The cuisine of South India is amazing. The aroma of curry leaves, the sound of mustard seeds pop, and nutty chutney with hot pickle and perfect dosa are mouth-watering. However, it is easy to overeat any dish of south India and gain weight. Here is the South Indian diet chart for weight loss.
You may starve with protein powders and salads. Simply change your eating habits somewhat. We have prepared a south Indian diet chart, also foods to eat and avoid, and also given lifestyle modifications to make.
What you should do before going to the New South Indian Diet
See Your Doctor
Table of Contents
Your physician will calculate the BMR and BMI, monitor blood pressure and present medication, and then understand if you should lower weight and why. It will help you do the following:
Note Down Your Weight Loss Goal
Unless you note your weight loss goal, you will not able to manage it. Do planning and execution, which are essential to lower weight. Make a deadline of one week and note down how much weight you wish to lower, for example, I wish to drop 1.5-2 kgs in one week.”
Make Realistic Weight loss goals
Is it possible to lower 10 kgs in one week? It may possible for some people, you will lower more water weight and muscle mass, which in turn help to slow down metabolism. You will regain weight, and immunity will boost. Fad diets are called fads for some reason. Slow weight loss is the best, and it will provide you time to manage a new lifestyle and stay focused.
Kitchen Makeover
Store your cabinets and fridge with whole foods. Use ragi in place of white rice. Purchase multigrain atta, whole pulses, pure clarified butter, veggies, whole fat milk, fatty fish, chicken breast, and eggs if you are a nonvegetarian. Toss all the junk food and add homemade deep-fried food, vegetable oils, refined sugar, etc. Keep reading more about the south Indian diet for weight loss.
South Indian Diet Chart of 7-Day for Weight Loss
Day 1 (1500 Calories)
Early Morning (6:00 a.m.)
Have 1 cup warm water and honey and half lime juice
Breakfast (7:00 a.m.)
Eat one small bowl sambar with 3 millet idlis
or have 2 egg whites with half a small bowl of peanut and one cup green tea and coconut chutney
Mid-Morning (10:00 a.m.)
Eat one medium apple or some grapes
Lunch (12:30-1:00 p.m.)
Eat vegetable curry with two ragi balls and one cup rasam and one cup buttermilk
Post-Lunch (3:30-4:00 p.m.)
Have 2 Marie biscuits with one cup of green tea
Dinner (7:00 p.m.)
Have one medium bowl of vegetable curry with 2 Rotis, one cup spinach daal, and one small bowl of curd
Bed Time (10:00 p.m.)
Have one cup of warm milk with one pinch of turmeric.
Total Calories Taken –
1489
Why This Works
Warm water with honey and lime boosts your beginning of day and metabolism. It helps to control internal pH and increase immunity. Millet idlis are very healthy, and coconut chutney with peanuts will offer healthy fats and protein to your body. Choose egg or sambar as a source of lean protein, which will help you stay active for the whole day. Green tea will help to remove toxins and prevent hunger pangs. Grapes or apples are the best sources of minerals and vitamins. Ragi balls give energy, fiber, and calcium. Eat any vegetable curry and one cup of rasam to help your body function. Adding curd and buttermilk helps to increase digestive system strength and boost immunity. Eating Marie biscuits may not seem healthy but it will help to relax with one cup of green tea. Skip having brown or white rice for dinner and eat only two Rotis. You can eat one extra cup of daal if you are hungrier. Consuming warm milk and turmeric will stop you from snacking on junk and boost better sleep.
Day 1 Exercise Plan
- Warm-up – 10 mins
- Crunches – 2 sets (15 reps)
- Rope jumping – 3 sets (50 reps)
- Bicycle crunches – 2 sets (15 reps)
- Sit-ups – 2 sets (15 reps)
- Leg-up crunches – 2 sets (15 reps)
- Flutter kicks – 2 sets (30 reps)
- Russian twist – 2 sets (25 reps)
- Brisk walk – 10 minutes
- Scissor legs – 2 sets (15 reps)
- Leg raises – 2 sets (15 reps)
- Cool off by performing some stretching workout
How You Will Feel After the End Of Day 1
After the end of day 1, you will feel refreshed and keep active. Managing a diet plan will help to eat healthily and enough. If you work out after more time, you will feel body pain and need to warm up and cool off in the right way before and after exercise. Make sure to check with your physician to start the cardio workout.
Day 2 (1400 Calories)
Early Morning (6:00 a.m.)
Drink one cup of warm water with honey and half lemon juice
Breakfast (7:00 a.m.)
Eat two medium Rava dosas with one cup black coffee and onion and tomato chutney, eat 4 almonds and one cup of black coffee
Mid-Morning (10:00 a.m.)
Have one cup of cut fruits
Lunch (12:30-1:00 p.m.)
