Sample menu for 1250 - 1300 kcal weight loss diet Diet plan A Early Morning Tea with

1/2 tsp. sugar 1 cup Breakfast Oats - 2 tbsp. Skim milk - 1 cup Orange - 1no Whole wheat chapathi - 2nos Ladies finger sabji - 1 cup Moong dhal - 1cup Salad - A good helping Butter milk- 1 glass Tea with 1/2 tsp. sugar - 1 cup Tomato soup - 1 bowl "Sprouts bhel" Moth beans sprouts-1 1/2 cup Raw vegetables- 1cup Diet plan B Tea with 1/2 tsp. sugar 1 cup Skim milk - 1 cup Whole wheat bread- 1 slice Egg -1 no Mosambi- 1no Rice - 1 1/2 cup Tinda sabji - 1 cup Fish curry - 1 piece with gravy Salad - A good helping Butter milk- 1 glass Tea with 1/2 tsp. sugar - 1 cup Chicken clear soup- 1 bowl Chapathi- 1no Brinjal sabji- 1 cup Salad - A good helping

Lunch

Mid evening Dinner

Salad can include raw cabbage, carrot, cucumber, tomato, radish, and onion. Caloric value of 100 gms of fruits Fruits Apple Apricot fresh Avocado pear Banana ripe Red cherries Blue grapes Green grapes Mosambi Orange Mango ripe Water melon Musk melon Energy 59kcal 53kcal 215kcal 116kcal 64kcal 58kcal 71kcal 43kcal 48kcal 74kcal 16kcal 17kcal

Papaya ripe Pine apple Straw berry

32kcal 46kcal 44kcal

Sample menu for 1400- 1500 kcal weight loss diet Diet plan A Early Morning Breakfast Tea with 1/2 tsp. Sugar 1 cup Idli - 2nos Sambhar- 1/2 cup Skim milk - 1 cup Papaya - 1 bowl Lentil soup- 1 bowl Chapathi - 2nos Palak paneer- 1 1/2 cup Salad - A good helping Diet plan B Tea with 1/2 tsp. Sugar 1 cup Vegetable sandwich- 2 slices Skim milk- 1 cup Mixed Vegetable Soup- 1 bowl Rice - 1 cup Channa - 1cup Salad - A good helping Butter milk- 1 glass Tea with 1/2 tsp. Sugar 1 cup Water melon- 1 bowl Chapathi - 2 French beans sabji - 1 cup Arhar dhal - 1 cup Salad - A good helping Apple - 1no

Lunch

Mid evening Tea with 1/2 tsp. Sugar 1 cup Mosambi - 1no Dinner Chicken and vegetable in tomato puree - 1 piece chicken and 1 cup vegetables Brown bread - 2 slice Salad - A good helping

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 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. Its 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) , 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 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), 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, 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 dont have to compromise in flavor. Cook rice in vessel and not pressure cooker so its easy to throw rice starch. Add soy powder or palak or maythi or 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. Itll come out good. Use cooker to speed up cooking process and use non-stick pan to use less oil. Simple Indian diet to lose weight This is a simple diet mentioning the caloric values of different South Indian foods. To lose weight take 25 Cal /kg of your body weight and to maintain your weight take 35 Cal/kg body weight

1000 CALORIE DIET 8.00 a.m. BREAKFAST 1 Nos. 90 gms 60 Calories 1 Nos. 100 gms 1/4 cup 60 Calories 60 Calories

Idli (or) Plain Dosai with Sambar (or) Poories Potato (or) Bread Butter

2 Nos. 37 gms 100 Calories 1/3 cup 40 Calories

2 Slices 40 gms 100 Calories 5 gms 35 Calories

plus Tea with 60 ml milk

1 cup

40 Calories

10.30 a.m. Tender coconut 1 cup Cucumber 100 gms

50 Calories 13 Calories

1.00 p.m. LUNCH Salads ( Cucumber, Onion, Tomato, Lettuce)

Wheat chappathy 2 Nos. 55 gms 100 Calories Sambar 1/4 cup 60 Calories Rasam 1 cup 20 Calories Vegetables - Type A* --- Type B* 40 Calories Cooking oil 5 gms 35 Calories Alternatives: Rice 1 cup 240 gms 240 Calories Dhal or peas 75 gms 100 Calories Curd 1/2 cup 80 Calories Cream of tomato soup 150 ml 85 Calories 5.00 p.m. Tea with 60 ml milk 1 cup one fresh fruit.

40 Calories

8.00 p.m. DINNER same as lunch. 1 CUP = 200 ml.