Updated: 21-02-2025
According to the World Obesity Foundation by 2030 year more than 1 billion people living with the obesity problem.
In America, approximately 41 % are obese or near to obesity issue.
In India according to the National Family, Health Survey 1 in 4 are obese.
These figures are increasing day by day all over the world.
How to Overcome Obesity?
To overcome the obesity problem in India and America. We find a very effective solution is Diet. Along with other activities, diet plays a vital role in overcoming obesity.
Dietitian & Nutritionist Subin Gupta suggested her valuable points about Weight Loss Diet Plan with proper details on weight loss diet
How to find the right diet plan for weight loss? This question is a hot search on every search box.
Obesity Leads to Diabetes, Hypertension, Stroke, Cancer, Joint Pains, and many more
Somewhere, these unhealthy reasons grab your attention in finding the right cure and weight loss diet plan.
If you don’t want to end up like many others who are overweight, then this article will help you find out which diet plan will work for your body. How to lose weight without heavy exercise or following a strict diet plan.
Obesity is a serious problem that can lead to many health problems. Some of them are pulmonary problems, heart diseases, and diabetes.
Obesity is caused by consuming more calories than your body needs, either because of too much food or too little activity.
The Main Cause of Overweight
The increase in obesity rates is due to increased consumption of unhealthy, energy-dense foods and decreased physical activity. This has increased the incidence of cardiovascular, type 2 diabetes, and some types of cancer.
Several factors drive the consumption of energy-dense foods. This includes:
- Lack of knowledge about nutritious food and choosing taste over nutritional food.
- Lack of regulation on the marketing and consumption of this type of food.
- Eating cheap, high-calorie, and low-nutrient processed food.
- High levels of advertising targeting children and adults encourage them to buy ‘unhealthy’ food products rather than nutritious alternatives.
- Blindly following influencers and their paid advice
Did You Know?
” The health risk is twice as high in an overweight person compared with a normal-weight person. “
Why Do You Know BMI ?
A certain amount of fat in the body is fuel in the form of energy to do work.
How to lose weight is an evergreen debated topic. Many people who are overweight are searching for the key to losing weight. BMI points help us to know our weight status.
The right way to calculate the risk factor of overweight or underweight is to check with the BMI (Body mass index) Calculator; according to the CDC (Centers for Disease Control and Prevention)
- If your BMI is less than 18.5, it falls within the underweight range.
- If your BMI is 18.5 to 24.9, it falls within the normal or Healthy Weight range.
- If your BMI is 25.0 to 29.9, it falls within the overweight range.
- If your BMI is 30.0 or higher, it falls within the obese range.
Check Your BMI –
https://www.plus100years.com/bmi-calculator
Obesity: Men vs Women
We have come a long way to remove gender inequality, but do you know gender differences play a critical role in the development of obesity?
” Females are at double the risk of being overweight or obese and the associated risk of physical and psychological comorbidities.
Sadly, Women have two times higher rate of mortality in obese women in comparison with obese men. “
Mainly these differences can be explained by the difference in medical comorbidities and emotional & psychological issues.
For example, post-pregnancy women divert their full attention to raising the child and looking after his/her needs instead of shading the extra pounds accumulated during pregnancy.
Clinical determinants in women like Hormone contraceptive pills, conditions like Polycystic Ovary Syndrome (PCOS), Infertility treatment, Pregnancy, breastfeeding duration, and menopause critically play an essential role in gender disparities in obesity.
Junk Food – Shall We Avoid This Food?
When I say junk, I do not only point to burgers, pizzas, or street-side foods. All the foods high in sugar, saturated fat, and refined carbs and low in protein and fibre are on this target list.
1. Know your food
The biggest issue that arises when it comes to weight gain or weight loss is the misconception related to which food is healthy, which food I should include, and which food is best according to the genetic makeup and environment of a particular person.
