How to Lose Weight in One Month- Diet Chart for Weight Loss (Part 2)

by Priyanka on April 29, 2010 · 59 comments

This post is for Rati and Mrunmayee, who followed the 4 weeks diet and want to continue with it. Today is there last day of the diet. So here ifs the second months diet plan.

Again like the first month the diet is for 4 weeks period, with the diet changing every week. You are supposed to follow the same Do’s and Don’ts as the previous month.

Some things you need to follow this diet:
1. No salt after 7:30
2. No aerated drinks. Yes that includes even the diet version.
3. Restrict mango and banana
4. Restrict potato and rice.
5. No artificial juices as well.
6. Half an hour of aerobic exercise daily. If u want to join a gym good enough. But if due to any reason maybe time or money constraint u can’t join a gym. All you need is a comfortable pair of shoes to do some aerobics, a skipping rope to do at least 500 skips (5 sets of 100 skips and increasing it as you go). 1.5 -2 kgs dumbbells for toning your upper body. Just these basic things and you are set.
7. 20 mins of breathing exercise. ( I’m talking about Baba Ramdevs pranayam)
On to the diet.

Week 5

Diet Plan

8:00 am (as soon as you wake up) – 2 glasses of tulsi leave water ( soak 5 tulsi leaves in 2 glasses of water in a copper utensil overnight. Strain out the leaves and drink the water.)

9:15 am – 1 stuffed chappati (without any ghee) with pickle or chutney and a small cup of milk

11:30 – a small bowl of sprouts (you can add tomato, cucumber, onions and pomegranate to it)

2:00 pm – 1 soup bowl of kadhi/ rajma/ chana/ Raita/ mix vegetable/ soya nuggets/ stir fried veggies with a big bowl of salad

5:00pm – a cup of milk or tea

7:30 pm – 1 k (katori, bowl) veg or dal with salad and fruit

Yes in this week you eat chappati just once and that is in the breakfast.. but rest assured you wont starve since there is a lot of food to have, salads and fruits are going to fill you up pretty easily. But I really felt that I can not stay without having chappati, yes it is a mental block that I won’t fill up unless I have a chappati. So I asked my dietician and he allowed me to have half a chappati in addition to the diet in my luch and dinner. So you can do the same if you are like me and feel you dint ate unless you see a chappati in you see a chappati in your plate.

My dietician told me start giving myself massages on my own. It isn’t very time consuming, just needs 10 mins a day. All you have to do is take some oil in your hands and with stiff and hard hands massage the whole body. The strokes should be “towards the heart” (upwards) as my doc said. This according to him helps in toning. I really don’t have any idea whether it’s true or not. But I did it nevertheless.

Week 6

Diet Plan 2


8:00 am – 2 glasses of plain H2O with 5 soaked almonds with the skin + 1 kali mirch

9:15 am – BB Toast with diet butter or green chutney and a cup of milk

11:30 am – any medium sized fruit of your wish

1:30 pm – ANYTHING

5:30 pm – a cup of tea with 2 marie biscuits

7:30 pm – Clear chicken or Vegetable soup with a lightly buttered toast ( amul lite)

8:30 pm – a fruit of your wish

Yes in this week you can have anything for lunch. My doc said that this is to give the body some change so it doesn’t comes to a platform and stop losing weight. But he also said that after 5 weeks of diet his clients become smart enough to know that in this anything they cant include butter chicken and pudina paranthas..!! So you get an idea, you have to eat smart and control your portions.

This week I was told to start walking for 20 mins. I don’t like walking instead I did aerobics the first month. But this month I was told to add 20 mins of walk 3 days a week with the aerobics.

Week 7

Diet Plan

2 glasses of hot water + 5 soaked almonds + 1km

1 bran chappati and 1k vegetable or
1 vegetable sandwich made with 2 bb

1 fruit of your choice

1 bran chappati and 1 k vegetable with a quarter plate of salad or
1 quarter plate namkeen dalia with vegetables

a cup of tea with 2 marie biscuits

1 bran chappati and 1 k vegetable with a quarter plate salad

1 fruit of your choice

Continue with the 20 mins walk and the massage.

