Indian diet plan for weight loss in 7 days

 

Measuring waist progress with a healthy salad  simple food, real results.

If you want to reduce your weight but are troubled by confusing diet plans, expensive foods and fasting, then this 7-day simple and effective Indian diet plan is for you. It includes simple home-made food, no supplements, and no extreme exercise is required.

🔸 Day 1: Detox Day – Clean your body

Subah (Breakfast):

A glass of boiling water containing half a lemon and a teaspoon of honey

5 almonds (soaked)

Dopehar (Lunch):

One bowl of lauki (ghiya) sabzi

1 roti (multi-grain or millet)

1 cup of dahi (low fat)

Evening (Snack):

One cup of green tea

1 khopra biscuit or moong sprouts

Night (Dinner):

Mung dal soup or clear vegetable soup

1 small bowl of salad (kahira, carrot, tomato)

💡 Advice: Increase your water intake by at least 8 to 10 glasses per day.

🔸 Day 2: High Fiber Day – Eat to your heart’s content, reduce calories

Morning:

1 apple or pear

1 cup tea without cheese

Lunch:

Mixed vegetable salad (boiled or raw)

1 roti + spinach dal

Snack:

1 handful roasted chana or fox nuts (makhanay)

Dinner:

Brown rice + rajma (half bowl)

1 cucumber

💡 Tip: Use less salt, it reduces water retention.

A nutritious green salad perfect for a 7-day Indian weight loss diet plan.

🔸 Day 3: Protein Boost – Fat Jalayein, Muscle Banayein

Morning:

2 boiled ande or 1 bowl besan chilla

1 cup green tea

Lunch:

Grilled paneer tikka (100g)

1 roti + salad

Snack:

Buttermilk or coconut water

Dinner:

Moong dal cheela + mint chutney

1 small bowl sautéed vegetables

💡 Tip: Include a little protein in every meal – I don’t feel too hungry.

🔸 Day 4: Low Carb, High Veggie Day

Morning:

1 cup bitter gourd juice (if possible)

1 slice brown bread + peanut butter

Lunch:

Tinda / Lauki sabzi + 1 roti

Dahi (low fat)

Snack:

Coconut water or green tea

1 apple

Dinner:

Cauliflower rice + sabzi (like bhindi or beans)

Salad

💡 Tip: Reducing carbs helps burn fat quickly.

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🔸 Day 5: Fruit & Protein Mix

Morning:

1 banana + black coffee (without sugar)

Lunch:

Grilled tofu / paneer (100g)

1 bowl sprouts salad

Snack:

1 orange or papaya

Dinner:

Clear soup + 1 bowl stir-fried vegetables

💡  Trick: Use processed snacks and junk food to make doori.

🔸 Day 6: Traditional Indian Light Meals

Morning:

Poha or upma (light oil) + tea (without cheese)

Lunch:

Khichdi + 1 bowl curd

Salad

Snack:

Roasted peanuts (10–15)

Dinner:

Methi thepla or besan chilla

1 glass tea (buttermilk)

💡 Tip: Eating light food improves digestion at night.

🔸 Day 7: Fast Absorption Diet – Light and Powerful Ending

Morning:

Warm lemon water

1 apple

Lunch:

1 bowl mixed vegetable soup

1 roti + sabzi

Snack:

1 cup green tea + fox nuts

Dinner:

Paneer bhurji + sautéed spinach

Salad

💡 Advice: You'll feel light, energized, and renewed by the conclusion of the week.

✅ Bonus Tips for Better Results:

1. Walk for 5-10 minutes after every meal.

2. Add yoga or stretching for 20-30 minutes every day.

3. Stay away from sugar and fat completely.

4. Repeat or customize the plan after 7 days.

📊 Expected Result:

If you strictly follow this plan, you can lose 3–5 kg of weight in 7 days (depending on your body type & metabolism). Apart from this:

Skin will be better

Digestion will improve

Energy levels will remain high

🔚 Conclusion:

Weight loss is not just a goal, it is a lifestyle change. This 7 day Indian diet plan can be a perfect start for you. You will neither have to fast nor eat boring food. Home food, a little discipline and a little consistency — that is enough.

If you follow this plan, please give feedback or share your experience. All the best! 💪