For instance, we see the foreign influencer talking about the benefits of blueberries, get influenced, and start hunting for the same without understanding that non-native blueberries coming to India will have a lot of preservatives (harmful), and we can get the same may be better nutrients in strawberries grown in and around.
We avoid desert and wheat-based foods for being high carb and choose gluten-free pizzas believing it to be low carb (influence of advertising), but what’s the reality? Gluten-free pizza can be high in carbs, sugar, and lesser protein.
Also, you have to make smart choices among healthy food items; for instance, avocado and banana both have tonnes of health benefits, but avocado is high in fat, protein, vitamin K and calories, and on the other hand, banana is high in vitamin B6, sodium, carbs high glycemic value comparatively.
Hence, based on my requirement, I will choose either of them.
2. Plan Your Food
If I ask a question to all, what makes you eat outside or go for a quick fix? All the answers will be pretty similar, forgot to get the lunch, couldn’t prepare anything at the last movement, missed the ingredients of the dish I wanted to prepare, etc. But why did it happen?
Because you didn’t plan your meals beforehand, that is a night before or on the weekends. Just prepare the list of healthy dishes and ingredients depending upon the cooking you are going to do; mind you do not forget the snaking hours plan some healthy snacks and shop altogether.
By doing this, you will not have crises of ingredients at the last movement, and if you have planned healthy snacks like fruits or nuts along with the main meal, you will ace the healthy lifestyle goals since those are the time you make the unhealthiest decisions.
3. Right Food:
Most people wonder why they are feeling hungry and craving food within a few hours of eating. That’s because you are not taking enough protein and fiber in your meal.
Fiber and protein take longer to digest; hence they prevent sudden glucose spike, makes you fuller for longer, and prevents frequent snaking & cravings for carbs and sugar.
The feeling of satiety also prevents midnight snacking, hence effective in maintaining the right balance and gap between two consecutive meals.
Many researchers have observed that if you drink water half an hour before a meal, you tend to prevent overeating. Moreover, water is calorie-free and an excellent choice of drink to replace high-calorie drinks.
4. Correct your sleeping cycle and stay stress-free
To keep up with a rapidly changing lifestyle, people always compromise with sleep, thinking; what wrong can happen if I sleep less? I am working for 22 hours a day, earning more money; I can buy anything I want. But my friend’s good health is something you must build, and prevention is always better than cure.
I am saying this because researchers have found that those who sleep less and pile up bundles of stress are more prone to snacking junk and hence resulting in obesity. In fact, upon obesity, self-esteem issues arise, which leads to binge eating disorders.
Foods to Avoid In Obesity
What foods we can consume to avoid obesity is among the top frequently asked questions. But you know what is more interesting yet simple, the answer.
Because you don’t have to stress yourself to prevent obesity, instead readily available foods in your nearby market can help you to reach your goal.
For Instance, Whole grains like whole wheat, brown rice, quinoa, etc., are the complex carbs you need in your diet.
Fiber is something that, with minimal calories, keeps you fuller for longer, and you can get fiber as well as essential vitamins and minerals in colorful fruits and vegetables, not specifically potatoes.
Keep in mind that never substitute whole fruit with fruit juice if you do so, you lack fiber.
Fats are always criticized for weight gain, but not all fats are bad; the polyunsaturated fats from Nuts, seeds, fish, plant oils, and fruits like avocado can enhance your eating quality and may not contribute to obesity.
For protein, the game changer, you may consume poultry products, tofu, mushrooms, nuts, seeds, etc. Protein is a building block for muscle; hence never miss it in your diet.
Other tips: drink plenty of calorie-free water, and avoid the foods like sugary beverages, refined grains, fried potatoes, red meat, and other highly processed foods.
