South Indian diet chart for weight loss

South Indian/ Tamil diet plan for weight loss (1200 calories)

MENU	AMOUNT	CALORIES (KCAL)	PROTEIN (GMS)
EARLY MORNING
Warm water with Lemon	1 glass	—–	——
Tea(without sugar)	1cup	35	4
Marie biscuits	2	56	–
		Total calories-91	Protein – 4
BREAKFAST
Sprouts dosa	2 small	200	5
Tomato + onion chutney	1 cup / 50 gms	20	0.5
		Total calories-220	Protein-5.5
OR
2 Egg White omlette with capsicum	(2 egg white )	150	7
Brown Bread Slice	2 no.	100	3
		Total calories-250	Protein-10
MID MORNING
Apple / Mixed fruit bowl	1 med / 50- 60 gms	40	—
Green Tea (No Sugar)	—-	—-	——
LUNCH
Vegetable brown rice pulav	1/3 rd soup bowl (50 gms uncooked)	200	3
Cucumber and onion raita	1 small bowl	75	3.5
Mix veg salad	1 bowl	30	2
		Total calories-305	Proteins-8.5
OR
Ragi balls (kaali),	3 medium size	200	6
Vendakkai Poriyal (lady finger veg)	1 med bowl	48	2
Keerai thandu Sambar	1 med bowl	75	3
Salad	1 med bowl	30	2
		Total calories – 353	Proteins – 13.5
10 minutes,walk post lunch + 1 cup warm water with lemon / Green tea (no sugar)
EVENING
Green tea / Coffee (without sugar)	1 cup	35	2
Pachai payaru sundal (sprouted green gram)	1 bowl	70	4
		Total calories-105	Protein-6
DINNER
Samai Khichadi (fox tail / little millet khichadi)	1 soup bowl	255	7
Thayir pachadi	1 med bowl	70	1.5
Salad	1 medium bowl	30	2
		Total calories-335	Proteins-10.5
10 minutes,walk post lunch + 1 cup warm water with lemon / Green tea (no sugar)
BED TIME
Milk	1 cup	75	2
Soaked almonds	4 no.	20	3
		Total calories – 95	Total Proteins – 5
	TOTAL	Total calories=1191	Total protein=45

This 1200 calorie Tamil diet plan for weight loss will help you lose 3-4 kgs weight in a month. This Tamil diet plan for weight loss is best to be followed along with a 45 minutes workout schedule. You can choose on walking, swimming, skating, or any other workout. Please note that the above mentioned Tamil diet plan for weight loss is for reference only.

Do and Dont’s of a weight loss diet  –

Along with the above mentioned Tamil diet plan for weight loss, you can follow the below mentioned tips to lose good weight.

The Do’s of weight loss diet –

• Don’t miss your meals – A lot of people are of a view that if they miss on a meal / skip a meal, they will lose weight but that is not correct. Instead of losing weight, you end up eating more at the next meal. You would keep thinking about food all the time and will rather gain weight. Just eat right and you should be good. Place your food at 3 hours interval, and avoid anything that you know is not right.

• Post Meal walks –
  small steps can help in major results sometimes. Getting inactive after meals will only add up on the weight machine. You need to walk for at least 10 – 15 minutes after you finish your lunch as well as dinner. This will not only help in losing weight but also in maintaining your blood sugar levels.

• Make a shopping list
  If you shop from super markets, you should make a shopping list before you step in such stores. The colorful display of calorie laden mouth watering foods will make you forget about your health goals in less than a minute. It is wise to have a shopping list ready and to go by it.

• Be wise The smart marketing plans can easily fool anyone easily. Just because a particular chakali / murukku is made up of  ragi , does not mean that it was not fried and will help you lose weight. Choose wisely. Read labels, pay attention on the ingredients used as well as the process of cooking involved.

• Get your family or loved ones involved – It is always a good idea to get support from those who care for you. Let them know about your health goals. if your health goal is genuine and practical, you will get support from each one at home and that will serve as a perfect motivation for weight loss. Take your Wife / brother / sister or parent with you on walk, cook healthy and get everyone to eat the tasty salads along with their foods.

• Watch your portion sizes
  If you are a foodie type, i know how much you love food. They key does not lye in giving up on tasty food, but watching your portion size. I t is a win-win situation where you get to eat tasty food of your like at the cost of minding your portion size.

• Be practical 
  Instead of having a huge goal of losing 10 kgs in a month, Aim at losing 2 or 3 kgs. This is a practical and achievable goal. Keep trying and at the end of the month rewards your efforts by doing what you like. Go for a movie or a small trekking trip with friends.

• Write it down
  Using a diary or a smart phone application to record your walking , any physical activity or food intake will help you in understanding how you are holding up against your health goal and your efforts are helping you out to reach them. These applications also help you in motivating yourself towards reaching your health goal.

The Don’ts of weight loss diet –

• Diet or exercise –  The word “OR” does not fit well in between diet and exercise. The combination of both Diet and exercise is the best you can do for achieving your weight loss goal. Only dieting, or, only exercising for weight loss is really not enough.

• Do not depend on Crash Diets –   There are hundreds of crash diets out there and none of them is really healthy to help you achieve your nutrition. These small term diets will only harm your health and the weight loss is only temporary. Sooner or later it will all come back.
• Don’t become emotional eaters
  If you are upset or stressed or depressed about anything, go out and solve that problem with poise and calm and do not get carried away with comfort foods. They only end up increasing your troubles and weight.

• Don’t miss breakfast – As mentioned earlier, missing on any meal is not an ideal way to lose weight. Breakfast is the most important meal of the day and is definitely not to be missed. Apart from the nutrition perspective it is also important to consider that the appetite of a person who misses on breakfast grows up to be enormous and the imbalance in food intake causes nutritional imbalances.