South Indian Diet Plan | Sample Diet Chart

This is a simple diet chart my doctor suggested me. Now I have become overweight. I have stopped exercising completely. I am sitting and working for a very long time (5 to 6 hours a day minimum). Recent days, I started taking more restaurant foods and lost control over my food diet. I started baking and making some homemade snacks. This made me to eat more and more food in the name of tasting. I could feel myself heavy and the weight scale shows that I am 4 kgs overweight. When I recently visited the hospital, the doctor asked me to make minor modifications in the food diet. Her advice was to shed off the last 4 kgs. Luckily, she was a south Indian and hence she suggested me a few alterations in the diet. It was really interesting to see her simple alterations. But only those who are 2 to 6 kgs overweight can take over these alterations and reduce weight. I hope this will be useful for many of you. So trying to draft her suggestions in this post.

She asked me to do the following BASIC STEPS

1. Do a 30 to 40 minutes exercise. It may be walking, jogging or kinda zumba dance workouts.
2. Do some yoga or meditation. This helps to control our senses over food.
3. Drink 3 to 4 liters of water. Although it is tough in this winter, we can never achieve a weight loss without drinking enough  water.
4. Cut off biriyani, broiler chicken, all purpose flour parotta, fried snacks, pizzas, bakery items, ice creams and snacks. You might have a single piece of any of these, once in a week. (as a cheat diet)
5. Drink a green tea per day. Drink a cup of warm water after every meal. Drink a cup of water 20 minutes before any meal.
6. Use only gingelly oil, olive oil or coconut oil for cooking. No REFINED OIL.

Please keep in mind that this is so generic. You can adjust as per your taste and calorie needs. You can lose 2 to 6 kgs of your overweight in 6-8 weeks of time. The weight loss will not be sudden one. There is no much diet style food. It is simply some alterations.

Diet Chart for Women (20 to 45 years)

Morning
half cup of your regular tea or coffee

Breakfast ( millets only 3 times a week)
3 idlis with any kind of chutney
2 small chapathis with light side dish
3/4 cup wheat upmas
3/4 cup millet pongals
1 cup millet porridge with butter milk
1 cup of oats (any style)

Mid-Morning
Green Tea and 1 Marie Biscuit (optional) or
Flavored Buttermilk

Lunch
Take a simple, small size salad at the beginning.
3/4 cup of rice with usual sambhar or any veg style or non-veg style kuzhambu with 1 cup of vegetable side dish or
1 cup of any variety rice with 1 cup of vegetable side dish or
3 small chapatis with gravy or dhal and 1 cup of vegetables side dish

Evening Snacks
half cup of you coffee or tea
2 fiber biscuits or a bowl of unbuttered popcorns or curd vada or 2 kozhukattai

Dinner
2 small chapathis with light side dish
3/4 cup wheat upmas
occasionally 2 dosas or idlis

Late Night
Popcorns or Soups

Diet Chart for Men (20 years to 45 years)

Morning
half cup of your regular tea or coffee

Breakfast ( millets only 3 times a week)
5 idlis with any kind of chutney
3 small chapathis with light side dish
1 cup wheat upmas
1 cup millet pongals
1 and half cup millet porridge with butter milk
1 and half cup of oats (any style)

Mid-Morning
Green Tea and 1 Marie Biscuit (optional) or
2 cups of Flavored Buttermilk

Lunch
Take a simple, small size salad at the beginning.
1 and half cup of rice with usual sambhar or any veg style or non-veg style kuzhambu with 1 cup of vegetable side dish or
1 and half cup of any variety rice with 1 cup of vegetable side dish or
4 to 5 small chapatis with gravy or dhal and 1 cup of vegetables side dish

Evening Snacks
half cup of you coffee or tea
3 fiber biscuits or a bowl of unbuttered popcorns or curd vada or a cup of sundal

Dinner
3 small chapathis with light side dish
1 and half cup wheat upmas
occasionally 3 dosas or idlis

Late Night
Popcorns or Soups