Seven Day Diet Plan For Weight Loss - Day 4| Balanced Diet Plan For Men & Women

Seven-Day Diet Plan for Weight Loss: Day 4

Seven Day Diet Plan

Our diet is the most effective tool for weight loss and weight management. It is necessary that we have to give prime importance to our diet in the form of a systematic diet plan. 

The Indian diet is very efficient to achieve desirable results if implemented properly with regular exercise. This seven-day diet plan known as the diet plan for weight loss is the key to your weight reduction program. This is Part 4 of the series.

I have already covered Part I, Part II, Part III of the Seven Day Diet Plan for Weight Loss which you can refer at,

• Seven Day Diet Plan For Weight Loss - Part 1
• Seven Day Diet Plan For Weight Loss - Part 2
• Seven Day Diet Plan For Weight Loss - Part 3

If you are looking for an alternative to the GM Diet Plan in the Indian diet or how to incorporate it with the Indian elements in GM Diet, then here we discuss it. This article is all about using specific foods to eat to lose weight. So let's begin with it.

Weight Loss Diet Plan

Some important points to remember in this Seven-Day Meal Plan are,

• Regular 30 to 40 minutes of walking or yoga exercise 
• 7 to 8 hours of ample sleep
• Drinking plenty of water i.e. at least 2 to 3 liters or 10 glasses 
• Consuming fresh and seasonal fruits 
• Staying away from sugar or following a sugar-free lifestyle (Healthy Diet)for 6 days a week

1] For Early Morning-

• Begin your day with Cinnamon tea as it is of great help to burn stomach fat i.e. cinnamon is a good option as a part of a weight loss diet plan and use to boost metabolism. More information about the cinnamon, recipe to make cinnamon tea, and how to choose cinnamon is available at -
• Cinnamon Tea Recipe - For Weight Loss

2] For Breakfast -

• After 30 minutes you have to take a healthy breakfast which is Idli Sambar and Chutney. You can take 2 Idlis with Sambar and Coconut Chutney. 

Idli Sambar Chutney - Weight Loss Breakfast

This is a simple meal plan to lose weight as Idli is a powerhouse of nutrients and due to whole grains in the Idli batter, it is nutrient-rich along with Sambar and Coconut Chutney. 

The coconut chutney consists of healthy fats from the coconut and it helps to decrease the Glycemic Index of Idli. Chutney helps to balance everything with regard to sambar. Sambar is usually made with seasonal vegetables. 

You should use mung daal(Petite Yellow Lentils) instead of tur dal (Split Pigeon Peas) to make Sambar as it is easy to digest and saves from acidity problems. Also, you should use sweet potatoes instead of potatoes and use a drumstick.

But most importantly, how to make this Idli Batter? Let's see;

Healthy Idli Dosa Batter Recipe to Lose Weight

Idli is a very healthy breakfast as the mixture of rice and Urad dal( split black lentils) in Idli makes the perfect carbohydrates and protein combination. The fermented batter is used to make Idli and Dosa and helps to increase the vitamin B12 content in the body which helps for iron absorption. 

The Idli batter can be stored in the fridge for some days to be used for the next few days ahead. This Idli could be served with some coconut chutney.

Procedure :

• You have to use two cups of single polished (light brown color) White Rice as it has more fiber than ordinary white rice. Take half a cup of black Urad daal with skin ( black gram). 

Urad dal is rich in protein, dietary fiber, Vitamin A, B, and C and also contains a moderate amount of vitamin B complex and a good source of minerals like calcium, potassium, magnesium Phosphorus and iron, also effective to reduce cholesterol, high blood pressure and good for diabetic people.

• In the same cup, add half size of without skin plain  Urad daal.  The reason to use each daal as a half-size cup to avoid too much fiber that prevents vitamins and minerals absorption.
• Add in two and a half tablespoon(TSP) of Methi seeds. (Fenugreek seeds)

This helps to regulate blood sugar and control diabetes and helps to lower inflammation, reduce bad cholesterol. It also helps to balance hormones. These seeds are rich in Vitamin E.

