegetable dalia followed by 1 glass Skimmed milk.
11:00 AM: One seasonal fruit
1:00 PM – Lunch: ½ cup Sprouts with lemon, 1 cup rice, ½ cup Lotus stem curry, 1 small sup Skimmed curd.
6:00 PM: 5 almonds
9:00 PM – Dinner: ½ cup green salad, 2 Dry bajra rotti, ½ cup Brinjal sabji, 1 cup clear carrot soup
Before bed: Drink Ajwain water
Thursday
6:00 AM: Drink Lauki Juice
9:00 AM – Breakfast: 3 Idli with ¾ cup Sambar followed by 1 cup Skimmed milk
11:00 AM: 1 Apple
1:00 PM – Lunch: ½ cup cucumber salad, 1cup Vegetable brown rice pulao, ½ cup Soy bean curry and Raitha
6:00 PM: Green tea and 2 khakra
9:00 PM – Dinner: ½ cup Radish tomato salad, 2 Dry phulka, ½ cup Ladies finger sabzi, 1 cup clear mix vegetable soup.
Before bed: Drink Ajwain water
Friday
6:00 AM: Drink Lauki juice
9:00 AM – Breakfast: 2 Vegetable uthappam, 2 tablespoon Mint chutney, 1 glass Skimmed milk (sugarless).
11:00 AM: Half cup Pomegranate
1:00 PM – Lunch: ½ cup Mix veg salad, 1 cup Vegetable khichdi, ½ cup Cauliflower peas sabji and 50 grams Skimmed curd.
6:00 PM: Green Tea with Half cup boiled unsalted peanuts
9:00 PM – Dinner: ½ cup carrot capsicum salad, 2 dry jowar rotti, ½ cup Zero oil Tinda sabji, 1 cup clear tomato soup.
Before bed: Aloe Vera juice
Saturday
6:00 AM: One glass plain water soaked with Almonds (Simply soak the almonds in water overnight and drink the water early morning on empty stomach).
9:00 AM – Breakfast: 2 Rava cheela with vegetable stuffing and 1 cup skimmed milk (sugarless).
11:00 AM: 1 seasonal fruit
1:00 PM – Lunch: ½ cup sprouts with lemon, 1 cup brown rice, ½ cup raw jack fruit curry, 50 grams Skimmed curd.
6:00 PM: 1 cup green tea with Oats Upma
9:00 PM – Dinner: ½ cup Radish tomato salad, 2 dry mix flour roti, ½ cup Mix veg curry, Clear mix 1 cup vegetable soup
Before bed: Aloe Vera Juice
Sunday
6:00 AM: 1 glass presoaked almond water (4 almonds including, after drinking the water, eat the almonds by chewing it thoroughly)
9:00 AM – Breakfast: 1 cup vermicelli vegetable upma followed by half cup Skimmed milk (sugarless).
11:00 AM: ½ cup watermelon
1:00 PM – Lunch: ½ cup mix veg salad, 1 cup brown rice, ¾ cup masoor dal and 50 grams skimmed curd.
6:00 PM: Half cup masala bhel with 1 cup green tea
9:00 PM – Dinner: ½ cup green salad, 2 dry phulka, Half cup ash gourd sabji and 1 cup clear beetroot soup.
Before bed: Ajwain Water
Week 2 of your 1800 calorie Indian diet
Monday
6:00 AM: 50 ml Wheatgrass Juice
9:00 AM – Breakfast: 2 Stuffed veg chapatti and 100 grams Skimmed curd.
11:00 AM: 1 Sweet Lime
1:00 PM – Lunch: ½ cup cucumber salad, 1 cup vegetable brown rice pulao, ½ cup soy bean curry and raitha.
6:00 PM: Sugarless cinnamon Tea with 2 Dhokla
9:00 PM – Dinner: ½ cup green salad, 2 Dry bajra roti, ½ cup brinjal sabji and 1 cup clear carrot soup.
Before bed: Drink 100 ml Jeera water.
Tuesday
6:00 AM: 1 glass plain presoaked almond water (Soak only 4 almonds in a glass of water at night).
9:00 AM – Breakfast: 1 cup vegetable poha and 1 glass Skimmed milk (sugarless)
11:00 AM: 1 Pear
1:00 PM – Lunch: ½ cup saute veg, 1 cup brown rice, ½ cup Lobia curry, 50 grams skimmed curd.
