What is a Good Diet Plan for Weight Loss?

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Quick Weight Loss: Try These Fast Weight Diet Plans - Lose 5kg in 5 days!!

Losing weight doesn't have to be a struggle. By following several strategies in this article, you can find some simple ways to ensure that your weight stays in check—no matter how much you eat or how little exercise you get. Before we begin to plan your diet, let us first understand the factors that influence your weight loss plans.

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Weight Loss Diet Plans

Here are the top diet plans for improving your overall health.

The Mediterranean diet

The Mediterranean diet has been held up as the ideal way to ensure optimal health, avoid disease and live a long life for quite some time now. This is because it offers lasting health benefits and is a viable food source.

How does it work?

The Mediterranean diet is based on foods that have historically been consumed by people in countries such as Italy and Greece. It is abundant in

  • fruits and vegetables entire grains
  • olive oil fish nuts lentils
  • Moderate consumption of poultry, eggs, and dairy products is recommended, whereas red meat consumption is discouraged.

Furthermore, the Mediterranean diet restricts:

  • refined grains
  • trans fatty acids
  • foods that have been heavily processed, such as processed meats and sugar

Health Advantages

The focus on minimally processed foods and plants in this diet has been linked to a lower risk of several chronic illnesses and an enhanced life expectancy. According to research, the Mediterranean diet may help avoid some malignancies.

The DASH diet

The DASH diet, or Dietary Approaches to Stop Hypertension, is a dietary regimen meant to help treat or prevent high blood pressure, sometimes known clinically as hypertension.

It tensions the need of eating enough fruits and vegetables, nutritious grains, and lean meats. Minimal amounts of salt, red meat, artificial sweeteners, and fat are present.

Many people claim to have lost weight while following the DASH diet, even though it is not intended as a weight loss regimen.

How does it work?

The DASH diet suggests specified portions of certain food categories. The amount of servings you should consume is determined by your daily calorie consumption.

This is what a typical DASH diet follower may eat:

  • five veggie servings
  • five fruit servings
  • Intake of seven servings of whole grains and other healthful carbs
  • 2 servings of low-fat dairy products
  • two servings of lean meats or less

Furthermore, it is advised to ingest nuts and seeds two to three times every week.

Health Advantages

Researchers have shown that the DASH diet may reduce cardiovascular risk factors such as blood pressure. Lower risk of developing breast and colorectal cancers is another potential benefit.

Meal Plan for the Paleo Diet

There is no one "correct" way to eat for everyone, and palaeolithic people survived on a range of diets based on what was available at the time and where they lived around the globe.

Some ate a low-carb diet heavy on animal items, whereas others ate a high-carb diet rich in vegetables.

Consider this a broad suggestion, not a rule. All of this may be tailored to your requirements and tastes.

Here are the essentials:

  • Eat lean meats, seafood, poultry, eggs, greens, fruit, nuts, seeds, spices, herbs, and healthy oils.
  • It's best to cut down or eliminate your use of processed foods, sugary beverages, wheat, dairy, legumes, artificial sweeteners, vegetable oils, margarine, and trans fats.

Intermittent fasting

Intermittent fasting is a dietary practice that alternates between periods of fasting and eating.

There are other methods, like the 16/8 technique, which entails restricting your calorie consumption to 8 hours each day. There's also the 5:2 approach, which limits your daily calorie consumption to 500-600 calories twice a week.

While it is most often associated with weight reduction, intermittent fasting may have profound advantages for both your body and mind.

How it works

Intermittent fasting limits the amount of time you may eat, which is a straightforward strategy to cut calories. This may result in weight loss unless you compensate by eating excessively during permitted eating hours.

Advantages for Health

Intermittent fasting has been related to anti-ageing effects, enhanced insulin sensitivity, better brain health, lower inflammation, and several other advantages.

Low carbohydrate diets

Among the most well-liked plans for losing weight are low-carb diets. The Atkins diet, keto diet and low carb, high fat (LCHF) diet are among examples.

