Every individual’s weight loss journey is subjective. While some witness tangible results with regular exercise, some prefer a healthy diet to kickstart their metabolism along with exercise. You’d be surprised to know that research suggests that 95% of the people who lose weight regain it within two years due to a lack of a sustainable approach.
If you are experiencing a challenging time shedding those extra pounds or have been finding it hard to stick to your “new diet,” be assured that you aren’t the only one. Experiencing roadblocks like these during your weight loss journey is typical.
To get you out of this vicious cycle, we have a healthy and sustainable 7-day diet plan for weight loss that you can consider indulging in.
What are the Benefits of a Healthy Diet Plan for Weight Loss?
You must have heard the phrase that “80% of your weight loss is influenced by the food you are eating and the remaining 20% by the activity levels.”
Believe it or not, our diet plays a significant role in regulating our body’s metabolism, which, in turn, regulates our weight loss results.
If you are wondering how a healthy diet plan can help with weight loss, the following are a few benefits worth exploring:
Sustainable weight loss – If your goal is to lose weight in a healthy and sustained manner without any crash diets, sticking to a diet sheet for weight loss can be a game-changer.
Boosted energy levels – Eating nutrient-dense foods provides sustained energy throughout the day, which should help curb fatigue and support an active lifestyle.
Improved metabolism – Metabolism triggers the efficient burning of calories to promote weight loss. Eating foods that regulate your metabolism is thus ideal for your weight loss journey.
Improved digestion – A fiber-rich diet often promotes healthy digestion, reduces bloating, and helps with weight loss goals.
7-Day Diet Plan for Weight Loss
Before we highlight more information about this weight loss diet, we have to consider that every person’s body and nutritional needs are different.
This weight loss diet plan intends to give you a template meal plan that you can follow to aid in your weight loss journey. Ideally, you want to listen to your body, prioritize eating healthy, and ensure you are not promoting undernutrition for losing weight.
Let us walk you through the breakdown of the 7-day weight loss diet plan:
Day 1
Breakfast
| | Indian Option | Western Option |
| Items | Masala Oats – Oats cooked with spices, vegetables, and a hint of turmeric | Avocado Toast with Poached Egg – Whole grain toast topped with mashed avocado and a perfectly poached egg. |
| Calorie breakdown | 300 calories | 350 calories |
Lunch
| | Indian Option | Western Option |
| Items | Dal with Brown Rice / Roti and a Bowl of Vegetable stir fry with grilled paneer, chicken, or protein of choice. | Quinoa Bowl with Grilled Chicken – Quinoa topped with grilled chicken, mixed greens, and a light balsamic vinaigrette. |
| Calorie breakdown | 500 calories | 450 calories |
Snack
| | Indian Option | Western Option |
| Items | Fruit Chaat | Greek Yogurt with Berries |
| Calorie breakdown | 150 calories | 200 calories |
Dinner
| | Indian Option | Western Option |
| Items | Chickpea Salad – A refreshing salad with chickpeas, cucumbers, tomatoes, and a lemon-curd dressing. | Baked Salmon with Quinoa and steamed asparagus on the side. |
| Calorie breakdown | 400 calories | 550 calories |
Day 2
Breakfast
| | Indian Option | Western Option |
| Items | Upma (Semolina Porridge) with Vegetables | Smoothie Bowl with blended berries, banana, and almond milk, topped with granola. |
| Calorie breakdown | 320 calories | 350 calories |
Lunch
| | Indian Option | Western Option |
| Items | Spinach and Paneer/Chicken Wrap with whole wheat wrap or roti as the base. | Turkey and Avocado Salad with turkey slices, avocado, cherry tomatoes, and a light lemon dressing. |
| Calorie breakdown | 450 calories | 420 calories |
Snack
| | Indian Option | Western Option |
| Items | Almond and Date Energy Bites | Hummus with Sliced Bell Peppers |
| Calorie breakdown | 180 calories | 120 calories |
Dinner
| | Indian Option | Western Option |
| Items | Pulao with Mixed Vegetables and protein of choice, be it paneer, beans, or chicken. | Stir-fried tofu with Brown Rice and a mix of veggies. |
| Calorie breakdown | 480 calories | 550 calories |
Day 3
Breakfast
| | Indian Option | Western Option |
| Items | Dhokla (Steamed Lentil Cake) with Mint Chutney. | Chia Seed Pudding with almond milk, topped with sliced strawberries. |
| Calorie breakdown | 300 calories | 350 calories |
Lunch
| | Indian Option | Western Option |
| Items | Baingan Bharta (Roasted Eggplant Curry) with a grain of choice like white or brown rice, quinoa, roti, millet, etc. | Caprese Sandwich with fresh mozzarella, tomatoes, basil, and a drizzle of balsamic glaze. |
| Calorie breakdown | 500 calories | 420 calories |
Snack
| | Indian Option | Western Option |
| Items | Roasted Spiced Chickpeas sprinkled with Indian spices like cumin powder, chili powder, chaat masala, etc. | Cottage Cheese and Pineapple Skewers |
| Calorie breakdown | 150 calories | 180 calories |
Dinner
| | Indian Option | Western Option |
| Items | Chicken Curry with Brown Rice: Substitute chicken for vegetarian or vegan options if you don’t eat chicken. | Colorful vegetable stir-fry with tofu served over a bed of jasmine rice. |