6:00 PM: Lauki Juice
9:00 PM – Dinner: Half cup carrot capsicum salad, 2 dry phulka, half cup bottle gourd sabji and 1 cup Clear corn and celery soup.
Before bed: Aloe Vera juice
Wednesday
6:00 AM: Drink Lauki juice on empty stomach
9:00 AM – Breakfast: 3 Brown rice idli followed by1 cup skimmed milk
11:00 AM: 1 seasonal fruit
1:00 PM – Lunch: ½ cup mix veg salad, 1 cup vegetable kichidi, ½ cup Cabbage peas sabji, 50 grams Skimmed curd.
6:00 PM: Green tea with half cup puffed rice
9:00 PM – Dinner: Half cup green salad, 2 dry phulka, Half cup beetroot sabji and 1 cup clear vegetable soup.
Before bed: Ajwain water
Thursday
6:00 AM: Plain alkaline water or Infused water
9:00 AM – Breakfast: 2 Rava cheela with vegetable stuffing and 1 cup Skimmed milk (sugarless).
11:00 AM: Half cup Papaya
1:00 PM – Lunch: ½ cup Saute veg, 1cup Brown rice, ½ cup lobia curry, 50 grams Skimmed curd.
6:00 PM: A cup of green and half cup masala bhel.
9:00 PM – Dinner: ½ cup carrot capsicum salad, 2 dry phulka, ½ cup bottle gourd sabji, 1cup clear corn and celery soup.
Before bed: Aloe Vera Juice
Friday
6:00 AM: Plain alkaline water or Infused water
9:00 AM – Breakfast: Peanut Butter, Banana and brown bread toast + One cup Skimmed milk.
To make your peanut butter and banana sandwich you simply need to apply some peanut butter on whole brown bread and then slice the bananas, make a sandwich and you are good to go.
11:00 AM: Half cup pomegranate grains.
1:00 PM – Lunch: ½ cup cucumber salad, 1cup vegetable brown rice pulao, ½ cup rajma curry and half a cup Raita
6:00 PM: A cup of green tea and rava upma
9:00 PM – Dinner: ½ cup cucumber salad, 2 Dry phulka, ½ cup spinach sabji, 1 cup clear pumpkin and capsicum soup.
Before bed: Jeera water
Saturday
6:00 AM: 50 ml Wheatgrass Juice on empty stomach
9:00 AM – Breakfast: Oats Uttapam with Mint Chutney and 1 cup skimmed milk
11:00 AM: 1 Apple
1:00 PM – Lunch: 1 cup salad, 2 Multigrain chapatti, ½ cup Brown rice, 1 cup mixed vegetable curry, 1 cup dal and 50 grams curd.
6:00 PM: Half cup roasted chana and Green tea.
9:00 PM – Dinner: 1 cup mixed vegetable soup, 3 bajra roti, 1 cup beetroot sabji and 1 cup raita.
Before bed: Aloe vera juice
Sunday
6:00 AM: 50 ml Wheatgrass juice on empty stomach
9:00 AM – Breakfast: 1 bowl sugar free muesli with skimmed milk and 1 chopped apple.
11:00 AM: Drink Beetroot and carrot juice.
1:00 PM – Lunch: ½ cup sprouts with lemon, 1 cup brown rice, ½ cup Lotus stem curry, 50 grams skimmed curd.
6:00 PM: One cup green tea and Half cup boiled peanuts without any salt.
9:00 PM – Dinner: ½ cup carrot capsicum salad, 2 Dry phulka, ½ cup bottle gourd sabji, 1 cup clear corn and celery soup.
Before bed: Ajwain water
Week 3 of your 1800 calories Indian Diet
Monday
6:00 AM: 200 ml Lauki juice on empty stomach
9:00 AM – Breakfast: 2 Stuffed veg chapathi and 100 grams skimmed curd.
11:00 AM: 1 seasonal fruit
1:00 PM – Lunch: ½ cup cucumber and carrot salad, 1 Cup Vegetable brown rice pulao, 1 cup Dal, 1 cup soyabean curry and ½ cup Raita.
6:00 PM: A cup of green tea with Roasted Chana
9:00 PM – Dinner: Half carrot capsicum salad, 2 Dry jowar roti, Half cup lauki Sabji, 1 cup clear tomato soup.
