Healthy 7-Day South Indian Diet Chart For Weight Loss

South Indian cuisine is wonderful! Just the smell of curry leaves, hearing mustard seeds pop, and the thought of eating a nutty chutney with perfectly cooked dosas and hot pickles makes your mouth water. However, it is very easy to overeat any South Indian food, resulting in weight gain. That is why we have come up with a South Indian diet chart for weight loss.

Ivana, a YouTuber, tried out South Indian meals for one day and shared her experience. She said, “Basically, it was an excuse to just eat as much South Indian food as I possibly can. I’m not obsessed with South Indian food. You are. Oh, the girl ate, and she left no crumbs (i).”

The South Indian diet includes a variety of flavors and nutrient-rich ingredients, such as lentils, vegetables, and whole grains. Consuming them in moderation can help you with sustainable weight loss. Moreover, you do not starve yourself with salads and protein powders for weight loss. Simply change your eating habits a little. We have made a South Indian diet chart, as well as items to consume and avoid and lifestyle modifications to make, in this article.

But first, you must complete the following checklist.

Quick Tip

Most south Indian dishes are either boiled, steamed, or fermented, which makes them healthier compared to other foods and ideal for weight loss.

Things To Do Before Going On The New South Indian Diet

• See Your Doctor

Your doctor will calculate your BMI and BMR, monitor your blood pressure and current medication and then determine if you should lose weight at all and if you do, why you should. This will help you do the following.

• Write Down Your Weight Loss Goal

Unless you write your weight loss goal down, you will not be able to adhere to it. Meal planning and execution are crucial to losing weight, just like setting an exercise routine. Give yourself a deadline of one week and write down how much weight you want to lose. For example, “I want to lose 1.5-2 kgs in one week.”

Well, does this seem like a slow weight loss? Well, here’s what you need to know.

• Keep Your Weight Loss Goals Realistic

Is it possible to lose 10 kgs in one week? Maybe. You will lose a lot of water weight and muscle mass, which, in turn, will slow your metabolism down. So, basically, you will regain the weight, and your immunity will take a hit. Fad diets are called fads for a reason. Slow weight loss is the best – it will give you time to adjust to a new lifestyle and keep you focused.

Finally, here’s the last but the most important thing you must do.

• Kitchen Makeover

Stock your fridge and cabinets with whole foods. Use ragi instead of white rice. Buy whole pulses, multigrain atta, quinoa, pure clarified butter, whole-fat milk (yes!), veggies, eggs, fatty fish, and chicken breast (if you are a non-vegetarian), nuts, etc. Toss all the junk food out, including the homemade deep-fried ones, refined sugar, store-bought or homemade sweets made with refined sugar, vegetable oil, etc. We will see more about it later in the article. Now, you are ready to start your new and revised diet. Here you go!

One advantage of the south Indian diet is that you can modify it to your liking, nutritional needs, and dietary preferences.

The following graph showcases the diverse eating habits and dietary requirements in a sample population. According to this data, most people follow a flexitarian diet (rarely consume meat). These people can follow the south Indian diet with ease if they are on a vegetarian diet, as it has many vegetarian food options.

Type Of Diet vs Corresponders

7-Day South Indian Diet Chart For Weight Loss

Day 1 (1500 Calories)

Total Calories Consumed – 

1489

Why This Works

This 1500-calorie diet for day 1 helps boost your energy and lose weight. Warm water with lime and honey kick starts your metabolism, maintains the internal pH, and boosts your immunity. Millet idlis are super healthy, and peanut and coconut chutney will provide your body with healthy fats and protein. Choose sambar or egg whites as a source of lean protein, which will keep you active throughout the day. Green tea helps flush toxins out and keeps your hunger pangs at bay (1). Apples or grapes are good sources of vitamins and minerals (2), (3). Ragi balls provide energy, calcium and fiber (4). Have any vegetable curry and a cup of rasam to support your body functions. Buttermilk and curd strengthen the digestive system and immunity (5). Marie biscuits, though not healthy, will help you relax with a cup of green tea. Avoid having white or brown rice for dinner, and consume no more than two rotis. You can have one extra cup of daal if you feel hungry. Drinking warm milk with turmeric will prevent you from snacking on junk and help you sleep better.

You should exercise along with focusing on healthy eating to shed the fat. Here’s your workout plan for Day 1.

