The Best Indian Diet Plan for Weight Loss

7 Low-Calorie Indian Recipes You Can Try For Healthy Weight Loss

First and foremost dinner timing is crucial…6 to 7 pm is the best time to had your dinner.

Dinner always includes light meals with easily digestible foods.

Salads(vegetables),chapathi,dal,soup,eggs,baked beans,cooked lentils,sprouts,if you like tiphins instant preparations with millet flours is very healthy than fermented foods like idly,dosa.

These foods are light low in calories and wont disturb your sleep.

If you complete dinner by 7 pm,by the time of your breakfast on next day morning …you will have 12 to 14 hrs fast….

By this liver completes its detoxification process…and all organs will ta…


  • Weight loss could be an overwhelming affair
  • Indian food is often considered to be an out and out indulgent affair
  • Indian cuisine too has it’s share of low calorie options

Think Indian food, and we are almost conditioned to think all things greasy, spicy and indulgent.  We tend to forget for a while that all our everyday foods like dal, chapatti, raita are not only Indian but are also, in fact, some of the healthiest foods you can have. If you have been on a weight loss diet, you may have been told to keep your calories in check. But, before you embark on a low calorie diet, you need to understand that calories are not ‘bad’ per say. Every food that you take generates energy. This energy is measured in units of calories. According to experts, in typical low calorie diet you would get about 800 to 1500 calories per day. Your calorie requirement may differ depending upon your height, profession and daily energy expenditure too. Therefore, it is important to understand your body and then its calorie requirement, before you start eliminating things blindly from your diet.

You must ensure that the little calories you take in your low-calorie are loaded with nutrients. Make sure you take enough of lean protein, fibre and good fats and make it a balanced affair. Determine how many calories you are eating every day and gradually reduce hundred to two hundred calories from it. Starving yourself is a bad weight loss strategy. Keep yourself hydrated, people often intermix signals of thirst with hunger that adds up to the calorie load. It is okay to treat yourself with some high calorie treats once in a while. It has been proved that occasional binges help people stick to their weight-loss diet better. 

If you are fond of Indian food or your diet is majorly Indian, you have arrived at the right place for low-calorie Indian food options.

Sabudana khichdi is one of the most widely consumed dish during Navratri. Made with tender tapioca pearls, tossed in a medley of mild spices and peanuts, this dish makes use of ghee as it is a vrat recipe. You can replace it with any low-fat vegetable oil. However, a bit of ghee is recommended by many expert nutritionists. It is a source of good fat that helps fill you up and prevent untimely cravings.

(Also Read:  Beyond Cereals: Sabudana, the Healthy Carb and How to Cook it)

sabudana khichdi

Low calorie Indian Recipes: Sabudana khichdi is one of the most widely consumed dish during Navratri

Ragi is a delicious gluten-free alternative to its fattening grainy counterparts. Dosa is usually made with rice or lentil batter, this recipe makes use of Ragi that is rich in fibre. Fibre helps promote the feeling of satiety, since it takes time to digest. If you feel full, you would naturally binge less. You can enjoy this healthy South-Indian treat with piping hot sambhar or yummy coconut chutney. 

(Also Read: 6 Health Benefits Of Ragi: A Wonder Grain)


Low Calorie Indian recipes: Ragi is a delicious gluten-free alternative to its fattening grainy counterparts.

Upma is famous South Indian breakfast item that is not only nutrient-dense but also weight loss-friendly. This version of upma also makes use of protein-rich green pea. Protein helps regulate hunger hormone ghrelin and check cravings. 

(Also Read: Upma: Here’s All You Need To Know About The Traditional Indian Breakfast Dish)


Low calorie Indian recipes: Upma is famous South Indian breakfast item

Dhokla is a Gujarati marvel that has become quite a global rage. Dhoklas are steamed, and hence, they make up for a perfect low-calorie snack that you can add to your weight-loss diet. This light and filling treat needs no elaborate cooking too; they can be easily made in a microwave with a handful of ingredients like besan, suji, green chilli, curd and curry leaves. 