Before bed: Amla juice
Tuesday
6:00 AM: Alkaline water or Infused water on empty stomach
9:00 AM – Breakfast: 1 bowl vegetable upma and 1 glass skimmed milk (Without sugar).
11:00 AM: A bowl of fruits
1:00 PM – Lunch: 2 Multigrain phulkas, 1 bowl brown rice, 1 bowl mixed vegetable sabji, 1 bowl green dal.
6:00 PM: 200 ml Lauki Juice
9:00 PM – Dinner: Half cup cucumber, carrot and onion salad, 2 Dry jowar roti, half cup Okra sabji, 1 cup clear lotus stem soup.
Before bed: Amla juice
Wednesday
6:00 AM: Plain water soaked in 4 almonds overnight
9:00 AM – Breakfast: 1 cup vegetable dalia with 1 glass skimmed milk without sugar.
11:00 AM: 1 Apple
1:00 PM – Lunch: Half cup green salad, 1 cup Vegetable khichdi, Half cup cauliflower sabji and 100 grams Skimmed curd.
6:00 PM: A cup of green tea with Roasted Makhana (Unsalted).
9:00 PM – Dinner: ½ cup radish tomato salad, Half cup Brinjal sabji, 2 phulkas, 1 glass buttermilk.
Before bed: Ajwain water
Thursday
6:00 AM: Drink Lauki Juice on empty Stomach
9:00 AM – Breakfast: 1 bowl muesli with skimmed milk and fruits (without sugar).
11:00 AM: One glass Beetroot juice made with 7 mint leaves.
1:00 PM – Lunch: 1 cup cabbage cauliflower soup, Whole wheat paneer wrap and half cup Salad
6:00 PM: Half cup roasted Makhana followed by green tea.
9:00 PM – Dinner: 1 cup cabbage kofta curry, 2 jowar rotis, 1 glass buttermilk and cucumber salad.
Before bed: Ajwain water
Friday
6:00 AM: 200 ml Lauki juice on empty stomach
9:00 AM – Breakfast: Brown bread peanut butter and banana sandwich with 1 glass skimmed milk.
11:00 AM: 1 pear
1:00 PM – Lunch: 1 cup ladies finger sabji, Half cup sprouts, 100 grams skimmed curd and sprout salad.
6:00 PM: Dry Roasted Makhana
9:00 PM – Dinner: 3 multigrain chapatti, Methi and carrot sabji, cucumber salad and 1 cup masoor dal.
Before bed: Aloe Vera juice
Saturday
6:00 AM: Luke warm water with apple cider vinegar and lemon juice (use half a lemon).
9:00 AM – Breakfast: Brown rice idli with Sambar and 1 glass skimmed milk.
11:00 AM: 1 Seasonal fruit
1:00 PM – Lunch: Half cup beet root sabji, 1 cup masoor dal, 2 multigrain chapatti, 1 cup green salad and half cup brown or red rice.
6:00 PM: A cup of green tea with half a cup roasted chana
9:00 PM – Dinner: 1 cup broccoli sabji, 3 jowar roti, 1 cup salad and 1 cup masoor dal.
Before bed: Amla juice
Sunday
6:00 AM: 50 ml wheatgrass juice
9:00 AM – Breakfast: Whole wheat brown bread sandwich and 1 glass skimmed milk.
11:00 AM: 1 apple
1:00 PM – Lunch: 2 Oats roti, 1 cup chole, 1 cup cucumber tomato salad, 1 cup dal and half cup brown rice.
6:00 PM: 200 ml Lauki juice
9:00 PM – Dinner: 3 chapati, 1 cup drumstick curry, 1 cup beetroot sabji and 1 cup salad.
Before bed: Amla juice
Week 4 of you 1800 calories Indian diet
Monday
6:00 AM: One glass luke warm water with one spoon apple cider vinegar and lemon (Avoid honey and sugar)
9:00 AM – Breakfast: 1 cup oats upma and a glass of Orange juice or apple juice.
11:00 AM: 1 cup sprouts with Lemon
1:00 PM – Lunch: 2 Multigrain chapatti, ½ bowl brown rice, 1 bowl mixed vegetable sabji and 1 cup dal.
6:00 PM: Cinnamon tea with 4 almonds
9:00 PM – Dinner: 1 cup green Salad, 2 Whole Wheat chappati, 1 cup Ladies finger sabji and 1 glass skimmed Butter milk.