Day 1 Exercise Plan

• Warm-up – 10 mins
• Rope jumping – 3 sets of 50 reps
• Crunches – 2 sets of 15 reps
• Bicycle crunches – 2 sets of 15 reps
• Leg-up crunches – 2 sets of 15 reps
• Sit-ups – 2 sets of 15 reps
• Russian twist – 2 sets of 25 reps
• Flutter kicks – 2 sets of 30 reps
• Scissor legs – 2 sets of 15 reps
• Leg raises – 2 sets of 15 reps
• Brisk walk – 10 minutes
• Cool off by doing some stretching exercises

How You Will Feel By The End Of Day 1

By the end of Day 1, you will feel refreshed and active. Adhering to the diet plan will not be a problem as you will be consuming healthier versions of familiar foods in adequate amounts. If you exercise after a long time, you will experience body pain, and that is why you need to warm up and cool off properly before and after exercising. Make sure you don’t overdo the exercises. Check with your doctor to know if you are allowed to do vigorous cardio or weight training before you start exercising.

Day 2 (1400 Calories)

Honey detoxifies your system and boosts your immunity (6). Rava dosa is crispy and healthy. Use olive oil or clarified butter to make the dosa. Almonds are loaded with vitamin E and healthy fats (7). Black coffee without sugar and cream helps suppress your appetite, and the caffeine content keeps you active (8). One cup of cut fruits will curb your cravings until lunch. Consume protein-rich foods like fish or chicken, egg, pulses or legumes to boost metabolism and reduce appetite (9). Buttermilk or curd keeps your digestion and metabolism active. Don’t forget to have warm milk with turmeric before you go to bed to get good rest.

On Day 2 too, you must exercise. Here’s what you need to do.

Day 2 Exercise Plan

• Warm-up – 10 mins
• Brisk walk – 10 mins
• Cross cycling – 15 minutes
• Bicep curls (2.5 kg) – 2 sets of 12 reps
• Hammer curls (2.5 kg) – 2 sets of 12 reps
• Triceps extension (2.5 kg) – 2 sets of 12 reps
• Front raises (2.5 kg) – 2 sets of 12 reps
• Lateral raises (2.5 kg) – 2 sets of 12 reps
• Lat pulldowns (set weight at 20 or 30 kg)- 3 sets of 12 reps
• Bent over rowing (2.5 kg) – 2 sets of 12 reps
• Lunges with medicine ball twist
• Cool off stretches

Tip:

Take at least 10 seconds rest between each set.

How You Will Feel By The End Of Day 2

By the end of Day 2, you will feel more active and start getting the hang of your new lifestyle, moving closer towards your fitness goal. Your body will respond positively, and you will know it. And that will keep you motivated to move on to Day 3.

Day 3 (1200 Calories) 

Total Calories Consumed –

1209

Why This Works

Pesarattus or green moong pancakes are loaded with protein and are a great way to start the day. Green tea helps flush out toxins and keeps your hunger pangs at bay (1). Freshly pressed fruit juice gives your immunity and digestive system a boost.

A study conducted on 10,112 people assessed the diet quality and nutrient enhancement of 100% fruit juice intake. 15.6% of participants were 100% fruit juice consumers. The results showed that consumption of fruit juice was associated with lower risks of being overweight (−22%) and suffering from metabolic syndrome (−27%). Though, replacing fruit juice with whole fruits intake only provided a 6.4% increase in dietary fiber levels.

Have veggies and a good protein source along with brown rice or multigrain atta parota for lunch and dinner. Curd and buttermilk provide good gut bacteria, which aid digestion (5). In-shell pistachios are great sources of nutrients and keep you satiated. Drink warm milk with turmeric before you go to bed to have a good night’s sleep and be ready for the Day 4.

Day 3 Exercise Plan

Of course, you will exercise on the third day too. Here’s a workout plan for you.

• Warm-up – 10 minutes
• Brisk walking – 10 minutes
• Lying chest press (3 kg dumbbell) – 3 sets 12 reps
• Dumbbell pullover (5 kg dumbbell) – 3 sets of 12 reps
• Knee push-ups – 2 sets of 10 reps
• Inchworm push-ups – 2 sets of 10 reps
• Burpees – 2 sets of 10 reps
• Forward elbow plank – 2 sets of 30-60-seconds hold
• Side plank – 2 sets of 30-second hold
• Cool off stretching exercise

How You Will Feel By The End Of Day 3

By the end of Day 3, you will notice a slight difference in your appearance. And that’s because you would have lost a good amount of water weight. You feel active, and the muscles in your body are defined. When you see that your hard work is producing results, you will be more inspired, stay focused, and look forward to Day 4. 

