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Diet Recipes For Weight Loss

 Published 2012-Mar-20   Updated 2017-Jun-16
(Healthy Recipes, Low Fat Recipes, Fat Free Recipes, Sugar Free Recipes)

Diet

What is Diet?? The dictionary defines diet as “a special course of food to which a person restricts themselves, either to lose weight or for medical reasons”.

Diet restrictions for medical reason is a whole different topic to discuss. I have shared many restricted diets like veganism, sattvic diet, rawism etc.

In this page, I would like to concentrate on Diet for Losing Weight. It simply means changing an individual’s food intake over a period of time like 1 day, 1 week, 1 month or 1 year. It is commonly referred to as going on a diet.  Losing weight is very important for overweight and obese people in order to reduce the risk of heart problems. Moreover, maintaining a good BMI makes you feel good about yourself and more energetic.

Shedding some extra weight is often a very challenging task for many. It requires some determination and will power. There are many who have attempted but only few come out successful. Each of these successful weigh losers will have their own experience. Here, I would like to share some tips and food that will promote weight loss to lead a healthy lifestyle.

Disclaimer: All the information provided here is based on my personal experience in dieting and weight loss. If you have some chronic conditions or if you plan to go on a very strict diet program, please talk to your doctor or dietitian before you start.

My husband was able to successfully reduce 15 kgs over a period of 6 months. His target was to reduce ½ kg per week. So below are the tips and tricks that we followed.

10 Secret Tips For Weight Loss That We Followed

  1. Before starting to diet, a crucial thing to remember is that while dieting you have to eat a nutritious and balanced diet. It simply means that no matter how much less food you consume in a day, it must contain food from all the food groups – whole grains, proteins, vegetables and fruits and dairy in the right proportion.
  2. Dieting does not have to be boring. You can choose any regular food that you enjoy eating and make it healthier. For e.g: If you enjoy dosas, try to make dosa with healthier ingredients like oats or ragi.
  3. Portion Control is the secret. Irrespective of the food you choose, have a strict control over the portion you eat.
  4. Try to restrict your calorie intake to 1200-1500 calories per day.  I would recommend eating 3 meals of about 300-400 calories each and enjoy 3 mid meal healthy snack around 100 calories each. There are many online tools to help track the calorie count of the food you take.
  5. Once a week, enjoy a meal of whatever you fancy throughout the week. This will reduce your craving as well as speed up your body metabolism.
  6. Keep yourself mind busy with some work to stop it from thinking about food. The busier you are, the less likely you are to crave for food.
  7. Dieting is recommended along with exercise of some form in order to reduce body weight. It is good to work out for 30 minutes to 1 hour in a day. This should include some walking and some moderate exercises.
  8. Never skip breakfast. It is one important meal that in fact helps in weight loss. Also, eat your dinner light and early enough. Try to finish dinner no later than 8 pm, a minimum of 3 hours before going to bed.
  9. Avoid fatty, oily and sugary foods as much as possible. Also avoid processed food. Instead, try to include more of low calorie and low carbohydrate food. Also, include lot of healthy snacks like fruits, buttermilk, salads, etc. Always have these healthy snacks on hand easily available so that you don’t end up eating junk.
  10. Invest in a weighing machine. Checking your weight every day will surely motivate you and will also help you to plan out your meals.

Our Average Weekday Meal Menu When Dieting

  • Early Morning (between 6 am to 7 am) - A cup of milk without sugar
  • Breakfast (between 8 am to 9 am)– 2 Dosas or 2 Rotis or 2 Bread slices with some side dish or omelette.
  • Mid-Morning Snack (around 10:30 am)  – 1 cup of any fruit or 1 cup of buttermilk or coffee
  • Lunch (between 12 pm -1pm) – 1 cup Rice or 3 Chapatis or a sandwich with 1 cup of Vegetables and some protein like chicken, fish, soya or mushroom.
  • Evening Snack (between 3:30 om to 4:30 pm) – Tea with ½ cup of snacks
  • Dinner (between 6:30 pm to 7:30 pm) – Soup or Salad or Pasta or 2 of any Roti varieties
  • On Sundays, we indulge in whatever we love and do not bother much about the calorie count.

