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Diet Recipes For Weight Loss

(Salads, Healthy Recipes, Low Fat Recipes, Fat Free Recipes, Sugar Free Recipes)

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

3. High Fiber Diet Recipes (Millets, Oats, Brown 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


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Comments (1 - 30 of 117)

Person Khushbu Sachdeva   (November 18, 2016)
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 poojitha   (November 18, 2016)
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 christinavelu   (October 24, 2016)
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 Dahlia (S.I.R. Author)   (October 24, 2016)
Hi, I would suggest you check with your doctor to get a personalised advice. I have just given the general tips and suggestions.
Person ancilla fernandes   (November 4, 2016)
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 pravin   (November 12, 2016)
tell her to go regular gym and strite diet shpuld not cheatmeal not a single day
Person Deiva   (October 2, 2016)
Hi, This is deiva. coffee and tea that you mentioned in the diet is mix with milk or water..
Person Dahlia (S.I.R. Author)   (October 5, 2016)
With milk, Indian style.
Person Surya   (September 28, 2016)
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 Dahlia (S.I.R. Author)   (September 28, 2016)
Hi Surya, I have shared the tips above. Please go through and make your own plan. More importantly, stick to your plan.
Person challenger   (September 22, 2016)
Hi my weight is 95kg height 5.4 inch
Plz shoe me some weight losseing tips
Person guneet kaur   (September 19, 2016)
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 Pooja Agarwal   (September 7, 2016)
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 Dahlia (S.I.R. Author)   (September 8, 2016)
Please follow the above meal menu. You will slowly loose weight.
Person vikas kumar   (August 6, 2016)
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 Dahlia (S.I.R. Author)   (August 7, 2016)
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 DIETICIAN APARNA JINDAL   (July 29, 2016)
ALWAYS MENTION YOUR HEIGHT WITH WEIGHT
Person Ruchi   (July 6, 2016)
The evening tea in your diet mentioned can be normal tea with sugar..or green tea without sugar??
Person Dahlia (S.I.R. Author)   (July 6, 2016)
Any tea should be fine.
Person ruchi arora   (June 26, 2016)
hii I am 32 year old with 5 1 height 73 kg weight I want to reduce about15 kg plssss guide me
Person Nilam   (June 20, 2016)
Hi ,
I am 23 year old nd my hight 5.2 fit nd my weight 73 nd i want fast weight loss ... Plz rep me
Person priyanshu sharma   (May 20, 2016)
Hi i'm 23 year old and my weight 75 kg . so plz help me to loss weight as fast as possible . i wanna loss 20 kg . plz guide me. my daily routine is very busy. eat 2 roti in whole day and drink early morning karela juice ....plz help me.
Person Ganesh   (July 25, 2016)
Hi, First u need a good exercise regime. It includes a brisk walking for about 20 to 30 min. after some exercises related to ur stomach and waist like standing straight and bending to touch ur toe finger without loosening ur legs. U need to gradually increase ur exercise day by day, dont do too much in the first few days. U should take low fat (OIL)diet and carbohydrates( Rice, Roti, Naan) Two whole wheat roti 2, more salads, fruits, curries and fibre food which gives u more nutrition.
Person sharmila   (May 7, 2016)
Hi, i'm 16 years old , Malaysian and my weight is 62 kg.So pls help me to loss weight as fast as possible . i wanna loss 10 - 15 kg . pls guide me ....
Person Ishank Tembhurkar   (May 23, 2016)
Just have low oil breakfast max 2 teaspoon oil.
you can have 3 to 4 idly or 2 utapam or 2 dosa or sandwich in 3 bread slice.
At lunch u can have juice if u feel still hungry u can have low sugar or low fat friuts just like Apple or watermelon. .
and u should have ur dinner before 7.30 with salad and 2 to 3 piece of shallow fry or boil chicken or fish...
you can prefer venkys ore cook packed food also as u get bored in dinner. ..
On sunday u can give rest to ur diet but u should not excess of food. ..
One hour morning exercise or yoga
n after dinner u should have 20 min wakk at least or cardio..
in case u feel hungry try to coffee without sugar at night. ..
tomato beat onion ect are the fat reducing veg
Person Ishank Tembhurkar   (May 23, 2016)
Just have low oil breakfast max 2 teaspoon oil.
you can have 3 to 4 idly or 2 utapam or 2 dosa or sandwich in 3 bread slice.
At lunch u can have juice if u feel still hungry u can have low sugar or low fat friuts just like Apple or watermelon. .
and u should have ur dinner before 7.30 with salad and 2 to 3 piece of shallow fry or boil chicken or fish...
you can prefer venkys ore cook packed food also as u get bored in dinner. ..
On sunday u can give rest to ur diet but u should not excess of food. ..
One hour morning exercise or yoga
n after dinner u should have 20 min wakk at least or cardio..
in case u feel hungry try to coffee without sugar at night. ..
tomato beat onion ect are the fat reducing veg
Person Manasvi Singh   (June 6, 2016)
I'm also 16 n my weight is 48kg so I hope my diet would help u in loosing weight . First try to consume less intake of food but whatever u take , take nutritious . Like in mornin have oats or boiled veggies or maybe broccoli soup.Drink a glass of water with some cucumber and lemon juice added in it , as it keep ur stomach flat . Take an average meal with less oil &carbohydrates. And finally dinner should be a bit heavy but mainly consist of oil free food and vegetables . Do workout daily at least for 20-30 mins.
Person Sana   (April 15, 2016)
Wat mean sir team admin?
Person Dahlia (S.I.R. Author)   (April 16, 2016)
Simple Indian Recipes Team
Person Sana   (April 15, 2016)
I m sana i want to lose weight as fast as possble..pls hlp me to lose eeight i m age 13 i want to lose 15?.....to 20 kgs plesse guide meh

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