Pages

Thursday, December 16, 2010

6 Meals Diet Plan - Indian Meal Plan


About- 6 Meals a day Diet plan (Indian Meal Plan):It works. I can say with confidence because me and my husband followed it and got results.
Especially my husband he lost 44lbs (20kgs). He had to reduce weight immediately as he was detected with very high Cholesterol. Doctor gave him 6months to lose weight. And he did following 6 Meals Diet Plan.
We've many diet plans on net but very few are for Indian meal. And we know Indian meals are very yummy but at the same times it's loaded with calories, fats, sugar, carbs and saturated fats.
So here is a meal plan which works. Go ahead and try it.
Rule: Drink 8 oz water before every meal.  Exercise/ Walk 5 times a week for 40min. 

Morning Breakfast (7am-8:00am)  :
Whole wheat Bread slice 2 toasted  and tea/milk.  OR 
Oat meal bowl ½ cup oatmeal boil with 1cup skimmed milk. Add some cut fruits e.g. apple or banana or grapes or strawberries.  OR
 2-3 Idlies with sambhar and very little chutney. It’s good to avoid coconut chutney. Instead try cilantro or mint or onion or tomato or cabbage chutney. OR
1 Boiled egg with Toasted Bread and tea.

Snack Time (9:30am - 10:30am):  
1 Orange OR
1 Cup yogurt/dahi with little cut fruits OR
Sliced carrots 1 Cup OR
Cucumber slices 1 Cup OR
1 Apple OR
2 Cups Water Mellon OR
Hand full Almonds (6-8 in count) OR
Walnut (6-8 Half in counts). OR
Combination of Almonds and Walnut

Lunch Time (12:00- 1:30pm):
2Phulka/Roti (without oil & ghee) , ½ Cup Vegetables curry, 1 Cup Dal, 1 Bowl Salad. OR
1 Cup Cooked Rice (without starch(Maad in Hindi) i.e drain starch from rice when it's cooked half way) with  ½ Cup Vegetables curry, 1 Cup Dal, 1 Bowl Salad.
OR Chicken (try to make curries with 2teaspoon oil) Curry in 1Cup with 2 Phulka/Roti (without oil & ghee)  , 1 bowl salad.

Snack Time (3:30am - 4:30am):
1 Orange  OR
1 Cup yogurt with little cut fruits OR
Sliced carrots 1 Cup OR
Cucumber slices 1 Cup OR
1 Apple OR
2 Cups Water Mellon OR
Hand full Almonds (6-8 in count) OR
Walnut(6-8 Half in counts)
Combination of Almonds and Walnut
Dinner (7:00pm – 8:00pm): 1 Phulka/Roti (without oil & ghee), ½ Cup Vegetables curry, 1 Cup Dal, 1 Bowl Salad. OR
Rice (without starch) 1 Cup with, 1 Cup Dal, 1 Bowl Salad. OR
1Cup Chicken Curry (try to make curries with 2teaspoon oil only) with 1 Phulka/Roti (without oil & ghee),  1 bowl salad, ½ cup boiled rice(without starch).

Snack (10:30pm):
1 Glass butter milk OR
lime juice with salt and warm water OR
Water Mellon OR
Any seasonal fruit.

Important Tips:
·  Always try to keep Diet food Indian so you don’t have to compromise in flavor.
  • Cook rice in vessel and not pressure cooker so it’s easy to throw rice starch.
  • Add soy powder or palak or maythi or ½ cup moong dal in wheat flour while making dough so as to reduce carb intake.
  • Add cut vegetables in  Rice to reduce carb intake.
  • Plan your meal and snack previous night to avoid hassle or slippage next day.
  • Keep oil in small bowl/kattori and put 1/2teaspoon measure oil spoon from measuring set or use tiny flat steel spoon.
  • Use water to cook curries instead of oil. Mix garam masala in water add to curries and pressure cook. It’ll come out good.
  • Use cooker to speed up cooking process and  use non-stick pan to use less oil.

Quick Tips to Loss 5lbs (2.3kgs) in two weeks:
·   Check weight every week to keep track of weight loss.
  • Avoid emotional/pampered eating.  Avoid processed food e.g. Cookies, crackers, Diet Bars, Juices, Diet Cookies, Cakes, Bread.
  • Try to eat food in original form. E.g eat fruit instead fruit juice.
  • Avoid oily and sweet food.
  • Be happy it helps.

Article By: Reena Sharma

204 comments:

  1. hi first time here on your blog,thanks a lot for this post it helped in my meal planning .am planning for 6 meals .

    ReplyDelete
  2. Hi Archana, Wishing you a great start and I'm sure you can do this. You are not alone in this we are in this together. Invovle your family in this it'll be fun & healthy living for all.

    ReplyDelete
    Replies
    1. Hi reena I am happy that you explained frankly everything can you are motivated till now .reena my name is prathiba 130kgs 29 yrs and I have pcos could you help me I wann to shed 40% of the fat. I know it takes some time . My email is prathiba_v2003 @yahoo.co.in

      Delete
  3. cool...i had sthg similar in mind..but great 2 find it here! cheers!!

    ReplyDelete
  4. Sorry Dinil, I'm not a Dietitian. I'm a software professional. Managing healthy Weight has been always a challege for me. After trying so many diets, programs and tips I came up with my own diet which worked for me and my husband. And I realized it's not one time I've to change the life style. In my blog I've shared my experience, quick recipes and I've shared some very good articles which inspired me. Thanks

    ReplyDelete
    Replies
    1. Hii mam its prerna n i m of 56 kgs n m 20+ i m dieting but i feel hungry most of d tym n i wakw up lately..so brkfst at arnd 7 8 is impossible fir me as i slp late at night..

      Delete
  5. Thanks for sharing such valuable information. was looking for something Indian.

    ReplyDelete
  6. I'm glad you liked it and found it valuable Prakriti. Wishing you and your family Healthy Living.

    ReplyDelete
  7. I am Sunil from India and I am an IT Professional. I always check here and there for right Indian food, but found nothing for men. Your plan is really good and thanks a lot for this wonderful diet plan.

    ReplyDelete
  8. Thanks Sunil Pahuja!!! I'm glad you liked this 6 meal diet plan. Wishing you a great start and successful new year.

    ReplyDelete
  9. Reena - Thanks for the great post. I see your husband lost around 20Kgs. Can you also tell us if this reduced his LDL "Bad" Cholesterol levels? how much was it reduced and how long did it take for the same. Also pelase share the Indian food for lowering cholesterols. Appretiate your reply.Sachin

    ReplyDelete
    Replies
    1. Thanks Sachin,
      Yes eating healthy & weight loss definately helped him reduce LDL & Triglycerides and Increase HDL(Good Cholesterol). It took him 6months to loose 44lbs with at least 4days a week intense exercise and following healthy diet.
      Here is a link to reduce Triglycerides which plays a very big role in Cholesterol.
      http://healthyliving-reena.blogspot.com/2011/09/quickly-reduce-triglycerides.html

      Soon I'll post a Indian food which helps reduce Cholesterols.
      Wishing you healthy & happy living.
      Reena

      Delete
  10. hai here im raj my age is 19 my weight is 55 so now i wanna reduce my weight i dont wanna go to gym but i want to be fit enough as a strong guy so help me the plane which is suits for me thankin you........with regards

    ReplyDelete
    Replies
    1. Hi Raj,
      Thanks for taking time to read my blog.
      Well you are very young and can do lots of outdoor activities. You don't have to go to gym to be fit. You can play cricket, football, badminton, tennis or any of your favorite outdoor games to be fit and relax your mind too. Cycling & jogging outdoors is also fun and go exercise. Read this some tips may help you to know what suits your life style if you don’t want to exercise in gym.
      http://healthyliving-reena.blogspot.com/2011/08/dont-want-to-diet-or-exercise.html
      Your Diet: As you are still growing your body needs lots of Protein & calcium. So make sure you intake lentils, beans, soybean, eggs or any form of eatable proteins. You can switch to skimmed milk and low fat yogurt (curd) to avoid fats. Fresh fruits are very good in boosting good mood and inner strength.
      Avoid fried items like Chips/ Samosa/Pakoda as it slows down body and doesn’t do any good either.
      Avoid Juices and Soda drinks (Pepsi, Coca Cola, etc) as it has lots of sugar and you’ll feel bloated all the time. Basically avoid too much of Sugary items and Oily stuff.
      For strength you can have handful of raw Almonds or raw Walnuts when you feel hungry during snack time. Drinks lots of water and be happy. Avoid stress by avoiding unnecessary arguments and conflicts and think positive. Good mood also helps to balance the body.
      6 meal diet plan very much does the same. Just follow the same.
      Hope this helps. I’ll soon post some related topics.
      Wishing you healthy & happy living.
      Reena

      Delete
  11. hi i am vinayak i am 19 years old and my weight is 120 kgs.will this diet plan help me?

    ReplyDelete
    Replies
    1. Hi Vinayak,
      I'm glad you stopped by to read my blog.
      Current diet helps to loose upto 25kgs along with exercise 5days a week in 6months. Result differs.
      You are 120kgs but you didn't give me your height.
      Please refer this link to see where you are in BMI index and how much you need to loose be in normal range.
      http://healthyliving-reena.blogspot.com/search/label/Must%20Know

      Some people have bone weight too so ideal weight is different for every person based on body type, age and Gender.
      Still to start some where follow the diet sincerely. Don't give up if you don't get results immdediately, instead make healthy living your lifestyle you'll never gain abnormal weight again. If you think you need to loose more than 25kgs then following current diet you need to step up your exercise. Try consuming 1200calories and burn 600- 1000 calories by cardio exercise e.g running, jogging, brisk 4m.p.h walking, swimming, bicycle. You will reach your goal weight. Wishing you healthy and Happy Living.
      Reena

      Delete
  12. Hey Reena.. Thanks for this lovely diet plan. I was so frustrated when I dont get any indian diet plan. This one is so perfect and can be easily followed(Hope so. ;))
    I am starting this from today itself and will see the results after 3 months. I just want 4-5 Kgs and 3-4 inches loss. Thanks a lot again. Cheers.!

    ReplyDelete
    Replies
    1. I'm glad you liked diet plan Ravi. Don't forget to Drink 8 oz water before every meal and Exercise/ Walk 3-4 times a week for 40min. Looking at your determination I believe you'll reach your goal. Wishing you healthy & happy living.
      Reena

      Delete
  13. Replies
    1. I'm glad you stopped by to read my blog.
      Wishing you healthy & happy living.
      Reena

      Delete
  14. thanks reena...its the great suggestion. I was also looking for Indian diet plan and now i found this.