Day 4 (1200 Calories) 

Total CaloriesConsumed –

1185

Why This Works

Fenugreek seeds soaked in water boost your metabolism and digestion

(10). Quinoa upma is a great protein and fiber-loaded breakfast that has all the flavors of semolina upma. Cucumber is hydrating and keeps your tummy full until lunch time. Have a lot of veggies for lunch to keep the calorie count low and nutritional benefit high. Calorie control is an essential part of losing weight, so make sure to maintain a lower calorie count. Multigrain biscuits are filling and having them with a cup of black coffee will prevent your snack cravings. Choose masoor daal or fried fish as a source of protein for dinner. Curd aids digestion. Do not skip having a cup of turmeric milk before you go to bed to sleep better and wake up feeling refreshed in the morning.

Exercises

• Warm-up – 10 minutes
• Spot jogging – 5 minutes
• Full squat – 3 sets of 12 reps
• Explosive squats – 3 sets of 12 reps
• Forward lunges – 2 sets of 12 reps
• Explosive forward lunges – 2 sets of 12 reps
• Box jump squat – 3 sets of 10 reps
• Tap tap squats – 3 sets of 10 reps
• Plie squat – 3 sets of 10 reps
• Goblet squat – 3 sets of 10 reps
• Cool off stretches

How You Will Feel By The End Of Day 4

By the end of Day 4, you will look much slimmer, and you will love it. You will stop feeling hungry all the time and look forward to Day 5.

Day 5 (1200 Calories) 

Total Calories Consumed –

1176

Why This Works

This balanced and low-fat diet includes healthy foods that will keep you satiated and provide nutrition to your body. Give your taste buds a break by having a cup of popcorn with a cup of black coffee. This low-carb diet doesn’t deprive you of your favorite meals and lets you enjoy the weight loss process.

Exercises

Today is your rest day. No exercise today! You can take a leisurely walk in the park if you want, but make sure you give your body ample rest. Resting is as important as working out because when you rest, your muscles rebuild and rejuvenate themselves and become stronger.

How You Will Feel By The End Of Day 5

You will feel great. Not because you don’t have to exercise, but a break from the same routine will give your body and brain the much-needed rest. But don’t indulge in food yet. Follow the diet chart and rest well. Tomorrow is your cheat day.

Day 6 (1700 Calories) 

Total Calories Consumed –

1654

Why This Works

You get to consume 500 calories extra today. This will prevent your weight loss from plateauing, boost your metabolism, and keep your body guessing. This works well for the brain and taste buds too. It is natural and healthy to indulge yourself once in a while. Since you will be consuming more food on this day, do not give your body the chance to store it as fat. Use the extra energy by working out. Here’s a workout plan for Day 6.

Exercises

• Warm-up – 10 minutes
• High knees – 2 sets of 25 reps
• Squats with bicep curls – 3 sets of 12 reps
• Squats with hammer curls – 3 sets of 12 reps
• Wall squats – 3 sets of 30-second hold
• Wall push-up – 3 sets of 10 reps
• Bridge – 3 sets of 12 reps
• Cat and cow pose – 3 sets of 12 reps
• Donkey kicks – 3 sets of 10 reps
• Mountain climbers – 2 sets of 15 reps
• Leg up crunches – 3 sets of 12 reps
• Cool off stretches

How You Will Feel By The End Of Day 6

By the end of Day 6, you will feel more positive and would want to continue this new lifestyle. You will understand your body better and start eating mindfully. Slowly, you will stop craving for sweets or extra food. Keep that positivity going on and let’s move on to Day 7.

Day 7 (1200 Calories) 

Total Calories Consumed –

1128

Why This Works

Pongal is a favorite breakfast of many people. The trick is to focus on portion control. and use ingredients that are low in calories (perfect for low-carb diets like Atkins diet). Use almonds instead of cashews and pure ghee instead of oil or butter. Coconut water is an excellent source of natural electrolytes that will help balance the salts in your body (11). Coconuts help in weight loss as they may help improve metabolism. For lunch and dinner, balance the macros as you have been doing for the past few days. Sprouted moong salad is tasty and a powerful immunity booster. You can take a break from multigrain biscuits. On this day, you will exercise, but the workout will be a little different from what you have been doing for the past few days. Here’s your workout plan for Day 7.