In lunch eat 2 Rotis, one small bowl of brown rice, one cup sambar, one cup Bendekai Gojju, one cup buttermilk, and carrot and cucumber salad
Post-Lunch (3:30-4:00 p.m.)
After lunch eat 1 boiled egg, one cup of black coffee, and boiled peanuts 20g
Dinner (7:00 p.m.)
Eat one cup mix daal, 2 Rotis, one medium bowl of chicken curry, or vegetable Kadalai curry, or onion, cucumber, or tomato salad with one small cup of low-fat curd
Bed Time (10:00 p.m.)
Before sleeping drink one cup of warm milk with one pinch of turmeric
Why does this work?
Honey with warm water in the morning helps to promote immunity. Rava dosa is healthy and crispy. Use clarified or olive oil to make the dosa. Almonds have loaded with healthy fats and vitamin E. Black coffee without cream and sugar helps to suppress appetite, and caffeine content helps you stay active. Eating one cup of fruit will prevent cravings till lunch. Eat protein-rich foods like chicken, fish, pulses, egg, or legumes to promote metabolism and lower appetite. Curd or buttermilk keeps your metabolism and digestion active. And warm milk with turmeric before bed help to rest better.
Day 2 Exercise Plan
- Warm-up – 10 mins
- Brisk walk – 10 mins
- Bicep curls (2.5 kg) – 2 sets (12 reps)
- Cross cycling – 15 minutes
- Hammer curls (2.5 kg) – 2 sets (12 reps)
- Front raises (2.5 kg) – 2 sets (12 reps)
- Triceps extension (2.5 kg) – 2 sets (12 reps)
- Lateral raises (2.5 kg) – 2 sets (12 reps)
- Bent over rowing (2.5 kg) – 2 sets (12 reps)
- Lat pulldowns (set weight at 20 or 30 kg)- 3 sets (12 reps)
- Lunges with medicine ball twist
- Cool off stretches
Tip: Take 10 seconds of rest between every set.
How You Will Feel After the End of Day 2
After the end of day 2, you will feel active and begin coping with a new lifestyle. Your body will respond positively, and you will understand it. It will motivate you to continue with day 3.
Day 3 (1200 Calories)
Early Morning (6:00 a.m.)
Drink one cup fenugreek seeds water (seeds soaked overnight)
Breakfast (7:00 a.m.)
Eat 4 almonds, ¼ cup Allam Pachadi, 3 Pesarattus, with 1 cup green tea
Mid-Morning (10:00 a.m.)
Drink one cup of freshly pressed fruit juice
Lunch (12:30-1:00 p.m.)
Eat one small bow beetroot Priyal, one cup daal, one small bowl of brown rice, one cup buttermilk, and one small cup of sprouts salad
Post-Lunch (3:30-4:00 p.m.)
Eat 6 pistachios and one cup of green tea
Dinner (7:00 p.m.)
Eat one cup vegetable kurma, 2 small multigrain atta parottas with one small bowl of curd, and one medium bowl of mixed daal
Bed Time (10:00 p.m.)
Drink one cup milk with one pinch of turmeric
Total Calories Ingested –
1209
Why This Works
Green moong or Pesarattus pancakes have plenty of protein and are best to start your day. Green tea helps to remove toxins and prevent hunger pangs. Fresh fruit provides a boost to immunity and the digestive system. Eat good protein and veggies with brown rice or other multigrain atta Parota for dinner or lunch. Buttermilk and curd offer good gut bacteria, which help indigestion. In-shell pistachios are the best source of nutrients and help you stay satiated. Consume warm milk and turmeric before you go to bed to better sleep.
Day 3 Exercise Plan
- Warm-up – 10 minutes
- Lying chest press – 3 sets (12 reps) (3 kg dumbbell)
- Brisk walking – 10 minutes
- Dumbbell pullover – 3 sets of (12 reps) (5 kg dumbbell)
- Inchworm push-ups – 2 sets of 10 reps
- Side plank – 2 sets (with 30-second hold)
- Forward elbow plank – 2 sets (with 30-60-seconds hold)
- Knee push-ups – 2 sets of (10 reps)
- Burpees – 2 sets of (10 reps)
- Cool off stretching exercise
How You Will Feel After the End Of Day 3
After the end of Day 3, you will see a slight difference in your look. That is because you would have dropped a good amount of water weight. You will feel active and muscles get definitions.
Day 4 (1200 Calories)
Early Morning (6:00 a.m.)
Drink one cup water of soaked Fenugreek seeds overnight
Breakfast (7:00 a.m.)
Drink 1 cup green tea and Quinoa upma
Mid-Morning (10:00 a.m.)
Have 4 almonds and Cucumber slices
Lunch (12:30-1:00 p.m.)
Eat one cup ridge ground daal, 1 small bowl of white rice, a half medium bowl of stir-fried tomato and carrots with one cup buttermilk and beetroot salad.
