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Diet Chart for Weight Loss

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If we all had our way we would eat and eat and never get fat. But alas, that doesn’t happen. As we age, our metabolism gets slower and we tend to put on weight. All of us aspire for a great looking body. While exercising plays a crucial role in weight loss, we need to follow a good diet chart too. An Indian diet chart for weight loss can be very impactful as it contains all the necessary food groups required for healthy sustenance.

One can manage to lose weight by following the effective diet chart for weight loss, which has been put together by experts at 98Fit.

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Male
Female
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What's your Objective?
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Weight Gain
Muscle Gain
Be Healthy
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What's your Lifestyle?
I barely move
Not that active
Moderately Active
Very active
3 / 4
Please fill out the missing details
How old are you?
Tip: Age Must be between 18 and 60 years
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Your weight is...
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What are the benefits of an Indian diet chart for weight loss?

An Indian, vegetarian diet chart for weight loss can be considered as a healthy option to shed the flab because of the following reasons –

  • Plant-based foods not only provide one with lots of fiber but also keep one feeling full and satiated for a long time.
  • This in turn, reduces the risk of heart diseases and also prevents one from gaining weight.
  • It is also full of essential nutrients, proteins, vitamins, and minerals like iron, calcium, zinc and more; needed for the proper functioning of the body.
  • Going vegan or following a vegetarian diet chart for weight loss aides in gradual but healthy shaping up of the body.
  • It also protects the body from diseases like diabetes, blood pressure, arthritis, cancer, renal diseases, osteoporosis, dementia, gallstone, and more.
  • It reduces the risk of allergies and also improves the skin and overall health gradually.
  • Also, a typical Indian diet plan offers one a mix of exotic spices that add to the taste as well as overall health of the body.

Vegetarian diet chart for weight loss

Given below is a diet plan that offers you several food choices that you can alter and change as per your taste, preference, ease of making, and the resources available. If followed diligently, this is a great diet chart for weight loss that offers several combinations that you can try to avoid monotonous food every day.
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Early morning (6 am)

Lemon water with a dash of honey to eliminate body toxins - Diet Chart For Weight Loss

Lemon water with a dash of honey to eliminate body toxins

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Breakfast (9 am)

Brown bread toasts – 3 slices - Diet Chart For Weight Loss

Brown bread toasts – 3 slices

Cereal with nuts and raisins – 1 bowl - Diet Chart For Weight Loss

Cereal with nuts and raisins – 1 bowl

Vegetable vermicelli – 1 bowl - Diet Chart For Weight Loss

Vegetable vermicelli – 1 bowl

Idli with coconut chutney and sambhar - Diet Chart For Weight Loss

Idli with coconut chutney and sambhar

Dosa with chutney and sambhar - Diet Chart For Weight Loss

Dosa with chutney and sambhar

Green tea – 1 cup - Diet Chart For Weight Loss

Green tea – 1 cup

Any fruit of choice - Diet Chart For Weight Loss

Any fruit of choice – 1

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Lunch (1 pm)

Brown rice with tofu and grilled tomatoes - Diet Chart For Weight Loss

Brown rice with tofu and grilled tomatoes

Rice with dal and cooked vegetables - Diet Chart For Weight Loss

Rice with dal and cooked vegetables

Pumpkin gravy - Diet Chart For Weight Loss

Pumpkin gravy

Pita bread with hummus - Diet Chart For Weight Loss

Pita bread with hummus

Salad - Diet Chart For Weight Loss

Salad

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Evening Snack (4 pm)

Vegetable brown bread sandwich - Diet Chart For Weight Loss

Vegetable brown bread sandwich

Puffed rice snack - Diet Chart For Weight Loss

Puffed rice snack

Vegetable cutlet - Diet Chart For Weight Loss

Vegetable cutlet – 1

Fruit salad – 1 bowl - Diet Chart For Weight Loss

Fruit salad – 1 bowl

Corn salad – 1 bowl - Diet Chart For Weight Loss

Corn salad – 1 bowl

Green tea with 2 sugar free cookies - Diet Chart For Weight Loss

Green tea with 2 sugar free cookies

Vegetable soup – 1 bowl - Diet Chart For Weight Loss

Vegetable soup – 1 bowl

Low fat yogurt – 1 bowl - Diet Chart For Weight Loss

Low fat yogurt – 1 bowl

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Dinner (8 pm)

