How is Dt. Reema’s Optimal Weight Loss Diet Program helpful?

This program comprises:

• A comprehensive analysis of your short-term and long-term dietary practices, genetic history, weight gain reasons, medical status, etc. We organise this through thorough online communication via WhatsApp/email or in-person clinical visits.
• Individualised diet plans which are sustainable, innovative, transformative, effective and safe without any adverse effects. We plan wholesome diets. We do not suggest mono or crash diets that deprive the body of energy and good feelings.
• Diet plans weekly shared on WhatsApp or email with brief tips and interesting recipes (tried and tested)
• Assured convenience as the program is completely online without any burden of back-to-back clinical visits. We provide regular dietary suggestions throughout the course of this program.
• Tips regarding dining or eating out are also given
• Weight management tips are provided at the end of the course

Are you trying to lose weight but not being successful? We know that it can feel like a challenging feat, especially in India, which has a varied food culture and even more varied dietary habits. A meal in a regular Indian household is relatively high in sugar and carbohydrates, including sweets, potatoes, rice, and all kinds of snacks.

As per a study conducted by the Obesity Foundation of India, “The consumption of sugary sodas by children has increased by 300% in the last two decades.” [1] It is one of the many statistics that show how obesity has affected the country’s population. It is due to this that weight loss has become the need of the hour. However, it is a fact well known that losing weight is not as easy as one thinks. 

In addition to regular exercising, including a healthy diet is also essential for sustainable and healthy weight loss. Many people think that they need to follow extreme weight loss diets like intermittent fasting [2] or keto [3] to be able to lose weight. However, according to the top nutritionist in Noida, even a regular Indian diet can help you achieve your weight loss goals. All you need to do is tweak a few things here and there according to your preferences. 

To lose your extra weight, you must eat a balanced diet that consists of the right proportions of every food group. The answer to our very first question lies in the use of ingredients that are already present in our kitchens and using them in a more proportionate and balanced way. To lose weight and keep it at bay, you must ensure that your diet covers all the food groups and provides you with the nutrition that is key to good health.

What Are The Different Food Groups That Are Important For Weight Loss In Indians?

According to experts who curate personalized weight loss programs in Noida, the best weight loss diet for Indians should ideally include a combination of the five major food groups. These groups are cereals and pulses, fruits and vegetables, dairy and meat products, and fats and oils, which are further subdivided into carbohydrates, proteins, fats, vitamins, and minerals. 

To shed your kilos using a weight loss diet, it is crucial to allocate specific portion sizes to each group. An ideal balanced diet includes the following nutrients:

Carbohydrates:

These serve as the primary source of energy for the body. While simple carbohydrates like bread, biscuits, white rice, wheat flour, etc., are readily available, they contain a lot of sugar. They are, therefore, bad for weight loss. Foods rich in complex carbohydrates, fiber, and nutrients, such as brown rice, ragi, and oats, are much better for weight loss. 

Proteins:

Proteins help to build your body and repair muscles, tissues as well as skin. A protein-rich weight loss diet is great for weight loss as it helps to burn calories, build muscles and lose extra fat at the same time. You can include paneer, lentils, milk, leafy vegetables, eggs, sprouts as well as white meat in your diet. 

Fats:

Although fats have a bad reputation for weight loss, they are quite essential for storing the vitamins and providing you with the energy you need. Include healthy fats in your diet, which consists of polyunsaturated, monounsaturated, and Omega-3 fatty acids. Use more olive oil, mustard, and rice bran oil along with soybean, sesame, groundnut, and sunflower oil to cook your food instead of butter. 

Vitamins and Minerals:

Minerals such as calcium, zinc, iron, and Vitamins A, B12, D, and E are essential for the human body. In addition to stimulating metabolism, these vitamins and minerals also control the function of nerves and muscles and maintain the overall health of the body. To consume these, one must include different green vegetables, seeds, nuts, fruits, and meat and fish in their diet.

So, What Could Be The Best Weight Loss Diet For Indians?

Keeping this in mind, we have come up with the best diet for weight loss in Noida. This diet has been created by expert nutritionist Reema Madhian, who has over 20 years of wellness, nutrition, and diet experience. This 7-day vegetarian diet plan is excellent for anyone looking to lose weight by consuming food already present in Indian households. 

Day 01:

Start your day with some warm water mixed with lemon. You can follow that up with a breakfast consisting of mixed nuts and seeds (almonds, walnuts, pistachios, walnuts, pumpkin seeds, etc.) along with oats cooked in milk. 

You can have some juice, coconut water, tea, or coffee at around noon according to your preference. Do not add sugar to it. You can have a vegetable salad with one or two chapatis, a bowl of lentils, and light vegetable curry for lunch. Avoid potatoes at this time. 