List Of Diet Food

Here are some recipes mostly Indian and some International that can be helpful to make your dieting interesting with more varieties. Most of the recipes are dishes with high fiber content and low in calories. Try these healthy diet recipes and be successful in reducing your extra weight.

1. Low Fat Diet Recipes

Soups

Pumpkin Soup Pumpkin Soup Chicken Noodles Soup Chicken Noodles Soup Fenugreek Sprouts Soup Fenugreek Sprouts Soup Minestrone Soup Minestrone Soup
Oats Soup Oats Soup Lentil Soup Lentil Soup Neem Flower Rasam (Veepam Poo Rasam) Neem Flower Soup Broccoli Soup Broccoli Soup
See more soup varieties...

Other Low-Fat Recipes

Baked Corn Vadai Baked Corn Vadai Khaman Dhokla Khaman Dhokla Broccoli Paratha Broccoli Paratha Ragi Dosai Idli Ragi Dosai Idli
Oats Idli Dosa Oats Idli Dosa Ragi Idiyappam Ragi Idiyappam Yogurt and Mixed Berry Parfait Yogurt and Mixed Berry Parfait Asparagus Stir Fry Asparagus Stir Fry
Ragi Biscuit Ragi Biscuit Beetroot Pomegranate Juice Beetroot Pomegranate Juice Aapam without coconut Aapam without coconut Roasted Lotus Seeds (Phool Makhana Namkeen) Roasted Lotus Seeds (Phool Makhana Namkeen)
Wheat Berry Parfait Wheat Berry Parfait Chicken Baguette Chicken Baguette Aviyal Without Coconut Avial Without Coconut  
       

2. Low Carbohydrate Diet Recipes (Proteins,Salads,.. etc)

Salads

Avocado Salad Avocado Salad Yellow Squash Raita Yellow Squash Raita Cabbage Salad
Cabbage Salad
Fresh Fig Salad Fresh Fig Salad
See more salad recipes...

Other Low-Carb Recipes

Microwave Garlic Broccoli Microwave Garlic Broccoli Steamed Broccoli Steamed Broccoli Broccoli Mezhukkupuratti Broccoli Mezhukkupuratti Chicken And Vegetable Saute Chicken And Vegetable Saute
Whole Roasted Chicken Whole Roasted Chicken Chicken Tikka Chicken Tikka Chinese Flavoured Fish Roast Chinese Flavoured Fish Roast Scallion Chicken Scallion Chicken
Chicken Bartha Chicken Bartha Lemon Pepper Chicken Lemon Pepper Chicken Italian Baked Chicken Italian Baked Chicken Pan Fried Chicken Pan Fried Chicken
Fish Cutlet Fish Cutlet Baked Fish Baked Fish Pan Seared Chicken Pan Seared Chicken Indian Style Omelette Indian Style Omelette
Chicken Tikka Kabab Chicken Tikka Kabab Pav Bhaji without Potato Pav Bhaji without Potato Beetroot Roti Raw Vegetable Sushi Roll Tandoori Chicken Baked Tandoori Chicken
       

3. High Fiber Diet Recipes (Millets, Oats, Brown rice, Red Rice, Black Rice, Quinoa, Wheat etc)

Millets

Ragi Roti Ragi Roti Ragi Dosai Idli Ragi Dosai Idli Ragi Idiyappam Ragi Idiyappam Ragi Biscuit Ragi Biscuit
Little Millet Rice - Samai Sadam Little Millet Rice (Samai Rice) Little Millet Curd Rice Little Millet Curd Rice Kambu Dosa Kambu Dosai (Pearl Millet Dosa) Pearl Millet Poridge Kambu Koozh (Pearl Millet Poridge)
See more millet recipes...

Oats

Oats Soup Oats Soup Oats Idli Dosa Oats Idli Dosa Oats Kozhukattai Oats Kozhukattai Oats Bisi Bele Bath Oats Bisi Bele Bath
See more oats recipes...