• Add and mix sufficient water to soak the dal and rice well for 2 hours. Then after that drain, most of the water, then add some fresh water to rub this mixture to remove Phytic acid ( to reduce the anti-nutrient effects in foods). Remove this water to repeat this 2-3 times so that water is clear. 
• Add rice and daal mixture into a grinder jar of the mixer. Now add 3/4th teaspoon(TSP) pink  Himalayan salt. Add some water which should be just at the level of rice and dal. Then add half a cup cooked single polished white rice which was earlier used for soaking. Now grind this mixture into a fine batter. This batter should not be too thick not too thin.
• You have to store this batter in a large steel container so that you get enough space for the batter to ferment. Place a small steel plate over the container keeping a gap to aeration so that fermentation occurs. Keep this container overnight to ferment on the kitchen table. 

The outside atmospheric temperature also plays an important role in the fermentation process, as the higher the temperature it is easier it for the batter to ferment.

• The next morning, you can see the batter is fermented. It looks really light and airy, also its level has been raised in the container. This batter would help to make it into soft and spongy Idlis. 
• Remember to apply slight oil specifically Seasame oil to the Idli mold. When the Idlis are steamed in the mold, let it cool for some time before moving out of the mold.
• You can store the remaining batter into the fridge to be used for the subsequent 2 or 3 days. This batter becomes slightly thick when kept in the fridge so add some water for consistency to make more Idlis. 

This recipe is part of your healthy meal plan for weight loss.

3] For Mid Morning Snack -

• You have to take a bowl of Watermelon or any seasonal fruit of your choice. 

4] For Lunch -

• You should take ragi roti and green sabzi(vegetable) of your choices such as Spinach(palak), Fenugreek( Methi), Mustard greens (Sarson), etc., and 1 bowl of curd rice (homemade). 

Now the obvious question is, what is this Ragi Roti and how it can be made. Let's see,

Ragi Roti Recipe For Weight Loss

Ragi Roti

Ragi Roti is a healthy recipe option for weight loss and weight management. Ragi roti is a good option for people with diseases like diabetes. Ragi (finger millet) is rich in calcium and amino acids, dietary fiber. It is useful to keep blood sugar levels stable and it is also the best option for diabetes control.

The dough of Ragi flour is difficult to roll out. It could also break while transferring on Tawa. So it is better to add some wheat flour or rice flour to it.

Procedure :

• You have to heat a cup of water with half a teaspoon (TSP) pink Himalayan salt. Switch off the heating flame when water starts to boil and add a cup of Ragi flour to it. Mix it well and let it cool for a while. Transfer the little warm dough to the plate and make it more soft, round, and flexible dough with your hand. 
• You can separate this dough into six small pieces. You have to use a wooden surface to properly roll out the dough. Try to flatten it and gently roll the dough with your finger without pressuring. Rotate dough slowly with your hand to get a good round shape.
• Then place it with care on hot Tawa with medium flame. Turn the side nearly after a half minute. Then again after another half minute, turn the side. Now you can see the roti popping out nicely. You can apply some Desi ghee on the roti surface before removing it from Tawa. 

As Ragi is a natural source of iron, vitamin D, and amino acid, Desi ghee helps to absorb these nutrients easily in the body.

• You have to repeat the same process to make the remaining rotis. The healthy and soft Ragi roti is ready to serve. You can take this Roti along with any prepared Green vegetable of your choice.

Ragi roti is your best option as a meal replacement to burn the fats to lose weight. People with thyroid should not take it more than 3 times a week.

5] For Evening Snacks-

• You should take a handful of Peanuts as they consist of healthy fat which helps to increase the energy level.  You can also have milk tea or coffee but without sugar.

6] For Dinner-

Dinner should be taken by at least 7 p.m. 