7 Days Diet Plan For Weight Loss
North Indian Diet Plan for weight loss
Monday
| Early morning | Detox water
Lemon + Honey + Warm Water |
| Breakfast | Besan cheela along with fresh curd |
| Mid snack | One banana and half a pomegranate |
| Lunch | 1 roti along with mixed veg sabzi and 1 bowl of dal |
| Evening Snack | Black tea + Makhana |
| Dinner | 3/4th cup masala oats + 1 grilled fish |
| Bedtime | Cinnamon, ginger, and mangosteen powder tea |
Tuesday
| Early morning | Detox water
Lemon + Honey + Warm Water |
| Breakfast | 2 Panner paratha with 1 small bowl of curd/yogurt |
| Mid snack | Papaya 1 bowl |
| Lunch | 1 cup of millets pulao with mixed palak dal |
| Evening Snack | Green tea + puffed Amaranthus |
| Dinner | 1 cup masala oats and 100 g boiled breast chicken |
| Bedtime | Cinnamon, ginger, and mangosteen powder tea |
Wednesday
| Early morning | Detox water
Lemon + Honey + Warm Water |
| Breakfast | Dalia with veggies and a glass of milk |
| Mid snack | 2 kiwis and 4 Almonds |
| Lunch | 1 cup brown rice along with 1 bowl Palak chole and dal |
| Evening Snack | green tea + handful of roasted peanuts |
| Dinner | chicken soup with veggies |
| Bedtime | Ashwagandha and cardamom low-fat milk |
Thursday
| Early morning | Detox water
Lemon + Honey + Warm Water |
| Breakfast | Egg/ paneer bhurji with one oats roti |
| Mid snack | one pomegranate and chia water |
| Lunch | Dalia kichadi with 1 cup of Palak & fenugreek leaf sabji |
| Evening Snack | black tea + small bowl of puffed rice |
| Dinner | Soya sabzi with multigrain roti and cucumber raita |
| Bedtime | cinnamon, ginger, and mangosteen powder tea |
Friday
| Early morning | Detox water
Lemon + Honey + Warm Water |
| Breakfast | Moong dal and Semolina chilla with curd |
| Mid snack | One small bowl of Guava + handful of peanuts |
| Lunch | multigrain khichadi with veggies |
| Evening Snack | black tea + makhana |
| Dinner | Jowar Dhokla |
| Bedtime | Ashwagandha and cardamom low-fat milk |
Saturday
| Early morning | Detox water
Lemon + Honey + Warm Water |
| Breakfast | 1 cup of oats porridge with toned milk and 4 almonds |
| Mid snack | 1 apple + handful of flax/sunflower seeds |
| Lunch | Quinoa khichadi with sauteed veggies |
| Evening Snack | green tea + 20-30 g of roasted black chana |
| Dinner | black chana curry/sabzi, roti, and curd |
| Bedtime | cinnamon, ginger, and mangosteen powder tea |
Sunday
| Early morning | Detox water
Lemon + Honey + Warm Water |
| Breakfast | 1 stuffed paratha with egg/paneer bhurji |
| Mid snack | 5-8 strawberries + 5 walnuts |
| Lunch | Small bowl of brown rice along with breast chicken gravy and salad |
| Evening Snack | green tea + 2 digestive biscuits |
| Dinner | Panner roti roll with veggies |
| Bedtime | Ashwagandha and cardamom low-fat milk |
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South India Diet Plan for Weight Loss
India has a rich diversity, and you can notice the same diversity in terms of food habits as well.
As you move from North to South gradually, you will notice a huge difference in food preparation and preferences. Hence, we can’t have a universal diet plan for Indians.
