It’s every person’s dream to lose extra pounds and to gain a slim figure. Whether diet charts are from North India, South India, Korea, or from any other culture, knowing the right balance of food, to eat in the right quantity, is very important to maintain a healthy weight. Most of us love South Indian food. It’s true that South Indian meals are rice centric and seasoned with lots of veggies and sour things, but the best part is that this cuisine is extremely light on the stomach. This diet is very easy to follow. In this article, I have compiled a 7-day diet chart plan taking food items from all South Indian cuisines that would help you lose some weight and also would help in adopting a healthy lifestyle. Read on further to know more details:
Early Morning Drink: If you are a fitness freak or someone who hits the gym regularly, then it is advisable that you start your day with this early morning diet. Drink one cup of lukewarm water with 2 teaspoons of lemon juice in it. This drink prepares your body for fat-burning process and fastens the process when you start working out.
Breakfast: Keep the breakfast light. Have 2-3 millet idlis with one bowl of sambar or one cup of green tea with 2 cream cracker biscuits.
Mid-Morning: At this time of the day, consume some fruit. You can either have an apple or watermelon as the latter is rich in water content. You can also make fruit salad to derive nutrition from a group of fruits.
Lunch: You can have a medium-to-heavy lunch with steamed rice/ragi balls + one bowl of sambar. Add curd to the lunch menu as it really works in a great way to burn fat.
Evening meal: Have 1 cup of green tea without sugar with two Marie biscuits.
Dinner: Keep the dinner light. Consume 2 rotis with a small bowl of “bhendekai gojju” (okra or bhindi curry in a tamarind base). You can add vegetable curry to this meal if you want to. Also, have curd with this meal.
Bed-Time: 1 cup warm milk with a pinch of turmeric in it. This drink is great to detox the body and will help you to have a good sleep.
Early Morning: Have a glass of warm water and add apple cider vinegar to it. This drink will sped up your metabolism rate and will boost your immunity.
Breakfast: 1 plain dosa + coconut chutney, 1 cup black coffee without sugar and a few almonds.
Mid-Morning: A glass of coconut water with malai or mixed fruit salad.
Lunch: 1 bowl brown rice / 2 multi-grain rotis+ 1 cup sambhar + 1 cup boiled vegetables + 1 bowl of curd
Evening Time: A cup of black coffee without sugar + sprouted green gram sundal
Dinner: 1 bowl millet khichdi + 1 medium bowl of Thayir pachadi ((Raita of sorts prepared by grinding grated coconut, a few green chillies, and cumin seeds into a paste. Then, curd is added to this mixture and a tadka with curry leaves and mustard seeds completes the dish) with veggie salad.
Bed-time: A glass of warm milk with saffron in it before you go off to sleep.
Early Morning: 1 cup of aloe vera juice + 1 fruit of your choice
Breakfast: 2 oats idli + 1 bowl sambar or 2 mixed vegetable uttapams + 1 bowl mixed veg sambhar.
Mid-Morning: 1 cup green tea + 1 fistful of dry fruits or nuts
Lunch: 1 small bowl white rice + 1 cup ridge gourd dal +small bowl beetroot thoran + 1 small cup of sprouts salad + 1 cup buttermilk
Evening Time: Lassi without sugar + a handful of pistachios
Dinner: A small bowl of Kovakkai (Tindora) Rice+ Pachai Payaru (Green Gram) Kuzhambu + 1 small bowl of curd
Bed-Time: A glass of warm milk with a pinch of turmeric in it.
Early Morning: A glass of coconut water + 1 fruit of your choice
Breakfast: Adai Dosa (made with rice, toor dal, chana dal, urad dal, moong dal, methi seeds) with chutney or Vegetable Oats Idli with green chutney + 1 cup of black tea (without sugar).
Mid-Morning: 1 cup freshly pressed fruit juice + 4/5 almonds
Lunch: 1 small bowl coconut rice + 2 rotis + 1 cup moong dal + 1 cup baked fish or 1 cup boiled chicken (or) 1 medium cup white rice + 1 small cup kothavarangai puli kootu + 1 cup sambhar + 1 small bowl of curd
Evening-Time: 1 cup green tea + 1 cup unsalted popcorn
Dinner Time: 1 bowl of Broccoli Poriyal (fry) +1 bowl of steamed rice +1 small bowl of curd (or) Egg dosa (made with egg white) with coconut chutney + a small bowl of fruit raita
Bed-Time: A glass of warm milk with saffron in it
Early Morning: 2 teaspoons fenugreek seeds soaked overnight in 1 cup water
Breakfast: Pessaruttu (moong dal dosa) with green chutney + 1 fruit of your choice + 1 cup green tea
Mid-Morning: 1 cup coconut water + 4 almonds
Lunch: A bowl of Keerai Paruppu (toor dal made with any leafy vegetable) Masiyal + 1 bowl brown rice + chicken curry (or) mixed vegetable kootu (kurma) with brown rice + Tomato and cucumber salad + chicken curry
Evening Time: 1 cup black coffee + 2 multi-grain biscuits
Dinner: 1 bowl of Andhra Dal Masiyal (toor dal curry) with 2 chapattis + A bowl of sprout salad + 1 bowl of curd
Bed-Time: 1 glass of warm milk with a pinch of turmeric in it
Early Morning: A cup warm water with half tablespoon of lime juice + honey to it
Breakfast: 3 medium vadas + tomato and onion chutney + 1 cup black coffee + 4 almonds
Mid-Morning: 1 boiled egg + 1 fruit of your choice
Lunch: 1 bowl brown rice + 1 bowl urud dal + boiled chicken (or) 1 bowl brown rice+ 1 Cup Sambar + 1 cup Mixed Vegetables + Baked Fish
Evening-Time: 1 cup butter milk or 1 cup of black coffee + 2 cracker biscuits
Dinner: 2 small multi-grain atta parathas with 1 cup vegetable kurma + 1 small bowl of curd or 1 bowl of rasam with lentil pancakes + 1 bowl of curd
Bed-Time: As usual, have a glass of warm milk and add some condiments to spice it up.
Early Morning: A glass of methi water
Breakfast: Vegetable Oats Idli with green chutney + 1 cup black coffee + 4- 5 almonds (or) 1 glass of ragi ganji + 2 idlis with chutney + 1 cup black coffee
Mid-Morning: Any fruit of your choice + 1 multi-grain biscuit
Lunch: 1 ragi ball with 1 bowl of cabbage palya (stir-fried cabbage) + 1 bowl of bassaru (is prepared using toor dal, green gram, beans, dill leaves and palak leaves) or 1 bowl of dal with steamed rice + an omlette made with egg white + 1 bowl of green salad
Evening Time: 1 glass of yoghurt smoothie + a handful of nuts
Dinner: 3 medium-sized ragi balls + vegetable lady finger curry + sambar + 1 bowl of green salad. (or) 2 rotis + 1 cup mixed veg curry + ½ masoor dal + 1 bowl of curd
Bed-Time: Same as mentioned earlier
It is always necessary to tweak your lifestyle in order to remain fit and healthy. If you follow this diet plan religiously, then at the end of 7 days, you will observe a big change in your current weight. This South Indian diet works the best with regular workouts. Also, keep in mind that starving never helps in a good way to lose weight. A wholesome diet with all the nutrients in the right proportions helps you to get the perfect BMI. I am sure this article will help you in getting the perfectly-toned body.
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