• You should take a healthy Vegetable Salad with Hummus dip. This salad would keep your stomach full for a longer duration.

Hummus is a thick paste or spread that is made from ground chickpeas(chana) and sesame seeds(til seeds), olive oil, lemon, and garlic. Now let's see the recipe to make this weight loss salad and healthy hummus.

 Healthy Vegetable Salad

This healthy vegan salad is a perfect weight loss recipe for dinner. This salad is very nutritious rich in fiber. 

It is served with an equally healthy dip or a spread called Hummus dip. The specialty of this dip is that it helps boost the metabolism to lose weight and also assists in the absorption of vitamins and minerals. The dip could be made in advance a day before to be stored in the refrigerator. 

The salad is a perfect meal for people who want to follow a weight loss diet plan. This salad is made from easily available and inexpensive ingredients and modified to cater to Indian tastes. So the salad is a nutritious and perfect Indian weight loss diet for people with health issues such as Diabetes or Thyroid.

Indian version of Hummus 

Procedure :   

Healthy Hummus for Weight Loss

• You have to add small sliced pieces of 2 Garlic cloves into a mixer grinder. Now add 1 cup of cooked and boiled Chana (Chickpeas/Garbanzo beans) which is the primary ingredient in Hummus. The Chana has to be overnight soaked and then to be cooked with a little salt into the pressure cooker. 
• Squeeze half lemon without seeds in it. Add 1/4th of Pink Himalayan salt. As the salt is also added while cooking the Chana so balance the proportion accordingly. Then add 1/4th teaspoon(TSP) turmeric powder and 1/4th TSP black pepper powder. You have to also add 1 tablespoon virgin Coconut or Olive oil. 
• Add 1/4th TSP  amchur powder (dry mango powder ) and 1/4th TSP  of Chaat masala (spice powder mix). Then you have to add 1 sprig of curry leaves as they help in cleansing the body, removal of toxins from the body, and lowering cholesterol, blood sugar level. 

The fresh curry leaves are a great source of iron and folic acid and help in improving digestion, weight loss.

• You have to add 2 to 3 TSP of water to blend all the mixture properly. Now grind the mixture and add about 1/4th cup of more water while grinding till the mixture becomes a thick and smooth creamy paste. 
• After putting this Indian Hummus in the bowl, add 1/4th TSP of roasted Jeera powder ( Cumin powder), 3/4th TSP sesame seeds. Sesame seeds have many benefits like balancing hormones, helping for blood pressure normalization, cholesterol-lowering effects, assist to burn body fat,metabolism-boosting, etc. Sprinkle 1/3 rd TSP of crushed red chili flakes. 
• Finally, pour 1 TSP virgin coconut oil which is useful in metabolism stimulation, thyroid nourishment, and weight loss.

Now the Hummus is ready to serve and filled with vitamins, nutrients, and healthy fats.

For the vegetable salad : 

• you have to add some sliced cucumber, carrots, red capsicum, and a small portion of fresh Moringa leaves in a dish. You can serve any type of seasonal vegetable as per choice.

This recipe is healthy, delicious, and very effective for weight loss.  

 7] For Bedtime Drink-

• One cup of Ginger tea is the best drink before going to bed (up to 9-30 to 10 pm.). This fat-burning drink is also an efficient metabolism booster.

If you want to know, how to make this Ginger tea then the recipe is available at -> Ginger Tea - Weight Loss  Bedtime  Drink

Some key points to remember

• An important part of this diet plan is a comfortable sleep at night. So you have to sleep by 10:30 pm. 
• Regular exercise, drinking sufficient water throughout the day, and almost no sugar intake are the major factors for effective utilization of this seven day diet plan for weight loss.

Disclaimer :

Please check the disclaimer at the bottom of ' Seven Day Diet Plan - Day 1 ' Page before trying out anything mentioned above. The Link is here->

7 Day Weight Loss Diet Plan - Day 1

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