Chapattis - 2 - Diet Chart For Weight Loss

Chapattis - 2

Vegetable – 1 bowl - Diet Chart For Weight Loss

Vegetable – 1 bowl

Gravy of your choice – 1 bowl - Diet Chart For Weight Loss

Gravy of your choice – 1 bowl

Vegetable dalia – 1 bowl - Diet Chart For Weight Loss

Vegetable dalia – 1 bowl

Salad with yoghurt dressing – 1 bowl - Diet Chart For Weight Loss

Salad with yoghurt dressing – 1 bowl

Vegetable and cheese cutlets – 2 - Diet Chart For Weight Loss

Vegetable and cheese cutlets – 2

Upma – 1 plate - Diet Chart For Weight Loss

Upma – 1 plate

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Important Tips

Do's

  • Ensure a well-planned diet: One has to make sure that the diet is well planned in advance and all ingredients are available at hand to ensure that the body gets the recommended food, on time, and in the right quantity.
  • Take supplements: A vegetarian diet can sometimes lack vitamin B12 and to fortify the need of vitamin B12, one can take supplements along with the diet plan.
  • Cover all food groups: To have a balanced diet food groups that one should include in the meal plan are as mentioned below.
  • Fruits and Vegetables: 5 servings of fruits and vegetables per day ensure that the body gets its requirements of proteins, minerals and vitamins. They are good sources of fiber, nutrients and antioxidants and are quite effective in weight loss. For effective weight loss, one should opt for fruits and vegetables with higher water content. Another important tip to keep in mind is to eat maximum colors of fruits and vegetables to ensure that one gets all the essential nutrients.
  • Cereals and Grains: Cereals and grains provide you with good carbs and good quantities of iron and zinc. They are necessary for the healthy functioning of the body and in providing energy.
  • Nuts, Seeds and Legumes: Legumes like chickpeas, lentils, beans, etc. are good sources of carbs, iron and healthy fats. They help in reducing cholesterol and provide the body with omega – 3 fatty acids.
  • Dairy and Soya products: All milk products are rich sources of calcium and protein. One can take the fat free or the skimmed versions to aide in weight loss. If one is on a vegan diet, then soya options are available too.
  • Fat: Unsaturated fats found in nuts and some other foods are essential in the body as they help in lubrication of joints and making movements easier.
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Don'ts

  • Avoid non-vegetarian food in this plan and keep it purely vegetarian, as saturated fat found in meat-based food is harmful for the body
  • Avoid skipping meals and snack times as the plan focuses on small portion sizes. Skipping meals can lead to acidity or weakness
  • Do not have over spicy food high on red chilly and oils to keep your digestive system healthy
  • Avoid heavy desserts and ice creams
  • Keep away from tea other than green tea; and that too just once a day
  • Do not over indulge and consume bigger than recommended portions just because it is your favorite food and it features in the diet chart
  • Avoid the urge of last minute fast food pick ups, ready to eat meals, or short-cut foods as they are rich in preservatives. They also contain ingredients that are not as fresh as home cooked food. Prepare your meals fresh and just before you have to have them so that you derive maximum benefits
  • Do not give in to the urge to cheat on the diet today and cover up by starving the next day. It never works
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How 98fit helps

If you are looking to loose weight the healthy way, our team at 98Fit is looking forward to guide and assist you through the journey. We are your perfect fitness partners for; we believe that there are no short cuts to a healthy body.

When you partner with us we toil with you to ensure you get the best and most suitable diet plans and exercise regime, tailor made to your specific health needs.

Staying fit never sounded more easy and simple than it is with us at 98Fit. We make fitness your habit; something that you learn to incorporate in your daily life through consistent effort.

We at 98Fit help you attain holistic fitness through scientifically backed diet and workout plans. These are aimed to not only help you loose weight and fight lifestyle disorders; but also to help you get that confidence back and take charge of your life.

So go ahead and create your plans today, we are eager to start! Aren’t you?

Get Free Diet Plan for Weight Loss

What's your Gender?
Male
Female
1 / 4
What's your Objective?
Weight Loss
Weight Gain
Muscle Gain
Be Healthy
2 / 4
What's your Lifestyle?
I barely move
Not that active
Moderately Active
Very active
3 / 4
Please fill out the missing details
How old are you?
Tip: Age Must be between 18 and 60 years
Your height is...
ft
in
Your weight is...
Generate Diet Plan
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