Other High Fiber Recipes

Whole grain Adai Whole grain Adai Phulka Chappatti/ Phulka/ Roti Pesarattu Pesarattu Indian Style Pasta Indian Style Pasta
Grits Kichadi Grits/Rava Kichadi Rava Idli Rava Idli Kambu Choru Kambu Choru Bajra Bhakri Bajra Bhakri
Kambu Koozh Kambu Koozh Quinoa Pilaf Quinoa Pilaf Quinoa Soup Quinoa Soup Chana Masala Sundal Chana Masala Sundal
Banana Stem Juice Banana Stem Juice Banana Stem Mor Kootu Banana Stem Mor Kootu Mixed Vegetable Paratha Mixed Vegetable Paratha Red Rice Puttu Red Rice Puttu
Sathu Maavu Sathu Maavu      
     

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Comments (1 - 50 of 148)

Person   ()
Hi my daughter is 12 years old and now she is 60kgs. Please anyone suggest me to reduce her weight.
Person   ()
Morning walking 1hr with green tea, add any sport activity
Person   ()
Can I have freeze dried fruits like Frubites instead of actual fruits? They're easier for me to carry to work
Person   ()
Yes you can.
Person   ()
Can I have freeze dried fruits like Frubites instead of actual fruits? They're easier for me to carry to work
Person   ()
hi now my sister's age is 28 she is 65 kg how reduce her weight
Person   ()
Hello, low calori and high fiber food helps to maintain your health. you can catch me on facebook for personalized diet plan based on their health condition. or call me 9557777740
Person   ()
My dad's age is 57 he is 104kg he have to reduce his weight for a surgery so kindly give me some tips to reduce his weight and what food should he have to take
Person   ()
Please consult a proper dietician for proper instructions based on your dads health condition. I have given some generalised tips above.
Person   ()
Hello Suveka, This is Amit Chauhan from Saharanpur (UP). you have to take low calori and high fiber food to maintain your health. you can catch me on facebook for personalized diet plan based on their health condition.
Person   ()
i m suveka my age is 20 weight is 55kg tell me some diet plan
Person   ()
Hello Suveka, This is Amit Chauhan from Saharanpur (UP). you have to take low calori and high fiber food to maintain your health. you can catch me on facebook for personalized diet plan
Person   ()
These all are very healthy and high fiber meals and helps to reduce weight. Loved to read all the diet recipes which is really an inspiration. Thank you for sharing all these meals.
Person   ()
Thank you. Do try out. Keep checking often to find more new recipes added.
Person   ()
Hi,
My name is Srilatha,I'm 41. I have hypo thyroid..Recently started small dose of thyroxine..I want to start a diet plan seriously.but I wonder when can I take water considering before & after 20min time gap between meals..Water intake for me is somehow very difficult unless I'm conscious of water importance..I want to make sure to take 3 liters per day..Can you please suggest time & water intake if i go with diet plan..Thank you..
Person   ()
Hi my name is biswaranjan and I am 27 . my night is 6 ft and weight is 87 . I want to loose some weight but as for my busy schedule I can't loose any weight pls give me some tips how to reduce weight.
Person   ()
Hi , as u donot have much time for exercise .. drink plenty of water half an hour before your meals .. drink lemon in lukewarm water early morning empty stomach ... try to avoid oily food ... take stairs instead of lift ... do half an hour easy exercises like brisk walk , body stretching , push ups , sit-ups . Eat more vegetables and salad that too non oily ... eat more vegetables and pulses with less chapattis http://simpleindianrecipes.com/dietrecipes.aspx
Person   ()
hi, my name is Arpita Ghosh, from Kolkata. my age is 35+ and i am a sugar patient. my height is 5ft and weight is 59. i take insulin daily twice -morning 15 unit, night 13 unit, with the help pf insulin, my sugar level is almost normal.

