Diet plan for weight loss for both men and women

A well-planned diet chart helps you stay healthy and keep your fat levels low. It consists of healthy foods, which include whole grain foods, lean proteins, and healthy fats.

This guide shares with you the best diet plan for weight loss, along with a 7-day eating plan suitable for the Indian lifestyle.

Best Diet Plans to Lose Weight

As you begin your weight loss journey, you may think that reducing meals may seem like dieting. However, the diet plan for weight loss is comprised of whole grains, pulses, vegetables, and lean protein-rich foods.

Your body will automatically lose excess fat, gain energy and process meals when you consume less refined carbs and processed food. You can take this approach by following a 7-day eating plan to lose weight; it keeps you disciplined and helps to achieve weight loss goals.

Here are some of the best diet plans to reduce belly fat:

High Protein Diet: This diet plan is focused on energising your body and helps to gain muscle mass. To make such lifestyle changes, you should include legumes, paneer, eggs, chicken or tofu in your meals.
Dash-Inspired Diet Plan: This diet plan is often suggested for better heart health, along with helping you with weight loss. To follow this diet, you have to reduce salt and processed food intake and increase potassium intake, such as spinach, yoghurt and carrots.
Calorie Deficit Diet: Monitor your calorie intake and gradually reduce eating sugary foods too often to ensure steady fat loss.

You can modify the mentioned diet for men and women, depending on your lifestyle preferences. For example, if you are a vegetarian, then you can replace meat-based foods with paneer or leafy vegetables.

Here is a simple weight loss diet table to summarise all the mentioned plans:

Diet Plan	Benefit	Best Suited For
Moderate Low-Carb Diet	Reduce stubborn belly fat	People aiming to lose abdominal fat
High-Protein Diet	Boost energy and maintain or build muscle mass	Active people and gym-goers
DASH-Inspired Diet	Improve heart health and support weight loss	Those focusing on heart health & weight control
Calorie Deficit Diet	Steady fat loss	Anyone who is aiming for gradual weight loss

Weight Loss Diet Plan for Men as per the Indian Diet

Men generally require slightly more calories to maintain their muscle mass while shedding fat. A nutritious diet can have 45 – 50% of complex carbohydrates, 30 – 35% of protein and 15 – 20% of healthy fat.
A common approach is around 25-30% protein for women, 30-35% for men, but focus on hitting your protein target and staying within overall calorie goals.

Every individual’s caloric need depends on basal metabolic rate (BMR), activity level, body composition.

Daily Nutrition Chart for Men (Approx. 1,600 – 1,800 kcal)

Meal Time	Menu Idea
Early Morning (6 – 7 am)	Start your day with warm lemon water. Lemon water helps hydration and digestion but does not significantly increase metabolism.
Breakfast (8 – 9 am)	Have 3 moong chila with spinach or any other vegetable, followed by oats upma as a source of fibre and protein.
Mid-Morning Snack (11 am)	Eat a mix of fruit, such as papaya and apple
Lunch (1 – 2 pm)	Take 2 roti made of whole wheat and vegetable curry or dal, or grilled chicken to fulfil your protein intake
Evening Snack (6 – 7 pm)	Drink tea or coffee with some snacks for a quick refreshment
Dinner	Energise yourself with palak paneer or chicken curry with whole wheat roti.

Tips for Men Following the Indian Diet

Increase protein at breakfast and dinner: You can modify your diet with a protein-rich start to help you control your hunger, while evening protein will support your muscle repair overnight.

Use Healthy Cooking Oils: You should prefer eating dishes that are made from mustard or olive oil to support your health. Subsequently, you should avoid eating hydrogenated fats and deep-fried snacks.
Stay hydrated: Aim for drinking 2–3 litres for most adults; 3–4 litres if active or in hot weather.
Limit Refined Carbs and Sugar: Replace this excess calorie intake with white rice and green vegetables for better fat loss.
Plan your evening snacks smartly: Pick roasted chana, sprouts or fresh fruits instead of fried sugary food.

By following the mentioned tips and a structured Indian diet, you can achieve better results on your weight loss journey. These are the best diet plan to reduce belly fat for both working men and those who go to the gym to ensure that they consume adequate nutrition.