Exercises

Choose any of the following forms of exercise:

• Yoga
• Aerial yoga
• Swimming
• Dancing
• Jogging
• Zumba
• Bicycling
• Calisthenics
• Kickboxing

Finish your routine by meditating for at least 10 minutes. Yes, it will be difficult in the beginning, but sit there, close your eyes, and let different thoughts cross your mind. It’s ok. You cannot master the technique of meditation in a day. The more you practice, the more your mind will be in control.

Quick Tip

For cooling down, you can do simple stretches like cobra pose (Bhujangasana), thunderbolt pose (Vajrasana), seated forward bends, and shoulder and tricep stretches. You can also take deep breaths while stretching to calm down your nervous system.

 How You Will Feel By The End Of Day 7

By the end of Day 7, you will feel like a new person. No kidding! Plus, you will experience immense satisfaction for not having deviated from your food habits too much. Your muscles and joints will not pain anymore, and you will love exercising.

There are numerous popular South Indian dishes you can include in your daily diet. Scroll down for a breakdown of their nutritional information.

Nutritional Information About Various South-Indian Foods

Here is an overview of the nutritional information for some popular South Indian dishes.

1. Dosa

A medium dosa with filling (267g) contains (12):

• Calories: 491 kcal
• Protein: 14.6g
• Fats: 11.4g
• Carbohydrates: 82.2g
• Fiber: 5.87g

2. Idli

A 38g piece of idli contains (13):

• Calories: 48.6 kcal
• Protein: 2.42g
• Fats: 0.133g
• Carbohydrates: 9.5g
• Fiber: 2.2g

3. Vegetable Upma

A cup (80g) of vegetable upma contains (14):

• Calories: 334 kcal
• Protein: 6.4g
• Fats: 9g
• Carbohydrates: 57g
• Fiber: 3.12g

4. Sambar

A 100g serving of sambar contains (15):

• Calories: 113 kcal
• Protein: 5.63g
• Fats: 4.23g
• Carbohydrates: 15.49g
• Fiber: 1.4g

You can easily add these popular foods to your 7-day diet in moderation. But what should you do after Day 7? Find out in the next section.

What To Do After Day 7

After Day 7, you must continue being on a healthy and portion-controlled diet. Keep exercising regularly and earn your cheat day so that you don’t feel guilty about consuming 500 calories extra on that day. If you follow the diet plan mentioned here, you will be bored of eating the same curries and breakfasts. So, keep creating and innovating low-cal recipes that are in tune with your lifestyle and weight loss goals. Here’s a list of foods that you should eat and avoid.

Foods To Eat And Avoid 

So, now, you know what to eat and what to avoid! The above mentioned meal plan is perfect with amazing dairy-free options. But, to stick to the plan, you must cultivate habits that will take you closer to your goal. Here’s what you need to do.

Tweak Your Lifestyle

• Go to bed early to wake up early and fresh.
• Have a cup of detox drink as soon as you get up.
• Sneak in a 30 to 45-minute workout if you are a morning workout person.
• Have a filling breakfast before heading out.
• Have your meals on time.
• Keep yourself hydrated by drinking at least 3 liters of water every day.
• Follow an evening workout routine if that’s convenient for you.
• Take a shower or soak your feet in warm water.
• Avoid snacking on junk.
• Switch off all electronics 30 minutes before you sleep.
• Read or write a journal before you go to bed. 

Along with following these lifestyle changes, you should avoid certain things on your 7-day South Indian diet to complete it successfully. Learn about them below.

Common Pitfalls To Avoid

While the South Indian diet can be a healthy option for weight loss, there are some common pitfalls to avoid for those aiming to maintain a balanced, nutritious diet. For instance:

• Do not skip your meals, as doing so may lead to overeating later on.
• Practice portion control to prevent overeating and excess calorie intake.
• Opt for home-cooked meals instead of packaged foods, as the latter may include hidden calories and harmful preservatives.
• Limit deep-fried foods and opt for baked, steamed, or air-fried versions of popular South Indian recipes to reduce oil consumption.

Infographic: Tips To Follow South Indian Diet Plan

South Indian cuisine is considered one of the most balanced diets just like the Mediterranean diet and DASH diet plans. Many high-protein South Indian dishes are suitable for your one-week diet plan. However, you must follow or tweak your lifestyle as part of this diet plan. Check out the infographic below to learn some tips that can enhance the effect of your South Indian diet plan.

Illustration: StyleCraze Design Team

Frequently Asked Questions

Is rice good for weight loss?

