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.

Why Diet Chart For Weight Loss For Female Is The Best Way To Lose Weight?

If you want to lose weight or manage your daily calorie intake, there are plenty of fad diets out there that promise quick results and significant weight loss. However, these diets rarely live up to the hype. If you've ever tried a difficult to follow diet or one that yielded little to no results, you know how difficult it can be to find the best diet for weight loss that suits you and your body.

Moreover, many of the diet options available out there are based on dubious pseudoscience and might even be harmful to your body. Never fear however, healthy weight loss is easy and absolutely possible if you have the right diet chart for weight loss for female. But another huge question that arises is – is a female weight loss diet the best way to lose weight or does exercising give better results?

Well, although diet and exercise both play a huge role in optimal health, following a diet plan and achieving a calorie deficit is crucial for losing weight whereas exercise is the key to sustaining your results.

indian diet chart for weight loss for female

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.

Here Are The 5 Food Groups To Include In Your Diet Plan For Weight Loss For Female

If you are creating a diet plan for weight loss for yourself, it is important to ensure that you plan balanced meals that provide your body with adequate nutrients.

1. Carbohydrates

Some people mistake carbohydrates as a bad element in their diet and try to skip them while planning their weight loss diet. However, carbs are the body's principal source of energy and should account for half of your daily calorie intake. The only difference is that in your female weight loss diet, you should choose the proper and nutritious types of carbs, such as brown rice, ragi, oats, and avoid those that contain too much sugar, such as bread, white rice, and so on.

2. Protein

Protein, we are sure, you must have heard while considering a diet chart for weight loss for female. Proteins are the next most important element of a weight loss diet as they help the body in repairing cells, making new ones, and aid in the growth and development of bones, muscles, cartilage and skin.

A protein-rich diet that meets your body's nutritional needs is essential for weight reduction since it helps you lose weight by reducing appetite, increasing muscle mass and strength, and lowering cravings, thereby burning more calories than fat.

3. Fibre

Fibres are another integral component of a female weight loss diet as they help keep the gut healthy and make you stay fuller for longer. Moreover, consuming enough fibre prevents constipation, helps maintain bowel health and improves digestion. Fibres like oats, flax seeds, apples, and others help manage blood sugar levels and reduce cholesterol levels.

4. Fat

Not all fats are bad and unhealthy. Some are good and essential in your diet chart for weight loss to provide energy to your body, synthesise hormones and store vitamins. Ideally, healthy fats such as polyunsaturated, monounsaturated, and omega-3 fatty acids should make up 20% of a diet plan for weight loss for female.

5. Vitamins and Minerals

Last but not least, vitamins A, E, B12, D, and minerals such as calcium and iron are essential components in a diet plan for weight loss for female since they aid in metabolism, bone health, and muscular function. Furthermore, vitamins and minerals acquired in the body through fruits and green leafy vegetables keep you fuller for longer and are great for snacking.

10 Healthy But Yummy Weight Loss Foods To Be A Part Of Your Fat Loss Diet Plan For Female

If you’re trying to lose weight, you may believe that losing weight is simply a matter of cutting calories, but eating too little can put your health at risk. Instead, you should focus on eating healthier foods to supply your body with the balanced nutrition it requires and to support a healthy and sustainable Indian diet plan for weight loss.

