Get in shape without skipping meals!
In the favour of the famous saying by Hippocrates, “Let food be thy medicine and medicine be thy food”, losing weight by eating healthily is possible.
Similarly, in Ayurveda, a proper meal or aahar is considered the best medicine to maintain the body’s natural balance and stay fit.
Today we’ll discuss a 7 day diet plan for weight loss to shed some pounds by consciously choosing the diet.
4 Essentials of diet for weight loss
Vitamins and minerals
Include a diet that is rich in magnesium and potassium that help in reducing blood sugar levels. They are essential for carrying messages to and from the nervous system.
High consumption of fresh fruits and vegetables that are full of vitamins, minerals and antioxidants. Vitamin C plays a big role in weight loss. It also eliminates the stored fat from the body and thus helps in cutting fat.
Good fats
Fat is necessary for the body. It is a stored form of energy. Bad fats from a non-vegetarian diet and dairy products are bad for your arteries and also lead to external and internal body fat gain.
Only choose good fats like nuts, seeds, plant oils, etc.
Limit the sodium
Allow only 2300mg of sodium in a day. It has been proven that a low sodium diet helps in weight reduction due to the removal of water retention caused by high salt intake.
Sometimes you may feel puffiness after eating too much salt, making you look chubby.
Increase fibre
Fibrous foods take time to digest and keep the blood sugar levels regulated. This leaves you feeling full for a long time and helps you maintain weight.
Fibrous fruits and vegetables also keep your gut healthy and prevent irritable bowel syndrome. A healthy meal and good digestion help you lose weight easily.
Avocado, apples, artichokes, asparagus, brussels sprouts, broccoli, bell peppers, celery, cabbage, cauliflower, cucumbers, collard greens, eggplant, green beans.
7 day diet plan for weight loss
With a consistently followed diet and exercise plan, you can expect to have visible results of weight loss within the very first week.
Begin your day early in the morning so you can have a maximum number of waking hours when the sun is up. As per Ayurveda, getting up with the sun and keeping a healthy dinacharya or daily routine helps you manage weight.
Your metabolism also functions well during the day when you need to eat the most important part of your meal.
12 noon is the peak time for digestive fire, it is also the time for the heaviest meal of the day. You should sleep early too as around 12 midnight is the second round of peak hours for agni.
So, start out early and sleep well on time to maintain a distance from metabolic disorders and to easily lose weight ad follow the following 7 day diet plan for weight loss.
Day 1
Breakfast
- Spiced Oatmeal garnished with Flaxseeds
Lunch
- Moong Dal
- Brown rice
- Whole wheat chapati
- Radish leaves and tomato salad
Dinner
- Curry with mixed grain chapati
- Peas and potato vegetable
Day 2
Breakfast
- Roasted Coconut-Sesame Oats with Cherries
Lunch
- Buttermilk
- Green beans
- Potato vegetable
Dinner
- Chickpea stuffed capsicum
- Methi chapati
- Spinach and baby tomatoes salad
Day 3
Breakfast
- Moong dal chilla with mint sauce
Lunch
- Methi paratha
- Yoghurt
- Baby corn with sauteed tofu
Dinner
- Vegetables soup
- Brown rice
- Chapati
Day 4
Breakfast
- Stewed Apples with Ginger and Clove
Lunch
- Besan chilla
- Freshly chopped fruit salad
Dinner
- Moong dal khichdi with coriander sauce
Day 5
Breakfast
- Pomegranate Smoothie with Sunflower and Ginger
Lunch
- Cauliflower
- Brown rice
- Spinach mix chapati
- Buttermilk
Dinner
- Tomato soup
- Sauteed bean and asparagus with herbs
Day 6
Breakfast
- Watermelon-Mint Power
Lunch
- Multigrain chapati
- Cooked mixed vegetable
Dinner
- Carrot and peas sabzi
- Methi chapati
Day 7
Breakfast
- Sauteed Mushrooms Asparagus Cilantro
- Tomato soup
Lunch
- Besan curry with fenugreek
- Brown rice
- Chapati
- Yoghurt
Dinner
- Whole grain pasta with veggies
7 Healthy snacks for weight loss
It is important to satisfy your munchies the healthy way or it can mess up with your carefully curated weekly diet plan.
Highly nutritional snack combos for your 7 day diet plan for weight loss, that you can pick from wherever you feel hungry in between the meals.
- Roasted sweet potato chaat
- Baby carrots
- Corn flakes with almonds
- Mango blended yoghurt (lassi)
- Apple slices with black pepper powder
- Sweet corn with lime juice
- Fresh strawberries and cherries
How much to eat?
There are no calorie measurements in the Ayurvedic diet. You should eat only when you feel natural hunger and should stop eating when your belly feels ¾ full, in other words never reach your full capacity while eating. Leave some room for healthy digestion.
Always drink warm water in small sips. Do that only after 30 minutes of the meal and avoid washing the food down by gulping a lot of water or side beverage.
As per Ayurveda, there are no good or bad foods. However, some foods may be compatible with your body type while others not. Avoid mixing dosha-aggravating foods like milk and fruits, yoghurt and milk, honey and radish, etc.
Check here for a diet based on your dosha type, i.e. vata, pitta & kapha.
Key Takeaways
This 7 day diet plan for weight loss is effective when you understand what your body requires. Depending on your body type you should include the foods that help in pacifying your aggravated Kapha or pitta, an imbalance that leads to weight gain.
Exercise daily to burn fat and drink plenty of water to prevent yourself from overeating and staying hydrated.
FAQs
Cut down on carbs and sugary foods. Use only skimmed dairy products that are low on fat. Shift to a vegetarian diet and practise mindful eating. Eat often in small quantities but do not overeat. Have fibrous fruits and green leafy vegetable salad.
Sip warm water with lemon squeezed in it every morning. Buttermilk with cumin powder helps in managing weight. Apple with sprinkled black pepper is also great. Eat more sabzi/vegetables and less chapati/bread.
Sit in vajrasana after eating meals, doing that helps in digestion and weight management. Chew food as much as you can before swallowing it. This will trick your mind into thinking that you ate enough and this way you eat less and eat better.
Burn more calories than you consume, and you will see positive weight loss.
Here are some of the best exercises for weight loss to try along with the 7 day diet plan for weight loss. Perform these yoga asanas that are highly beneficial for burning belly fat.