Weight Loss Diet Plan for Women as per the Indian Diet

Women’s body requires the right balance of nutrients to maintain energy, hormonal balance and bone strength. To keep you active throughout the day, your daily calorie intake should be between 1,300 and 1,600 kcal. A well-balanced weight loss chart for women often suggests containing 40 – 50% complex carbohydrates, 25 – 30% protein and 20 – 30% healthy fats. Also, include at least 25 g of dietary fibre each day for better digestion.

Women especially benefit from focusing on key nutrients mentioned below:

Iron from leafy vegetables, lentils, beans and fortified cereals to protect you from anaemia and fatigue
Calcium from almonds and dairy-based foods for stronger bones and teeth.
Omega-3 fatty acids from chia seeds and walnuts for better heart, brain and skin health.

Besides focusing on these nutrients, you also have to drink about 3 – 4 litres of water every day to support your metabolism and digestive system.

Weight Loss Chart for Women (Approx. 1,400 – 1,600 kcal)

Meal Time	Foods to Intake
Early Morning (6 – 7 am)	To begin your day, have one glass of warm water and one tablespoon of overnight-soaked chia or flaxseeds.
Breakfast (8 – 9 am)	You may opt to take masala oats with vegetables like carrots, peas and onions as a source of protein.
Mid-Day Snack (11 am)	Eat berries, papaya or oranges for antioxidants. You may also consider 100 g of curd sprinkled with chia seeds to get calcium and fibre.
Lunch (1 – 2 pm)	Take two rotis or 1 cup of rice (white/brown) and vegetable curry. You can also combine it with a half cup of dal to add protein and fibre to your diet.
Evening Snack (6 – 7 pm)	Drink tea with 20 g roasted makhana.
Dinner (8 – 9 pm)	Have easy-to-digest meals like veg curry or soup with roti/rice.

Tips for Women Following the Indian Diet

Consume iron-rich foods: Pair up iron-rich foods like spinach with lemon juice or citrus fruit and increase the absorption of iron.
Eat foods that are rich in calcium: Try to add dairy products like yoghurt to your meals to increase bone strength and balance your hormones.
Track your menstrual cycle and adjust nutrition: You can increase iron-rich foods to decrease cramps and fatigue during and after a period cycle..
Regulate blood sugar: To prevent fatigue, eat small portions of well-balanced meals after 3 – 4 hours.
Eat natural collagen-enhancing food: Consider eating foods that are rich in vitamin C, such as amla, citrus or guava, along with protein for better skin and joint health.

You can modify your diet slightly based on your lifestyle preferences. For non-vegetarians, you can add meat, eggs or fish to your protein intake. The mentioned diet plan is suitable for both working women and those who are close to menopause to keep themselves active throughout the day.

To get the best diet plan to reduce belly fat, it’s better to consult a dietitian. They can help you to curate diet plans that suit your lifestyle.

7-Day Eating Plan to Lose Weight

These themed days are illustrative; ensure you still meet your protein, essential fat, micronutrient needs. If you feel weak/tired, add additional protein/vegetables.

This seven-day eating plan is designed to improve your digestion and reduce excess fat following the above weight loss diet tables.

Important Note:

The following 7-day eating plan is for representation purposes only and it may not be suitable for everyone. Likewise, people with diabetes, low blood pressure, kidney or liver conditions, those on medication or pregnant women should consult a registered dietician or a doctor before following this diet.

Moreover, if you feel weak or tired from following this plan, add a small portion of protein to your meals to have a balanced nutrition intake. These include curd, boiled eggs, sprouts, tofu, or dal.

Day 1: Focus on Fruits Intake

Breakfast: Start your morning with a bowl of watermelon and papaya. They are easy to digest and help you to stay hydrated. (Optional: You can add a handful of soaked almonds for healthy fat and protein.)
Lunch: Have an apple, a kiwi, and orange slices. They give you vitamin C and a bit of natural sweetness.
Evening Snacks: A few berries with a cup of herbal tea to refresh your day.
Dinner: Have fruit salad with chia seeds for extra fibre. Also, drink lemon water to improve your digestion. (Optional: You may place 100 g of low-fat curd for protein.)