You can have some fruits (apples, berries, guava, kiwi, etc.) and a glass of buttermilk, tea, or coffee with little or no sugar during the early evening. Follow that up with an early dinner consisting of lentils, boiled vegetables (bottle gourd, cabbage, etc.), and one chapati. 

Day 02: 

On the second day, start your day with a glass of warm water and mixed nuts and seeds. For breakfast, you can eat some stuffed chapati or a light sandwich. Follow that up with a glass of coconut water or buttermilk around noon. 

For lunch, prepare some lentil curry and have that with half a rice bowl (preferably brown rice) and curd or vegetable salad. For the early evening, you can have fruits, tea, and coffee without sugar. 

End your day with a dinner consisting of sauteed vegetables and cottage cheese (paneer), along with a chapati. 

Day 03:

After a glass of warm lemon water and mixed seeds early in the morning, have a breakfast consisting of some toast (preferably made of multigrain bread), tea or coffee, or homemade yogurt. Have some fruits at noon. 

In the afternoon, have some sauteed vegetables or chapati with some lentils. Then, around 5 in the evening, have one banana and buttermilk or a cup of tea or coffee. 

For dinner, you can either have half a bowl of rice or chapati with lentils.  

Day 04:

Start your day with lemon water and mixed nuts. For breakfast, have a fruit smoothie along with a boiled egg or an omelet. Then, around noon, have some tea or coffee along with a biscuit. 

You can have a mixed vegetable salad along with whole green gram curry and one chapati for lunch. Follow that with fruit and buttermilk, tea or coffee early in the evening. 

Finish your day with a healthy dinner consisting of vegetable salad, half a bowl of steamed rice, and a light vegetable curry.  

Day 05:

After having your lemon water and nuts, you can have a glass of milk (preferable skimmed milk) and flattened rice or poha for breakfast after waking up. If you are hungry by noon, have fruit and coconut water or buttermilk. 

For lunch, have some cottage cheese (paneer) curry along with chapati or two, followed by tea or coffee in the evening. 

End your day with a dinner consisting of chapati, homemade yogurt, and vegetable curry. 

Day 06:

On this day, you can indulge in some delicious south Indian breakfast (idli-sambar and chutney). Keep it light with some coconut water around noon. 

For lunch, have some vegetable salad, chapati, and lentils or vegetable curry. Follow that up with some fruits and buttermilk in the evening. 

Have a light dinner of chapati and vegetables to end the day. 

Day 07:

On this day, after your lemon water, have some whole wheat pancakes (also known as chilla) along with some homemade yogurt or chutney. Follow that up with coconut water at noon. 

For lunch, prepare some mixed vegetable curry and half a bowl of rice. You can either have some tea or coffee (less sugar) with some biscuits or toast or a bowl of fruits in the evening. 

You can either have a bowl of paneer or vegetable curry or lentils along with chapati at night. 

It is important to note here that this was a typical vegetarian weight loss diet. For non-vegetarians, you can consume chicken soup, curry, or fish instead of lentils and vegetable curry. You can also substitute your breakfast with eggs.

What Are Some Of The Do’s And Don’ts Of A Weight Loss Diet For Indians?

Now that you know about the best diet for weight loss, it is also crucial to remember some of the do’s and don’ts. 

Some of the things that you must do while doing a weight loss diet include:

• Drink a lot of water
• Eat foods rich in fibers
• Try consuming home-cooked food
• Always control your portion sizes
• Have an early dinner
• Exercise regularly to boost your metabolism
• Sleep for at least 7 hours every day
• Control your portion for sweets and desserts

When doing a weight loss diet, do not do the following things:

• Avoid starving yourself
• Avoid over-indulging in snacks (chips, cakes, sugary beverages, alcohol, etc.)
• Do not skip your meals.
• Do not lose patience.
• Do not consume trans-fat and saturated fats.
• Never give up

Programme Prices

Invest in your health and take the first step toward a better, healthier you! Our program offers flexible pricing options to suit your goals and schedule. Whether you’re just starting out or ready to commit long-term, there’s a plan designed for you. With tools and knowledge that will empower you for a lifetime, this is a decision you won’t regret.

Choose the plan that fits your journey:

Start small or dive in for a longer commitment—each option equips you with the knowledge and support to make lasting health improvements. The choice is yours!

Takeaway

Remember, weight loss should be your long-term goal. Do not jeopardize this goal or your health by indulging in crash diets, supplements, and other people’s opinions. Focus on your goals, eat clean and healthy, and adopt better lifestyle habits in conjunction with a weight loss diet to enjoy a life free from obesity and its harmful side effects.