* I dint mention the timings since this week its your timings week.

Week 8

Diet Plan 4
8:00 am – 2 glasses of methi seed water + 5 soaked almonds + 1 km

9:00am – a glass of milk and a fruit

11:30 am – air popped popcorn or 1 pc dhokla

1:30 pm – 1 chappati with dal/ paneer/ chicken or
1 besan chila with pudina chutney

5:00 pm – a cup of tea with 2 marie biscuits

7:30 pm – 1 BB toast sandwich with a quarter plate salad

8:30 pm – a bowl of watermelon

I would really like to know how much weight did you both lost in the first month. Ladies even if you don’t want to lose weight incorporate fruits in your diet and you will feel healthy and your skin will start glowing. Want proof..??

lol!! This is the only recent pic I have of me. I am not evem sure if I am glowing or not here. :D  But my skin has def become better and clear. Thanks Priyanka :)- Rati

lol!! This is the only recent pic I have of me. I am not even sure if I am glowing or not here. 😀 But my skin has def become better and clearer. Thanks Priyanka :)- Rati

Isn’t she glowing people..!


Thanks a ton, Priyanka. :-*

Image Source 1, 2, 3, 4

madam gupshup forums
How to Lose Weight in One Month- Diet Chart for Weight Loss (Part 2) Overall rating: 4.5 out of 5 based on 4 reviews.

Thnx a ton

5 5 1
Thank eew fr sharing such a easy and feasible diet plan....hv lost 1and half kgs in one week....hope to keep on loosing it..hehe..btw..rati u rock


4 5 1
Hi l complete 6 weeks I reduce 6 kgs pls gv me 3rd months diet plan

true diet plan

4 5 1
Hi mam nice diet plan im following this plan n I lost 3kgs in 1st week .... I heard dat 1st 2-3 kgs r easy to loose later we wont as in 1st week is dat true?

Very good info

5 5 1
very beneficial healthy diet plan

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{ 56 comments… read them below or add one }

Poornima April 29, 2010 at 12:49 pm

Yes Priyanka…

Somebody is really glowing…

Looking great Rati..

I am also intending to go ahead with a diet..Not too sure if I can follow this to the T, as earlier I had some problems with the South Beach Diet, though it helped me a lot in weight loss. But then I never had so much of fruits and salads as mentioned by you..

So, I guess I will slightly modify the diet and follow it..But definitely I am in 🙂

Btw, Rati…added you on FB..and I also are almost my sister’s age 😀
More reasons for me to adopt and hmmm…well shell out some pocket money too 😉 😉


Rati April 29, 2010 at 1:01 pm

oh thanks. 🙂 Gawd!! so may similarities Poornima. It’s hard to believe at times. 🙂 I try to follow the diet as much as I can but at times it gets difficult for me to have control over my cravings. The best part is that the guilt factor never leaves you if you cheat. 😛

This is not my personal facebook account. I barely visit that one. 🙁 I created this one for my blog and to connect with people out here.

Yay!! for the pocket money. he he 😛


Priyanka April 29, 2010 at 3:18 pm

Hey Poornima, actually Rati already had quiet good skin to start with but i feel that her skin has acquired luminosity and glow to it now.. i can see and feel the same with my skin as well.

Also,even if you don’t follow the diet completely, just have salads before you meals.. you will be so full because of the high fiber content in them, that you will never want to have a second chappati. And if you learn to snack on fruits, they get addictive.. im telling you..!!! I just have to have my watermelon and 1 apple a day, no matter what.


Poornima April 29, 2010 at 4:56 pm

Thank you Priyanka..

Yes..Rati did have good skin and like you said, the fresh food diet has brought a lot of glow to it.

I have been on a diet regime from Jan and have noticed that I have become an eater with a lot of awareness. Cut down drastically on crisps and other snacks.

