7 Day Diet Plan for Weight Loss


Sumaiya Hamid

December 20, 2021

7 Day Diet Plan for Weight Loss

No food will burn fat and make you lose weight but a holistic approach with a balanced meal plan with portion check and regular exercise will give you gradual and sustainable weight loss.

It is very important to keep a check on the portion size as it is not the food that causes weight gain but the amount you consume. The time at which the meal is taken also plays a role in digestion and absorption of meals and in direct weight loss.

Your routine must have an adequate intake of all nutrients to ensure the body is getting nourishment along with a sustainable diet for fat loss.

Here is a basic structure of a diet plan for weight loss you can follow to ensure gradual unwanted fat loss.


It is an important meal as the name suggests you are breaking your fast and your body’s metabolism is sluggish, a wholesome high-calorie meal can be taken for breakfast which can have eggs, chillas made of dals, idlis, avocado on toast, oats preparation – all can be fortified with vegetables to add bulk.


Fruits can be best consumed in the mid-morning, avoid juicing the fruit as this results in loss of vitamins and fibre. All seasonal fruits can be consumed keeping portion count in check.


Lunch must consist of good protein sources like lean cuts of chicken, fish, pulses, low-fat paneer combined with vegetable preparation and whole-grain cereals can be used to make chapatis. Always make sure that your plate contains 50% of vegetables which can be in salad/soup/curry/sabzi form.

Food sequencing i.e. starting with a portion of vegetables, then eating the protein source followed by the rice or chapati help in calorie check and portion size of carbohydrates is kept in check.


It can contain some dried fruits, nuts and seeds like almonds, walnuts, dates, flax seeds, pumpkin seeds, peanuts etc. A cup of green tea or black coffee can be consumed too during snack time.


Early dinner by sunset is researched to be most helpful in maintaining the circadian rhythm of the body and also avoiding digestive issues like bloating and acidity which can occur if one eats late dinner and hits the bed soon after.

Dinner must be wholesome but light. Our carbohydrate requirement of the body reduces by the end of the day as energy requirement is reduced so we can go easy on the portion of cereals in dinner which is the main source of carbohydrates. It’s best to stick to the protein sources mentioned for lunch clubbed with vegetables and a healthy combination of soups and salads or curries, small portions of brown rice, quinoa, red rice all fortified with vegetables can be consumed.

It's advised to avoid any bedtime snacks especially when on a healthy diet for fat loss and early dinner should be the last meal.

The below do’s and don’ts can be followed along with the effective diet for fat loss.


  • Get adequate sleep (minimum of 7-8 hours).
  • Keep a check on the portion count.
  • Embrace fibre within the sort of dish as mentioned within the diet.
  • Have meals on time. Keep at least a 3-hour interval between meals.
  • Follow a routine.
  • Create time for physical activity on a routine.
  • Keep drinking enough water.
  • Practice yoga daily to take care of a peaceful and stress-free mind.


  • Don't keep long gaps between meals.
  • Don't eat junk/processed food.
  • Don't skip meals.
  • Don't eat sweets/mithai/chocolate post meals.
  • Don't consume aerated drinks.
  • Don't smoke/consume alcohol.
  • Don't eat massive meals at once.

To sum it up it’s our entire lifestyle which will reflect in our food choices and portion size which in return will show on our body. A holistic way of living and eating with self-awareness is the key to sustainable fat loss.

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