Diet Plan for Obesity: 60 Days Healthy Indian Sample Menu

Diet plan for obesity is nutritious and provides the right foods for the obesity control diet plan. More of nutritious foods in your diet and less weight in processed foods can go a long way in managing weight.

It is directed towards weight loss and treatment of certain diseases by offering 20 to 30 percent of the total daily calories from fat.

In this obesity diet plan includes various nutritious foods in a custom obesity control diet plan, ranging from fresh produce and whole grains, fruits, vegetables,healthy fats and low-fat dairy.

In a typical low fat diet, a lot of vegetables and proteins provide energy to the body but very little fat.

It is evaluated by body mass index and if the BMI is more than 30 or thirty then the person is obese. A low fat, low carbohydrate and medium protein diet is very helpful in the loss of excess fat.

Obesity is a condition that arises from the accumulation of excess body fat and it becomes a major health concern which increases the risk of many other health issues.

The high risk of health problems

Diseases caused by obesity include:

• Diabetes
• Heart Disease
• Arthritis
• Osteoarthritis
• Hyperlipidemia (lipemia or lipaemia or lipidaemia or hyperlipidaemia or lipidemia)
• Hypertension (High Blood Pressure)
• Obstructive Sleep Apnea
• High Cholesterol
• Colon Cancer
• Other diseases

To reduce the risk of these diseases one has to lose weight and which is possible only with proper healthy diet.

Fix the nutrition

In India, people eat more calories and have less physical activity. Most of the people in the 90s were slim because the fast food, processed food at that time had no impact on the Indian market compared to this decade. People used to eat fresh homemade food at home and work.

Today the Indian market is full of processed food, fast food, international junk food franchises, unhealthy restaurants etc., now people eat a lot outside, and even they order this junk food at home. All these foods are poor in quality, full of unhealthy fats and oils, high salty foods, high sugar foods etc., which makes people unwell and sick. On top of this, people sit for hours in front of the TV, computer without any physical activity.

Includes healthy nutrition in your diet:

• Eat more Fruits and Vegetables
• Reduce unhealthy fatty food
• Avoid soft drinks, packed juices and drink plenty of water instead.
• Eat well-cooked homemade food rather than eating out.

Do activities

1. Bodyweight workout
2. Yoga
3. Gym
4. Morning walking at the park
5. Evening walking at the park
6. Jogging

Obesity diet plan schedule: Meal Plan + Water intake

• Do not put yourself in starvation mode, eat every 2.5 to 3 hours. You have to start metabolism, if you skip the food, then your metabolism will fall down and the weight will start increasing.
• If you are a non-vegetarian then you can also add eggs in the morning, grilled chicken in the afternoon.
• At lunch, plain yogurt can be added.
• Other seasonal vegetables like spinach, carrots, radishes, cabbage, cauliflower, mushrooms, etc. can also be added.
• Instead of ghee, refined oil or mustard oil, use pure olive oil for cooking. Getting fat from oil in moderation is important for losing weight and staying healthy from the heart in the future.
• Coffee can be added once a day. Green tea can also be mixed 1-2 times.
• There is no need to add any supplements. Only multivitamins and omega 3 supplements can be added and this is optional.

Meal Plan Days	Meals timing
Monday to Sunday	Breakfast (8 am) Mid-morning (11 am) Lunch (2pm) Mid-evening (5pm) Dinner (8pm)

Water intake time	Water intake
Upon wake-up	500ml
30 minutes of before and after any meal	250ml
During workouts	250ml (drink sip)

Sample diet plan for obesity: Monday + Thursday

Meals timing	Ingredients	Amounts
Meal-1 (8 am)	1. Whole grain cereals 2. Non-fat milk	1 cup 250ml
Meal-2 (11 am)	1. Pear 2. Apple	1 whole
Meal-3 (2 pm)	1. Lentil 2. Chapati 3. Mixed salad	1-bowl 1-whole 1-plate
Meal-4 (5 pm)	1. Almonds 2. Black or milk coffee or tea	20 almonds 1 cup
Meal-5 (8 pm)	1. Beans (green) 2. Chapati 3. Mixed salad	1-bowl 1-whole 1-plate
Post-workout meal	Low-fat milk	250ml

Sample diet plan for obesity: Tuesday + Friday + Sunday

Meals timing	Ingredients	Amounts
Meal-1 (8 am)	1. Whole wheat bread 2. Non-fat milk	2 slices 250ml
Meal-2 (11 am)	1. Kiwi 2. Grapes	1 whole 1 cup
Meal-3 (2 pm)	1. Red Kidney Beans or Rajama 2. Chapati 3. Mixed salad	1-bowl 1-whole 1-plate
Meal-4 (5 pm)	1. Walnuts 2. Black or milk coffee or tea	4 walnuts 1 cup
Meal-5 (8 pm)	1. Bell pepper 2. Chapati 3. Mixed salad	1-bowl 1-whole 1-plate
Post-workout meal	Eggs white	4 boiled

Sample diet plan for obesity: Wednesday + Saturday

Meals timing	Ingredients	Amounts
Meal-1 (8 am)	1. Omelets 2. Non-fat milk	2 whole eggs 250ml
Meal-2 (11 am)	1. Papaya 2. Orange	1 cup 1 whole
Meal-3 (2 pm)	1. Channe 2. Chapati 3. Mixed salad	1-bowl 1-whole 1-plate
Meal-4 (5 pm)	1. Cashews 2. Black or milk coffee or tea	4 cashews 1 cup
Meal-5 (8 pm)	1. Peas + paneer bhurji 2. Chapati 3. Mixed salad	1-bowl 1-whole 1-plate
Post-workout meal	1. Eggs white 2. Non-fat milk	2 boiled 250ml

Bottom Line

Adhering to the lacto-vegetarian Indian diet may be a good way to reduce weight. Including one or two of the foods or lifestyles listed above in your routine can help you stay healthy and happy.

This will help you cut back on sugary foods and beverages, eat more vegetables, and increase your protein intake. Combine this diet plan with your regular exercise routine to further increase your health and lose-weight.

By cooking more food at home, you can save money and use it in the kitchen. It can also help you lose weight. To begin, create a grocery shopping list full of fresh, nutritious items.

Being more active, practicing mindful eating, and reminding you of your health and wellness goals are excellent tools that can help you stay on track.

When choosing a snack, choose a nutritious option that is low in sugar and high in nutrients. Vegetables, fruits, cottage cheese, nuts, seeds and unripe yogurt all like a great snack.