    ReplyDelete
    Replies
    1. I'm glad Jazz you liked the Diet Plan. This Diet plan shows amazing result if you drink 8 oz water before every meal and Exercise/ Walk 3-4 times a week for 40min.
      Wishing you healthy & happy living.
      Reena

      Delete
  15. Surfing the net early morning thinking that I will find some really healthy Indian recipes that I can include to shed those extra kg's. Having find none, I happened to come across your blog. And I just couldn't be happier. I have got some of the answers. Thank You for this lovely post, Mam. :)

    Seeing the success story of you and your husband, there is a sudden rush of motivation. And TODAY, I start with my weight-loss Plan.

    ReplyDelete
    Replies
    1. I'm glad Neha you stopped by to read my blog. I love your energy I know you'll reach your goal. Try to drink 8 oz water before every meal and Exercise/ Walk 3-4 times a week for 40min for faster result.
      Wishing you healthy & happy living.
      Reena

      Delete
  16. Hi Reena,

    I am a young professional living alone and cooking has always been a headache for me. First let me tell you that I was looking for an Indian diet plan for a long time and I was so happy when I found one. Second, I love the fact that you have given so many options for various food habits/tastes etc.

    Thanks,
    Trisha

    ReplyDelete
    Replies
    1. I'm happy for you Trisha that you found what you were looking for. I completely understand after a tiring day at work it's very hard to cook and very easy to get into the trap of fast & junk food. Plan your meal and snack previous night to avoid hassle or slippage next day. Keep steamed chana, sprouts, boiled eggs, moong dal dosa batter or steamed beans in fridge so you can quickly make something interesting the moment you come home. Something healthy and satisfying will keep you on track and motivate you to be on track. Soon I’ll post some quick recipes for working girls that’ll give an idea.
      Wishing you healthy & happy living.
      Reena

      Delete
  17. First time am finding good Indian diet plan, Thanks a ton.

    ReplyDelete
    Replies
    1. Thanks Anand,
      I'm glad you stopped by to read my blog.
      Wishing you healthy & happy living.
      Reena

      Delete
  18. Thanks a Tonne Reena.. its a simple and smart plan.. liked it :) :)

    ReplyDelete
    Replies
    1. I'm glad you liked the Plan Praveen.
      Wishing you healthy & happy living.
      Reena

      Delete
  19. Hi Reena
    I have a sweet tooth and i have hunger pangs to indulge in something sweet at times. can you suggest wat i can eat like in bits after meals to have a flavor in my mouth and curb my pangs.
    thanks

    ReplyDelete
    Replies
    1. Same here :) Even I have Sweet tooth, I prefer sweet within 30Calories post meal
      1. Sugar Free Mint chewing gums(Orbits is hardly 5cal)
      2. Indian Sauf(takes care of breath and digestion)
      3. Rajgiri ladoo(Very light and made of jagree(Gur) has hardly 25Calories).
      4. Ice popsicle(Very healthy, low in calories and cooling for summer)
      5. Handfull of juicy Grapes
      6. Chikki (A tiny piece of Chikki is also healthy as made of nuts and jagree plus very satifying for people with sweet tooth).
      7. Cadbury Gems(india) or M&M Candy(usa) (1-2 piece keep in mouth just let it melt, don't chew)
      8. 1/2 cup Yogurt(Dahi) with 1/2tsp honey or 1/2tsp sugar. (It'll satisfy your craving and probiotic will take care of digestion).
      9. Eraser size Dark Choclate piece(low is suger , coco works like a stress buster in Ladies :P )
      10. 1/2cup of natural fruit juice
      Above options will take care of sweet tooth plus keep you on the track of healthy living.
      Wishing you healthy & happy living.
      Reena

      Delete
  20. Hi Reena,

    Thank you so much for your diet plan. Im 27 years of age, female and 5.8 of height and i weight 84 kgs. i want to loose 20 kgs i hope this plan works. Any suggestions?

    Regrds,

    Aakanksha

    ReplyDelete
    Replies
    1. Definitely Aakanksha,
      You'll lose weight. Make sure you stick to plan, watch your food portion/serving and drink 8 glass of water and exercise minimum 4 times a week for 45min. You are very young so your body will respond to exercise and diet quickly.
      I checked your Body Mass Index(BMI). Here's the detail.
      Your Height is 5 feet, 8 inches and Weight is 85kgs (187 pounds)
      Your Calculated BMI is: 28.4 (it should be less than 25)
      Your BMI Categories:
      •Normal weight = 18.5-24.9
      •Overweight = 25-29.9
      •Obesity = BMI of 30 or greater
      My only suggestion is don't starve yourself. Change the life style. Eat fresh homemade food, drink lots of water, walk 45min everyday and avoid junk/oily /sweet food. Trust me You'll start shedding weight rapidly. I know you'll reach your goal.Wishing you healthy and happy living.
      Reena

      Delete
  21. Hi reena ,Thank u very much .

    Is it good to take 250 ml water before any meal ,as the enzymes will be diluted which are secreted inside stomach (enzymes which helps for the digestion)and can't digest the intakes well.

    Thanks,
    Raj.

    ReplyDelete
    Replies
    1. Yes Raj it does dilute, but not sufficiently to impair digestion. The greater part of the water passes through the stomach in less than fifteen minutes; but food takes 2-3hrs to digest therefore it will not interfere with the meal.

      Drinking a glass of water before(30min is good) a meal will help you better digest your food. Water should be avoided during the meal or good if taken 2hrs after meal.
      In our intestines, water helps our body absorb solids and pass waste through for elimination. Our saliva, which initiates digestion of starches with the enzyme amylase, also consists mainly of water. When you are dehydrated, these processes become impaired.

      Drinking water prior to a meal may help you eat less and thus help you lose weight.
      I very happy Raj that you are taking food cycle very seriously.
      Wishing you Happy and Healthy Living.
      Reena

      Delete
  22. hello reena first of all thank for providing diet plan on indian food,i want to tell you that you are doing great community service by providing diet plan according to indian cuisine.I just want to know whether this diet plan is for male or female?because as far as i know both have diffrent metabolism.
    saurabh

    ReplyDelete
    Replies
    1. You are right Saurabh gender differences in metabolism do exist, the differences in terms of total weight loss are modest. For both men and women, making positive lifestyle changes will result in successful, lasting weight loss. I'm very happy that you are taking weight loss seriously. Try to keep calorie intake within 1200-1500 per day. Wishing you happy and healthy living.
      Reena

      Delete
  23. It workd for my sis,thanku so much mam :)

    ReplyDelete
    Replies
    1. That's wonderful Mukul. I'm so happy for your sister. Thank you so much for letting me know. Wishing you and your family happy and healthy living.
      Reena

      Delete
  24. This comment has been removed by the author.

    ReplyDelete
  25. it was a very good diet plan thank's a lot for this diet.

    ReplyDelete
    Replies
    1. I'm glad you liked the Diet Plan.
      Wishing you happy & healthy living.
      Reena

      Delete
  26. Hi Reena,

    A big thanks from another Software professional for helping others. :)

    Currently, I am in USA & its very difficult to get all indian veggies here. From last 3 months i was living on Frozen Rotis as i am a bachelor & making Roti is tough task to me.
    My Height is 6 ft & Weight is 88-89.

    Please provide me any Diet Plan which i can follow here.

    Thanks in advance

    ReplyDelete
    Replies
    1. I'm happy you liked the Diet Plan Abhivish.
      Your BMI is 26.4
      BMI Categories:
      •Underweight = <18.5
      •Normal weight = 18.5–24.9
      •Overweight = 25–29.9
      •Obesity = BMI of 30 or greater
      You've to lose around 5-6kgs to be in normal range.
      Working is USA has one good advantage that office timings are fixed so you get lot of time in the evening for workout. Every apartment has a Gym . Otherwise gets good sports shoes and go for walk. One thing you've to be careful is USA food is very high in calories so be careful from Burgers & Pizza , donuts and cakes. One can pack 2-3kgs in one week if you are not careful.
      One good thing is you get so many cut frozen vegetable and cut fresh vegetables in Indian grocery store and Wal-Mart, Kroger regular American stores.
      Shop for some soup packets which is instant. You can buy ready Idly Batter or MTR packets to makes steamed Idles which is far better than oily dosa. You'll find lot of whole wheat, whole grain bread which is very healthy. Try to drink skimmed or 1% fat milk. Reduce sugar intake as Ketchup, Mayonnaise, Coke, Fruit Juice, Jam or cookies are loaded with Sugar. Try to avoid that. Regarding Roti making issue you can get Pillsbury Frozen roties or many Indian grocery stores have ready roti packets set of 10 made fresh by local people. Just buy extra and keep in fridge. Roll ready roties in wet tissue towel and Microwave for 15sec it'll come out soft and fresh. When I don't feel like making roties sometimes I add wheat flour in water and make lose batter and make dosa on non-stick pan/tava it tastes exactly like roties.
      You can make Upma with lots of vegetables or make Maggie with loads of mixed cut frozen vegetables.
      Fill your kitchen with fruits apple, oranges and water melon.
      Make sure to be active and choose healthy food over junk you'll be fine. Once in a while in weekend it's ok to go for high calorie food but make sure 5working days do 45min cardio (Walk, job, run ...) and eat low calorie food.
      Hope I this will help you and give slight idea of making your own healthy version of Indian food. There are some quick and healthy recipes in my blog have a look and see if it works for you.
      Wish you Happy & Healthy Living,
      Reena

      Delete
  27. Hi Reena,
    I have gone through your diet plan,Its amazing. If possible could you recommend some Chicken or Beef cooking method of fitness. My wishes for you and your family.

