In today’s fast-paced life we want to achieve everything quickly. And when we talk about weight loss everyone wants instant results. But following a random diet without any supervision may cost you many long-lasting nutrient-deficient side effects.
So today in this article we will share the best 900 calorie Indian diet chart for weight loss which will help you to lose weight in a healthy manner.
What Is a 900 Calorie Diet Plan?
This 900-calorie diet plan is generally referred to as the Very Low-Calorie Diet (VLCD) in which you restrict your caloric intake to up to 900 calories per day. This kind of diet chart is for those adults who are severely obese and whose BMI is between 30-40 and need instant weight loss.
VLCD plan should only be followed under dietitian supervision. Every individual has calorie needs depending on several factors like age, weight, lifestyle, medical history, physical activities, and a lot more. The safest low-Calorie intake for women is 1,200 cal and for men is at least 1,500 Cal a day.
What Should Be Included In the 900–Calorie Diet Chart?
1. Complex Carbohydrates:
The more complex carb, the better. Complex Carbohydrates are found in whole, unprocessed food rich in fiber and starch. Complex Carbohydrates are found in food like whole wheat flour, brown rice, oats, quinoa, barley, beans, legumes, vegetables, and many other plant foods.
2. Lean Proteins:
A high protein diet is a key to losing weight faster and a big part of a low-calorie diet plan. It helps you to feel fuller and more satisfied throughout the day.
Lean protein sources have less than 10 grams of protein and less saturated fats. A few examples are white-fleshed fish, Greek yogurt, beans, peas, lentils, low-fat cottage cheese, and tofu.
3. Lentils and Legumes:
Lentils and Legumes are the most versatile nutritious food available. They are high in protein, fiber, folate, potassium, iron, and magnesium and low in fats(practically free of saturated fats). It can be a healthy substitute for meat.
4. Dark Green Leafy Vegetables and other vegetables:
Green Leafy Vegetables are an excellent choice to be included in your weight loss journey because they are not only low in calories, and carbs but also provide fiber iron magnesium calcium potassium.
A vegetables and fruits rich diet can help lower blood pressure, blood sugar, heart disease, and other digestive problems. Kale, rocket leaves (Arugula), spinach, mustard green, bethua, fenugreek leaves( methi).
Fruits are an excellent source of vitamins, minerals, fiber, and antioxidants. Fruits play a very important role in keeping us healthy and boosting immunity to fight against many infections and diseases.
Since some fruits are high caloric fruits and it’s difficult to include them in 900 calorie diet plan because of calorie limitations, we can try low-calorie fruits like apples, pear, oranges, grapefruits, melons, pineapple, berries, and many more.
6. Hydrated Drinks:
Water is 100% calorie-free, it can help you in weight loss in many ways and may even suppress your hunger if consumed before meals. It boosts your metabolism and makes your physical activity (exercise) easier.
How Does 900 Calorie Diet Works?
When you are severely obese (BMI 30-40) or you want to shed a few kgs for any special occasion then this diet plan might be helpful for you.
This meal plan is going to be very interesting because you will have a different menu for every day so you don’t get bored and get motivated to stick to this diet plan for the entire seven days. But before we get into the actual meal plan let’s just quickly understand how our body works in losing weight.
Three macronutrients are essential for your body and that your body needs daily to function properly. These are proteins Carbohydrates and Fats. A protein takes more time to digest and metabolize in your body in comparison to carbohydrates or fats.
That means proteins burn more calories in processing time. As it takes a long time to digest it makes you feel fuller for a longer period. So a high protein low carb and low-fat diet will result in quick weight loss.
A low-carb diet emphasizes unlimited protein and fats while severely limiting your carb intake. When carb intake is very low your body can then use fatty acids and ketones as its primary resource of energy.
900 cal diet plans may help you to lose weight around 2-3 kg per week.
