Indian Diet Chart for Weight Loss for Female

Table of Content

• Why do Weight Loss?

• Understanding Females Nutritional Needs

• Indian Diet Plan for Weight Loss for Female

• 7 Day Indian Weight Loss Diet Plan Chart for Females – (Day Wise)

• Take-Home Points

• FAQ on Indian Diet Chart for Weight Loss for Female

Introduction

Females often neglect their health and weight due to their busy lifestyles but it becomes very important to maintain a healthy weight for their well-being. While there is no perfect food for weight loss because each individual is different from others, there are certain rules which you can follow for weight loss, like reducing sugar intake, eating less processed food, eating whole food and increasing your protein intake instead of eating a lot of carbs. Keep in mind that for weight loss, the diet contributes about 80% and physical activity contributes 20% in weight loss. While it may look like only eating the best diet plan for weight loss for females can help you achieve weight loss, it is equally important to be physically active for maintaining a healthy weight.

If you are looking for Weight Loss, our Indian diet chart for weight loss for females can help you guide your meal planning. Making a diet chart for weight loss is important as it helps in pre-deciding what food to take and avoiding overeating. In this blog, We will discuss the Indian diet chart for weight loss for females, why weight loss and understanding females’ nutritional needs, etc.

Why do Weight Loss?

Losing weight is important, as maintaining a healthy weight can reduce the risk of diseases like diabetes mellitus, hypertension, cardiovascular diseases and PCOS in females. Before we jump onto the Indian diet chart for weight loss for females, We must understand the basic principles for weight loss:

1. Concept Of Basal Metabolic Rate: Basal metabolic rate refers to energy used by your body when you are not doing any activity, it includes energy used for digesting food, energy used in respiration and maintenance of body temperature. Basal metabolic rate or BMR is different for different individuals; therefore, you may find that some people eating a lot do not gain weight while some eating a little gain weight very fast.

2. Calorie deficit: Total calories needed depends upon your daily physical activities and your basal metabolic rate(BMR). For weight loss, you need to create a calorie deficit, meaning that your total calorie intake must be lower than your required calories. It leads to the burning of fat, which is stored as an energy source in your body.

3. Exercise: Exercise can help increase your metabolism and your total calorie expenditure and it also leads to a healthy weight loss. Therefore keeping yourself physically active throughout your weight loss journey becomes important.

4. Avoiding Ultra Processed Foods: Ultra Processed can cause sugar spikes in your blood and do not lead to feeling fullness for long. In contrast, if you consume complex carbohydrates and protein, this can help you feel full for a long time and can contribute to your weight loss journey. In our Indian diet chart for weight loss for females, We have included complex foods and avoided ultra-processed foods.

If you keep in mind the basic principles involved in weight loss, you can create your diet chart for weight loss and get help from our weight loss diet chart for females

Understanding Females Nutritional Needs

A woman's needs are quite different from a man's, the nutritional requirement also differs for a woman because of their physical activity. Therefore, it becomes important to understand the nutritional needs of a female. Here is a tabulated form of nutritional needs

Calorie requirement based on age for females:

Your aim must be not to consume too many calories than you require. Although the total calorie requirement also depends upon your physical activity, whether you are pregnant or not, etc., you can get a rough estimate from these to plan your Indian diet chart for weight loss for females.

Consumption of macronutrients:

1. Fats shouldn't be consumed more than 78 gram

2. Saturated fats should be consumed as minimally as  can and should not be more than 24 gram

3. Free sugars should be kept as less as 27 grams

4. Protein requirement is 0.8 to 1g per kg per day of your body weight. 

5. Daily fibre intake should be about 30 grams.

6. Salt intake should never exceed 5 grams per day. If you have hypertension it should not exceed 1500 mg per day.

7. Daily Carbs intake should be about 250 to 300 grams

Indian Diet Plan for Weight Loss for Female

Indian diet plan for weight loss for females can be followed in various ways which include:

1. Plant-based diet: You can Follow a plant-based diet for weight loss for females because a plant-based diet is full of fibre and essential nutrients. A Fibre-rich diet has also been shown to be beneficial in heart disease.

2. Low Carb diet: carbohydrates cause insulin spikes in our blood reducing them in your diet chart for weight loss can help in reducing weight faster. 

3. High protein Diet: Protein does not cause insulin spikes in your blood and leads to feeling of satiety for longer. Including high-protein foods like fish, chicken, lentils, eggs, and tofu can help achieve your best diet plan for weight loss for females.

4. Mediterranean Diet: The Mediterranean diet includes whole greens, fruits, nuts, and use of olive oil. Those who follow the Mediterranean diet prohibit themselves from eating Ultra-processed food, which fastens the weight loss process.

5. DASH diet(dietary approaches to stop hypertension): One can use the DASH diet for weight loss because it focuses on the use of minimal salt and eating whole grains, fruits and vegetables. The DASH diet is usually by people who have hypertension.

7 Day Indian Weight Loss Diet Plan Chart for Females – (Day Wise)

Following a diet chart for weight loss can become difficult, Here we are providing an Indian weight loss diet plan chart for females (Day wise) which is easy to follow and modify according to your needs: 

Indian Weight Loss Diet Plan Chart for Female: Day 1

Indian Weight Loss Diet Plan Chart for Female: Day 2

Indian Weight Loss Diet Plan Chart for Female: Day 3

Indian Weight Loss Diet Plan Chart for Female: Day 4

Indian Weight Loss Diet Plan Chart for Female: Day 5

Indian Weight Loss Diet Plan Chart for Female: Day 6

Indian Weight Loss Diet Plan Chart for Female: Day 7

Take-Home Points

• Losing weight is important, as maintaining a healthy weight can reduce the risk of diseases like diabetes mellitus, hypertension, cardiovascular diseases and PCOS in females.

• While there is no perfect food for weight loss because each individual is different from others, there are certain rules which you can follow for weight loss, like reducing sugar intake, eating less processed food, eating whole food and increasing your protein intake instead of eating a lot of carbs.

• Basal metabolic rate refers to energy used by your body when you are not doing any activity, it includes energy used for digesting food, energy used in respiration and maintenance of body temperature.

• For weight loss, you need to create a calorie deficit, meaning that your calorie intake must be lower than your required calories.

• Exercise can help increase your metabolism and your total calorie expenditure and it also leads to a healthy weight loss.

• Weight loss diet charts for females can be based upon different types of diets: Mediterranean diet, low carb diet, High protein diet, plant-based diet and DASH diet.