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Diet Plan

The document outlines a South Indian vegetarian diet plan aimed at reducing BMI from 34 to 30, emphasizing a caloric intake of 1,500-1,700 kcal/day with specific macronutrient guidelines. It includes an intermittent fasting meal schedule, hydration plan, and a list of vegetables for nutrition, along with an exercise routine for weight reduction. The plan promotes consistency for optimal results in weight loss and nutrition maintenance.

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Mv Gupta
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51 views4 pages

Diet Plan

The document outlines a South Indian vegetarian diet plan aimed at reducing BMI from 34 to 30, emphasizing a caloric intake of 1,500-1,700 kcal/day with specific macronutrient guidelines. It includes an intermittent fasting meal schedule, hydration plan, and a list of vegetables for nutrition, along with an exercise routine for weight reduction. The plan promotes consistency for optimal results in weight loss and nutrition maintenance.

Uploaded by

Mv Gupta
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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South Indian Vegetarian Diet Plan for BMI

Reduction
Objective
Reduce BMI from 34 to 30 with a balanced South Indian vegetarian diet, ensuring
adequate C15 fatty acids and Omega-3 while maintaining a low-sodium intake.

Nutritional Guidelines
• Caloric Intake: 1,500-1,700 kcal/day
• Protein: 60-80g/day
• Carbohydrates: 150-180g/day (complex carbs preferred)
• Fats: 45-50g/day (with Omega-3 sources, reduced oil intake by 10%)
• Sodium: Below 2,000 mg/day
• Fiber: 30-40g/day

Intermittent Fasting (8:16) Meal Plan

Eating Window: 8 Hours (10:00 AM - 6:00 PM)

Meal 1 (10:00 AM - Breakfast)

• Option 1: Oats upma with vegetables (150g) + buttermilk (200ml)


• Option 2: Idli (2 small, ~100g) with chutney (20g coconut) + sambar (150ml, low
sodium)
• Option 3: Ragi dosa (2 small, ~120g) with mint chutney (30g)
• Omega-3 boost: Add 5g flaxseed powder to chutney or sambar
• Nuts Addition: 5g almonds, walnuts, or cashews
• Healthy Fats: Cook with 4ml cold-pressed sesame oil or virgin coconut oil

Meal 2 (2:00 PM - Lunch)

• Brown rice (100g) or Quinoa (100g)


• Dal with tempered jeera & curry leaves (120g cooked)
• Vegetable poriyal (cabbage/beans/carrot) - 150g
• Curd (low salt, homemade) - 100g
• Omega-3 boost: Sprinkle 5g ground flaxseeds on dal or curd
• Nuts Addition: 5g Brazil nuts or raisins
• Healthy Fats: Use 4ml cold-pressed groundnut oil for cooking

Meal 3 (6:00 PM - Dinner)

• Option 1: Vegetable millet khichdi (150g) with curd (100g)


• Option 2: Moong dal chilla (2 small, ~100g) with chutney (30g)
• Option 3: Mixed veg soup (200ml) + paneer bhurji (100g, low salt)
• Omega-3 boost: Add 5g chia/flax seeds to soup or curd
• Nuts Addition: 5g cashews or walnuts
• Healthy Fats: Drizzle 4ml extra virgin olive oil or sesame oil over cooked food

Hydration Plan & Water Consumption Timings

• 6:30 AM: 300ml warm lemon water


• 8:30 AM: 300ml plain water
• 10:00 AM (Breakfast): 300ml buttermilk or herbal tea
• 12:00 PM: 300ml water
• 2:00 PM (Lunch): 300ml warm water
• 4:00 PM: 300ml herbal tea or green tea
• 6:00 PM (Dinner): 300ml water
• 8:00 PM: 300ml water before fasting period
• Total daily water intake: 3-3.5 liters

Vegetables for Nutrition & Metabolic Boost


• Spinach (800g/month) – High in iron, fiber, and metabolism boosters
• Bottle gourd (1.2kg/month) – Low calorie, aids digestion
• Bitter gourd (800g/month) – Regulates blood sugar, improves metabolism
• Carrot (1.6kg/month) – Rich in beta-carotene and fiber
• Cabbage (1.2kg/month) – Supports digestion, boosts metabolism
• Beetroot (800g/month) – Aids in blood circulation and endurance
• Drumstick (1kg/month) – High in antioxidants, anti-inflammatory properties
• Broccoli (800g/month) – Boosts metabolism, high in fiber and vitamins
• Tomatoes (2kg/month) – Antioxidant-rich, supports weight loss
Exercise Schedule for Weight Reduction and
Metabolism Boost

Daily Walking Routine

• Morning Walk: 30-40 minutes at a moderate pace


• Evening Walk: 20-30 minutes (optional, based on availability)

Climbing & Strength Exercises (3-4 Days a Week)

• Stair Climbing: 10-15 minutes (avoid elevators, climb 5-6 floors gradually)
• Squats: 2 sets of 15 reps
• Lunges: 2 sets of 12 reps per leg

Simple Metabolic Boosting Exercises

• Jumping Jacks: 2 sets of 30 seconds


• Planks: Hold for 30-45 seconds (increase gradually)
• Yoga (3 times a week): Surya Namaskar (5-8 cycles)
• Breathing Exercises (Daily): Kapalabhati and Anulom Vilom for 5 minutes each

Monthly Grocery List (Exact Quantities & Buying


Preferences)

Grains & Pulses

• Brown rice – 2 kg (BigBasket, JioMart)


• Quinoa – 1 kg (Amazon Grocery, Flipkart Grocery)
• Millets (ragi, foxtail, bajra) – 2 kg (BigBasket, JioMart)
• Whole wheat flour – 3 kg (JioMart, Spencer's)
• Moong dal – 2 kg (BigBasket, Flipkart Grocery)
• Toor dal – 2 kg (Amazon Grocery, JioMart)
• Chickpeas – 1 kg (BigBasket, Blinkit)
• Green gram – 1 kg (JioMart, Spencer's)
• Flaxseeds – 500g (Amazon Grocery, BigBasket)
• Chia seeds – 500g (Amazon Grocery, Flipkart Grocery)
Dairy & Fats

• Ghee – 500 ml (JioMart, Spencer's)


• Paneer – 1 kg (BigBasket, Blinkit)
• Curd – 4 liters (Blinkit, BigBasket)
• Buttermilk – 2 liters (Spencer's, JioMart)
• Almonds – 500g (Amazon Grocery, Flipkart Grocery)
• Walnuts – 500g (Amazon Grocery, BigBasket)
• Cashews – 500g (Flipkart Grocery, JioMart)
• Brazil nuts – 250g (Amazon Grocery)
• Raisins – 500g (Flipkart Grocery, BigBasket)
• Cold-pressed sesame oil – 400ml (BigBasket, Amazon Grocery)
• Cold-pressed groundnut oil – 400ml (Flipkart Grocery, BigBasket)
• Extra virgin olive oil – 400ml (Amazon Grocery, Flipkart Grocery)
• Canola oil – 400ml (Amazon Grocery, BigBasket)
• Sunflower oil – 400ml (JioMart, Flipkart Grocery)

Conclusion
This balanced South Indian diet with intermittent fasting and regular exercise will help
in gradual weight loss, reducing BMI while maintaining essential fatty acids and overall
nutrition. Stick to the plan consistently for optimal results.

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