(Also Read: 6 Best Dhokla Recipes | Easy Dhokla Recipes | Gujarati Recipes)


Low-calorie Indian recipes: Dhokla is a Gujarati marvel that has become quite a global rage.

Tandoori and roasted goods are an excellent way to save calories, since there is no deep-frying involved. They also save you the saturated fats that you often find in deep-fried goods. This delicious tandoori gobhi recipe serves as an excellent vegetarian starter in a quintessential North Indian spread. You can enjoy these as a healthy evening snack also. Cauliflower is a good source of weight loss-friendly fibres too. Make sure you do not put extra butter on top. 

(Also Read: 11 Best Cauliflower Recipes | Easy Gobi Recipes)

625 gobhi final

Low Calorie Indian recipes: Tandoori and roasted goods are an excellent way to save calories

Indian summers and a bowlful of cooling raita share an inseparable bond. This yogurt-based dish is good for gut and digestion. A healthy digestion is an important component of a weight-loss regimen. Hundred grams of yogurt has only 60 calories. This special raita also packs the goodness of cucumber. Cucumber is a yummy summer veggie that can do wonders for your weight-loss diet.  About 95 percent of cucumber is just water. The veggie is full of nutrients and fibre. 

(Also Read: Raita Recipes In Hindi: 7 Easy And Simple Ways To Enjoy Dahi)


 Low-calorie Indian recipes: Indian summers and a bowlful of cooling raita share an inseparable bond.

The puffy, light and ever-so delectable idli is one of the most famous Indian snacks of all times. Made of fermented batter, idli is excellent for gut health. Fermentation also increases the bio-availability of nutrients. Since idli is not fried, you do not have to think about the calorie overload either. This particular recipe is a powerhouse of protein and fibre that you can consider to make part of your diet. 

oats idli

Low calorie Indian recipes: The puffy, light and ever-so delectable idli is one of the most famous Indian snacks of all times.

So, what are you waiting for? Don your aprons and start cooking already. Let us know which recipes you enjoyed the most in the comments section below. 

About Sushmita SenguptaSharing a strong penchant for food, Sushmita loves all things good, cheesy and greasy. Her other favourite pastime activities other than discussing food includes, reading, watching movies and binge-watching TV shows.


  • Breakfast: Vegetable dalia and a glass of milk
  • Lunch: Vegetable sambar with brown rice
  • Dinner: Tofu curry with potato and mixed vegetables

Increase Activity

To create a calorie deficit that will help you lose weight, it’s critical to increase the amount of activity in your day.

Find an activity that you enjoy, whether it be a sport or working out at the gym.

Even if you don’t exercise formally, try increasing the number of steps you take every day. It’s a simple way to burn more calories and get fit.

To lose weight, aim for a goal of 10,000 steps per day and work up to that goal over time.

Make Smart Choices

Eating healthy can be a challenge, so set goals ahead of time and stick to them.

This can help you maintain your plan, even when you are feeling tempted to make an unhealthy food choice, such as when you’re socializing with friends or family.

Reminding yourself why you want to get healthier in the first place can make you feel empowered and lead you to make smarter food and lifestyle decisions.

Summary Being more active, practicing mindful eating and reminding yourself of your health and wellness goals are excellent tools that can help you stay on track.


  • Breakfast: Sambar with brown rice idli
  • Lunch: Whole-grain roti with mixed-vegetable curry
  • Dinner: Tofu curry with mixed vegetables and a fresh spinach salad

Practice Mindful Eating

Many people eat on the run or consume meals while they’re distracted.

Instead, make a point to focus on your meals and pay attention to feelings of hunger and fullness. It’s a great way to get more in tune with your body.

Eating more slowly can also promote weight loss by increasing feelings of fullness and decreasing hunger (12).

Another useful habit to control your food intake is to avoid eating in front of the television or while surfing the web.