Post-Lunch (3:30-4:00 p.m.)
Eat 1 multigrain biscuit and one cup of black coffee
Dinner (7:00 p.m.)
Eat one cup mixed veg curry, 2 Rotis, half cup whole masoor dal, or one piece of grilled fish one small cup curd, cucumber, and carrot
Bed Time (10:00 p.m.)
Drink warm milk with one pinch of turmeric
Total Calories Consumed – 1185
Why This Works
Soaked Fenugreek seeds in water promote your digestion and metabolism. Quinoa upma is the best fiber and protein-loaded breakfast that has all types of semolina upma. Cucumber helps to hydrate and your stomach full till lunchtime.
Eating more veggies for lunch helps to keep the calorie count low and provides high nutritional benefits. Multigrain biscuits are filling and getting them with one cup of black coffee to prevent snack cravings. Fried fish or masoor daal increase protein in dinner. Do not skip drinking one cup of turmeric milk before sleeping better and waking refreshed.
Exercises
Warm-up – 10 minutes
Full squat – 3 sets (12 reps)
Spot jogging – 5 minutes
Forward lunges – 2 sets (12 reps)
Explosive squats – 3 sets (12 reps)
Explosive forward lunges – 2 sets (12 reps)
Box jump squat – 3 sets (10 reps)
Plie squat – 3 sets (10 reps)
Tap tap squats – 3 sets (10 reps)
Goblet squat – 3 sets (10 reps)
Cool off stretches
How You Will Feel After the End of Day 4
After the end of day 4, you will look slimmer, and love it. You will stop hunger all time and look forward.
Day 5 (1200 Calories)
Early Morning (6:00 a.m.)
Drink one cup water of 2 teaspoons-soaked Fenugreek (overnight)
Breakfast (7:00 a.m.)
Eat 2 putti with one cup green tea and one medium bowl Cherupayar Thoran
Mid-Morning (10:00 a.m.)
Drink one cup watermelon juice and eat 3 Almonds
Lunch (12:30-1:00 p.m.)
Eat 2 Rotis, one small bowl of coconut rice, 1 medium bowl of cauliflower Kootu, one cup palak daal, beetroot, carrot, one cup buttermilk, and cucumber salad
Post-Lunch (3:30-4:00 p.m.)
One cup unsalted popcorn and one cup black coffee
Dinner (7:00 p.m.)
Have one medium bowl of yellow daal or chicken curry, 2 Rotis, a small bowl of Bendakayi Gojju with cup of curd
Bed Time (10:00 p.m.)
Drink one cup milk with one pinch of turmeric
Total Calories Consumed – 1176
Why This Works
The diet adds healthy foods that will help to keep you satiated and offer nutrition to the body. It enhances taste buds with popcorn and black coffee.
Exercises
On this day take a rest. It’s your no-exercise day. You can walk in the park or take a rest. Rest is necessary to give time to your muscles to repair and restore and become stronger.
How You Will Feel After the End Of Day 5
You will feel energetic. Not because you don’t have to work out, but a break from a similar routine will give your brain and body the needed rest.
Day 6 (1700 Calories)
Early Morning (6:00 a.m.)
Drink one cup of warm water with honey and half lemon juice
Breakfast (7:00 a.m.)
Drink one cup black coffee or filter coffee with 1 teaspoon sugar, one medium bowl of vegetable stew, or one medium bowl of egg, with 2-3 Idiyappams
Mid-Morning (10:00 a.m.)
2 almonds with 1 banana
Lunch (12:30-1:00 p.m.)
Eat one small cup of Kothavarangai Puli Kootu, one medium cup of white rice, one cup of Sambar, one cup curd, and one small cup of Sevai pudding made with full-fat milk and jaggery.
Post-Lunch (3:30-4:00 p.m.)
Eat one cup of black coffee or one cup of coconut water with one multigrain biscuit
Dinner (7:00 p.m.)
Have one cup mushroom or chicken curry and half cup brown rice, and peas curry with one small cup of beans and cucumber, coconut curry, one cup curd, carrot, and one piece of dark chocolate
Bed Time (10:00 p.m.)
Drink one cup of warm milk with one pinch of turmeric
Total Calories Consumed –
1654
Why This Works
You consume 500 calories extra on this day. It will prevent your weight loss gained from plateauing, promote your metabolism, and keep your body guessing. This enhances brain function and taste buds. It is natural and healthy to add. Since you are eating more food on this day, do not let your body store the extra fat. Use extra energy for exercise.