  • Fruits and vegetables such as tomatoes, spinach, okra, cabbage, mushrooms, papaya, pomegranate, guava, apples, etc are the best sources of vitamins and nutrients.
  • Beans and legumes such as mung beans, black-eyed peas, kidney beans, lentils, pulses and chickpeas are an important part of the Indian diet. If you are vegan or vegetarian, they are also a great source of plant protein.
  •  Since protein is an important part of the fat loss diet plan for female, eggs are a great source of it. They can also help provide an increased feeling of satiety and prevent you from overeating.
  • No Indian meal is complete without dairy products like curd, ghee, buttermilk and cottage cheese.
  • Indian meals get their protein fix from meat, tofu, legumes, dairy, nuts and seeds.
  •  If you are a non-vegetarian, chicken breast and lean meats are high in protein and iron and must be included in your diet.
  • Nuts like walnuts, almonds and pistachios are low in calories and rich in antioxidants, vitamins, omega 3 fatty acids, etc. thereby being a good snacking option.
  • Olive oil is rich in monounsaturated fats, which help to keep your heart healthy and blood sugar levels normal, as well as promote weight loss by promoting a feeling of satiety.
  • Due to its richness in antioxidants, green tea acts as a stimulant for weight loss and helps boost metabolism. It is a great way to maintain your caffeine intake while reducing the high-calorie Indian milk tea and coffee.
  • Chia seeds are loaded with fibre, curb your appetite and help prevent overeating. They are rich in iron, Omega-3 content and good fats and hence, also help boost metabolism and promote healthy weight loss.

7 Day Indian Fat Loss Diet Plan For Female

Indian breakfast for weight loss should be the heaviest meal of the day such as idli-sambhar. Lunch for weight loss (Indian) should be lighter and dinner for weight loss (Indian) should be the lightest.

Fruits, vegetables, roots, and tubers should make up half of the plate, cereals should make up a quarter, and protein-rich foods like pulses, eggs, meat, etc. should make up the other quarter.

Moreover, the diet should be followed by a glass of milk, buttermilk, curd or paneer along with moderate amounts of various oils and fats.

Below is an easy to follow Indian weight loss diet chart that can be followed for a week (7 days) by a female. Minor modifications can be made to this as per an individual’s taste.

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 porridge 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 and egg with fruits
  • 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 (Indian): Whole-grain roti with tofu/ non veg and mixed vegetables
  • 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/non veg curry
  • Dinner For Weight Loss (Indian): Tofu curry with potatoes and mixed vegetables/ chicken curry with 2 multigrain rotis
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
  • Indian Breakfast For Weight Loss: 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)


healthy smoothie

7 Healthy Snacks For Smarter Weight Loss For Female

While most people feel that having 5-6 meals in a day is a lot, your body actually finds it easier to consume the calories in 5-6 small meals as compared to 3 huge meals. Hence it is always advisable to have snacks as mini-meals in between the larger meals of the day. Following are some healthy snack options that can be added to your Indian diet chart for weight loss for females:

  • Fruits with buttermilk or green tea
  • Protein shake with nuts and seeds
  • Veg sandwich or milk and apple.
  • Walnuts and dates
  • Vegetable/ fruit salads
  • Fresh fruit smoothies or whey protein shakes
  • Multigrain flour khakras

Indian homemade food provides one of the best weight-loss diets. A healthy mixture of complex carbohydrates, fats and proteins with less oil or ghee is an excellent choice. These foods provide nutrition as well as cut down on simple carbs and fats that often lead to weight gain.

junk food to avoid

List Of Foods To Be Avoided When Following Diet Plan To Lose Weight

Foods or beverages that are processed, high in calories or high in sugar, do not form the best weight loss diet chart. Not only do they lead to weight gain, but they are also bad for your overall health and lead to chronic diseases like diabetes, heart disease and obesity. It is highly advisable to minimise the consumption of these foods or to avoid them altogether. Here is the list of foods to avoid while you are on an Indian diet plan for weight loss.

  • Highly sweetened beverages such as soda, aerated drinks, sports drinks
  • Sweeteners like sugar, honey, condensed milk
  • Foods which have high sugar such as candy, ice cream, cakes, cookies, rice pudding, high sugar cereals etc.
  • Foods which have high fats such as French fries, chips, fried foods etc.
  • Trans fats like Vanaspati, margarine, and processed foods
  • Refined oils such as canola oil, soybean oil, grapeseed oil etc.
  • Refined grains like white bread, white pasta

Occasional treats are fine but consuming these regularly can have debilitating effects on your weight loss as well as your health.

healthy indian food for weight loss

Some Effective Weight Loss Tips & Research-Based Facts To Note

If you are used to Indian food then an Indian weight loss diet is better for you as compared to a conventional weight loss diet.

