Best Indian diet plan for weight loss

Did you know? Over 135 million Indians are affected by obesity-related health issues — and much of it starts with the food we eat. ((PDF) Prevalence of obesity in India: A systematic review)

The traditional Indian diet is typically rich in carbohydrates — a nutrient that provides quick energy. When carbohydrates break down in the body, they convert into glucose, which is rapidly absorbed into the bloodstream and used by various organs for energy.

However, while carbs are essential, consistently consuming a carbohydrate-heavy diet, especially with limited protein or fiber, can lead to frequent blood sugar spikes, increased hunger, and eventually weight gain over time.

A healthy Indian diet should focus on including whole grains, lean proteins, healthy fats, and fiber-rich foods, while limiting processed items and refined carbs. Here’s a free Diet plan which you can follow –

On Waking Up

• 1 glass of warm water + 1 tsp mixed seeds (flax + sunflower + pumpkin)

Breakfast (8:00–9:00 AM)

• 2 small vegetable besan chilla with mint chutney OR
• 1 medium bowl Poha with vegetables + 1 boiled egg or 1 small bowl of curd OR
• 2 medium Idlis with 1 medium bowl of sambhar OR
• 1 egg omlette + 1 medium chapati OR
• 2 small paneer paratha + chutney 

Lunch (1:00 – 1:30 PM)

1 small bowl salad + 2 Medium multigrain Rotis + 1 medium bowl sabji + 1 medium bowl dal OR

1 small bowl salad + 2 Medium multigrain rotis + 1 medium bowl paneer bhurji / egg bhurji OR

1 small bowl salad + 3/4^th medium bowl rice + 1 medium bowl Sambhar OR

1 small bowl salad + 3/4^th medium bowl rice + 1 medium bowl fish curry OR

1 small bowl salad + 3/4^th medium bowl rice + 1 medium bowl dal + 1 medium bowl sabji

Evening Snack (4:00–4:30 PM)

• 1 Small fruit + 1 teaspoon mixed seeds OR
• 2 Khakhra + 1 small bowl curd OR
• 1 small bowl boiled chana chaat OR
• 1 small bowl yogurt with fruit OR
• 1 small bowl sprouts bhel

Dinner (7:30–8:00 PM)

1 small bowl salad + 1 ½ Jowar roti + 1 medium bowl chicken/ fish/ pulse curry OR

1 small bowl salad + 2 medium roti + 1 medium bowl sabji + 1 medium bowl curd/dal/ 1 boiled egg OR

1 small bowl salad + 3/4^th medium bowl rice + 1 medium bowl pulse curry OR

1 small bowl salad + 2 medium roti + 1 small bowl egg bhurji / paneer bhurji OR

1 small bowl salad + 3/4^th medium bowl rice + 1 medium bowl dal + 1 medium bowl sabji

In today’s fast-paced life, most of us struggle to eat right, leading to growing nutrition gaps—especially in protein and fiber.

At Prolicious we have created a tasty, plant-based protein foods made with natural ingredients that satisfy your cravings and help you meet your protein goals through the day! From breakfast mixes like Dosa, Idli, and Chilla premixes to easy meal options like Pasta and Vermicelli, and even 5 pm snacks like Protein Bars, Thins, Khakhra, Bhujia, and Mathri — every product is thoughtfully crafted to help you eat better without slowing you down.

Our UP It is a natural protein enhancer made from two kitchen ingredients that is moong and low peanut flour is  super versatile as you can easily mix it into your rotis, dals, gravies, and more.

Useful Hacks –

• Use oil and fat mindfully — aim for about ½ litre per person per month to keep your intake balanced.
• Stay active for 45–60 minutes at least 3–4 times a week with enjoyable activities like Zumba, brisk walking, swimming, or hitting the gym.
• Combine cardio with strength training to help manage weight and build muscle tone.
• Choose naturally sweet or whole grain alternatives like makhana, chana, etc over refined sugar and white flour products like biscuits, white bread, cakes, pastries, pizzas, and burgers.
• Opt for lighter cooking methods more often, and enjoy traditional deep-fried treats like kachoris, bhajiyas, or fried meats occasionally and in moderation.