You do need to starve yourself with salads and protein powders. 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.
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. Planning and execution are crucial to losing weight. 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 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
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 must also exercise along with eating healthy 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. 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. 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 Calories Consumed – 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. 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
The 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 will keep you interested in the diet plan. And guess what? Day 6 is a cheat day, and a surprise is waiting for you in the next section.
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 have it in controlled portions and use ingredients that are low in calories. 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). 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.
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. So, 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. 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.
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), (12). Does poha increase weight? No, poha is a low-calorie and low-fat food that may aid in weight loss (13). 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.