    ReplyDelete
    Replies
    1. Thanks for wishes Mark, I'm happy you liked the Diet Plan.
      I don't eat or cook beef but I know its red meat and it's very high in Saturated fat so avoid eating Beef. If you want to eat also make sure eat Steamed, Baked or Grilled. Avoid fried or greasy dish. Chicken is white meat which is healthy food if you remove the skin. As chicken skin has lot of fat. Same goes with Chicken too eat it Baked, Steamed or Grilled. You can use pressure cooker to cook gravy chicken. There are whole lots of recipes available on internet to cook healthy Non-Vegetarian food. Makes sure to fill your plate with steamed vegetables and salad while eating Beef or Chicken. That way you’ll feel full and satisfied soon.
      Wish you Happy & Healthy living.
      Reena

      Delete
  28. hi reena,
    Thank u so much for this awsm diet plan.. I was lookin for this kind of indian diet plan. But i didnt get the meaning of "oz" that u reffered in the above post regardin to water drinking.. Btw, thnx again.. And happy new year :)

    ReplyDelete
    Replies
    1. Wish you & your family a very Happy New Year Ujjwal. I'm so thrilled that you liked the diet plan. 8oz water is almost equal to 1/4Liter or 0.250Liter of water.
      Wish you Happy & Healthy Living.
      Reena

      Delete
  29. Hi Reena,

    Thank you for this diet plan. Just checking that for the breakfast option with boiled egg am I allowed 1 slice or two slices of toast?? Also are they any websites where I can learn to cook a low fat vegetable curry and dhal as needed of this plan. Thank you..

    ReplyDelete
    Replies
    1. You must take 2 toasted slices. Try to make breakfast filling so you don't feel hungry at least by 10:30am. There are many websites just type Healthy Indian recipes in Google and you'll have so many options. Almost every famous chef or cook books are trying to add healthy food as people are more conscious about health than before.
      Remember replace regular vessel with non-stick, cook in pressure cooker, try to avoid onion as it takes lot of oil to fry them instead use garlic and tomatoes. Check out some low fat and less time consuming recipes on my blog you may find them useful.
      Wish you Happy & Healthy Living.
      Reena

      Delete
  30. Your diet plan is really encouraging...
    I will post its progress shortly...

    ReplyDelete
    Replies
    1. I'm glad you liked the Diet Plan.
      I'll wait for your progress updates and it'll surely boost my confidence and many more.
      Wish you happy & healthy living.
      Reena

      Delete
    2. hii reena
      ur plan is very nice
      plz give me detail plan chartwise
      bye tc

      Delete
  31. I am 27 years old male from Kolkata. Height 5'8" and weight 76 KG. I know I am bit overweight but the main cause of worry is I am recently diagnosed with hypertension. Dr says, physical activities and taking better food will be more helpful for me than taking drugs. I think, following the diet chart given by you will help me out. Thanks a lot for this much needed article.

    ReplyDelete
    Replies
    1. Soham your doctor is right, healthy and active lifestyle will help you more than medicines.
      Your BMI: 25.4.
      BMI Categories:
      •Underweight = <18.5
      •Normal weight = 18.5–24.9
      •Overweight = 25–29.9
      •Obesity = BMI of 30 or greater
      You've to lose just 2-3kgs you will be in normal weight range. Avoid salty food and smoking as it can increase Hypertension. Try yoga, listening to good music and long walks for relaxation.
      You are very young Soham your health can bounce back pretty fast just stay active and choose healthy food over junk you'll be fine.
      Wish you Happy & Healthy living.
      Reena

      Delete
  32. Hey reena ,
    Appreciate your Diet plan !

    ReplyDelete
    Replies
    1. I'm glad you liked the Diet Plan Prashanth.
      Wish you happy & healthy living.
      Reena

      Delete
  33. hi Reena,

    Im 5'2" n my weight is 73 kg n i want to reduce 10kg in 2 months with 3-4 inch loss in whole day.. ll this plan help me

    ReplyDelete
    Replies
    1. Thanks Karla for stopping by to read the Diet Plan. Your goal is very aggressive Kalra but it's possible. According to your details
      Your BMI is 29.3
      BMI Categories:
      •Underweight = <18.5
      •Normal weight = 18.5–24.9
      •Overweight = 25–29.9
      •Obesity = BMI of 30 or greater
      You need to lose around 12kgs to be in normal weight range. Losing 2-3kgs per month is ideal but if you want to lose more you've to absolutely cut off your sugar and oil and be regular at cardio exercise(Walk, jogging, running , cycling...) for 45min 5times a week. If your age is less than 35yrs than you’ll get result faster. Be sincere and dedicated this plan will help you achieve your goal. Make sure to have 1/4th liter or 8oz of water before every meal and keep yourself hydrated throughout the excercise. Keep me posted on your progress.
      Wish you Happy & Healthy Living,
      Reena

      Delete
  34. Dear Reena,

    Under the vegetables portion can we use regular veggies as part of meal, Generally we cook, cabbage, peas, brinjal, cauli flower, gourd.

    Kindly suggest.

    ReplyDelete
    Replies
    1. Yes Anand any local or seasonal vegetables are fine. Green vegetables like Spinach (Palak), Methi, SarSau(Mustard green),etc.. are also very good. Make sure to cook these vegetables in healthy way i.e. less oil.
      You can check out some healthy recipes in my blog.
      http://healthyliving-reena.blogspot.com/search/label/Healthy%20Recipes

      Wish you Healthy & Happy Living.
      Reena

      Delete
  35. Thanks alot for taking your precious time and blogging down a diet for fat ppl like us . lol . wishing you and your family a happy and prosperous new year :) thanks again. Gonna follow this plan from today.

    ReplyDelete
    Replies
    1. I'm glad you liked the plan Zed and going to follow it. Thanks for lovely wishes.
      I started this blog because I was struggling with this weight issue. After trying so many diets and wasting money on exercise machines I realized we need to choose healthy life style and habits. Once you achieve the goal continue healthy living as the moment we go back to old habits the weight rolls back.
      Wish you happy & healthy living.
      Reena

      Delete
  36. Reena, I am glad to finally find a plan which looks suitable for diet. I am 20 Kg Overweight and was searching for a plan which does not suggest starving. I have just one concern .. I am very fond of tea ..Is it possible to include 1 or 2 more tea cups in this plan. would that work out fine? (I take tea with very less sugar). Thanks !!!

    ReplyDelete
    Replies
    1. I'm happy for you Surabhi that you found what you were looking for. Definitely starving is not the solution for diet as starving will slow down your metabolism and you’ll end up gaining weight.
      Tea is very good for health but try to have it with less sugar and skimmed milk or no milk.
      I use to have 2 cups of tea daily i.e. 1cup morning and 1cup evening instead now I have 1/2cup tea twice. I didn't compromise with the quality of tea instead reduced the amount. I bought small cups which hold ½ amounts of regular cups.
      If you are having 4 cups of tea everyday make it 1/2cup 4 times a day so end of the day you will end up with only 2cup of tea calories.
      Hope this will help. I'm happy you are taking your diet plan so seriously and taking care of every small detail.
      I wish you success and healthy living.
      Reena

      Delete
  37. Hi Reena... ur diet plan is simply superb... I'm 25yrs old. n i'm 5.4" and weighing 72kgs.. presently i'm in day3 of GM(general motor) diet... but i'm having so many food cravings...m very desperate to loose 12kgs of my weight.. i will follow ur diet plan for 3 months.. it seems very healthy.. n more lively... And i'm glad to appreciate ur reply for every post... thanks n love u..

    ReplyDelete
    Replies
    1. Thanks for lovely words Kavya.
      I’m thrilled to see you so happy & excited to try out the Diet Plan. I'm sure you can do it.
      According your details Your BMI is 27.2
      BMI Categories:
      •Underweight = <18.5
      •Normal weight = 18.5–24.9
      •Overweight = 25–29.9
      •Obesity = BMI of 30 or greater
      you need to lose around 7-8 Kgs to get back in Normal weight range. You can do it by sticking to the diet plan and exercise.
      You are very young Kavya your body will respond very quickly to healthy changes just avoid sugar and oily/junk food you will start losing weight from the same week. Make sure to do portion control as healthy food in large amount can also result in weight gain. Increase your water intake and try to be active.
      Create a support system around you by including your family/friends in those healthy changes so you can stick to the plan.
      I’m sure you will achieve your goal.
      Wish you happy & healthy living.
      Reena

      Delete
  38. Hello Reena Ji, Very good blog indeed, i really liked it.

    ReplyDelete
    Replies
    1. Thanks for stopping by to read the Diet Plan. I'm glad you liked the blog.
      Wish you happy & healthy living.
      Reena

      Delete
  39. Hi Reena,

    It is a very very good diet plan. I had something similar in my mind but wanted to confirm whether it will work or not? Finally I got it..Thanks

    Just 1-2 question--

    1-You have mentioned 1 bowl salad.What are all you put in the salad I was thinking to have 8-10 slices carrot/4-5 pcs of broccoli/6-7 spinach leaf/8-10 slices of radish.

    2-Any toasted bread is fine I guess?

    ReplyDelete
    Replies
    1. Thanks Bijaya for lovely words.
      Your salad is awesome if you are eating this salad everyday hats off to you. Good Girl!!! Please continue to do it. Salad means anything raw like cucumber, spinach, carrot, tomato, radish, broccoli even fruits can be added. Sometimes I add handful of grapes or apple slices to make it interesting.
      Avoid ranch as they are loaded with sugar and calories. Make your own low calorie ranch e.g. use low fat yogurt, roasted jeera powder & salt or splash with lemon juice and salt.
      Bread is good if it's 100% whole wheat/whole grain.
      We choose whole grain over enriched flour as whole grain takes time to digest and body has to work hard and burn some calories. But enriched flour bread i.e. while bread gets digested easily and glucose shoots high and body start storing those extra calories which is not needed.
      I'm glad you liked the blog.
      Wish you happy & healthy living.
      Reena

      Delete
  40. Hi Reena

    I am 23 years old,5'1" and my weight is 55kgs .I was trying to lose weight so long. Even i started exercising 5 days a week. Will this plan help?

    ReplyDelete
    Replies
    1. Hi Mousumi,
      Thanks for stopping by to read diet plan.
      According to your details your BMI is 22.9. You are considered normal.
      BMI Categories:
      •Underweight = <18.5
      •Normal weight = 18.5–24.9
      •Overweight = 25–29.9
      •Obesity = BMI of 30 or greater
      If you are trying to look skinny or lose weight from target trouble areas (e.g. thighs or tummy or arms or waist) then you need to do weights and do specific exercise targeting your trouble areas only. Like sit ups to lose weight on stomach, cardio exercise to lose weight on lower body, weight to lose weight on arms and back.
      Don't do same exercise everyday change your exercise routine as muscles get use to same routine and then less calories are burnt. Try to confuse your muscles by changing exercise routine and pushing yourself from your comfort zone as we lose weight only when we got beyond comfort zone.