  • Breakfast: Multigrain parathas with avocado and sliced papaya
  • Lunch: Large salad with rajma curry and quinoa
  • Dinner: Lentil pancakes with tofu tikka masala


  • Breakfast: Buckwheat porridge with sliced mango
  • Lunch: Vegetable soup with whole-grain roti
  • Dinner: Masala-baked tofu with vegetable curry

Drinking water, seltzer or unsweetened tea with and between meals will keep you hydrated without adding extra calories.

Make sure to consume plenty of non-starchy vegetables at every meal, as well as sources of healthy fat and protein.

This will keep you feeling full throughout the day and reduce the chances of overeating.

Summary A healthy lacto-vegetarian meal plan should be rich in vegetables, fruits, vegetarian protein sources and healthy fats.


  • Breakfast: Yogurt with sliced fruits and sunflower seeds
  • Lunch: Whole-grain roti with vegetable subji
  • Dinner: Chana masala with basmati rice and green salad

Top 16 low calorie Indian foods — Times of India

Indian foods have a reputation of being very spicy, oily, and something that is slowly digested. While Westerners may believe all they want, this is not true.

Usually, people think that healthy food cannot be tasty. Busting this myth, we list here 10 Indian foods that are healthy and delicious at the same time. Though definitely there are certain rules which include usage of minimum butter, ghee, oil, cream and cheese while you prepare them. Here is the list for you:

It is a healthy option as it is low in fat and helps in digestion. It is rich in potassium, calcium, phosphorus and Vitamin B12.

Calorie in one glass buttermilk: 32 calories
Ragi dosa: Made from superfood, ragi, ragi dosa is a famous South Indian dish. Ragi is beneficial for weight watchers. It is high in fiber and has mono saturated fat.
Calorie in one ragi dosa (with less oil): 85 calories in one dosa

Oats idli: Though it’s a South Indian dish but idlis are loved by everyone. Ideally, idlis are prepared from rice batter or some time even from rava batter. But to make idli healthier, you can try and make it from oats. Idli prepared from oats is a great option to start your day with.
Calorie in 2 idlis: 52 calories

Chicken tikka: More popular among the foreign tourists, chicken tikka is tasty along with many health benefits. But again, while preparing tikka, try to use less spices and oil as possible.
Calorie in 6 tikka: 270 calories

Daal tadka (The famous yellow daal): The arhar daal is cooked in almost every Indian house hold and is enjoyed with rice even by small children. Daal is rich in protein and is easy to digest. People also use this daal to make porridge.
Calories in one bowl daal: 120 calories

Pappad: There is no doubt that pappad deep fried in oil are more delicious to have. But if you want to be healthy, ditch this deep fried papad and instead microwave it or directly put it on the flame. These microwaved pappads are any day healthier and crispier.
Calories in 1 pappad: 55 calories

Tandoori roti: Prepared from whole wheat and baked in a clay oven tandoori rotis make a good combination with any Indian curry. The way tandoori roti is prepared gives it a distinguished taste.
Calories in 1 tandoori roti: 100 calories

Tandoori chicken: When prepared with fewer spices and less oil, tandoori chicken is a healthy option due to the way it’s prepared in clay oven.
Calories in one piece: 275 calories

Mix vegetable curries: Mixed vegetable is one the best and easiest options to cook. Mixed vegetables give you the choice to select the vegetables you like and make your own new type.
Point to be noted: Prepare it in one tbsp of oil and minimum spices.
Calories in one small bowl: 100 calories approximately in 100 grams

Fish curries: India is a country surrounded by seas and that is why we have a variety of dishes prepared from local fish. Try and prepare your fish in minimum spices and oil.
Calorie intake: 325 calories for a small bowl

Sprout salad: Sprouts are high in fibre and make a healthy snack for weight watchers. Just adding a few drops of lime and salt makes it tasty along with healthy. You can chop and add your choice of veggies to make it more delicious.
Calories in 100 grams sprouts: 95 calories

