1 Month Diet Plan for Weight Loss PDF (Indian Menu)
Weight loss is a continuous process that takes time. A fad diet can help you lose oodles of weight in less time. But it can bounce back once you start consuming a normal diet. The weight loss journey has to be slow and steady so that you do not gain the weight back. This 1-month diet plan for weight loss PDF (Indian menu) will help you achieve healthier weight loss.
Steps for Perfect Weight Loss
- The calories you ingest have to be less than the calories you burn
- There must be a negative calorie balance for weight loss
- Gradually reduce your weekly calories for healthy weight loss during the month
- Increase the protein intake every week
- The remaining calories will be provided from carbohydrates and fats that will be gradually reduced as the protein intake increases
- Aim for not more than 2-3 kgs of weight loss per month
Along with controlled calories, one must also increase the water intake to remove all the toxins from the body. Water helps to reduce unnecessary hunger, prevents binge eating, and thus, helps in weight loss. The body might be thirsty but can send the wrong hunger signal to the brain. Whenever you feel hungry, first drink a glass of water and wait for 15 minutes, this will prevent binge eating. You can add lemon to your glass of water to increase your metabolism. Benefits of drinking lemon water.
1 Month Diet Plan for Weight Loss PDF (Indian Menu)
For better understanding, we have divided the chart into 4-week patterns. Every week there is a gradual decrease in the calories. Gradual change in the macronutrient content. The protein intake will increase every week, while we gradually reduce your carbs and fat intake. An increase in fiber and water intake is important to support weight loss.
Week 1 of 1-month diet plan for weight loss
- Calories: 2000 kcals
- Proteins: 60 gms
Sample diet plan
Empty stomach: 1 teaspoon soaked methi seeds with 1 cup warm water
Breakfast: 1 cup Tea or Coffee (no sugar) + 1 cup Poha/ Upma/ Vegetable Daliya/ Masala Sevaiya/2 Chapati + 1 cup vegetable
Mid-morning: 1 Fruit (100-150 gms)
Lunch: 1 cup Salad + 2 Chapati + ½ cup Rice
OR 1 Cup brown rice, no chapati
OR 3 Chapatis, no rice + 1 cup Vegetables + 1 cup Dal + 1 cup curd / 100 gms Chicken /Fish / 1 cup Spout usal / chola / lobia / red channa
Evening snack: 1 cup Tea or Coffee (no sugar) + 1 cup Kurmura/ Roasted poha chivda/ 2 Multigrain Bread Slices/ 1 Khakra
Dinner: 1 cup Salad + 2 Chapati or 1 cup Rice + 1 cup vegetable + 1 cup curd
Bed-time: 1 cup Milk with a pinch of nutmeg powder
Week 2 of 1-month diet plan for weight loss
- Calories: 1800 kcals
- Proteins: 70 gms
Sample diet plan
Empty stomach: ½ teaspoon cinnamon powder with 1 cup warm water
Breakfast: 1 cup of Soaked oats/ Daliya/ Quinoa with milk + 2 almonds and 2 walnuts/ 3 pieces idli + sambar
Mid-morning: 1 Fruit (100-150 gms)
Lunch: 1 cup Salad + 2 Chapati or 1 Cup brown rice, no chapati or 2 small Millet Rotis + 1 cup Vegetables + 1 cup Dal + 1 cup Curd or 2 Egg whites or 100 gms Chicken or Fish
Evening snack: 1 cup Tea or Coffee (no sugar) + 1 cup Roasted or boiled Chana/ 2 small Moong dal Dosa/ 6- 8 pcs Mix dal Dhokla/
Dinner: 1 cup Salad + 1 Millet Roti or 1 cup Brown Rice + 1 cup vegetable + 1 cup curd
Bed-time: 1 cup Turmeric Milk
Week 3 of 1-month diet plan for weight loss
- Calories: 1500 kcals
- Proteins: 75 gms
Sample diet plan:
Empty stomach: 1 teaspoon of chia seeds (Soaked overnight) with 1 glass of warm lemon water
Breakfast: 3 pieces besan or rawa dhokla/150 gms rawa upama with vegetables
Mid-morning: 40 gms low-fat Paneer or Tofu or 2 Egg whites or 100 gms Chicken or Fish
Lunch: 1 cup Salad with flaxseeds + 2 small Millet Rotis + 1 cup Vegetables + 1 cup Dal + ½ cup Pulse or Sprouts + 1 cup Curd
Evening snack: 1 Fruit (100-150 gms)
Late Evening: 1 Cup Green Tea
Dinner: 1 cup Vegetable Soup + 1 Millet Roti or 1 cup Sama or Varai or Quinoa or Daliya + 1 cup vegetable + 1 glass Buttermilk
Bed-time: 1 cup Milk with Walnut powder and nutmeg
Week 4 of 1-month diet plan for weight loss
- Calories: 1200 kcals
- Proteins: 80 gms
Sample diet plan:
Empty stomach: 1 glass of Green juice (Spinach/kale/coriander/mint/ginger/lemon juice)
Breakfast: Soaked Nuts – Almonds/ walnuts/ prunes/ Dates/ Dry Fig + 1 Fruit (100-150 gms) + 1 tablespoon sattu with 1 cup water or ½ cup Boiled Pulse or Roasted Chana
Mid-morning: 40 gms low-fat Paneer or Tofu or 2 Egg whites or 100 gms Chicken or Fish
Lunch: 1 cup Salad with flaxseeds + 1 medium Millet Roti + 1 cup Vegetables + 1 cup Dal + ½ cup Pulse or Sprouts + 1 cup Curd
Evening snack: 1 glass of Buttermilk with Chia seeds
Late Evening: 1 Cup Green Tea
Dinner: 1 Buddha bowl meal – ½ cup cereal + ½ cup vegetable + ½ cup pulse + ½ cup Curd or 1 Cup Vegetable Sprout salad with Tofu or chicken and curd
Bed-time: 1 cup Milk with Walnut powder and nutmeg
Tips to follow for Weight Loss
- Consume small meals at regular intervals
- Do not skip any meals
- Consume water half an hour before meals to avoid overeating and bloating during meals
- You can interchangeably use 150 gms curd with 100 chicken or 100 gms fish/2 egg whites or 40 gms paneer or tofu
- It would help if you rationed your visible fat intake to not more than 20 – 25 gms per day
- Include complex carbohydrates like whole grain cereals, millet, whole fruits, and vegetables
- Avoid refined foods, processed foods, junk, desserts, deep-fried foods and packaged foods
- Consume at least 1.5 to 2 litres of water
- Indulge in 45 minutes of fat-burning physical activity like walking, jogging, swimming, cycling, or gymming
End note
Strategic planning of the diet with a gradual decrease in caloric intake helps in slow and steady weight loss. It is always advisable to take guidance from a certified professional to prevent any nutritional deficiencies. Clean eating and an appropriate workout will help you reach your target weight. Please visit this page to avail a 1 Month Diet Plan for Weight Loss, a personalized diet plan for weight loss. You can also email us at care@dietburrp.com.