      You are very young Mousumi your metabolism will respond very quickly to healthy changes.
      Avoid sugar and oily/junk food to stay healthy.

      Have plenty of salad in the beginning of meal so you feel full quickly when you start main course meal.
      You are already in normal weight range this diet plan will help you remain in normal weight range, it helps to lose weight if your are over weight or obese. I believe you should focus more on exercise to target your trouble areas.
      I’m sure you will get the fit and perfect body you are trying to achieve.
      Wish you happy & healthy living.
      Reena

      Delete
    2. This comment has been removed by the author.

      Delete
  41. Hi reena very nice plan, will be following it.

    i had a querry- since i belong to a profession in which i need to have dinner and drinks with my clients once a week. since the dinner part can be taken care of, can you recommend which is the low calorie alcohol and less damaging to the diet plan.

    ReplyDelete
    Replies
    1. I'm glad you liked the diet plan.
      It's good that you know where the diet plan can go off track in your routine.

      1. Try not to go empty stomach for dinner.
      2. Have healthy snack and water before heading for dinner.
      3. You can stick to only 1 Drink with lots of ice and have it very slowly just to give company to your clients till clients are done.
      4. Choose nuts over fried food.
      5. Have a round of salad or soup before going for main course.
      6. Burn extra calories next day just to make sure you are on the track.
      7. Try having low calorie food in the lunch if you know you have a dinner with client.
      8. Skip desserts or have very little portion desserts.
      I'm sure following these tips you'll be fine.
      Sorry to disappoint you but I & my husband don't drink so really don't know much about it. You can Google and find out the low calorie drinks/beer on net.
      I’m very happy to see your sincere effort. I'm sure you'll achieve your weight goal.
      Wish you happy and healthy living.
      Reena

      Delete
  42. Hi reena..was searching for any Indian meal diet plan and stuck with ur blog..its seems to be interesting. I am gonna try from today it self. I m 80 kg and my height is 5.1, so really worried for myself. Hope i will be able to change my life..

    ReplyDelete
    Replies
    1. I'm glad Sunayana you are going to try this diet plan. I like your energy. Diet will definately help you lose weight.
      According your details Your BMI is 33.3.
      BMI Categories:
      •Underweight = <18.5
      •Normal weight = 18.5–24.9
      •Overweight = 25–29.9
      •Obesity = BMI of 30 or greater
      You need to lose 20-22 kgs to be in normal weight range.

      Along with this diet try to cut off your sugar and oil and be regular at cardio exercise(Walking, jogging, running , cycling...) for 45min 5times a week.

      If your age is less than 35yrs than you’ll get result much faster post 35yrs metabolism drops drastically so one has to step up in exercise and work harded to lose weight. Be sincere and dedicated this plan will help you achieve your goal.

      Make sure to have 1/4th liter or 8oz of water before every meal and keep yourself hydrated throughout the workout. Keep me posted on your progress.

      Wish you Happy & Healthy Living,
      Reena

      Delete
    2. Reena !!!

      I want to compliment you for doing such a good Job...
      though 1000s of people have already told you but still i want to say it again .......
      I was happy to see an article on India diet plan - which is surely very uncommon.

      I am going to start it now.......

      will come back to you with my progress or any doubts that i would have.

      GREAT WORK

      ALL THE BEST

      Delete
    3. Thanks for appreciation and lovely words Meetu, Can't wait to hear about your progress.
      Keep up your energy and enthu.
      Wishing you Happy & Healthy Living.
      Reena

      Delete
  43. Hiii Reena,,, i'm vikk from Melbourne ,i think your blog is the best and you have done a great job .i appriciate that you spend your time for people. .,my height is 6'' and my weight is 98. actually i have to sit whole day on my job. thats why i couldn't lose weight.. please tell me how can i loose maximum weight as soon as possible..please help me out . thanks

    ReplyDelete
    Replies
    1. Thanks for lovely words Maan,
      According to provided details Your BMI: 29.2
      BMI Categories:
      •Underweight = <18.5
      •Normal weight = 18.5–24.9
      •Overweight = 25–29.9
      •Obesity = BMI of 30 or greater
      You've to lose more than 16kgs to be in Normal weight range.
      Move it to lose it!!! Remember this mantra Maan.
      For weight loss you need to change your diet(more protien and low carbs) and start exercising(60-90min). Since you are at your desk for long hours, get creative.

      I usually use a pedometer to count my steps in the whole day if the steps are more than 10,000 then it's good otherwise cover it up in the evening.
      I park my car really far in office parking lot so I'm forced to walk.
      Or sit on exercise Cycle while watching TV or walk on Treadmill. Just put on walking shoes walk around the house.

      Make sure to Eat breakfast before you leave in the morning anything simple & filling with more protien and low carb.

      Bring healthy snacks to work. Avoid the vending machines Eat snacks in between your meals to keep your metabolism elevated and your hunger under control.

      Drink water throughout the day instead of soda or coffee with cream. By drinking all of this water, you will also have to walk to the bathroom often that'll increase your physical activity. I know it sounds funny but
      trust me it works.

      Perform body weight exercises like push-ups, dips, squats and lunges. Sit on an exercise ball throughout the day as well. This will cause you to contract muscles to remain balanced and it will also help your posture.

      Step out the door and go for power walks during lunch, I usually do up & down on Fire Exit stairs.

      Start your day early excercise 60 to 90 minutes for weight loss. You do not need to do all of this exercise in one sitting. Exercise for 10 minutes in the morning, exercise for 10 minutes at lunch, exercise for 10 minutes when you get home in the evening and do whatever you can at your desk during the day. It all counts.
      Start with positive attitude and you get creative once you start getting results.
      Wishing you Happy & Healthy living.
      Reena

      Delete
  44. This comment has been removed by the author.

    ReplyDelete
  45. Hi reena,
    Its not possible for me to go for physical exercise,even then can i loose weight woth 6 meal diet plan

    ReplyDelete
    Replies
    1. Thanks for stopping by to read the Blog Prasanna Lakshmi,
      You'll definitely lose weight by following the diet plan but little exercise always helps to keep the good health and good mood.
      When health is bad or we are depressed it slows down the metabolism, then it's hard to lose weight when body is not burning calories.
      If it's hard to go out for exercise try yoga in your room. Surya Namaskar is a full body exercise at very slow pace and it doesn't hurt the joints and fills our body with positive energy for whole day. You can Google it and learn it from YouTube videos.
      There are many DVDs for at home floor exercises which are available online or in stores.
      Dancing on favorite music, playing with kid or just doing household work also burns lots of calories.
      Wishing you happy and healthy living.
      Reena

      Delete
  46. thanks reena jee for the first and only indian diet plan over the internet, it will be of a great help for losers like me.........keep up the good work

    ReplyDelete
    Replies
    1. I'm glad you liked the Diet plan Siddharth,
      Start the diet with positive attitude and stick to the plan you will reach the goal weight.
      In every day busy life it’s easy to get off the track but don’t give up get back on track immediately if you see slippage in diet plan.
      Keep me posted on your progress Siddharth.
      Wishing you happy & healthy living.
      Reena

      Delete
  47. Dear Reena,

    Thanks for the simple plan. i have been on diet from last week which i found on yahoo.

    But yours is simple and easy way to go on diet which wont disturb the kitchen. From Monday i am following this Plan for next four weeks.

    Will be revert back after Four Weeks, my Current Weight is 80Kgs.

    Take Care

    ReplyDelete
    Replies
    1. I'm glad you liked the Diet Plan Ameya.
      Love your energy. I'm sure you'll reach your goal weight.
      Wish you happy & healthy living.
      Reena

      Delete
  48. Hi Reena,
    I was 70 kg with 5-1' height 3 years ago...I lost weight through dieting and came down to 48. But what happened along was chronic constipation and pain in joints. So I stopped dieting and my weight has risen again to 55. From last week or so I have begun exercising for 1 hr and am being careful with what I eat. Milk does not suits me. What should I take to ensure calcium in my body. Thanks for the diet plan, I loved the idea of mini meals. I will now implement these.

    ReplyDelete
    Replies
    1. I'm glad you liked the Diet Plan Halina. Sorry for delayed reply. Congratulations on your successful weight loss, I would love to learn what you did to lose so much of weight. With provided details (height 5’1 and weight 55kgs):
      Your current BMI : 22.9
      BMI Categories:
      •Underweight = <18.5
      •Normal weight = 18.5–24.9
      •Overweight = 25–29.9
      •Obesity = BMI of 30 or greater
      Sorry to know about your health issues which is slowing you down. Constipation is very common in women especially while dieting. But that even means we need to increase water intake and fibers. Natural fibers you can get from salad & fruits otherwise there are some fiber supplements you can find in pharmacy.
      Natural source of calcium other than milk is Yogurt, Bean (Rajma, Chana, lentils with cover), raw Almonds, oatmeal, sesame seeds (Til), soy milk, tofu, and greens.
      Otherwise Calcium supplements which are available in very yummy flavors.
      I'm sure you'll reach your goal weight.
      Make sure to have 1/4th liter or 8oz of water before every meal. If you have joint pain you may want to see doctor for that and instead of intense work out do walking or yoga. Make sure to use good walking shoes to take care of your knees. Keep me posted on your progress
      Wish you happy & healthy living.
      Reena

      Delete
  49. Hello reena
    Ur blog will be really useful for me
    My age is 21 n my weight is 115kgs n my height is 6 ft
    I also do my gym workout 6 dayz a week but bcoz of my college my classes gone for 5 hours countinous from 8 to 1 pm
    Can u plzz tell me hw it will.be conveniently possible to follow ur 6 meal day plan for.me
    Plzzz.hell me out
    Thanx.

    ReplyDelete
    Replies
    1. I'm glad you liked the Diet Plan Ritesh. Sorry for delayed reply.
      With provided details (height 6’ and weight 115kgs):
      Your current BMI : 34.3
      BMI Categories:
      •Underweight = <18.5
      •Normal weight = 18.5–24.9
      •Overweight = 25–29.9
      •Obesity = BMI of 30 or greater
      You've to lose more than 32kgs to be in Normal weight range.
      Good job with daily exercise . Continue with that.
      For weight loss you need to change your diet (more protein & fiber and low crabs) and exercising (60-90min) is must. Combination of cardio exercise and weight will help you reach your goal weight faster.