Monday
| Early morning | detox tea |
| Breakfast | 3 jowar Idly and peanut chutney + green tea or coffee |
| Mid snack | Any seasonal fruit (1 no.) |
| Lunch | Millet kichadi with any veg curry and buttermilk |
| Evening Snack | 1 cup of green tea with two digestive biscuits |
| Dinner | 2 roti/pulkai along with mashed spinach curry (keerai masiyal) |
| Bedtime | 1 cup of warm milk with turmeric |
Tuesday
| Early morning | detox tea |
| Breakfast | 2 oats Rava dosa along with Tomato, Onion chutney; 4 soaked almonds + tea/coffee |
| Mid snack | Any seasonal fruit (1 no.) |
| Lunch | Nellikai sadam with broad beans and lady finger curry |
| Evening Snack | approx. 50g of boiled peanuts |
| Dinner | 2 roti along with mixed dal, tomato & onion salad, and 1 cup of low-fat buttermilk |
| Bedtime | 1 cup of warm milk with turmeric |
Wednesday
| Early morning | detox tea |
| Breakfast | 2 pesarattu along with Allam pachodi, 4 walnuts, and green tea |
| Mid snack | Any seasonal fresh fruit juice |
| Lunch | 1 small bowl of brown rice with beetroot coconut iguru, sprouts, and 1 cup of buttermilk |
| Evening Snack | 1 cup green tea + 5 Soaked Almonds |
| Dinner | 2 multi-grain roti along with mixed veg kurmal, and 1 cup of low-fat curd. |
| Bedtime | 1 cup of warm milk with turmeric |
Thursday
| Early morning | detox tea |
| Breakfast | 1cup wheat vegetable upma + 1 cup green tea |
| Mid snack | cucumber juice + 4 almonds |
| Lunch | 1 cup Millet rice along with 1 cup ridge guard daal, tomato salad, and 1 cup curd |
| Evening Snack | 1 cup of black coffee + Makhanas |
| Dinner | 2 roti along with mixed veg curry, 1 piece of grilled fish, and 1 cup of low-fat buttermilk |
| Bedtime | 1 cup of warm milk with turmeric |
Friday
| Early morning | detox tea |
| Breakfast | 2 protein dosa with mixed dal + Allam chutney + 1 cup green tea |
| Mid snack | 1 small glass of fresh watermelon juice + 3 soaked almonds |
| Lunch | 1 cup of coconut rice along with chicken curry and low-fat curd. |
| Evening Snack | unsalted popcorn and 1 cup of black coffee |
| Dinner | 2 roti along with mixed leafy vegetable dal and 1 glass of buttermilk. |
| Bedtime | 1 cup of warm milk with turmeric |
Saturday
| Early morning | detox tea |
| Breakfast | vegetable Omelet with 2 eggs + filter coffee with low-fat milk |
| Mid snack | one seasonal fruit + 2 almonds |
| Lunch | 1 small cup bowl white rice along with mixed veg curry, and 1 cup raita with cucumber |
| Evening Snack | 1 glass of coconut water + 1 flaxseed laddu |
| Dinner | 1 small cup of millet rice along with beans & coconut curry, salad, and buttermilk |
| Bedtime | 1 cup of warm milk with turmeric |
Sunday
| Early morning | detox tea |
| Breakfast | Moong dal dosa + pudina chutney + 1 cup of green tea |
| Mid snack | fenugreek sprout salad |
| Lunch | 1 cup Millet rice along with breast chicken gravy, tomato salad, and 1 cup raita |
| Evening Snack | 1 cup of black coffee + 5 walnuts |
| Dinner | 2 multigrain roti along with panner high protein curry and salad |
| Bedtime | 1 cup of warm milk with turmeric |
Note: There are different types of detoxed tea, like cumin seeds tea, cinnamon tea, cucumber water, etc., and you may choose based on your preference.
Also Read : (5 Amazing Tea Ideas) How to Prepare Healthy Teas?
US Diet plan for weight loss
Food is an essential and integral part of our life, let that be in India, the US, or any part of the world. But if not managed properly may be the reason for various diseases and obesity.
Hence, here is the diet plan which can help you keep up the hustle and bustles of the day and nourishment to body prevent obesity.