Actually I was just jotting down a kind of sample plan to follow..Will include these fruit n veggie tips to that 🙂


Mrunmayee April 29, 2010 at 2:15 pm

Thank you sooo much Priyanka…. I was about to mail rati today to ask her to ask you to post the second part…

Ok that was a weird sentence,… But you got me Right???

Cant’ wait to have Anything…. :rotfl: :rotfl:


Priyanka April 29, 2010 at 3:20 pm

Oh i totally understand ur weird sentences always..!!! hahah!!!!


Mrunmayee April 29, 2010 at 2:24 pm

Oh and i lost almost 3 kgs in the entire month…. it’s actually 2.8…

Though the weight loss doesn’t sound much, it looks more than that… I have recieved many compliments about that… And I am very happy with myself…
Thanks pri…. You rock.. :highfive: :highfive:


Rati April 29, 2010 at 3:01 pm

I lost almost 3 inches from the waist an my jeans are almost dragging. 🙂


Priyanka April 29, 2010 at 3:23 pm

You know i lost more weight than inches… whereas i wanted the other way round.. good its working for you both.. now im jealous i want some inch loss toooooo.. 🙁


HD April 29, 2010 at 4:22 pm

3 inches!!!! gr8!! atleast I knw now wht to do when I wanna get slimmer


Rati April 29, 2010 at 4:35 pm

he he . 😛


sunaina April 29, 2010 at 2:38 pm

That’s a beautiful picture! :heart:
I’m glad the diet is working,
the menu sounds good, keep up the good work! :yes:
.-= sunaina´s last blog ..Latest buys =-.


Rati April 29, 2010 at 3:01 pm

Thank you, Sunaina. 🙂


Aparna April 29, 2010 at 6:54 pm

Hi All,

I am a masters in Nutrition and dietetics. I know you are all talking about the sudden weight loss and all that. But one thing to remember is that whenever you diet or start exercise for the first time you will lose weight in the first month. This is MOSTLY only WATER. I don’t even think we should judge ourselves by our weight. Fat loss and maybe inch loss is more reliable. Also, do not exclude any food as bad. Have everything but in moderation. Drink plenty of water. And our diet chart may also be customised according to our needs, lifestyle, height and weight, gender, place we are from, likes etc. So think about all this as well!


Rati April 29, 2010 at 7:04 pm

Hi Aparna,

Glad you wrote this. 🙂 My gym trainer used to tell us the same thing that inch loss is a better indicator but somehow weight loss gives a better sense of satisfaction. 😛 I am loving his diet because I have stopped craving for stuff. It has everything that I would want in my regular diet and I can even much my favorites atleast once a week. Will surely consider your points.:)


shivani November 6, 2014 at 7:55 am

hey…the same i got..i wasnt loosing weight just 2 kg but on appearance there was a drastic change as evrybody gave compliments about the appearance i was getting changed into….so i need to know that is weight loss is more better or inch loss..and few tips on loosing more as my brother’s wedding is near…


jenny chawla September 23, 2010 at 8:46 pm

😐 i really hope i lose weight


Rach July 25, 2011 at 6:28 pm

I am in my teens and I am looking for a diet plan for my dad. We are from kerala (South India). My dad doesn’t excersise, doesn’t like salads, toast, popcorn, smoothies, is a late sleeper, is addicted to tea/coffee(with plenty of sugar) and likes lots of rice and curry. He also has a high BP and uses a lot of sugar. It is also very hard to get methi & tulasi leaves in our area in UK so can you tell me tips to help him lose weight without him knowing it is a diet.


Nidhi August 18, 2011 at 4:15 pm

I will also start following your chart…Part 1


ipsa September 20, 2011 at 11:21 am

Thanks Rati for the chart..I m gonna follow this today on…ll keep u posted abt the updates ..thanks again


Zalak November 1, 2011 at 3:39 pm

I will start your diet chart and keep you posted for the same. But I want to reduce almost 10kg.


jennifer January 14, 2012 at 7:42 pm

Hi i am jennifer i am just 19 ,5.4 i am 95 kg of my weight pls help me i feel embarassing walking on the road pls help …. pls gv me a diet m a non- vegetarian …… pls gv me gud diet pls


mia January 23, 2012 at 7:46 pm

does this plan have a part 3?


megha sachdeva August 13, 2012 at 8:34 pm

hi to the person who has introduced this wieght loss program online.i have started the plan 1 from today i.e; 13-8-12, so lets see how it works on me.