      You are very young Ritesh your body will respond very quickly to healthy changes just cut sugar, soda(no diet coke) and oily/junk food and you will start losing weight within 6days. Make sure to do portion control as healthy food in large amount can also result in weight gain. Increase your water intake and try to be active. Buy weighing machine and check weight everyday to make to keep you on track.

      Regarding your issue in following the diet with little planning and preparation you can do it.
      You have to first buy fruits (banana, apple, grapes), small fresh cucumbers, dry fruits(raw almonds, walnuts), and healthy snacks(diet bars or low calorie crackers/biscuits). Before leaving house make sure you have your breakfast, pack healthy snacks in your college bag. Is it possible to pack your lunch from home? If yes that’ll be awesome, home food is always healthier.
      If eating out after college make sure to choose healthy snacks like roasted corn , pop corn ,butter milk, fresh fruit juice( with no added sugar), coconut water, roasted salted peanuts(Not fried), steamed idlies with sambhar(no chutney), Bhel puri is better than other Chat items(it’s made with puffed mamra and cut salad with tamarind chutney). Drink plenty of water every couple of hours.

      Create a support system around you by including your family/friends in those healthy changes so you can stick to the plan.
      I’m sure you will achieve your goal Ritesh.
      Wish you happy & healthy living.
      Reena

      Delete
  50. Hi Reena, I really like your diet plan.
    Am 27 years and weigh around 78 KGS. My height is 5.3.
    Have been trying exercises , gyming since many days...but I dont lose much weight. Could you please suggest.
    Thank you once again for this blog.

    ReplyDelete
    Replies
    1. I'm glad you liked the Diet Plan Sai Pooja. Sorry for delayed reply.
      With provided details (height 5’3 and weight 68kgs):
      Your current BMI : 26.5
      BMI Categories:
      •Underweight = <18.5
      •Normal weight = 18.5–24.9
      •Overweight = 25–29.9
      •Obesity = BMI of 30 or greater
      You've to lose more than 5kgs to be in Normal weight range.
      You can lose 5kgs within 2-3months continue with your exercise.
      For weight loss you need to exercise 60-90min. Combination of cardio exercise (walking, running & jogging, aerobics, cycling) and weight will help you reach your goal weight faster.

      You are very young Sai your body will respond very quickly to healthy changes just cut sugar, soda(no diet coke) and oily/junk food and you will start losing weight within 6days. Always chose healthy food over junk. Check weight everyday to be on track.

      Sai choose changes which you can retain for lifetime so not only you’ll lose weight but you’ll keep it off for ever. Create a support system around you by including your family/friends in those healthy changes so you can stick to the plan.
      It’s a tiny goal of just 5kgs I’m sure you will achieve it.
      Wish you happy & healthy living.
      Reena

      Delete
  51. This comment has been removed by the author.

    ReplyDelete
  52. Thanx a Lot Reena for such a good diet plan.
    I,m sure i'll get my six pack much sooner after following this meal plan.
    Websites are full of diet plans suitable for people living in western countries and i was not able to find a good "desi diet" :) but u solved my problem.
    Thank You once again .
    Take Care

    ReplyDelete
    Replies
    1. I'm glad you liked the Diet Plan Arjun.
      I'm sure you'll get your six packs. I Love your energy. I'm sure you'll reach your goal weight just stick to diet plan with exercise and plenty of water intake to yourself hyderated.
      Keep me posted on your progress Arjun.
      Wish you happy & healthy living.
      Reena

      Delete
  53. Hi reena,

    I am kumar i am 28 year old..mine height is 5.11 and weight is 80 kgs...i want to loose 5 to 6 kg weight...whnr i am planning for diet gastric problam will start my stomach will be full of gas...plesae suggest me how to avoid gas and difficult prepare food in home i am software profession..i stay in bangalore..


    please help me..how to avoid gas and gastic while dieting...i used to drink lots of water..

    thanks in advance take care

    ReplyDelete
    Replies
    1. Hi Kumar,
      Thanks for stopping by to read Diet Plan. With provided details Your Calculated BMI is: 24.5
      You are in normal weight range.
      BMI Categories:
      •Underweight = <18.5
      •Normal weight = 18.5–24.9
      •Overweight = 25–29.9
      •Obesity = BMI of 30 or greater
      If you are trying to lose weight from target trouble areas (e.g. tummy or waist or lower body) then you need to do weights or do specific exercise targeting your trouble areas only. Like sit ups to lose weight on stomach, cardio exercise to lose weight on lower body, weight to lose weight on arms and back.

      Prime causes of Gas or bloating:
      1. Spicy hot (more chilli) and oily food irritates stomach and can cause discomfort. Avoid such food.
      2. Low fiber food. Increase salad(i.e. fiber) and fruits in your everyday food.
      3. Eating fast without chewing much food can cause constipation which leads to stomach discomfort. Relax and eat and enjoy your food by chewing your food properly.
      4. Drink plenty of water.
      5. Lack of exercise or physical activity or desk job can slows down the body functions and causes serious heart burn or bloating. Walk everyday at least 30min in lunch time.
      6. Big gap between meals can create vacuum in stomach so keep some healthy snack or fruits to have in between meals.
      7. Try taking Triphala churna 1st thing in the morning empty stomach with luke warm water for 1week. It’s ayurvedic medicine made with herbs which cleanses and tonifies the gastro-intestinal tract. You can get it in any grocey store , medical store or ayurvedic store.
      With plenty of water, fiber and exercise you'll feel healthy inside out.
      I’m sure you will get the fit and perfect body you are trying to achieve.
      Wish you happy & healthy living
      Reena

      Delete
  54. Hi Reena, i m 39 years old . My name is Tina . I'm a house wife with 5 feet height & 75 kgs weight. I m suffering with Arthiritis & hormonal imbalance. I m very glad to see your indian diet plan & would strictly follow the diet plan but as i have problem in walking due to Arthiritis i get chronic pain if walking . Can u pls sugggest will diet plan help me to reduce 15 to 20 kgs & in how many months. Would be very happy to see your reply. God bless u & your family.

    ReplyDelete
    Replies
    1. Thanks for stopping by to read the Blog Arpana,
      You'll definitely lose weight by following the diet plan but little exercise always helps to keep the good health and good mood.
      When body is inactive or we are depressed it slows down the metabolism, then it's hard to lose weight when body is not burning calories.
      If it's hard for you to go out for walk/exercise due to health issues then try yoga in your room. One of the yoga which I prefer is Surya Namaskar. It's a full body exercise at very slow pace and it doesn't hurt the joints and fills body with positive energy for whole day. You can Google it and learn it from YouTube videos. There are many Yoga DVDs in markert which you can do at home. My Mother-in-law has arthritis she workout on exercise bicycle.
      There are many DVDs for at home floor exercises which are available online or in stores. Even tai chi exercise is very good and especially good for people with joint pain.
      By losing weight your pain will also reduce remarkably.
      Your Calculated BMI is: 32.2
      BMI Categories:
      •Normal weight = 18.5-24.9
      •Overweight = 25-29.9
      •Obesity = BMI of 30 or greater
      You have to lose 23-25kgs to be in normal weight range. I'll suggest start with small goal. Try to lose 2-3kgs in a month once you achieve that goal and see your arthritis in control then increase the intensity and duration of your exercise.
      Cut oil, sugar and junk food ; Adds fruits, whole grain bread, salad, brown rice , low calorie food and plenty of water.
      Try to be on track as much as possible if there is slippage don't feel bad immediately get back on track. Check your weight at least once a week so you know you are doing it right.
      Try to motivate yourself and be cheerful and happy you'll see results.
      Keep me posted on your progress Arpana.
      Wishing you happy and healthy living
      Reena

      Delete
    2. Thanks a lot reena, for your detailed explanation. i will surely follow all the instructions given above. I will keep you updated.
      May god bless you

      Delete
  55. Hey Reena...Good job.
    I feel what you have mentioned is quite practical from the indian diet perspective

    ReplyDelete
    Replies
    1. Thanks Deepti,
      I'm glad you liked the Diet Plan Deepti. This diet plan I've made after stuggling with so many diets and ended up with our own indian diet plan.
      All we've to do along with this diet is add 45min exercise and plenty of water.
      Wish you healthy and happy living Deepti.
      Reena

      Delete
  56. Hi reena thanks for ur tips.... ill start it from tomorrow i have a small doubt.... u said a bowl of salad in the lunch is tht a fruit salad or a veg salad... please clarify me.... thank you
    Sandeep

    ReplyDelete
    Replies
    1. Thanks for stopping by to read the Blog Sandeep,
      You'll definitely lose weight by following the diet make sure to find time to exercise atleast 30min and drink plenty of water. If any time of the day if you are hungry then diet plan is not followed in a right way. Beacause in this plan you have to eat something every 3hours. So make sure to pick some healthy snacks for in between meals snacks.
      Salad means anything raw like cucumber, spinach, carrot, tomato, radish, broccoli,onion even fruits can be added. Sometimes I add handful of grapes or apple slices to make it interesting.
      Avoid ranch or rich salad dressing as they are loaded with sugar and calories. Make your own low calorie ranch e.g. use low fat yogurt, roasted jeera powder & salt or splash with lemon juice and salt.
      Wishing you happy and healthy living
      Reena

      Delete
  57. thanks very much for good opinion its really helpfull
    i wanted to say i am only eating two roti with dal on breakfast and nothing till night and same schedule of morning and wakes after it around 2 hours still no improvment

    ReplyDelete
    Replies
    1. I'm glad you liked the Diet Plan Siddhant. Sorry for delayed reply.
      Siddhant you are eating just 2roti & dal for whole day and having again only dal & 2 roties for dinner.
      Your body is not getting enough calories and nutrition. It’s getting just carbohydrates and protein. Body needs lots of nutrients to function.
      Putting body in starvation mode and depriving from nutrition body’s metabolism slows down. Body does not burn calories instead starts storing every time you eat.
      For basic function our body needs 1200Calories every day. Divide your meal and snacks accordingly.
      Try to keep breakfast, lunch and dinner around 300 to 350 calories and mid meal snacks within 60-100 calories.
      A small bowl full of cucumber slices is hardly 20 Calories.
      So likewise choose healthy and stomach filling stuff along with basic meals.
      Exercise is must to burn fat. Weight loss can be achieved with balanced diet and exercise.
      First 2months you may not see results but don’t give up from 3rd month you’ll start losing weight.
      Have whole grains, fruits, salads, skimmed milk and yogurt.
      Wish you happy & healthy living.
      Reena

      Delete
  58. Hi Reena,

    I have been having Dalia, Diluted boiled daal, Bowl of fresh cut Fruits, cucumber salad, 2 biscuits, and soups at a regular interval of 2-3 hours from morning till evening.