Day 2: Vegetables Only

Breakfast: Eat steamed vegetables such as broccoli and carrots with lemon. (Optional: You can pair with a small bowl of dal or sprouts for protein.)
Lunch: Take dishes made with vegetables with mustard or olive oil for vitamins and fibre.
Evening Snacks: Sip a bowl of vegetable soup to keep you energised.
Dinner: Make a salad with cucumber, tomato, and green vegetables for an easy-to-digest dinner.

Day 3: Fruits and Vegetables

Breakfast: Take slices of papaya, pairing with lime juice for better digestion.
Lunch: Have some salad made up of carrots, cucumber and bell peppers to add crunch and fibre.
Evening Snacks: Eat fruits like apples, watermelon, and kiwi in a bowl.
Dinner: Take steamed beans with zucchini with a pinch of herbs for better flavour. (Optional: You can also add 50g paneer or tofu for protein.)

Day 4: Bananas and Milk

Breakfast: Drink a banana smoothie with low-fat milk and cinnamon to keep you energised all day long.
Lunch: Eat bananas as slices. Bananas provide healthy carbohydrates, energy, potassium, and fibre.
Evening Snacks: Drink a glass of milk or yoghurt for calcium.
Dinner: Drink banana shake with a bit of nutmeg.

You can also follow your daily household diet plan while consuming bananas.

Day 5: Brown Rice with Protein

Breakfast: Pair brown rice with spinach and corn to get full-day energy.
Lunch: Have brown rice with grilled chicken or paneer to get protein and carbs.
Evening Snacks: Take a vegetable soup with coriander to stay full until dinner.
Dinner: Combine brown rice with baked fish or tofu and salad to complete your daily nutrition.

Day 6: Protein Variation

Breakfast: Take moong dal chilla with mint chutney for protein.
Lunch: Have brown rice with tofu stir-fried and mixed vegetables.
Evening Snacks: Choose boiled eggs or roasted chickpeas for a healthy snack.
Dinner: Take a bowl of lentil soup with salad for a light evening meal.

Day 7: Light Meals

Breakfast: Drink Lemon-honey water and pair it with a salad made with cucumber and tomato.
Lunch: Take a bowl of vegetable soup accompanied by vegetables and rice to get balanced nutrition.
Evening Snacks: Drink cumin water with fruits to improve your digestion.
Dinner: Make a vegetable salad using olive oil and lemon, and take it as a side dish with main course meals.

You can also take salads with your household meals to fulfil your daily nutritional needs.

Pregnant/lactating women require specific guidance — the example 7-day plan is not designed for them.

Conclusion

This seven-day weight loss diet plan is built to make healthy eating easy for both men and women. Each day has been focused on a specific mix of foods to boost your energy, burn excess calories, and keep your stomach full. Along with that, the mentioned diet for men and women is focused on fulfilling nutritional needs.

FAQs

1. What is the best diet plan for beginners?

You can start with simple changes like adding more fruits, vegetables, and lean proteins to your diet. At the same time, you should stop consuming sugary snacks and processed foods.

2. How to lose weight in 7 days?

You need to pay attention to a light, balanced diet with increased amounts of fruit and vegetables and lean protein. Combine this with daily exercise and staying hydrated to get the best results.

3. How to lose stomach fat in 7 days?

Cut down on the intake of refined carbs, fried foods and sugary beverages. Instead, consume greater levels of vegetables containing fibre and lean protein.

4. How much weight can I lose in 1 month?

The appropriate rate of weight loss is 2 to 4 kilos per month. It also varies with what you eat and how active you are, as well as your overall metabolism level.

5. How to lose 10 kilos in a month?

Losing 10 kilos a month is extreme and unhealthy. Instead, you can consult a dietitian to create the most favourable plan for your body’s fat loss at the quickest speed.

6. How to lose weight in a month?

To reduce noticeable weight in a month, follow a well-balanced diet and perform regular workouts such as cycling or strength training. Stick to the diet and keep away from junk food for long-lasting results.

Diet Chart for Weight Loss for Both Men and Women