Indian diet plan for weight loss – Vol 01 – Series – 06


Summer special Indian diet plan for weight loss

Are you blaming your lazy lifestyle and lack of exercise? Planning to run or jog away the weekend indulgence or a cheat on your diet chart to reduce weight? Or have you scheduled an hour long yoga session to work off the guilt from the unhealthy addition to the otherwise healthy Indian diet?

Well, we have a surprise for you, research is out about how exercise is not the be all and end all of the weight loss.

Most of the weight loss diet plans provided online or by certain nutritionists look at curing the symptom and not treating the root cause. Hence it is highly advised that you consult a trained professional. Here is a start, you can consult one of Yogic Diet nutritionist! Ask away any doubt and get solutions.

Get Weight Loss Diet Consultation today!

However, there are 3 components of energy expenditure

  • Basal metabolic rate (BMR)

  • Energy used for digestion of food or thermic effect of food

  • Physical activity

Research finds that BMR is responsible for 60 to 80% of energy expenditure, another 10% by digestion which leaves only 10 – 30% of energy or calorie burn by physical activity. Hence exercise which has been revered as ‘the’ solution for weight loss’,

Namaskaram, we are not negating the effect of exercise on health. Research finds that exercise helps reduce the risk of type-2 diabetes, stroke, cardiovascular conditions, blood pressure and other lifestyle ailments. So keep exercising, it is not going waste.

Lets Start

Indian Diet Chart for Weight Loss – Vol 01 – Series – 06

Summer special weight loss diet menu

Ushapaan (उषापान )

Rise up with two glasses of stale water of copper charger vessel [Learn more]

& walk for a min, then go for fresh…

Soak a silver coin in water overnight.

Engulf that overnight saliva of your mouth with water.

Morning Ablutions (सुबह प्रक्षालन)

Eliminate :- Empty the bladder and the bowels.

Brush Your Teeth & scrape your tongue.

Use Neem twig once in a week & engulf that saliva

Yoga & workout (योग व व्यायाम)

  • Practice Deep breathing 100 times

  • Practice Kapalbhati & Anulomvilom Pranayam (15-15 min each )

  • Exercise minimum 40 min everyday to increase your metabolic rate.

  • Practice Vajrasana 5 min after every meal.

  • Walk twice early morning & after dinner

  • Click here for HD Weight Loss Yoga Video

Now ! its time for

Morning Starter :-

Sesame Seeds

soak a tsp of white sesame seeds overnight in water in glass vessel

Drink water early morning & chew seeds well, then

After 20 min of that

Morning Refreshment :-


A Bowl Mix Salad

Salad of radish along with radish leaves, papaya & cucumber having black pepper sprinkled (quantity 1 handful of each)

Sometimes you may take banana instead of salad. Scrape the pulp of banana from the inner wall of banana & chew well.

Face pack, bathing & meditation

Now Apply face pace on your face for 35 min

minimum twice a week or everyday to make your face glow. 

After that take bath…with normal water.

Add rose water in bathing water.

sometimes you may add lemon juice in your bathing water

Now, meditate & chant…

Before 45 min of breakfast drink water a lot

Now ! its time for

Breakfast (upto 9:30) :-

Choose one each day


Rice Poha

A medium bowl of rice poha having mix vegetable along with lemon.

Note : You may take lassi waale chaawal (Buttermilk rice) instead of Poha.

Add curry leaves, bay leaves & unbroken cinnamon in rice.

Do not take curd & cheese in combination. 


Oats Rava palak Dhokla

Take 2-3 Palak Dhokla with lemony green chilly pudina chutney

Recipe : take 2 spoon of semolina & 2-3 spoons of oats powdered, add 2 spoon of curd & blend. Soak for a hour. Now add crushed palak leaves, green chilly paste, water, little baking soda  & salt etc. now make dhokla in cooker


Missi Roti (1-2 small)

Flour ingredints: 40% wheat, 40% Oats powdered & 20% besan (Black gram flour).

Add ginger, garlic leaves, coriander seeds, unbroken black pepper etc in it. You may lauki in it.