    In addition i start my day with a cub of milk tea without sugar and milk in the late evening.

    Against the habbit of starving my self the whole day and have any and everything on reaching home that too without limits.....

    How is that ??? need feedback

    For your information i am 5 ft 3 inch and my weight is 85 Kgs and my age is 37 years.

    Want to reduce fast....

    Will be happy to get your feedback

    ReplyDelete
    Replies
    1. My apologies Meetu for delayed reply. With provided details
      Your Calculated BMI is: 33.1
      BMI Categories:
      •Normal weight = 18.5-24.9
      •Overweight = 25-29.9
      •Obesity = BMI of 30 or greater
      You have to lose 22-24kgs to be in normal weight range. I'll suggest start with small goal. Try to lose 2-3kgs in a month once you achieve that goal increase the intensity and duration of your exercise.
      First 2months you’ll not lose much weight but from 3rd month you’ll start losing weight rapidly and steadily. So don’t give up but stick to diet plan and exercise every day.
      Your food practices are absolutely healthy; please continue that, in fact you shared some brilliant food tips. Keep up the good work.
      Meetu healthy food is good but portion of healthy food is equally important. Make sure to have snacks and meals in moderate portion.
      Like 1cup i.e. around 200gm of cooked dal or dalia is almost 170-220calories.
      A healthy person should consume 2000 calories per day, but for weight loss one should consume only 1200caloires or less.
      Say 1cup tea with skimmed milk and 1tsp sugar is around 60cal.
      1 phulka/wheat roti with no oil(6inch diameter) is 80Cal
      1cup cooked white rice is 215calories
      Dal/lentils/Beans(rajma,moong, chana) are very high in protein, very good for health but at the same time high in calories. Just 1 cup of cooked thick dal is 220calories. If you see calories add up very quickly.
      Try to keep meals 300-350 calories and snacks less than 100Calories.

      I liked your idea of diluted dal, you can add tomatoes and vegetables to make it like sambhar so it’s good in taste and low in calories.
      Chart out food which is low in calories but filling at the same time. Like 20 slices of cucumber is just 20 Calories. 1 carrot is hardly 25calories.
      Add those low calories filler in each meal or snack.
      You can get calorie count for each food on net, just google it you’ll find it.

      Cutting carbohydrates {Roti & Rice, potatoes, grains(Jawar, wheat,ragie,..) } have shown drastic weight loss results. I personally find it hard to diet without Roti & Rice and end up over eating later but if you can do it then why not try it.
      For those who are dieting and exercising and still not losing weight I’ll suggest to keep a journal and put down whatever you eat. Evenr BLT(Bite, Lick and Taste) adds up in calories so put it down in your journal. Soon you’ll know where the problem is.
      You did not mention about your exercise Mettu . Just by walking (45min-60min) or yoga(1hr) at home 5times a week you can lose weight.
      If you can join a gym and take professional help that may accelerate your weight loss.
      Last but not least see a doctor and get a blood test done. Sometime Thyroid (Hypo Thyroid) problems creep in or sugar is in alert zone then it’s hard to lose weight.
      Take charge of your life Meetu.
      Wish you happy & healthy living.
      Reena

      Delete
  59. hi
    forgot to mention - that i red your blog on the 11th of Mar, 2013 and found the same to be very easy and simple to implement and was convinced and inspired to work on it......

    So Kudos for the same

    Love you

    Take care and all the best for all the good work you are doing

    Meetu

    ReplyDelete
    Replies
    1. Thanks for lovely words Meetu.
      I'm glad you liked the diet plan.
      Wish you happy & healthy living.
      Reena

      Delete
  60. Hi Reena,

    Thanks for the plan!

    I had few queries:
    1. How many litres of water should one take in the entire day?
    2. Is walking after lunch is healthy?
    3. If I want to go for a jog in the morning after waking up, what to eat before that, as I seldom feel hungry when I run.
    4. is having curd at night good?

    Thanks for your help.

    ReplyDelete
    Replies
    1. I'm glad you liked the diet plan.
      Answers to your queries:
      1. How many liters of water should one take in the entire day?
      2.5 -3Liters of water for healthy adult in warm climate is recommended. Try to drink at least 8 glass(8oz/200ml) of water every day.

      2. Is walking after lunch is healthy?
      Brisk Walking 20-30minutes after lunch/meal is a good idea. But with brisk walk immediately after lunch you may end up with stomach cramps or stomach upset due to acid reflux.
      A good leisurely walk will give stretch to your muscles and boost to your metabolism. I believe a leisurely walk is far better than sitting on sofa or office chair.

      3. If I want to go for a jog in the morning after waking up, what to eat before that, as I seldom feel hungry when I run.
      You can have
      1. Handful of raw almonds or walnuts
      2. Whole wheat sandwich with peanut butter
      3. 1 banana or an apple or any seasonal fruit
      4. Yogurt or buttermilk
      5. Fresh Fruit Juice(no extra sugar) or fruit smoothies
      6. 2eggs Omelet made with less oil and vegetable
      7. Energy bar or Granola bar or Protein shake but before eating please look for calories as these ready products have lots of hidden calories.

      Skimmed milk post exercise is good idea

      4. Is having curd at night good?
      It’s excellent. Curd/Yogurt/buttermilk has Probiotics. Probiotics are "friendly bacteria" that are naturally present in the digestive system. Curd helps to boost our digestive system and helps to cure constipation, bowel inflammation issues. Anytime of the day is the best time to have curd.

      Hope I was able to answer queries.
      Wish you happy & healthy living.
      Reena

      Delete
  61. Hii reena..hw r u?my age is 29 n 5'1" height.my weight is 65..mother of a 2 yr old boy..m in US.i
    Want to loose
    12 kg in a month.is dat possible by dis diet n
    Walk for
    1 hr is ok?

    ReplyDelete
    Replies
    1. My apologies Shweta for delayed reply. With provided details
      Your Calculated BMI is: 27.0
      BMI Categories:
      •Normal weight = 18.5-24.9
      •Overweight = 25-29.9
      •Obesity = BMI of 30 or greater
      You have to lose 5-7kgs to be in normal weight range. You are very young Shweta you can achieve your goal weight in 2-3months. Just by cutting your sugar, oil and junk intake and eating healthy meal within 1200calories per day will start showing result within 6days. Add fruits, whole grain bread, salad, brown rice , low calorie food and plenty of water.

      I'll suggest start with small goal. Try to lose 2-3kgs in a month once you achieve that goal increase the intensity and duration of your exercise.
      Shweta 12Kgs in a month is very aggressive goal, it's not recommended as we want a weight loss which should not lead to any health issues or weight gain in future. I always suggest doing something which can become your life style. Quick weight loss always results in weight quick gain as body never adapted to the changes, so it’ll rebound back.
      With little one it’s very hard to find a personal time, but when your husband is home ask him to take care of your little one and try to do 1hr of brisk walk or cardio in gym.
      The moment my husband use to leave for work I use to put my son in stroller & keep some water and snacks and go on long walks. He use to enjoy that and sometimes falls asleep.
      Your son can become your best buddy in weight loss you stay active by taking him to play area. Play soccer with your kiddo, teach him kicking the ball while you’ll have to run, bend and get the ball most of the time. Take him out on his little Tricycle or take him to pool with floats on or put nice foot tapping music in living room and dance with kidoo.
      Try to be on track as much as possible if there is slippage don't feel bad immediately get back on track. Check your weight at least once a week so you know you are doing it right.
      It's very easy to feel depressed and lonely in USA. Try to motivate yourself and be cheerful and happy you'll see results.
      Keep me posted on your progress Shweta.
      Wish you happy and healthy living
      Reena

      Delete
  62. hi , reena I would like to know that it is important to do 5 times exercise a week ,cuz I don't have much time

    ReplyDelete
    Replies
    1. Thanks Manpreet for stopping by to read Diet Plan. My apologies for delayed reply.
      Manpreet try exercising minimum 3times a week for 30min with that you'll never gain weight. To lose weight one has to work harder, 5times a week 60min – 90min will definitely burn out the stubborn fat and you’ll achieve goal weight sooner.
      For beginner I feel even 3times a week for 30min is a good start, once you get use to it start increasing time and duration per week.
      Manpreet make sure to change your exercise routine as muscles get use to same routine(it’s called muscle memory) and then less calories are burnt. Try to confuse your muscles by changing exercise routine.
      Manpreet pushing yourself beyond comfort zone will definately results in weight loss.
      Wish you happy & healthy living.
      Reena

      Delete
  63. Hi Reena,I'm Remya(house wife) 26 years old.I've a baby girl of 10 months old.During pregnancy i have gained al ot of weight.I'm 5'2'" nd currently weighs 75kg.I need to lose weight and back to my pre pregnancy weight.Is this possible if i starts this diet.I'm doing 45mins exercise 5-6 days in a week.we are dining out once in a week.Is it ok if i'm doing it again?will it affect my weight loss?
    Is there is any substitution for dal?All kind of beans causes heart burning for me.Can i have fish for lunch n dinner?If so which fish u prefer?Also what is the portion size of chicken curry that i can have?Can i substitute phulka roti with chapathi?Waiting for your response.

    Thanks
    Remya

    ReplyDelete
  64. HI ,Reena I have few qus about a meal plan .
    1. Can I drink lemon water early in the morning before breakfast
    2.what kind a dressing I can use on the toast
    3.can I have burger or barbecue once a week in this diet
    4. can I drink skim milk at night instead of butter milk.
    I AM WAITING FOR YOUR RESPONSE THANKS

    ReplyDelete
  65. Hi Reena,
    Great to finally find a Indian diet blog... Your husband's journey sounds incredible.... I am on the same journey right now and wish to loose 20 - 30 Kgs by this year end.... reading your blog gives me the hope that I can do it....
    Thanks a lot....
    Mrs Sai vaidya

    ReplyDelete
  66. Hi Reena,
    Thanks for wonderful diet plan...My age is 35, ht 5.4 and wt is 89Kg. I want to reduce my weight

    ReplyDelete
  67. Hi Reena...The plan is really good...I just wanna say everyone that along with exercise also do kapalbhati...is very beneficial I have lost around 2.5 kgs in ten days, but doing it properly is very essential and important...all the best to everyone..