  • One, you are used to Indian food and it is always best to have a diet that uses your staple items in moderation.
  • Two, the Indian diet in itself comprises many nutritious foods like whole grains, fresh vegetables, healthy fats, low-fat dairy and fruits.

Indian food also uses a variety of spices in the food that are not only nutritious but also medicinal. One such example is turmeric which helps in treating various illnesses such as heartburn, diarrhoea, gas, bloating, stomach ache, etc.

Similarly, cardamom also helps in treating such ailments. An Indian diet also has 70% of vegetables in it, which is a very important part of the diet.

Fresh produce is extremely essential to keep the body healthy and revitalise the organs.

Another staple that helps make Indian food perfect for diets is yoghurt. Yoghurt, made from fermented milk, is filled with calcium which prevents the body from gaining excessive fat and also keeps the digestive tract healthy. It also prevents developing insulin resistance which can be a precursor to diabetes and heart diseases.

Apart from this, an Indian food diet also has foods which are less fattening than the staple diet such as salads, curries, dals which comprise vegetables and pulses.

Unlike western cuisines, Indian cuisines do not have a high proportion of cream and cheese.

Most western diets comprise bland foods like soups and salads but Indian foods are rich in flavour and spices and hence small portions of them satiate hunger.

Indian foods also have a variety of flavours and meals which will help you not get bored of dietary food.‍

Other Than A Weight Loss Diet, Here Are 5 Smart Ways To Lose Weight Naturally

Although creating a calorie deficit is beneficial enough to lose weight, here are five more smart ways to fuel your weight loss journey.

  • Try to move your body – even if you simply walk for half an hour a day to burn those extra calories.
  • Drink plenty of water to suppress your appetite, cleanse your body of toxins and improve your metabolism.
  • Try intermittent fasting once in a while to achieve short-term goals.
  • Manage your stress levels by doing yoga or spending some time outdoors doing something you enjoy.
  • Get plenty of sleep and set realistic goals for yourself.


Following this kind of diet, with physical exercise in tandem, can help not only in weight loss but also in maintaining an overall healthy lifestyle. This sort of diet is perfect for females as the food will give them enough energy for the day without being too cumbersome to prepare.

Frequently Asked Questions About Weight Loss Diet Plan For Women

What is the fastest way for a female to lose weight?

Although there are many fast ways for females to lose weight, such diets and weight-loss approaches are not sustainable. You should rather focus on consuming a nutritious, balanced, and calorie-deficit diet followed by a regular exercise to lose healthy weight.

Which diet is best for weight loss at home?

An Indian diet with moderate changes in the cooking methods, ingredients and schedules is simply the best way of losing weight at home effectively rather than indulging in fad diets.

What is the 7 Day Challenge Diet?

The 7-day challenge diet is also called the GM diet – which is a weight-loss regimen wherein you eat just particular food types per day for a week. Generally, the diet is as follows:

  • Day 1: Fruits
  • Day 2: Vegetables
  • Day 3: Both fruits and vegetables
  • Day 4: Bananas and milk
  • Day 5: Meat
  • Day 6: Meat and vegetables
  • Day 7: Rice, fruits and vegetables

What are the 9 Rules to lose weight?

Although there are many effective rules to lose weight, the top nine ones include: staying hydrated, eating mindfully, chewing well, working out regularly, maintaining a healthy lifestyle, sleeping adequately, creating a calorie deficit diet plan, following a protein-rich diet, and have a cheat meal day once in a week.

Is rice good for weight loss?

Yes. Rice, if eaten in moderation, is good for weight loss as it is rich in carbohydrates as well as fibre.

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