Before bed: Ajwain water
Tuesday
6:00 AM: One glass luke warm water with Apple cider vinegar and lemon on empty stomach.
9:00 AM – Breakfast: 2 Rava Idli with ¾ cup tomato chutney and green tea.
11:00 AM: 1 cup water melon
1:00 PM – Lunch: 1 cup tomato-Onion salad, 2 Whole wheat chappathi, 1 cup Palak dal, 1 cup beans Subji and 1 cup Low Fat curd.
6:00 PM: 2 ragi cookies with a cup of green tea.
9:00 PM – Dinner: 1 cup green salad, 2 Whole wheat chappathi, 1 cup pumpkin Sabji and 1 glass skimmed Butter milk.
Before bed: Amla juice
Wednesday
6:00 AM: 200 ml Lauki juice on empty stomach
9:00 AM – Breakfast: 2 Idli’s, 1 cup sambar, 1 cup green tea (without sugar)
11:00 AM: 1 guava
1:00 PM – Lunch: 1 cup cucumber Salad, 2 Whole Wheat Roti, 1 cup dal tadka and 1 cup cauliflower Sautéed.
6:00 PM: 1 cup sprouts Salad and a cup of Green Tea (without Sugar)
9:00 PM – Dinner: 1 cup boiled corn salad, 1 cup vegetable Pulav, 1 cup Mutter Sabji and 1 cup Low Fat Curd.
Before bed: Ajwain water
Thursday
6:00 AM: 50 ml Wheatgrass juice
9:00 AM – Breakfast: 3 Brown rice idli with Sambar and green tea.
11:00 AM: 1 orange
1:00 PM – Lunch: 1 cup tomato-Onion salad, 2 Whole wheat chapatti, 1 cup palak dal, 1 cup beans Sabji and 1 cup Low Fat curd.
6:00 PM: Half cup roasted chana with green tea
9:00 PM – Dinner: 1 cup boiled corn salad, 1 cup vegetable Pulav, 1 cup Cauliflower and green peas Sabji and 1 cup Low Fat Curd.
Before bed: Amla juice
Friday
6:00 AM: Plain water soaked with 4 almonds overnight.
9:00 AM – Breakfast: 2 plain Dosa’s, 1 cup Sambar and 1 cup green tea.
11:00 AM: 1 pear
1:00 PM – Lunch: 1 cup mixed vegetable brown rice, 1 cup paneer curry and 1 cup cucumber raita
6:00 PM: 1 cup bhel with green tea
9:00 PM – Dinner: 1 cup vegetable Soup, 2 whole wheat chapatti, 1 cup mixed vegetable gravy and 1 glass skimmed Butter milk.
Before bed: Ajwain water
Saturday
6:00 AM: Plain alkaline water or infused water
9:00 AM – Breakfast: Kanda Poha with peanuts + half cup Skimmed milk.
11:00 AM: 1 Apple
1:00 PM – Lunch: 1 cup green salad, Palak dal, 1 cup brown rice and 2 multigrain chapatti
6:00 PM: Roasted Makhana with a cup of green tea
9:00 PM – Dinner: 1 cup green Salad, 2 Whole Wheat chapatti, 1 cup ladies finger sabji and 1 glass Skimmed Butter milk
Before bed: Amla water
Sunday
6:00 AM: 200 ml Lauki juice (Make sure you juice it with 7 mint leaves)
9:00 AM – Breakfast: 2 Rava Idli with Sambar and half cup skimmed milk
11:00 AM: 1 apple
1:00 PM – Lunch: 1 cup cucumber Salad, 2 Whole Wheat Roti, 1 cup dal tadka, 1 cup rajma curry.
6:00 PM: 1 cup popcorn with green tea
9:00 PM – Dinner: ½ cup green salad, 2 dry bajra roti, ½ cup brinjal sabji, 1 cup clear celery stem soup.
Before bed: Ajwain water
Quick checklist to make your 1800 calorie Indian diet plan a success
Drink lots of water
While following the above diet plan make sure you include tons of water in your diet.
Plain alkaline water should be enough, having said that if you want best possible results dry drinking infused water throughout the day as it has good detoxifying effect on the body.