    ReplyDelete
  68. wonderfull blog Reena...vry usefull one for todays fast life...thanks for ur blog...

    ReplyDelete
  69. Hi Reena the plan is really good .. I am 40 years old , 5'3 inches and 72 kg weight . Trying to lose weight for last 10 years .

    ReplyDelete
  70. Hii Reena

    Thanks for sharing wonderful indian diet plan.my age is 26 and my weight is 56.i am trying to loose 3-4kgs of weight.will this diet plan works.actully m trying to cut off my flabs so sticking to this diet plan will do any good to me and for how long I have to follow this diet plan.once again thanks..

    Sonia

    ReplyDelete
  71. Hi.. wonderful diet plan following it since 2 weeks, can you tell me by strictly following the diet how much calories do I intake. Height - 5' 10" Weight - 90KGs

    ReplyDelete
  72. Hii Reena, its good to see u here with very interesting topic. Your diet plan is awesome. And for working people its not easy to manage but they have to tried it.

    ReplyDelete
  73. This diet plan is the most effective among other ones that I had followed earlier. I tried this one slowly and felt the difference. :)

    ReplyDelete
  74. Want to boost your efforts to lose weight? Of course the foundation for successful weight loss is eating well and exercising, but if you want to power up your efforts, check out this product http://www.youtube.com/watch?v=L0VOS9HIbfc .This based on the understanding that the best human diet is the one to which we have evolved, it is based on the foods that were eaten by those living during the Paleolithic era.

    ReplyDelete
  75. Hi
    This is suman
    I m nearly 27 years old nd my weight is 68.5 kg
    Want to loose 9 kg . Do u think that this plan will work for me and how long it will take
    Thanks

    ReplyDelete
  76. hi reena
    Im shiba 24yrs 5'5height weight is 102kg plz help me

    ReplyDelete
  77. hi I am 50 year lady.. A housewife. My weight is 82-85kg since last 20 years and have knee problem and ankle pain due to which I can't walk more than 10 to 15 min. My height is 5'1. Advice for loosing weight. so will your plan be useful to me??

    ReplyDelete
  78. Thanks for your diet plan, I read so many articles for Diet plan, but this is very good plan for Indians. today on wards i have to obey your plans.

    Thanks,

    Vijay

    ReplyDelete
  79. hi reena...thanks for such a wonderful diet plan..i had a baby almost a year back and gained about 20 kgs. hope i loose my target weight through this plan...please let me know if u have any further suggestions for post pregnancy weight lost.

    regards
    mahak

    ReplyDelete
  80. Hi.. Reena Loads of thanks for an Indian diet plan. I want to loose 25-30 kgs of weight but am a hypothyroid patient for the last 10 years. I am 38years old. Kindly suggest a plan and things to be avoided in thyroid. Suggest a plan accordingly.

    Thanks

    regards
    Bhawna


    ReplyDelete
  81. Thank you Reena for sharing all your experiences, experiments and knowledge. Your Blog is Amazing and I want you to encourage everyone to share their experiences if they are following your 6 Meal Plan. I think it would be exiting and motivational to know other's experience also, and it would be a beautiful add-on to your beautiful Blog.

    As far as i am concerned, I am an IT professional too, working in shifts, vibrant lifestyle as I am young and away from family but I will follow this plan, as soon as i will be civilized :), But I have shared your blog with many of my near ones.

    Thanks Again - Ankit

    ReplyDelete
  82. Hi Reena,

    Thanks for sharing this good stuff.
    One question.. when you say 1 Cup is it the standard measurement Cup? "1 US Cup = 233ml" do you mean it? Hoping a reply though no activity from you from last March :).

    Thanks,
    Ravi

    ReplyDelete
  83. Hello Reena,

    Thanks a lot for sharing this with us... I am following this diet chart from last 3 weeks.. It's my bad that I am writing it now, however better late than never u know!!! Me and my Husband is following exactly what you suggested without any change or self implementation.. and believe it or not I reduced 5 lbs and my husband a little less(as he is not doing the walking part).. :)
    Thanks once again.. we really appreciate your time and effort to share this with us.. I am sure that people charges hourly basis to give these precious suggestions.. :)

    Regards,
    Soumi B

    ReplyDelete
  84. Hi Reena,
    Your diet plan is really interesting, i wd like to start it asap.
    my wt is 75kgs n i want to reduce min 10kgs before this November, as I am getting married in Nov. :)
    is it possible that till Nov I can reduce 10kgs??
    I always search for some possible diet plans and Hav came across this. wish me luck as I am planning to start from tomorrow.

    ReplyDelete
  85. Hi reena,

    i have to put on weight and did u have knw any gud supplment for gym to bulid musel

    ReplyDelete
  86. Hi Reena,

    I am very glad to see your blog.. really lucky am..after a long time I found an Indian diet. Iam a working women in dubai, my weight is around 89 kg and my height is 5"2.after my delivery i put on these much weight. now am 27 years old. i started to take metaslim ( Weight loss Supplement) from last month.
    I would like to get your advice that what diet should i follow now , I need to lose atleast 5kgs in a month. I have threadmill at home but i didnt get time to use. please advice how many minutes i need to do threadmill.

    I am waiting for your valuable reply.
    Thanks and Regards

    Binu

    ReplyDelete
  87. oh i loved it , very well set !!! bt dont u think taking rice in dinner may gv reverse result???????

    ReplyDelete
  88. Reena, .
    am really waiting for your reply to my earlier comment

    ReplyDelete
  89. Hi Reena

    Nice to see the plan.

    I am keeping walk & work out in my general roaster.

    the plan is very simple, i am a veggie.

    somebody told me to avoid salt/cooked veg/chapati etc in dinner , i rely on milk corn flakes, fruit etc- comment please

    I am 80kg@5'4"

    ReplyDelete
  90. Thanks Reena for sharing this diet plan. This really helps a lot to plan the diet.


    It looks like Reena is not very active on this blog these days. Can somebody tell me how many grams 1 cup means.. ?

    I am trying to understand how many calories this diet comes to?

    ReplyDelete
  91. hi ,
    I am ritesh, my age is 23. after completion of my engineering due to laziness and homesickness i gained almost 7 kg weight in last 3 months. i used to go to gym from last month but i dint find best result yet.
    i liked your diet plan. my height is 178.5 cm and current weight is 93 kg. my question is what type of work out of exercise and good diet plan will help me to loss 7-8 kg weight.

    ReplyDelete
  92. Hi Reena,

    I was going through the various posts and your replies. Great work! Not being a Dietitian and still being able to help so many is indeed incredible.

    Now about me, I am almost 50, 5' 7" and 97kg, a vegetarian living in Saudi Arabia. These days I am living alone since children are bigger and family has returned to Bangalore. Diets have not particularly worked for me since I am a compulsive eater - my favorite pass-time. Until lately I used to enjoy my morning walks but these days lethargy has taken over. I will sure try your diet plan and get back to my walks. But my worry is that I may succumb to my cravings. I hope it is OK to have an additional bowl of vegetables or something healthy in case I cant stop after the 1-2 phulkas. Also I hope a few drinks over the weekend or sometimes during the week wouldn't affect the diet plan too much!

    Look forward to hearing from you.

    Regards, Vasudhar Gopal

    ReplyDelete
  93. Hi Reena,
    How do you do
    First things I really like like your blog, very practical instead of lot of diet plans which say they work but after you stop you gain back the weight.
    Now I really don't believe in diets I never had a problem maintaining my physique but recently I got hypothyroidism and have put on a lot of weight(17kg), I am trying to work out everyday.
    I am planning to start your diet and I just want to know if I can skip breakfast and have the other two meals or lunch can I have a heavy meal.
    Your suggestions are most welcome.
    Thanks,
    Ritesh

    ReplyDelete
  94. Excellent posting about diet, and need your tips next time. Really i am impressed from this post. I am very interested by reading this.. Its very helpful for us..keep posting.
    diet

    ReplyDelete
  95. Dear Reena,today, my Doctor told me that my bad cholesterol level is 157 which is not normal for a female adult. Im so thankful to u for this blog. Im going to follow this 6 meals step and try to reduce my weight n get my LDL level to normal.

    ReplyDelete
  96. I have found your 6 meals diet plant here as one of the best method of how to reduce weight. I believe your tips and ideas could be very effective not only to me but also to many people out there who always wanted to lose those stubborn fats!

    ReplyDelete
  97. Hai, Finally I got a good diet plan which suites me better as am fom cochin. What about taking green Tea , pls suggest.

    Wish you happy and healthy living....!

    ReplyDelete
  98. Hi reena,

    I am going to try this plan. I am 26yrs old and my height is 5ft and weight is 64. i will try this for one week. What results will i incure. In a week three days i will be going to zumba classes for one hour as well.

    reply...

    ReplyDelete
  99. Hi Reena,
    I am staying bachelor in KSA and was struggling to get a nice diet plan ..and uors plan is just awesome.

    Thanks
    Joy

    ReplyDelete
  100. Hi Reena,

    The diet plan was too good.
    I have one doubt.
    Will consuming Proteins put weight ?
    For my eve snacks I am having a bowl of any boiled pulses like rajma or black channa or white channa .
    Will it put on weight?
    Also I have the habit of having milk at night before bed.Do I have to cut this to lose weight?

    Waiting eagerly for your answer.

    ReplyDelete
  101. Hi Reena, Thanks for the post. Well I am 5 feet 6 inch and my weight is 71kg. I am 26 years old. Please help me out with a proper diet plan that will suit my needs as I have started hitting the gym for the last 15 days, but I need proper amount of protein with a 6 meal course. So plan me a diet. Please.

    ReplyDelete
  102. hi, i m affroz age 21 my height is 5'10 and weight is 84kg i need to reduce my weight ...i read ur diet plan itz good...can we change the timings of 6 meal course......like breakfast-9-10 am,snack 11.30-12.30, lunch 2-3,snack 5-6,dinner 8.30-9.30,snack 11????

    ReplyDelete
  103. Hi, this blog is really amazing and provide me answers to all my questions. This is really informative and I will for sure refer my friends the same. I got the freebies with the Com Luvs premium and adding this now makes it all even juicier than ever. …gm diet plan,

    ReplyDelete
  104. hi...i feel glad to come across this site.i was really looking for something of this kind.your diet plan is very simple and interesting.I will follow this diet from tomorrow itself.and one more wonderfull co-incident is,I too live in Dallas:).Thank you for this wondrfull plan !!