Exercises
- Warm-up – 10 minutes
- Squats with bicep curls – 3 sets (12 reps)
- High knees – 2 sets of (25 reps)
- Squats with hammer curls – 3 sets (12 reps)
- Wall push-up – 3 sets of (15 reps)
- Wall squats – 3 sets of a 30-second hold
- Bridge – 3 sets of 12 reps
- Donkey kicks – 3 sets of 10 reps
- Leg up crunches – 3 sets (12 reps)
- Cat and cow pose – 3 sets (12 reps)
- Mountain climbers – 2 sets (15 reps)
- Cool off stretches
How You Will Feel After the End of Day 6
After the end of day 6, you will feel more positive and would wish to continue the new lifestyle. You will know your body better and begin consuming mindfully. Slowly, you will begin craving extra food or sweets. Keep that positively going on and move to Day 7.
Day 7 (1200 Calories)
Early Morning (6:00 a.m.)
Drink one cup water on fenugreek seeds of 2 teaspoons soak in the night
Breakfast (7:00 a.m.)
Eat one medium bowl of Pongal and coconut chutney and one cup of green tea
Mid-Morning (10:00 a.m.)
Have one cup coconut water
Lunch (12:30-1:00 p.m.)
Eat one medium bowl of Kerala style fish curry, or Mamidikaya Pappu with two Rotis, tomato, one medium bowl avail, and one small bowl of curd and cucumber salad
Post-Lunch (3:30-4:00 p.m.)
Eat one cup of moong sprout salad and 1 cup of green tea
Dinner (7:00 p.m.)
Eat one cup spinach daal, 2 Rotis, cucumber and tomato salad, stir-fried beetroot, and one cup curd
Bed Time (10:00 p.m.)
Drink one cup of warm milk with one pinch of turmeric
Total Calories Consumed – 1128
Why This Works
Pongal is the favorite breakfast of different people. The trick is to eat it in controlled portions and add ingredients that have low calories. Use almonds in place of pure ghee and cashews in place of butter or oil.
Coconut water is the best source of natural electrolytes that will help to balance the salts in the body. For dinner and lunch, manage the macros as you have been doing for the past few days. Sprouted moong salad is tasty and a strong immunity booster. You can take a break from biscuits of multigrain. On this day, you will work out, but the exercise will be less different from what you have been doing for some days.
Exercises
- Yoga
- Swimming
- Aerial yoga
- Jogging
- Dancing
- Zumba
- Calisthenics
- Bicycling
- Kickboxing
Complete your routine by doing meditation for 10 minutes. It will be hard in the starting but sit there, close your eyes and stop thinking. You cannot master the meditation technique but gradually you will become an expert and your mind will be in control.
How You Will Feel After The End Of Day 7
After the end of day 7, you will feel like a new person. No joke! additionally, you will feel immense satisfaction for not getting deviated from food habits. Your muscles and joints will not feel pain and you will begin to love workout.
What To Do After Day 7
After Day 7, you must keep going on a controlled and healthy diet. Continue exercise regularly and enjoy on cheat day so that you do not feel guilty about eating 500 calories extra on that day.
If you follow the diet plan given her, you will get bored of eating similar breakfasts and curries. Therefore, keep creating low-calorie recipes that improve your weight loss goals and lifestyle.
Foods To Eat and Avoid
Veggies
pumpkin, Bitter gourd, ridge gourd, green banana, squash, bottle gourd, turnip, onion, carrot, ginger, peas, tomato, radish, parsnip, garlic, scallions, beans,
Fruits
banana, papaya, kiwi, Apple, grapes, cucumber, passion fruit, berries, lemon, orange, lime, grapefruit.
Protein
Fish, lentils, beans, chicken breast, mushroom, tofu, and soy. Organ meat and red meat
Dairy
cheddar cheese, Full-fat dairy, full-fat yogurt, buttermilk, vegan butter, vegan milk. Low-fat milk, low-fat curd, cheese spread, mozzarella cheese, cream cheese
Fats And Oils
Olive oil, canola oil, clarified butter, coconut oil, peanut butter, sunflower butter, and rice bran oil. Mayonnaise, lard, vegetable oil, and Dalda.
Nuts And Seeds
walnuts, almonds, pine nuts, peanuts, macadamia, flaxseed, chia seeds, melon seeds, sunflower seeds, and Cashews
Herbs And Spices
basil, dill, cilantro, fennel, rosemary, oregano, mint, cayenne pepper, thyme, cardamom, cumin, cinnamon, clove, mace, and star anise, nutmeg.
Lifestyle Tweaks
Sleep to wake up early and fresh.
Drink one cup detox drink as soon as you wake up.
Sneak in a 30 – 45 minutes exercise if you are a morning exercise person.
Eat filling breakfast before heading out.
Eat when you are hungry
Stay hydrated by drinking 3 liters of water each day.
Try an evening exercise routine if you feel convenient.
Soak your feet or take a shower in warm water.
Skip snacking on junk
Do not use electronic devices before sleeping
Write or read a journal before you to bed
It is never easy when you have to remodel your diet and lifestyle. Read motivational quotes for weight loss and help others to lower weight