Effective Indian Diet Plan To Lose 5kg in 2 Weeks
Want to lose about five kg with an effective diet plan in just two weeks? Are you wondering if it’s possible to lose weight fast with a simple Indian diet? Yes, you can lose five kg in two weeks with our effortless and effective Indian diet plan without compromising taste or health.
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| Lose 5 kg in 2 weeks |
Indian Diet Plan to Lose 5KG Weight in Two Weeks
On a tight deadline? We recommend switching to a customised Indian vegetarian diet plan that accelerates weight loss. However, experts recommend slow and steady weight loss for long-term benefits. Losing around one kg per week is within a safe and healthy rate. But, if you’re starting a diet plan, losing around two kg or more in the first week is expected as most of it is water weight.
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| Lose 5 kg in 2 weeks |
Indian Diet Plan Week 1
Here’s an Indian diet plan with approximately 1,200 to 1,400 calories for the first week of weight loss in two weeks plan
Day 1
Breakfast: Start your day with a glass of warm water, lemon juice and honey. After an hour or so, have a bowl of oatmeal with non-dairy milk such as almond milk garnished with chia seeds.
Lunch: 1 cup mix vegetable + 1 cup dal + 2 multigrain rotis + 1 cup green salad
Dinner: 1 cup lauki sabzi + 1 cup dal+ 1 cup brown rice + 1 rotis + buttermilk
Snack: 1 cup green tea with a handful of almonds
Day 2
Breakfast: Start your day with cucumber detox water. For breakfast, you can have two vegetable stuffed rotis + 1 cup curd + 1 small apple.
Lunch: Skimmed milk paneer curry + 1 cup dal + 1 cup spinach rice + 2 rotis
Dinner: 1 cup vegetable soup + 1 cup lentil curry + gazar matar sabzi + 2 rotis + 1 cup salad
Snack: 1 small banana + 1 cup buttermilk
Day 3
Breakfast: Cucumber detox water(1 glass) + fruits and nuts yoghurt smoothie + 1 egg omelette + 1 multigrain toast
Lunch: 1 cup green gram whole dal + 1 cup methi rice + 1 roti + 1 cup green salad
Dinner: 1 cup sautéed vegetables with paneer + 1 roti + green chutney + salad
Snack: 1 cup green tea with multigrain biscuits
Day 4
Breakfast: 1 cup peas poha + green chutney + 1 cup coffee with less sugar
Lunch: 1 cup mixed vegetable + 1 cup lentil curry + 1 cup brown rice or 2 rotis
Dinner: 1 cup palak chole + 1 cup steamed rice + tomato and beetroot salad
Snack: 1 cup papaya + 1 glass buttermilk
Day 5
Breakfast: Lemon detox water + 1 cup daliya upma + 1 cup curd
Lunch: Low fat paneer curry + 2 missi rotis + salad
Dinner: Vegetable khichdi + 1 cup curd + palak tomato soup
Snack: Moong dal chila + green chutney + green tea
Day 6
Breakfast: 1 cup sambar + 3 small multigrain idlis + coconut chutney
Lunch: 1 cup moong dal sprouts + 1 stuffed vegetable parantha + 1 cup curd + salad
Dinner: 1 cup green vegetable (any) + 2 bajra rotis + 1 cup dal + 1 cup green salad
Snack: masala chaas + 6-7 soaked almonds
Day 7
Breakfast: 1 cup daliya with milk (no sugar) + 1 banana
Lunch: low fat paneer curry + 1 dal + 2 bajra rotis + 1 cup rice + salad
Dinner: 1 cup egg curry + 1 cup brown rice + salad
Snack: 2 besan chillas with green chutney
After one week’s diet, you can expect to lose two kg or more weight depending on your age, genetics, initial weight and physical activity.
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| Lose 5 kg in 2 weeks |
Indian Diet Plan Week 2
After the first week, you’ll be in a routine and motivated to follow the second week’s diet plan that achieves a flat stomach in 2 weeks.
Day 1
Breakfast: Detox barley water + 1 brow bread toast + 2 egg whites omelette + handful of nuts or seeds
Lunch: 1 cup mixed veg curry + 1 cup brown rice+ 1 multigrain roti + salad + 1 cup curd
Dinner: 1 cup sautéed vegetables with mushroom + 1 cup spinach rice + 1 buttermilk
Snack: 1 cup green tea
Day 2
Breakfast: 1 cup oatmeal without sugar topped with chia seeds + 1 banana
Lunch: ½ cup dal without tadka, 1 cup paneer curry + 2 bajra rotis + salad
Dinner: 1 bowl vegetable tomato curry with broccoli, carrots, cauliflower, bell peppers and mushrooms + 1 cup steamed rice
Snack: ½ plate fruit salad with nuts and seeds
Day 3
Breakfast: 1 cup rava and vegetables + 1 fruit of your choice
Lunch: 1 cup dal+ 1 cup sabzi + 2 multigrain rotis + 1 cup salad
Dinner: 1 cup low fat paneer curry with 2 missi rotis + salad
Snack: 1 cup buttermilk with 5-6 soaked almonds
Day 4
Breakfast: 1 cup daliya with fruits
Lunch: 1 cup bhindi sabzi + 1 cup lentil curry + 2 bajra rotis + salad
Dinner: 1 cup palak chole + 1 cup steamed brown rice
Snack: coffee with milk and less sugar
Day 5
Breakfast: 1 ½ cup peas poha + 1 glass buttermilk + 5-6 almonds
Lunch: 1 cup kadhi + 1 cup sabzi + 2 jowar roti + 1 cup brown rice + salad
Dinner: 1 cup sprouted salad + 1 lentil curry + 1 cup green vegetable + rotis + 1 cup curd
Snack: poha with tea (no sugar)
Day 6
Breakfast: Cucumber detox water + grilled paneer with green chutney + sugar-free muesli with non-dairy milk
Lunch: 1 cup vegetable curry + 1 cup dal + 1 cup brown rice + 1 cup buttermilk
Dinner: Dal khichdi with 1 cup curd + salad
Snack: 2 besan chilla with green chutney
Day 7
Breakfast: Jeera detox water + 1 cup oatmeal with blueberries, banana and apple
Lunch: 1 aloo baingan tomato sabzi+ 2 jowar rotis + 1 cup salad + 1 masala chaas
Dinner: Boiled chickpea salad + 1 cup vegetable curry + 1 cup brown rice
Snack: 1 medium apple
By following the second week’s diet plan, you can lose two kgs or more, after which your body will sustain that weight for as long as you continue with the diet plan.
These tips will advance weight loss and help maintain it for a long time:
- Eat slowly and mindfully
- Control your portion sizes
- Do physical activities like walking, jogging, sprinting or swimming for 150-250 minutes per week to prevent weight gain
- Try high-intensity interval training (HIIT) to maximise calorie and fat burn
- Eat more soluble fibre and less refined or processed foods
- Limit daily snacking
- Get at least eight hours of sleep
- Maintain a food journal to track calories
- This Indian diet plan is balanced and helps shed those extra kilos without any significant diet changes. Having a calorie-conscious diet plan with minor lifestyle changes will accelerate weight loss safely and keep it off in the long run. Moderate physical activity is also essential to stimulate calorie burn and achieve steady weight loss.
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