| Calorie breakdown | 550 calories | 500 calories |
Day 4
Breakfast
| | Indian Option | Western Option |
| Items | Poha cooked with colorful veggies and a sprinkle of roasted peanuts. | Fluffy whole grain pancakes topped with a mix of berries. |
| Calorie breakdown | 300 calories | 350 calories |
Lunch
| | Indian Option | Western Option |
| Items | A protein-packed salad with various lentils, tomatoes, cucumbers, and mint dressing. | Quinoa mixed with black beans, corn, and avocado, drizzled with lime dressing. |
| Calorie breakdown | 400 calories | 450 calories |
Snack
| | Indian Option | Western Option |
| Items | Fruit raita with seasonal fruits, chaat masala, rock salt, and honey. | Nut or trail mix. |
| Calorie breakdown | 200 calories | 200 calories |
Dinner
| | Indian Option | Western Option |
| Items | Chicken or vegetable biriyani | Grilled shrimp with cous cous and vegetables. |
| Calorie breakdown | 500 calories (appx) | 550 calories |
Day 5
Breakfast
| | Indian Option | Western Option |
| Items | An omelet with onions, tomatoes, and spices, served with whole wheat toast. | A refreshing acai bowl topped with granola, sliced bananas, and a drizzle of honey. |
| Calorie breakdown | 320 calories | 350 calories |
Lunch
| | Indian Option | Western Option |
| Items | Whole wheat wrap filled with sautéed spinach and tofu. | Quinoa salad with cherry tomatoes, cucumber, and crumbled feta cheese. |
| Calorie breakdown | 450 calories | 420 calories |
Snack
| | Indian Option | Western Option |
| Items | Roasted makhana | Greek yogurt parfait |
| Calorie breakdown | 150 calories | 200 calories |
Dinner
| | Indian Option | Western Option |
| Items | Fish curry with brown rice | Veggie burger with sweet potato fries |
| Calorie breakdown | 500 calories | 550 calories |
Day 6
Breakfast
| | Indian Option | Western Option |
| Items | Moong dal cheela with mint chutney | Peanut butter and banana toast |
| Calorie breakdown | 300 calories | 350 calories |
Lunch
| | Indian Option | Western Option |
| Items | Rajma chawal with roasted papad, onion slices, and green chutney. | Caesar salad with grilled chicken. |
| Calorie breakdown | 500 calories | 450 calories |
Snack
| | Indian Option | Western Option |
| Items | Green tea, roasted chana, or fruit slices like apples, guava, oranges, etc. | Dark chocolate and almonds |
| Calorie breakdown | 200 calories | 200 calories |
Dinner
| | Indian Option | Western Option |
| Items | Grilled chicken tikka with whole wheat naan on the side. | Baked cod with roasted vegetables. |
| Calorie breakdown | 550 calories | 500 calories |
Day 7
Breakfast
| | Indian Option | Western Option |
| Items | Idli with coconut chutney | Oatmeal with berries |
| Calorie breakdown | 320 calories | 350 calories |
Lunch
| | Indian Option | Western Option |
| Items | Roti with a side of curry and sabzi of choice. | Quinoa bowl with cherry tomatoes, olives, feta cheese, and a lemon-tahini dressing. |
| Calorie breakdown | 450-500 calories | 420 calories |
Snack
| | Indian Option | Western Option |
| Items | Mixed nuts and dried fruits | Carrots and bell peppers with a dip of choice like hummus, ranch, etc. |
| Calorie breakdown | 200 calories | 180 calories |
Dinner
| | Indian Option | Western Option |
| Items | Tandoori-spiced vegetable skewers served with nutty brown rice. | Stir-fried shrimp with broccoli and brown rice. |
| Calorie breakdown | 500 calories | 550 calories |
How Does AKARA by AAYNA Fit into Your Weight Loss Journey?
We discussed briefly in the beginning that weight loss is a subjective, never linear journey. So, you might lose a significant amount of weight initially and then hit a plateau where you have difficulty shedding the stubborn fat pockets and gaining a smoother body contour.
This is where AKARA’s specialized, non-invasive, safe weight loss programs come into the picture. Here’s a breakdown for a better understanding:
AKARA Body Transformation Program – Upper Body & Lower Body – Shapes and tones parts of your upper and lower body including arms, abdomen, bra fat/back fat, love handles, thighs, butts, and calves.
AKARA Bulge Removal – Get rid of stubborn pockets of fat and bulge on the body that’s not reducing despite diet and exercise.
AKARA Cellulite Program – Eliminate localized and resistant fat by 70% and promote skin toning.
AKARA Mommy Makeover – Regain your pre-pregnancy weight, and contours and get back in shape.
AKARA Slim Legs Program – Say goodbye to sagging thighs and excess fat around the thigh region for a slimmer and more contoured appearance.
AKARA Slim and Tone – It has multiple benefits, including treating cellulite, building collagen, and repairing skin laxity for a more toned appearance.
Which kind of weight loss program will benefit your body type and physical attributes can be best assessed with an initial consultation with our weight loss specialists at AKARA. Kindly schedule your consultation for the same.
Conclusion
Dedicated diet programs for weight loss can positively change your life and also have a positive impact on your health. From improving your body’s metabolism to contouring your appearance, the benefits are extensive and worth paying attention to. This comprehensive diet plan is a perfect option for beginners starting their weight loss journey. If you have more doubts and need personalized guidance for optimal weight loss, schedule your consultation with us today!