900 Calorie Indian Diet Plan For Weight Loss
|Early Morning||½ Medium Banana +Glass of water||Around 53|
|Breakfast||2 millets idli or 2 small uttapam with coconut curry leaves chutney||200|
|Mid-morning||Lemon Water 1 glass without sugar||Negligible|
|Lunch||2 small roti (25- gram flour) + sprout moong Dal ( 1 small Katori) + Roasted Veg 1 cup + cucumber salad||289|
|Evening||Green tea/Black Tea/ Black Coffee + 10 kernels of pistachios||40|
|Dinner (6-7 pm)||2 small size besan roti +1 small Katori homemade curd||350|
|Total Calories:932 calories|
|Early morning||6-7 Overnight soaked almonds + glass of water||Around 49|
|Breakfast||Oats(25 grams) in milk (150 ml)+ half banana||307|
|Mid-morning||Lemon water without sugar 1 glass (200ml)||Negligible|
|Lunch||Brown Rice(1 small bowl) + spinach dal curry(1 bowl) +1 cup salad(cucumber)||304|
|Evening||Watermelon (100 grams)||30|
|Dinner||2 medium size uttapam (add lauki (bottle gourd, onion, capsicum, ginger, coriander) + 1 quarter plate salad||240|
|Early morning||Warm water with lemon in one glass||Negligible|
|Breakfast||2 large hard-boiled eggs with 2 multigrain bread or 2 multigrain grilled paneer sandwich( no fat n cheese)||300|
|Mid-morning||Buttermilk low fat (1 glass)||61|
|Lunch||2 small roti( 25grams) +lauki channa dal 1 bowl+ salad||290|
|Evening||A handful of roasted channa + green tea||60|
|Dinner||Mix veg homemade soup + sauté veg||194|
|Early morning||2 walnuts + 1 glass of warm or detox water||52|
|Breakfast||Overnight chia oats pudding (1/4 cup oats, 2 tablespoons chia seeds) + ½ seasonal fruit||300|
|Mid-morning||1 small orange||45|
|Lunch||1 roti + 1 bowl dal + 1 bowl cucumber raita + sauté seasonal vegetables||280|
|Dinner||Quinoa salad (1 cup)||250|
|Total Calories: 927|
|Early morning||1 glass of warm water + lemon||Negligible|
|Breakfast||1 bowl of vegetable daliya||300|
|Mid-morning||Coconut water 1 glass||19|
|Lunch||Grilled fish 2 fillets + stir-fried vegetables 1 cup||327|
|Evening||Green tea or Black Tea + 1 medium orange||50|
|Dinner||Lentil soup 1 bowl||240|
|Total Calories: 936|
|Early morning||1 glass warm water + lemon+ 1 banana small||90|
|Breakfast||Avocado Sandwich with whole wheat multigrain bread||290|
|Lunch||Mix Vegetable Dal Khichdi||205|
|Evening||Chia seeds drink ( in 1 glass of water add 1 tsp chia seeds)||67|
|Dinner||Chickpea Salad with no oil||250|
|Total Calories: 921|
|Early morning||Lemon Warm water 1 glass||Negligible|
|Breakfast||2 Hard boiled eggs with 2 whole wheat bread||354|
|Mid-morning||1 glass of low-fat buttermilk||98|
|Lunch||Mix veg oats 1 bowl+ salad 1 cup||250|
|Evening||Watermelon 100 gram||30|
|Dinner||Oil-free chicken soup 1cup||200|
|Total Calories: 932|
Side Effects And Limitations :
Getting calories below the recommended intake may lead to many side effects like feeling hungry, fatigue, constipation, nausea, headache, and dizziness. You don’t need to have all these symptoms but yes you might feel some that will go away in a week or so.
Some people experience severe side effects like gallstones. The reason behind this is when we eat fewer calories our body burns fat as a source of energy that forces the liver to secrete more cholesterol into bile that can form gallstones.
This diet is not suitable if you are a Pregnant woman, a Breastfeeding mom, have an Eating Disorder, or are below 18 years old.
You might lose weight quickly by consuming limited calories in your diet but it is not sustainable for a long period of time because you can’t get enough of what your body needs to stay healthy by limiting very low calories.
How Do I Maintain My Weight After Losing Weight?
Unfortunately, a lot of people who lose weight ended up gaining it back. Practicing simple things on daily basis can help in maintaining weight management.
Exercise more often (min 40 min per day), be mindful of eating especially carbs and fat-rich food, get enough sleep, Eating Breakfast every day, keep an eye on portion size, eat more protein, and plan ahead are a few tips.
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Apart from this, we have covered many useful posts in the diet and nutrition category if you wish you can check them out.