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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 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 During Dieting Includes The Following Menu

  • Early Morning - A cup of milk without sugar
  • Breakfast – 2 Dosas or 2 Rotis or 2 Bread slices with some side dish 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.

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


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


Tricolour Fruit Salad
Cabbage Salad
Snakegourd Salad Cranberry Chiffon Salad
See more salad recipes...

Other Low-Fat 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 Aapam without coconut Aapam without coconut Roasted Lotus Seeds (Phool Makhana Namkeen) Roasted Lotus Seeds (Phool Makhana Namkeen)

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


Avocado Salad Yellow Squash Raita
Cabbage 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 Chinese Flavoured Fish Roast Scallion Chicken
Chicken Bartha Lemon Pepper Chicken Italian Baked Chicken
Pan Fried Chicken
Fish Cutlet Baked Fish Pan Seared Chicken Pan Seared Chicken Indian Style Omelette

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


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


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

Other High Fiber Recipes

Whole grain Adai Chappatti/ Phulka/ Roti Pesarattu Indian Style Pasta
Grits/Rava Kichadi Rava Idli Kambu Choru Bajra Bhakri
Kambu Koozh Quinoa Pilaf

Related Recipes

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Comments (1 - 30 of 68)

teena   (November 19, 2015)
Hi..iam Teena I'm 23years old my height 5.5my weight is can I loss my weight please give me advise what I have to do
Aswani   (November 6, 2015)
I am too short and fat my belly and thigs are huge i unable to walk some height is 4'8,and my weight is 58 kilos.i do more of diet everyday for 2months then i stop' after that i become too fat 60kgs.please tell me some tips for weight loss.
Dahlia (S.I.R. Author)   (November 8, 2015)
Hi Aswani, It is very important to maintain a fit body. Whenever you follow a diet plan, always include some of your favorite dishes so that you will not have cravings. Just limit your food portion and combine with regular exercise. Make a note of how much you loose and set a target. You will surely achieve your goal.
theQueensQuinoa   (October 10, 2015)
Quinoa Soup:-


Quinoa – 1/2 cup, washed and drained
Onion – 1 small, chopped
Mixed Vegetables – 2 cups( tomatoes, beans , carrots, peas, cabbage, zucchini, mushroom )
Green Chilies – to taste, slit
Broth/Stock/water – 4 cups
Salt – to taste
Black Pepper – to taste
Cilantro (Coriander) – for garnishing, finely chopped
Lime Juice – to taste for garnishing


1. Place washed Quinoa, Onions, Mixed Vegetables, Green Chilies, Broth and Salt in a pressure cooker.
2. Cover and pressure cook for 1 whistle and switch off stove.
3. Once pressure is gone from the cooker, open lid and add Cilantro, Black Pepper and Lime Juice to taste.
4. Serve hot.
Dahlia (S.I.R. Author)   (October 13, 2015)
Thanks for sharing your recipe. It will be useful for many.
srikutty   (October 4, 2015)
Hi.. I am srikutty.. I am engaged.. I am weighing 54.. my age is 23... I am engaged. .. I want to lose 4 kg weight as soon as possible. I am getting married in December. I drink green tea too. Please suggest a diet for me. I am a strict Brahmin south Indian vegetarian.
Dahlia (S.I.R. Author)   (October 5, 2015)
Hi Srikutty,
Eat healthy well balanced food everyday. Just reduce the portion of carbohydrates like rice, roti etc. Measure and eat 1 cup of rice and eat plenty of vegetables to fill your stomach. For dinner, eat a light meal before 7 pm. Eat fresh fruits as snacks. Drink buttermilk and plenty of water. Only then you will look fresh. Combine these with 1 hour of exercise and you will surely loose a few pounds by December.
Rohini   (September 30, 2015)
I am a 28 year old women , married for 3 years now. My height is 155 cm and weight of 75 kg.I am very particular about food and with the help of app, i ll try to record and monitor my food intake.My diet chart is as follows
1 glass of warm water with lemon & honey before i ll go for a walk. I walk about 30-45 min everyday
Oats for breakfast, and at 11 i ll have a green tea at 1 :30 i ll have a lunch of 2 rotis with any subzi, at 4 again i ll have 1 bowl of cucumber with green tea. And dinner very less amount of food. Ex: small katori of upma/ poha/2 roti's.