Kavitha N Rai September 3, 2012 at 2:10 pm


I started this diet from from 21st May’12 actually right now i am in 16th Week that is i continued the Part 1 and 2 diet for 4months and i have reduced 7 Kgs please let me know if there is any Part 3 diet plan.


seema September 15, 2012 at 1:08 pm

I will follow your diet from tomorrow and i hope i loose weight with your diet plan.


deepti September 18, 2012 at 9:55 am

thanx alot for the diet plan it really works. is there any plan for third month. let me know


Preeti October 23, 2012 at 6:45 pm

Hi….Read your diet plan … seems really interesting…Am so desperate to follow it from tomorrow onwards.Just one apprehension….cant we .replace veg with dal at times jst to break the monotony …. ur prompt reply wud be appreciated…


Ishika December 12, 2012 at 12:08 pm

im gonna start this diet the nextt week.. hope this works!! this is the first time im gonna start a diet really excited…!! i wanna lose wait any how in a month>>> god!! this diet really sounds good n i will try that it really has an effect…!! thnxx


ekta July 12, 2013 at 2:40 pm

Thanx for this diet plan m gonna start this from next week hope dis would works for me becoz i m eager to loose my weight asap
Thanx Priyanka


kavita jain August 14, 2013 at 11:22 pm

hlloo priyanka n Rati,, thanks a lot for a very nice diet plan…i gonna start it next week…hope this work… actully daily in routine life i had raken meethi dana saok it in1/2 glass water… now i start it in two glass of water nd swallow km…


Mama August 20, 2013 at 12:05 pm

Its really a nice diet plan…
I have one doubt like, generally I go to gym from 7 – 8.30. So When I can have the Methi seeds water, almonds and kali mirch?



simple October 6, 2013 at 6:14 pm

hi do you have diet rich in sodium and pottasium


shruthi September 5, 2014 at 1:48 pm

i am suffering from PCOD but iam not lossing my weight even after the diet. Please help me 🙁



Mili September 19, 2014 at 10:56 am

Dear Members, Hi, this really works I lost 4 kg and 4 inches in a month. But can anyone tell me when 2nd part of the plan is over, should we start the plan from week 1 or eat what we were eating in last week?


Anjali September 25, 2014 at 9:05 am

Hi rati n priyanka ,,
I started ur diet chart yesterday it’s gr8 bt the thing I want to know that can I drink tulsi water for whole month rather than methi seed water bcz methi seed water is not my cup of tea I can’t even take 1 sip of it….. Plzzz rply soon..


priyanka syal October 15, 2014 at 12:11 am

Hii..I hve dnt ths diet earlier..hve lost 30 kgs…but nw detected with PCod..I hve gained again..but wll start frm week I gt the updates for further diets


N.R.Bawa November 2, 2014 at 4:31 pm

Nice diet plan..thanks for sharing.


sharmistha December 12, 2014 at 3:14 pm

i and my hubby started this planned diet from 8-12-14………it feels good as we both r feeling gr8…… starting we doubted how to b widout rice as we r very proud foodie Bongs…..but now its completely fine! thanks rati and priyanka!


divi December 29, 2014 at 7:36 pm

Hey.. I am too starting with this diet plan. Looking for sm weight loss buddies for motivation.


