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Diet24 Oct 2026 6 min read
A simple 7-day Indian diet plan for weight loss
No fancy foods, no starving. Just ghar ka khana, planned smartly — breakfast to dinner.
Losing weight doesn't mean giving up roti, dal or sabzi. It means eating the right portions at the right time, and choosing foods that keep you full for longer.
The basic rules
- Half your plate should be vegetables or salad
- Add protein to every meal — dal, paneer, sprouts, curd or eggs
- Limit rice and roti to one portion per meal
- Finish dinner by 8 PM
- Drink 8–10 glasses of water a day
A sample day
- Early morning: warm water with lemon, or our herbal tea
- Breakfast: 2 moong dal chillas with mint chutney
- Mid-morning: 1 fruit and a handful of roasted chana
- Lunch: 2 rotis, dal, sabzi, salad and a bowl of curd
- Evening: buttermilk or green tea with sprouts chaat
- Dinner: vegetable soup with paneer tikka or a light khichdi
Stay consistent
Follow the plan for at least 4 weeks. Weigh yourself once a week, at the same time, and focus on how your clothes fit — not just the number.
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