My weight is not been reducing a bit also, i even check thyroide, but No problem with that. My thigh's are pretty big, with hip and tummy fat. Please suggest what else can be done for this. I am really Worried. Really appreciate for your help and support. Thanks much!
Dahlia (S.I.R. Author)   (October 5, 2015)
Hi Rohini,
Drink plenty of water. Please avoid any kinds of snacks in between. For dinner, I would suggest to omit the carbohydrate content and eat a bowl of some salad. If you still have problems loosing weight, do consult a dietitian.
Mohit   (November 5, 2015)
Hi Rohini,

You are into perfect diet plan. but do drink warm water with lemon and honey early in the morning. Green tea is perfect for quick weight loss. I lose 8 kg in 2month after regular exercises and green teas intake.

I would suggest to continue your work.. surely you will succeed.

All the best!
Surendra   (September 27, 2015)
Hi, Iam. Surendra I'm. 5.5 my weight is 77kgs I'm trying to loose weight I am taking one glass of milk and an apple in the morning then in the afternoon I take a quarter plate of sabudaana and a glass of buttermilk. At 4 o clock an apple or an orange, and in the evening a bowl of boiled dal and a plate of salad and before sleeping a glass of milk. Lastly I do a little exercise. Please tell me if I am doing it correctly or not
Dahlia (S.I.R. Author)   (October 5, 2015)
It looks good. Try to include all your favorite foods in small portions atleast once in a week. That way you will not have any craving.
vemulamadhu   (September 23, 2015)
thank u for your more information
Dahlia (S.I.R. Author)   (October 5, 2015)
You are welcome..
Raja Souji   (September 23, 2015)
Very super and delicious.
fayiza   (September 20, 2015)
hi iam 20 years old. and my weight is 64. my marriage is on dec how can i reduce my weight
Dahlia (S.I.R. Author)   (September 21, 2015)
Hi Fayiza,
As I have mentioned, just reduce your daily calorie intake. Eat limited food but healthy food. Include lots of fruits and vegetables to your diet. Drink plenty of water. Exercise regularly. This way, you will be able to reduce weight and at the same time look fresh.
vijaymanojkumar   (September 6, 2015)
my age is 24 and my weight is 64 my chibbs are also increasing
vijay manoj kumar   (September 6, 2015)
reacently i have thyroid neck surgery my waight is gaining pls sugest my food and fat loss diet
Dahlia (S.I.R. Author)   (September 7, 2015)
Hi Vijay,
I have shared my experiences and tips for weight loss above. You could use it as a guide. Since you have a health condition, I would suggest you consult a dietitian for a diet plan.
shankar   (September 5, 2015)
hi my name is shankar. hight is 5.3 and weight 72kg. please suggest me dietry plan to reduce my weight
Dahlia (S.I.R. Author)   (September 7, 2015)
Hi Shankar, Please read the above article and create your own diet chart depending on your food preferences and availability. I have given a guideline. If required, do consult a dietitian. Also, regular exercise is very important in weight loss.
vashali   (September 3, 2015)
Hi can you please saugest me diet. Because I am dibatiec very high blood sugar my age is 37year
Dahlia (S.I.R. Author)   (September 4, 2015)
Hi Vashali, There is a separate page for diabetic recipes Please go through that.
salini   (September 3, 2015)
Hi i am salini,em 20 years old,my height is 5'2" and weight is 65 kgs,i eat 1cup of tea and 2 biscuits at brkfst,then 4 bread or 3roties,at lunch 4 cups of rice,fried veg,a main food lyk alu gobi and a chatni,at evng 1cup blck tea with 2 biscuits, finally at dinner 3roties with bengan or other some food.......want to reduce 10 kgs.......plz suggest daily food diet chart
Dahlia (S.I.R. Author)   (September 4, 2015)
Hi Salini,
I have given the diet chart that we followed while dieting above. Please go through it. All the best with your weight loss efforts.
DKB   (August 31, 2015)
Dahlia (S.I.R. Author)   (September 2, 2015)
Why do you need low fiber recipes?? These days all rice dishes, any breakfast made with rice flour or maida is low in fiber.
LHEI   (August 20, 2015)
Hello im lhei.... i want to loose my weight.... my height is 5"8 but my weight is 65 kilos ...i dnt know wat kind of diet food that i can eat everyday.... pls help me.... and my age is 30
Dahlia (S.I.R. Author)   (August 22, 2015)
Hi Lhei, My recommendation is to eat your regular food that you enjoy. Just eat in small portions to reduce the calorie intake. Also, do regular exercise.

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