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7-Day Indian Weight Loss Plan

The document outlines a 7 day diet plan where each day focuses on different food groups - day 1 is fruits only, day 2 is vegetables only, day 3 includes fruits and vegetables from the prior days avoiding potatoes and bananas, day 4 emphasizes bananas and milk for carbohydrates and energy, days 5 and 6 focus on protein from foods like paneer, soy, and curd, and day 7 includes vegetables, fruits excluding high carb ones, and brown rice for lunch. The plan aims to provide nutrients through variety while restricting certain foods each day and not defining daily calorie or portion sizes.

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Sahishnu Shah
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388 views2 pages

7-Day Indian Weight Loss Plan

The document outlines a 7 day diet plan where each day focuses on different food groups - day 1 is fruits only, day 2 is vegetables only, day 3 includes fruits and vegetables from the prior days avoiding potatoes and bananas, day 4 emphasizes bananas and milk for carbohydrates and energy, days 5 and 6 focus on protein from foods like paneer, soy, and curd, and day 7 includes vegetables, fruits excluding high carb ones, and brown rice for lunch. The plan aims to provide nutrients through variety while restricting certain foods each day and not defining daily calorie or portion sizes.

Uploaded by

Sahishnu Shah
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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Day 1 On the first day of this plan, you are required to eat only fruits.

The quantity of intake


is not defined, and hence you can eat till you feel full.

Day 2 This is your vegetable day. This function is similar like fruits. The variety ensures
that most micro nutrients are provided to the body. You can boil them, steam them, have it
raw or make a soup out of it. You can have 1 cup of baked or boiled potato too.

Day 3 The third day is a blend of the first 2 days. On this day you can have all the veggies
and fruits you ate on the previous days. You need to avoid potatoes and bananas on this
day.

Day 4 This is a high potassium and high carbs day. This will help in replenishing your
energy stores. You are allowed to eat up to 8 bananas and 4 glasses of milk on this day. you
can spend the rest of the time eating fruits and vegetables or even vegetable soup (no
cream).

Day 5 This is the protein day. You need to include paneer , curd , soy milk, soya chunks
along with 6 tomatoes. The original GM diet needs you to eat 10 oz of beef, which provides
around 60 70 gms of protein. To meet this, you need to eat either 500 Gms of paneer or
you can also have 250 Gms of paneer + 20 gms of soya chunks + 150 ml curd.

Day 6 This day is more or less like your day 5. You can incorporate the similar food stuff in
an increased quantity if needed.

Day 7 On the last day, you can continue to eat the vegetables and fruits of your choice
(avoid the high carbs ones) along with a cup of brown rice at lunch.

Indian Diet Plan for Weight Loss (1200 calories)

Food Item Amount Calorie Protein(g)


s (kcal)
Early Morning
Lukewarm water with 1 cup
lemon
Tea (without sugar) 1 cup 35 4
Marie biscuits 2 56
Breakfast
Skimmed milk with sugar 1 glass 90 8
Brown bread upma 1 plate 205 6
OR
Besan Chilla 2 290 12
Mid-Morning
Fruit salad 1 small bowl 40
Lunch
Veg Khichdi 1 medium bowl 202.5 9.5
Veg raita 1 small bowl 75 3.5
Mix veg salad 1 bowl 30 2
Evening
Tea (without sugar) 1 cup 35 4
Wheat rusk 2 120 6
Dinner
Missi roti (without oil) 2 200 6
Mix veg 1 medium bowl 95 4
Curd 1 small bowl 30 1.5
Total 1213 54.5 g
kcal

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