Prajakta January 8, 2015 at 10:21 pm

Hi, I have started this diet , but due to work hours I can eat dinner by 9 pm only. Will this diet still work . Also I have apple , beet root n carrot juice in morning after the methi water. Plus protein powder after workout. These are three diversions from original diet suggested. Will it sti help me lose weight. Also I eat jowar & bajra Bhakri instead of roti. Guys someone pls reply if this will still help me in losing weight.


pushpa mahanthi January 25, 2015 at 7:15 am

Hi my self pushpa im pursing mba. When I’m in my graduation I ate so many junk food but now in my mba I don’t do all those mistakes but unfortunately I’m gained overweight day by day.
In my graduation im 48 kgs only but now 62 kgs so I’m not able to walk or stand long time
So I want ur suggestions to healthy weight loss
Pls send replay


debomita March 18, 2015 at 9:03 am

i am so exited..from tomorrow itslf m going to strt wit ds diet plan..i.e part 1.. i hope it works fr me also..n rati, u seriously lukng grt.. 🙂


Ruksar March 20, 2015 at 9:53 am

Hi my name is Ruksar.I am 23.I am 58 kg.I have to lose weight because my marriage in one month so please help me to lose weight fast


KIMI June 4, 2015 at 4:35 pm

Dear Friend Rati ,Priyanka and other friends
i have completed this two months diet plan and lost arond 6 kg. please send me diet plan for the third month as well because i am supposed to loose 5 more kgs. Please help. Should i again start weak one or continue with last weak or you will suggest something new. please help help help.


Meenakshi January 19, 2016 at 2:05 pm

Hi Kimi, Its great u have lost 6 kgs in 2 months. Its not a small thing. Did you follow the exact chart? if not what was ur intake?


Sunaina June 17, 2015 at 3:03 pm

Lovely pic…. Dear…… I Love dis diet plan….. The menu sounds good….. Thanks for sharing


ananya July 12, 2015 at 11:27 pm

I will start my diet from tomorrow let’s see how it works


Trupti November 22, 2015 at 1:08 pm

Hi Priyanka..
I’ve planned to start the one month diet challenge according to your diet chart. I want to join your one month loose weight challenge forum. How could I join plz tell me. So that I could keep track of my daily intake .


Meenakshi January 19, 2016 at 2:02 pm

Hey priyanka,
The diet plan is cool. I’m planning to start this month. I have a heat body so i’m hesitant to have kali mirch in empty stomach and also wheat bran chapathi..Please help by providing any alternatives for these…


Roselin January 26, 2016 at 10:44 pm

Hi Rati. . I used to read ur updates everyday& used to share with my in sister in-law.. Hav a doubt,I got delivered 3 months back ..I hav gained 20kgs aft my delivery… I really really wanna lose my weight … My son is exactly 3months old, ‘m feeding too … So when can start following this diet chart . . ??


Roselin January 27, 2016 at 12:07 pm

Hi Priyanka. .
Pls do share your first 4weeks of diet chart too . . didn’t C that post . .


Gurvinder May 16, 2016 at 3:23 pm

Hii ratii
I go to college so its not possible to follow this diet. Can you suggest some easier one. i want to loose 4 kgs.


Reetika June 13, 2016 at 12:45 pm

Hi Rati
Does this diet plan help to reduce post pregnancy belly. As my belly is still out and very loose want to reduce and tone up my belly. Someone pls reply. Thanks


Ramya July 20, 2016 at 9:00 am


I currently weigh 155 lbs. Before my pregnancy I was 130 lbs.. In the last one year I gained around 25 lbs due to tablets taken for lactation.. Will this diet work even in my case? Really looking forward to losing at least 20 lbs in a couple of months.



Sneha October 6, 2016 at 7:31 pm

Hi Priyanka,

Thnx a ton for sharing this.

I need a small favour. I am a polio patient and need to reduce weight a bit more than the normal person. I followed many diet plans with the exercise like swimming and cycling which I can do and my body allow.

But those diet plans like Keto and Low Carb Diet left me in pain as due to less fiber and restricted food I suffered from Fissure and Piles.

But luckily your posts for 2 months diets followed one by one worked as miracle and helped a lot. But the small favour that I need from you guys to share any contact detail of Urs and Ur Dietician so that I can take further help by them.

I hope you will help me and reply me positively at your earliest as after two months have surgery and need to loose weight.



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