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Diet Recipes

(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 pounds 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 dietician 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.
  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 includes the following menu

  • Early Morning - A cup of milk without sugar
  • Breakfast – 2 Dosas or 2 Rotis or 2 Bread slices with some sidedish or omelette.
  • Mid-Morning – 1 cup of any fruit or 1 cup of buttermilk or coffee
  • Lunch – 1 cup Rice or 3 Chapattis or a sandwich with 1 cup of Vegetables and some protein like chicken, fish, soya or mushroom.
  • Evening Snack – Tea with ½ cup of snacks
  • Dinner – 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.

Here are some recipes that can be helpful to make you dieting interesting with more varieties. Most of the recipes are dishes with high fiber content and low in calories. 

1. Low Fat Recipes

Soups

Pumpkin Soup Chicken Noodles Soup Chicken Noodles Soup Fenugreek Sprouts Soup Minestrone Soup
See more soup varieties...

Salads

Tricolour Fruit Salad
Cabbage Salad
Snakegourd Salad Cranberry Chiffon Salad
See more salad recipes...
Baked Corn Vadai Khaman Dhokla Broccoli Paratha Ragi Dosai Idli
Oats Idli Dosa Ragi Idiyappam Yogurt and Mixed Berry Parfait Yogurt and Mixed Berry Parfait Asparagus Stir Fry
Ragi Biscuit Beetroot Pomegranate Juice

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

Salads

Avocado Salad Yellow Squash Raita
Cabbage Salad
Fresh Fig Salad
See more salad 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 Chinese Flavoured Fish Roast Scallion Chicken
Chicken Bartha Lemon Pepper Chicken Italian Baked Chicken
Pan Fried Chicken
Fish Cutlet Baked Fish

3. High Fiber Recipes (Millets, Oats, Brown rice, Quinoa, Wheat etc)

Millets

Ragi Roti Ragi Dosai Idli Ragi Idiyappam Ragi Biscuit
See more millet recipes...

Oats

Oats Soup Oats Idli Dosa Oats Kozhukattai Oats Bisi Bele Bath
See more oats recipes...
Whole grain Adai Chappatti/ Phulka/ Roti Pesarattu Indian Style Pasta
Grits/Rava Kichadi Rava Idli Kambu Choru Bajra Bhakri
Kambu Koozh Quinoa Pilaf

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Comments (25)

janki   (March 12, 2015)
hey how to weight loss within 15-day only .
Soumen Basu   (January 6, 2015)
Hello I am Soumen I am doing exercise 4 day in a week what food I should take in my dinner. I'm 5'4" & 80 kg.
Subha   (November 29, 2014)
Hi am Subha, am reduced to stomatch fat, I have two children , proper exercise sms
Sarminhimu   (November 29, 2014)
The blog is really helpful, awesome and informative. The blog helps to lose bally fate for all people. I have same blog. If you want to visit, click the link http://www.mymetabolicmiracle.com/
Taj   (September 16, 2014)
hi im taj im 18 years old my weight is 58 height 4.5 tel me how to loss my belly as wel as weight pls sugest me soon
Saritha   (September 11, 2014)
Hi myself Saritha...my age is 27...my weight 64 ...my height is 5.4....I want to reduce my weight.and stomach fat...plz suggest some diet foods....
niro   (August 27, 2014)
hai im niro... after delivery my weight has been increased from 72kg to 88kg..
pls help me to reduce my weight...i feed my baby so i cannot follow the diet also... wat can i do?
srilatha   (August 6, 2014)
hi my age is 27 my weight is 75kg I reduce 15kg. I am house wife. daily morning tiffin one glass of milk and 6 Marie biscuits. 11'o' clock butter milk. lunch 2 pulka, carry, 1 cup of rice. evening lot of butter milk. night 2 pulkha. but i did not reduce my fat pls suggest the low calories food.
s.k.sharma   (August 24, 2014)
you just need to buy one pair best qlty shoe ,and strt jogng for 30 mint ,5 dys of week ,any time when you have relaxe time,but must take 75 grms cokd brown rice evry day
vino   (June 5, 2014)
hi iam vino i want loss my weight mainly my stomach and my hand harms give me a tips
Dahlia (S.I.R. Author)   (June 6, 2014)
For reducing belly fat, you have to try out belly exercises.
Nithya   (July 24, 2014)
eat 2 fulkas at night...you can reduse ur belly with in a weak.
Arnold   (April 17, 2014)
Hi. I just started my diet routine and exercise and I'm an indian living abroad and have a bit busy schedule. Can you please tell me some indian dishes(preferably punjabi, gujarati or marathi) that can be prepared in as little as 30 mins and are low on calories? Also, if you can suggest any fat-burning food(raw or cooked) that can help with the diet. I'm an amateur so any help is much appreciated.
well wisher girl   (June 5, 2014)
hey arnold, i have recently started a diet plan and excercising as well. in my opinion you should avoid cooked meals. two cooked meals a day should be your maximum intake. in between you should opt for buttermilk, walnuts and almonds, and green tea.
as far as your cooked meals go i have 2 chapatis and a vegetable and lots of buttermilk for lunch as well as dinner. or else for a change try nugget cutlets with lots of other veggies roasted in 2 tbspns olive oil, you can have oats upma its made the same way as normal upma, chole salad : add diced veggies to it with a dash of lemon and black salt. best of luck :)
narendra shinde   (April 8, 2014)
Hi i am working for a reputed catering company.and verry difficult to me to control on meal.
My current weight is 88 kg with good tummy.need to reduce weight and tummy.
Dahlia (S.I.R. Author)   (April 9, 2014)
Hi Narendra, Reduce your regular calorie intake. Fill in with fruits and vegetables. Drink plenty of water. At the same time, do regular exercise. Check your weight regularly. Gradually you will be able to reduce your weight.
SelvaRani   (March 29, 2014)
Hai my age is 24 my weight is 62 kg.....i reduce 5 to 10 kgs in 1 and half months...
manjeet   (August 15, 2014)
tell me ur secret
s.k.sharma   (August 24, 2014)
pls ments yr hight
brahmani   (March 25, 2014)
hey hai my wt is 70kg how can i reduce to 55 kg ???
Dahlia (S.I.R. Author)   (March 27, 2014)
Yes you can. Please do consult a dietitian and start a planned diet program.
s k sharma   (August 24, 2014)
you didnt mensn yr hight ,any way first minimize sugar intake ,oil ,use olive oil but in limit, stop red meat ,and have
exr min 40 min
vishnu gupta   (March 19, 2014)
my wt. 125 kg how can i reduce it 75 kg
Dahlia (S.I.R. Author)   (March 19, 2014)
Hi Vishnu, Please contact a qualified dietitian or doctor before you start a heavy weight loss...
s.k.sharma   (August 24, 2014)
pls ments your hight ,r yu weg or n veg

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