    ReplyDelete
  105. Its great to see Indian Diet Plan. Already following this but i liked the idea of planning of next day food. I am also drinking 300Ml Hot boiled water to reduce weight faster. Is it fine to intake?

    ReplyDelete
  106. Hi Reena,

    Good blog. I m going to follow it.............

    ReplyDelete
  107. Hi Reena. You have done a great job. i was rally looking for this kinda plan but always ended in a mess. Finally i succeeded by reading ur blog. A well planned chart. thanks for this gift.

    Take care . bye.

    Vishal Mmrigasya

    ReplyDelete
  108. Hi reena
    I m 68 with 35 years old with five feet and 3 inches , Can i reduce 4-6 kg with this diet and 3 days walk a week as i am working with long hours ....

    Please advise

    ReplyDelete
  109. Hi Reena,

    First of all thank you for your strive to make people healthier and HAPPY.

    I was going through google to get some diet plan that can help me with daily nacessary Vitamins and Minerals and then I found your blog. Since you are actively involve here and contineously helping people, therefore I thought of taking your valuable suggestions.

    Since most of the diet plans/suggestions available on internet are about weight loss hence its difficult to find a plan that helps in maintaining the ideal weight and therby providing required nutrition to lead a healthy life.

    Could you please suggest some veg. nutri. diet for a 29 Year old Male 5'11" 74 Kg. ?

    Thanks in advance for your valuable time and suggestions.

    Regards,

    Narendra Shukla
    Auckland, NZ

    ReplyDelete
  110. To add into to my earlier post, Even though my body weight is ideal and BMI is 23 I still have high level of LDL "Bad Cholesterol" and Tryglycirides hence your suggestions can be really helpful to me.

    ReplyDelete
  111. Nice to come across your blog. Its helps a lot to plan meals everyday to maintain the weight.

    ReplyDelete
  112. Hi Reena This is Dr.kalyan Im really happy to see a simple & easy to follow diet plan for indian I say your diet plan is good enough for the entire family. As many people have already posted I do agree with them there are very few indian diet plans. I would lile like to try it & pass it on to others also. Keep it up Reena. I wish all Indians would adapt a healthy lifestyle after seeing your posts. Bye

    ReplyDelete
  113. Hi Reena. My name is Siddharth Gautam & I am based in Bangalore from past 10 Years.
    First of all, i thank you wholeheartedly for your excellent Blog on India Meals Diet Plan. This kind of Blog i have been searching in Google from past few years. Thanks a lot. I am 34 Years old with height 5.10''. From past 3-4 years, i had avarage of 79 KG weight which suddenly now increased to 84 kgs as i am staying most of time at home now a days. I have Gastric issues and very large blotted stomach especially as soon as i have something. I have all the reasons as you mentioned to Kumar above as:
    Prime causes of Gas or bloating:
    1. Spicy hot (more chilli) and oily food irritates stomach and can cause discomfort. Avoid such food.
    2. Low fiber food. Increase salad(i.e. fiber) and fruits in your everyday food.
    3. Eating fast without chewing much food can cause constipation which leads to stomach discomfort. Relax and eat and enjoy your food by chewing your food properly.
    4. Drink plenty of water.
    5. Lack of exercise or physical activity or desk job can slows down the body functions and causes serious heart burn or bloating. Walk everyday at least 30min in lunch time.
    6. Big gap between meals can create vacuum in stomach so keep some healthy snack or fruits to have in between meals.

    Please suggest, if i strictly follow the diet plan which you have mentioned on top will help me to come out of my problem in terms of excess weight, Swollen stomach, Lazy n tired Body etc. or above plan is in general to loose body weight. Will you suggest something special to reduce blotted stomach. I will walk 10000 steps per day plus minimum 3 L of water everyday. Especially 8oz before every meal. Which dal is better - Massor or Moong. Shall i take first salad and then lunch/dinner.

    Please advice as i realy liked your blog and now depend on you completely. Many Thanks in advance.

    ReplyDelete
  114. Hi Reena,
    Absolutely great diet plan!!! I followed this for 2.5 months and reduced upto 10 kilos.
    It was really helpful and my food completely balanced.
    I never felt hungry at any point of time. Awesome! Keep going..

    ReplyDelete
  115. Hi Reena,

    This plan seems perfect and I will surely follow this. Plz tell me how much weight can be lost in 1 month if this is followed exactly .

    Thanks and Regards

    ReplyDelete
  116. Hi Reena
    The diet is very nice and I am requesting you to send me a little variety in the diet if it is possible for you.
    also i am 5 feet 10 inches and my weight is 78kg and age is 26

    i want to loose only 4 - 5 kg but i am very much fond of eating outside.
    this diet is nice and i want to follow but my question is that is it ok to eat once a week outside.

    in one month is possible to loose 4 - 5 kg by this diet plan??

    please send on my e mail if you can : ctg021187@yahoo.com
    thank you very much and awaiting for your reply.

    ReplyDelete
  117. Age 45
    Height 170 cm
    Weight 89 kg

    Heavy eater. Gujarati Vegetarian

    Can not sleep if not eat well.

    Like to be 83 kg - how long it takes ? all fat in bally .

    Please advise.

    ReplyDelete
  118. I think it is the best solution for making good fit your body. There is more information. It is useful. I like this kind of blog. Great blog thanks for admin. If you want to control your body you can get useful information from here.
    best exercises to lose weight

    ReplyDelete
  119. Thank you very much for sharing a simple yet effective diet plan. It seems really helpful when reading it, how it will be when in real use. My wishes for you.

    ReplyDelete
  120. hie reena thanks for the diet plant i have been searching for a plant from past one week but none of the plan suited be as some was like a crash diet or with non veg my age is 34 height 5'9 weight 96 kgs i have started going to gym from past one week will start it from today and i hope will start loosing weight

    ReplyDelete
  121. I am an IT professional, with 33 yrs of age. In last 2 years, i am suffering with gastric problem and gained 10-12 kgs. I did not get enough time to exercise so, looking for such a diet plan which can reduce my weight as well as gastric problem.

    ReplyDelete
  122. Cool post !!!
    You have provided the most simplest informative and helpful ways on indian diet plan for weight loss. A good way to maintain weight reduction is to stop eating a few hours before bed. Eating more vegetables and fruits can be a nutritious, healthy means to drop weight. I like the way you written the post on Weight loss. You have raised such great points to think about. You have provided the most informative and helpful ways about Weight loss.
    Thanks For sharing such a nice post...

    ReplyDelete
  123. This is nice blog and unique information related to health. Thanks for sharing such a good information...


    Phen375 Reviews

    ReplyDelete
  124. hi i m athar my height is 5 feet 11 inch and my weight 87-88. im lazy plz give me a good deit plan for healthy life

    ReplyDelete
  125. my mail id is
    atharzim@gmail.com

    ReplyDelete
  126. The main criteria of a diet plan for weight loss should mostly be about feeling great, and having lots of energy to spare. The reason why most traditional diets don’t work is because they only list short term goals and fail in the long run. However, there are plenty of small but powerful ways to avoid common dieting pitfalls.

    Here are a few guidelines to help you start your healthy weight loss plan:

    1.Think lifestyle change, not short-term diet
    2.Eat high fiber foods
    3.Get social support
    4.Slow and steady wins the races
    5.Have self motivated goals
    6.Track your progress

    ReplyDelete
  127. Hi Reena , Dis is Pradip.. i ws really happy whn i found such a indian diet chart
    which has a normal ingredients to make a balance diet. The ingredients which u hv mentioned iz easily any one can arrange.thaxs a lot.

    ReplyDelete
  128. Nice.. Will follow soon.. Thanks

    ReplyDelete
  129. Lovely post. I really like your post. I like the way you written the post. All points are very true and impressive. There are many website who famous for funny lifestyle and human lifestyle. Thanks for sharing such a nice post.

    ReplyDelete
  130. Thanks Reena!!! For your valuable health tips. It's really nice.

    ReplyDelete
  131. It’s actually an excellent and beneficial item of information. I am grateful that you distributed this useful information with us. Please keep us advised like this. Thanks for discussing. I will suggest some
    healthy tips

    ReplyDelete
  132. Hi Reema. I am Saloni.(66 kgs). I havew always been fighting with weight and obesity and hence now have reduced a lot. But, I still need to loose the last 15 kgs to look fit. I am glad to hear that you finally found your own diet plan. But i am curious that you have included roti everywhere in you diet. However, roti is full of carbs and as we all know a diet for wieght loss should have less carbs. So, did you loose weight while still eating rotis? I am eating salads at night and lesser roti in lunch to reduce weight. Do you think your plan will work for me as I might be eating too lesss. PLease let me know if its better to replace dinner with salads. And remove roti from lunch and breakfast as well.

    ReplyDelete
  133. How to Lose Weight Fast here's expert advice for losing weight and burning fat fast! Simple step weight loss plan is proven to bring fast results, and keep it off is to create a low-calorie eating plan that you can stick to for a long time.

    ReplyDelete
  134. Hey I just came across our blog and I think it's one of the most informative ones I ever came across!! I've been trying hard to lose weight since a couple of months because I'm planning to get married now and I know no sane girl would want to marry me in my present state!! I'm not a very well informed kind of guy so I'm into simple but healthy diet plans and a couple of exercises but now I think I should try something professional and more efficient. Thanks God I saw your blog before purchasing any kind of supplements and drugs and I'd really want to appreciate your effort. Thanks!

    ReplyDelete
  135. Glad I found this post. It’s really awesome. Thanks for sharing the Indian diet meal.Diet food for weight loss from Reduce fit into your lifestyle ans eating habits.

    ReplyDelete
  136. Hi mam! My name is amit....23 yr. & 75 kg. weight......i want to loose my weight because of osteoarthritis......my big problem is hunger.....so please help me out with veg. diet......

    ReplyDelete
  137. Waooow!! Nice blog, this will be greatly helpful.
    XF Marketing

    ReplyDelete
  138. Hi Reena
    Many Thanks for this post . i am really happy to read this post . you may also find the best and cheap fat loss products , whey protein and many other supplement from muscleguru.in , we have also available free trail sample so hurry visit now.

    ReplyDelete