i don't have time for exerciser for my office and to take care of my little son in home. and cooking also. please advise me.
Person   ()
Hi Arpita, You are still quite young. It is very important to take care of yourself first. Only if you maintain good health will you be able to take care of your son better and earn better. Whatever be the tight schedule, you have to spend 1 hour each day exercising. This will not only freshen you up, make you productive but also improve your health.
Person   ()
Hi, it is advisabke to consume tomato, bitter gourd and Indian Gooseberry juice on empty stomach in the morning. Three months of regular consumption will decrease your blood sugar levels.
Person   ()
Hi my name is pooja my age is 35 my Wight is 67 .
I Will more than acidity plz suggest me my diet plan and i am early morning before breakfast is drinking green coffee its better for green coffee
Person   ()
Dear Pooja,
Avoid tea and coffee with milk,Eat rotis of Bajra and Jawar which is glutain free and easy to digest.Avoid wheat roties (Chapati) these are glutain reach.Your breakfast will be compulsory between 7.30 to 8.30.Lunch time 12.00 to 13.00 hrs and Dinner before 7.30 pm.Important thing daily walking more than 30.00 minutes.....All the best.
Person   ()
Hii i am mannu..my weight is 73kg and i am 22 year old...what type of diet plan should i follow with some exercise to loss weight
Person   ()
Hello Mannu, This is Amit Chauhan from Saharanpur. You can use low GI and low calori food to reduce your weight. you can fb me.
Person   ()
hi i m deepika my age 31 and my weight 85 pls guied me diet plan
Person   ()
Hi Am 27 years old
My weight is 64 and height is 153
can you please suggest me a perfect diet?
Person   ()
I am 34 years old, height 5.11 inch, weight 115 kg need to reduce 25 kg can you please suggest me perfect diet ?
or any place where i can get the treatment to reduce naturally. I have tried to reduce my weight green tea , gym, food lessen the fat , no rice but still no effect.

Mobile No:- +91 ..............
Person   ()
Hi. Drink half a liter water melon juice instead of break fast for 10 days. Avoid oily foods. See the difference yourself.
Person   ()
Hi i am 28 and my weight is 59.6 and height is 4.6 can you please suggest me a perfect diet?
Person   ()
Hi.. I am 29 year old my weight is 70 kg..i wana lose it from 20 kg..please suggest me some good diet
Person   ()
Hello Khushbhu, This Amit Chauhan from Saharanpur. you can break your meals into small meal portion (5-6 times)
Person   ()
Hi. IAM poojitha. My age is 20. But my weight is 85. I want to loose my weight up to 30 kilos in 6 months, naturally. Suggest me a perfect diet. My height is 5'2

.
Person   ()
Hi my daughter is 22 yrs old and she is 90 kg weight . height 6.5 she needs to reduce her weight tried green tea , gym, food lessen the fat , no rice but still she is the same. pls help
Person   ()
Hi, I would suggest you check with your doctor to get a personalised advice. I have just given the general tips and suggestions.
Person   ()
hi my advice plz chk her for thyroid / contact any good diet dr this does help 30 min brisk walking is a must drink good amount water no potato less oil
Person   ()
tell her to go regular gym and strite diet shpuld not cheatmeal not a single day
Person   ()
Hi, This is deiva. coffee and tea that you mentioned in the diet is mix with milk or water..
Person   ()
With milk, Indian style.
Person   ()
Hi, This is surya. I am married. and i have a one year kid. my Weight is 63kg. Please tell any weight loss tips. I am a working women.(8am to 6pm)
Person   ()
Hi Surya, I have shared the tips above. Please go through and make your own plan. More importantly, stick to your plan.
Person   ()
Hi my weight is 95kg height 5.4 inch
Plz shoe me some weight losseing tips
Person   ()
My age is 22 and have 5.4 height... my weight is 62... i want to gain abs and loose my belly fat... plz help... do powdered green tea will prove itself healthy for me.? I have extra fat over thighs and belly... suggest something suitable...
Person   ()
My height is 5.2 & I weight 75kgs I am a working mother with extremely busy schedule don't get time for exercise...plz suggest the diet plan.
Person   ()
Please follow the above meal menu. You will slowly loose weight.
Person   ()
Hi...My height is 5 foot 7 inch and my wt. is 88 kg and i m 22 yrs old.I am highly problem with lower body fat like hips,thighs,waist etc .plz suggest the diet plan and exercises to reduce it in less time.one point is noted i m a college boy so i m busy 9 am to 5 pm .
Thanks
Person   ()
Hi Vikas, First of all try to control your diet and bring your body weight to normal using the tips given above. Later, you can work out on specific areas with the help of a proper fitness trainer.
Person   ()
ALWAYS MENTION YOUR HEIGHT WITH WEIGHT
Person   ()
Hi my name is tasneem age is 23 n weight is 70 i do daily exercise n everyday i drink water plenty of i just wanna no that in how much my weight will reduce n eat deit food also like less oil n friuts so can u plzz tell me that what can i do that my weight reduce fast that's it.
Person   ()
The evening tea in your diet mentioned can be normal tea with sugar..or green tea without sugar??
Person   ()
Any tea should be fine.

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 Published by on and last updated on 2017-06-16.