Raita: Raita may be of any type cucumber, bottle guard or onion in all th forms it is a great way to cool the digestive tract after the dinner/lunch.
Calories in small bowl or raita: 42 calories

Palak paneer: Paneer is a healthy dairy product and palak is rich in iron. People who don’t like palak still love to consume it in this form.
Calories in one bowl: 190 calories

Rasam: Again, a famous South Indian dish prepared by different flavours from several Indian spices.
Calories in a small bowl: 60 calories

Dhokla: Prepared from fermented ground flour dhokla is a top favourite Gujarati dish. The fermented ground flour is steamed to prepare dhokla.
Calories in one piece of dhokla: 25 calories

Lemon rice: Though being a south Indian dish, lemon rice is a hot favourite among all.
Calories in one small plate: 185 calories


  • Breakfast: Chana dal pancakes with mixed vegetables and a glass of milk
  • Lunch: Chickpea curry with brown rice
  • Dinner: Khichdi with sprout salad


  • Breakfast: Apple cinnamon porridge made with milk and topped with sliced almonds
  • Lunch: Whole-grain roti with tofu and mixed vegetables
  • Dinner: Palak paneer with brown rice and vegetables

What Food Groups Does It Include?

The Indian diet is rich in nutritious foods like grains, lentils, healthy fats, vegetables, dairy and fruits.

The diets of most Indian people are heavily influenced by religion, particularly Hinduism. The Hindu religion teaches nonviolence and that all living things should be valued equally.

That’s why a lacto-vegetarian diet is encouraged, and eating meat, poultry, fish and eggs is discouraged. Lacto-vegetarians do, however, eat dairy products.

A healthy lacto-vegetarian diet should focus on grains, lentils, dairy, vegetables, fruits and healthy fats like coconut oil.

Spices such as turmeric, fenugreek, coriander, ginger and cumin are at the forefront of traditional dishes, adding rich flavor and powerful nutritional benefits.

Turmeric, one of the most popular spices used in India, is celebrated for its anti-inflammatory, antibacterial and anticancer properties (7).

A compound in turmeric called curcumin has been found to fight inflammation in the body, improve brain function and reduce risk factors of heart disease (8, 9, 10).

Summary A healthy Indian diet focuses on lacto-vegetarian guidelines and emphasizes grains, lentils, vegetables, fruits, healthy fats, dairy and spices.

What to Eat

Try incorporating the following ingredients into your daily meal plan:

  • Vegetables: Tomatoes, spinach, eggplant, mustard greens, okra, onions, bitter melon, cauliflower, mushrooms, cabbage and more
  • Fruits: Including mango, papaya, pomegranate, guava, oranges, tamarind, lychee, apples, melon, pears, plums, bananas
  • Nuts and seeds: Cashews, almonds, peanuts, pistachios, pumpkin seeds, sesame seeds, watermelon seeds and more
  • Legumes: Mung beans, black-eyed peas, kidney beans, lentils, pulses and chickpeas
  • Roots and tubers: Potatoes, carrots, sweet potatoes, turnips, yams
  • Whole grains: Brown rice, basmati rice, millet, buckwheat, quinoa, barley, corn, whole-grain bread, amaranth, sorghum
  • Dairy: Cheese, yogurt, milk, kefir, ghee
  • Herbs and spices: Garlic, ginger, cardamom, cumin, coriander, garam masala, paprika, turmeric, black pepper, fenugreek, basil and more
  • Healthy fats: Coconut milk, full-fat dairy, avocado, coconut oil, mustard oil, olive oil, peanut oil, sesame oil, ghee
  • Protein sources: Tofu, legumes, dairy, nuts and seeds

Meals and snacks should focus on fresh, whole foods flavored with herbs and spices.

Additionally, adding non-starchy vegetables like greens, eggplants or tomatoes to your meals will provide a boost of fiber that can help you feel satisfied for a longer period of time after eating.

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