Monday
| Breakfast | mashed avocado and a fried egg on a slice of whole-grain bread |
| Lunch | Tuna salad with lettuce, cucumber, and tomato |
| Evening Snack | Apple slice and peanut butter |
| Dinner | Chicken bone soup with a small bowl of grilled veggies |
Tuesday
| Breakfast | Oats, apple, roasted peanuts, and dates smoothie |
| Lunch | Sauteed Broccoli chicken salad |
| Evening Snack | blueberries and coconut yogurt |
| Dinner | Boiled vegetable salad |
Wednesday
| Breakfast | watermelon, strawberries, beets, coconut, and coconut water smoothie |
| Lunch | Sauteed veggies, chicken breast baked |
| Evening Snack | fat-free Greek yogurt and mixed berries |
| Dinner | chickpeas, tofu, and green veggie salad |
Thursday
| Breakfast | Bee pollen, orange, half lemon, half inch ginger, Black pepper, turmeric, and water smoothie (anti-inflammatory smoothie |
| Lunch | Chicken salad with lettuce and corn |
| Evening Snack | Mixed nuts |
| Dinner | Tomato and beetroot soup with grilled veggies and tofu. |
Friday
| Breakfast | Sweet spinach smoothie (spinach, 1 ripe pear, 15 grapes, fat-free Greek yogurt, avocado, and fresh lime juice) |
| Lunch | tofu, Sprouts (black gram, mung bean), grilled beans, broccoli salad |
| Evening Snack | dark chocolate and almonds |
| Dinner | Whole wheat toast with canned fish |
Saturday
| Breakfast | Muesli with Raspberries |
| Lunch | Chicken & Cucumber, lettuce Wraps |
| Evening Snack | Chia pudding |
| Dinner | Zucchini-chickpea veggie burger |
Sunday
| Breakfast | Green smoothie (cucumber, green apple, spinach, kale, hemp seeds, and celery) |
| Lunch | Chipotle-lime Cauliflower Taco Bowls |
| Evening Snack | Spicy Avocado |
| Dinner | Veggie and Hummus Sandwich |
5 FAQs Related to Weight loss.
1. How does weight loss work?
Some people are more readily able to lose weight than others. But by burning more calories than they consume, everyone loses weight. The main point is that calories matter. You must consume fewer calories or spend more calories via physical exercise to reduce weight.
2. Can weight loss cause hair loss?
People who lose weight through restricted diets or weight reduction surgery may have temporary hair loss as a side effect. Nutritional deficiency or physical stress may be to blame. Telogen effluvium, which is the term used to describe this kind of hair loss, is a typical reason for hair loss.
3. Will weight loss lower blood pressure?
One of the best ways of life adjustments for lowering blood pressure is weight loss. Even a minor weight loss can help lower blood pressure if you are obese or overweight. The potential for lower blood pressure increases with weight loss. Lowering your blood pressure medication dosage as you lose weight or stop taking it altogether could be workable.
4. What is weight loss surgery best?
You may lose a lot of weight with any weight reduction surgery, but each has benefits and drawbacks.
For example:
More people tend to lose more weight with a gastric bypass or sleeve gastrectomy than with a gastric band. The risk of major surgery is higher with a gastric bypass or sleeve gastrectomy.
Gastric bands are detachable, so the procedure may be undone if it leads to significant issues. Complications are often higher with a gastric bypass or sleeve gastrectomy.
Consult your surgeon about the various procedures for weight reduction surgery to determine which is ideal for you.
12 Quick Weight Loss Suggestions
- Never miss breakfast.
- Consume everyday meals.
- Eat a lot of fruit and vegetables.
- Increase your activity level, and
- Sip lots of water
- Consume high-fiber meals
- Examine food labeling
- Use a smaller plate, please.
- Avoid banning food.
- Don’t have junk food on hand
- Drink less alcohol
- Make a meal plan.
Last Line
Weight loss is a long journey to get a good result we just need patience. In this article, we discussed many important points about weight loss diet plans, for your personalized Weight Loss Diet Plan, consult our Weight Loss experts.WhatsApp for more details: 9398601060
” Save This Article For Your Weight Loss Journey “