Take this Missi Roti with Curd Or Dhaniya pudina chutney.

Sometimes you may take Cheese Sandwich with mint chutney or You may take 2 Fullbran Chapattis with tomato cheese once in this 9 day plan.



After 40 min of breakfast :-


Patanjali’s Divya Herbal Peya (Dip)

having lemon juice or honey any one.

You are addicted to tea then, sometimes you may take normal dip tea instead of herbal tea.

After 90 min of breakfast drink water a lot

Mid Day Refreshment / Energy-boosting snacks :-

Take both one after other 

Moreover you may interchange these two snacks according to your hunger

Coconut water 

tender coconut water with malai

Sometimes you may take cool lemon water instead of coconut water. You also could take a bowl of blueberries or 3-4 pcs of plum or plum smoothie or jamun smoothie instead of coconut water.

After 1 hour of that drink little water if needed.

After 30-40 min of water 

4 Almonds & 1/2 walnuts 

Take soaked almonds & walnut & remove peel before taking Or

Sometimes you may take 1 slice of Mango with a bowl of black berries along with cumin drink.

45 min before salad :-

Hot water

A glass of hot water.

Before Lunch :-

A bowl of Salad

Salad Ingredients idea : ½ cucumber unpeeled, ½ beet root, 1 long cucumber, 2 tomatoes & a handful of beet root.

Sometimes you may add a handful of radish & radish leaves or red & yellow bell peppers if available.

Lunch :-

Choose one a day


Fruits (1 medium)

A bowl of fresh fruits having a handful of sprouts having lemon & black pepper sprinkled.

Fruits idea 1 : An apple (unpeeled) + a handful of pomegranates (optional) + a cup of papaya or guava or melon etc (with sprouts).

Fruits idea 2 : A bowl of melon + 2-3 pear (optional) + 3-4 plum etc (without sprouts).

Fruits idea 3 : A bowl of frash faalse or jamun (without sprouts).

Sprouts idea : A spoonful of fenugreek, 2 spoon of green moong, 2 spoon black gram etc & eliminate unsprouted

Do not sprinkle salt on fruits. 


Multigrain Roti

2 medium sized multigrain rotis of patanjalis multigrain atta with medium sized bowl of any seasonal vegetable & a cup of curd having little rock salt, black pepper etc.

You may take buttermilk after lunch instead of curd in lunch.


Brown Rice + 1 bowl dal

Take a small bowl of Brown Rice with pulses like rajma, moong or chana dal etc or with low-fat curd raita.

After 90 min of lunch drink water a lot

Evening 3-5 pm :-


Hot water

A cup of hot water twice or thrice (in sip-sip pattern).

Sometimes you may take plum smoothie too in evening

Its time to practice Yoga :-

Practice daily…stay fit.. & enjoy your life fully.. Its one time oppurtunity.

15 min after yoga & exercise :-

Amla Aloevera juice

4-4 spoon of each in a cup of hot water.

Sometimes you may take fruit of yours choice.

Sunset Refreshment :-

Choose one a day


 A cup of Diet mixture 

A cup of normal dip tea 15 min after Diet mixture.

sometimes you may take Diet murmura instead of Diet mixture.


45 min before dinner :-

Hot water

A cup of hot water in sip-sip pattern

Dinner :-

before Dinnner take Potato soup regularly


Daal Rice

Thin soupy dal & a cup of brown rice.

take any dal & add lauki, spinach leaves or zucchini & curry leaves etc in it.


Bran rotis (wheat roti having 2-3 spoon additional bran)

A bowl of any seasonal or mix mix vegetables boiled or saute.

with or without lemon & coriander leaves garnished.

At Night :-


Take a cup of Lukewarm Milk

having mild Stevia sweetner .

For Best Results : Keep smiling whole day…

Drink Water whole day morning to sunset in sitting posture.

Use spices, fruits & Vegetables according to season & nature of your body & prefer rock salt in your diet.

Avoid white sugar & prefer stevia or little honey as a sweetner.

Add more mushrooms in salad or in vegetables.

Take a 20-30 min nap after lunch if required.

follow this plan at least 09 days.

That’s all

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