Don’t skip your meals
Skipping your meals won’t help you with any diet that you follow. Skipping meals destabilizes the metabolic rate and causes you to overeat.
Eat slowly and thoroughly
Eating slowly helps your body to realize that you are full furthermore, it improves the digestion, keeps you hydrated and helps you lose weight by boosting your metabolism.
Never Lie Down or Sleep Immediately after your meals
This is the most important point amongst all the points discussed so far.
Keep a gap of at least 1 hour before going to sleep after your meals.
Going to sleep immediately after your meals does no good at all, it slows down the metabolism and digestion.
Avoid consumption of coffee with any meals
Consuming coffee along with any other meal affects the mineral absorption. Keep a gap of at least 1 hour between meals and coffee.
Limit the intake of Oil
If you are serious about your health, you should seriously consider limiting the oil intake. Try to cut down the oil intake and restrict it to ½ liter in a month.
Don’t drink water immediately after meals
Keep a gap of at least 1 hour, before or after your meals.
Consuming water immediately after your meal disrupts the agni in your stomach, therefore affecting the digestion. And we all know this by now, poor digestion means poor metabolism, ultimately leading to weight gain and other negative side effects.
Avoid Junk and Sugars
Intake of junk food and sugar just builds up over a period of time and makes your body work really hard to break them.
More than fat sugars can be extremely harmful in long run, just stop the sugar for a month and see the magic.
Most of them won’t even need to follow a calorie deficit diet as just stopping the sugar will do wonders.
Go for at least 30 minute’s walk
No matter how disciplined you are with your diet, you will have a real had time shedding pounds if you don’t move at all.
When you follow your 1800 calories Indian diet plan or any calorie deficit diet plan make sure you go for at least 30 minute’s walk every day.
So very first thing when you wake up in the morning, drink your Alkaline water or alkalizing juice such as Lauki juice and go for a 30 minute’s walk.
Just do this for next 21 days and you will be amazed with the results.
Don’t eat food after 9:00 PM
Generally the best time to stop eating is after 7:30 PM, having said that due to our modern lifestyle and work pressure the schedule has become weird.
People now eat at 1:00 AM, 2:00 AM at night. Now this is not helping our body by any means, our metabolism becomes extremely slow during night and our digestive enzymes are at its peak during the day time.
Night time should always be reserved for healing, our body needs alteast 8 hours cycle to heal itself.
Consume fruits like watermelon and apple
Even after implementing 1800 calories Indian diet plan some may not feel easy adjusting to sudden low calorie diet as their body is not used to it.
The best way to tackle this challenge is whenever you crave for something to eat or feel hungry, give your food in form of watermelons and apple.
This will suppress the hunger and the calories that you get from these fruits will be used by your body within no time.
Try to include low calorie Indian food in your diet, here are some of them…
List of low calorie Indian foods
Whole Grains: Calories per 28 grams serving
- Oat Bran: 11 Calories
- Rolled Oats: 20 Calories
- Buckwheat Groats: 26 calories
- Brown Rice: 29 Calories
- Asian Rice noodles: 31
- Barley: 35 Calories
- Millet: 34 Calories
- Corn: 36 Calories
Vegetables
- Carrots
- Bottle Gourd
- Bitter Gourd
- Cucumber
- Beans
- Spinach
- Broccoli
- Lettuce
- Asparagus
- Beetroot
- Cabbage
- Tomatoes
- Watercress
- Cauliflower
- Kale
- Onions
- Mushrooms 100 grams 22 calories
Dairy Products
- Yogurt – 90 calories
- Paneer – 265 calorie
- Buttermilk – 40 calories per 100 gram serving
Fruits
- Watermelon
- Papaya
- Apples
- Apricots
- Grapefruit
- Orange
- Musk Melon
- Strawberries
Conclusion
Weight gain is just a byproduct of unhealthy lifestyle. Never focus on losing weight, instead focus on overall wellness and weight loss should happen as a positive by product.
1800 calorie diet does not mean you eat burgers and pizza’s by counting calories and expecting to lose weight.
You will never achieve your weight loss goals if you eat junk by calculating calories as it becomes extremely hard for your body to digest these.
Eat healthy, stay active and keep losing unwanted weight.
Out of the 4 week Indian weight loss diet plan which week did you like the most? I personally like week 4 as it makes me happy that major milestones have already been completed. Feel free to comment below and let me know your experiences.
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