Mary Sabat, MS, RD, LD, says, “Rice can be part of a healthy weight-loss plan if eaten in moderation and combined with other nutritious, low-calorie foods. Brown rice, in particular, is an excellent source of fiber and protein and can be a great choice for those trying to lose weight. For optimal weight loss, eating a variety of whole grains, lean proteins, healthy fats, and fresh fruits and vegetables is recommended.”
She recommends that rice be eaten at lunch instead of dinnertime due to its high glycemic load and that a proper portion be measured. Either way, the rice should be served with some protein and healthy fat to avoid spiking insulin too high and subsequently putting the body into fat storage.”

What South Indian drink helps burn fat?

According to Sabat, “There is a south Indian drink that helps burn fat. It is called “kanji,” and it is made from black mustard, salt, and water. It helps burn fat by speeding up the metabolism and breaking down fat molecules. It also helps to improve digestion and reduce bloating.”

What is the best Indian diet for diabetes type 2?

Reducing calorie intake and adding low-glycemic index foods should be the focus. Sabat says, “For those with diabetes type 2, the best Indian diet should focus on reducing overall calorie intake and including a variety of nutrient-rich, low-glycemic index foods. Vegetables, legumes, lean organic protein, nuts, and seeds should be the main focus while limiting rice and high-fat dairy and coconut. I would encourage them to cut fat back to small amounts at each meal and to lean towards healthy fats like avocado, olive oil, avocado oil, coconut oil, Ghee, nuts, and seeds. The same principles that apply for weight loss would apply to a type 2 diabetic.”

Is ragi roti good for weight loss?

Yes, ragi is a rich source of fiber that can boost weight loss and manage blood sugar levels (4), (21). High-fiber diet keeps you satiated that helps in reducing hunger pangs.

Does poha increase weight?

No, poha is a low-calorie and low-fat food that may aid in weight loss (22).

What is better, poha or upma?

Both poha and upma are healthy foods that may help you shed those extra pounds. You can include either or both dishes as per your preference.

Illustration: Healthy 7-Day South Indian Diet Chart For Weight Loss

Image: Stable Diffusion/StyleCraze Design Team

Lose those stubborn pounds with this amazing Indian diet. Watch this video to know more about this meal plan to help you get started on your health journey.

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Reviewer Expert Author Editor Fact Checker

Merlin Annie RajRegistered Dietitian Nutritionist

   

Merlin Annie Raj is a Registered Dietitian based out of Hyderabad, India. She has 14 years of experience in Clinical Nutrition as well as teaching Nutrition and Dietetics to undergraduate and postgraduate students. She was awarded the ‘President’s Award’ at the 47th Annual National Conference of the Indian Dietetic Association, 2014.

Read full bio of Merlin Annie Raj

• 
  Mary SabatMS, RDN, LD Mary Sabat, MS, RDN, LD, is a registered dietitian and a certified in personal training by the American Council of Exercise. She has 30 years of experience in nutrition education, wellness coaching, fitness training, holistic health, and weight loss coaching. She obtained her bachelor's degree in Dietetics and Nutrition from the University of Delaware and master’s degree in Human Nutrition with an emphasis on Exercise Science from Rutgers University.
  
  Mary Sabat, MS, RDN, LD, is a registered dietitian and a certified in personal training by the American Council of Exercise. She has 30 years of experience in nutrition education, wellness coaching, fitness training, holistic health, and weight loss coaching. She obtained her bachelor's degree in Dietetics and Nutrition from the University of Delaware and master’s degree in Human Nutrition with an emphasis on Exercise Science from Rutgers University.

Charushila BiswasHealth & Wellness Writer

 

Charushila is an ISSA certified Fitness Nutritionist and a Physical Exercise Therapist. Over a span of 6 years, she has authored more than 400 articles on diet, lifestyle, exercises, healthy food, and fitness equipment. She strives to inform, educate, and motivate her readers via authentic, straightforward, and fact-checked information.

Read full bio of Charushila Biswas

Arshiya SyedaCo-Editor-in-Chief

Arshiya Syeda is the Co-Editor-in-Chief of StyleCraze with 8 years of experience. Prior to that, she was a content writer who combined her writing and research skills to write over 200 high-performing articles on hairstyles, hair care, and skin care.

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Aparna MallampalliHealth & Wellness Writer

Aparna is a professor-turned-content writer with over 5 years of experience in life sciences. Her passion for writing and interest in the healthcare and wellness industry pushed her toward a career in content writing. She has a master’s degree in microbiology from Osmania University, Hyderabad, and a diploma in nutrition from Fab Academy.

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