Some types cut carbohydrates more significantly than others. For example, ultra low carb diets like the keto diet limit this macronutrient to less than 10% of total calories, compared to 30% or less for other kinds.

How it works

Low-carb diets limit your carbohydrate consumption in favour of protein and fat.

They are often richer in protein than low-fat diets, which is significant since protein may help control your hunger, increase your metabolism, and preserve muscle mass.

Advantages for Health

Scientists have shown that those who eat fewer carbohydrates had lower instances of heart disease risk factors including high cholesterol and blood pressure. They may also improve blood sugar and insulin levels in persons with type 2 diabetes.

You may lose weight on a wide variety of diets, each of which has its own set of advantages. All of these diets have been demonstrated to help people lose weight, but the one you select should be based on your tastes and eating habits. As a result, you increase your chances of success in the long run.

Furthermore, it is recommended that you discuss your medical history with your doctor before beginning any new diet. Ask for their advice on which option is most suitable for your situation.

After deciding to change your eating habits, a certified dietitian may guide you through the diet's guidelines and assist you in creating meal plans that you will truly like following.

Factors you should consider for Weight Loss

In this weight loss article, we will discuss the steps that promote weight loss and where to go after successful weight loss. Many things affect your ability to lose weight, but before we go into detail, let’s see what kinds of factors influence your body's ability to burn fats.

Regular exercise:

Toning your body with a regular workout regime will help you burn those extra calories. It is also a great way to reduce tension and improve sleep.

Increasing Age:

With the increase in age, your metabolism slows down leading to more weight gain. This happens because muscle cells are replaced by fat cells which slows metabolism. It is normal to grow weight along with age, but it is necessary to make changes in lifestyle to make sure you do not gain weight. 

Keeping yourself hydrated:

Having enough water a day helps in improving metabolic rate. People often mistake thirst for hunger leading to increased intake of food and weight gain. 

Getting enough Sleep:

Having enough sleep of at least 6 hours is necessary for your weight loss plans to work. Without enough sleep, your body needs more energy and increases appetite. 

Being in tension:

Tension increases cortisol levels which increases your weight and overeating. So try to maintain a work-life balance and have a calming environment around you. Too much thinking can be avoided.

Medications and medical conditions:

Hormonal conditions such as thyroid, PCOS, etc are known to increase weight significantly. There are many diseases such as diabetes which also can induce weight gain. 

Few medications such as certain tabs can cause carbohydrate cravings, increase appetite, increase body fat, etc.

In such cases consult your physician and dietician to provide you with proper guidance.

Genetic factor:

Genetic factors greatly influence your weight and also your appetite. It affects the place your body fat is stored and also the amount of fat to be stored. 


Love thyself. It is important to not let external factors disturb your peace and also to love and pamper your body from time to time. It greatly helps to manage your tension.

Foods to eat during your diet

1. Proteins: 

Include protein sources such as Tofu, paneer, chicken, fish and other sea foods, legumes, eggs, nuts, etc.

2. Vegetables:

Cauliflower, broccoli,  carrots, sweet potato, turnips, green leafy vegetables, cabbage, okra, tomatoes, eggplant, etc.

3. Fruits:

Pineapple, watermelon, avocado, berries, oranges, mango, banana, guava, apples, etc fruits could be very effective for weight loss.

4. Nuts:

Almonds, peanuts, watermelon seeds, walnuts, etc can be included in your diet.

5. Herbs: 

Coriander, mint, curry leaves, dried fenugreek, etc are best for enhancing flavours and also rich in nutrients.

6. Spices:

Indian spices are known to improve weight loss plans. Spices like cumin, black pepper, mustard, ginger, garlic, fenugreek, turmeric, cardamom, cinnamon, etc can be integrated into your daily diet.

7. Legumes:

Kidney beans, chickpeas, and lentils are great sources of protein and fibre.

8. Whole grains:

Brown rice, red rice, millets, buckwheat, quinoa, oats, wheat, etc are the staples you can include in your diet

9. Seeds: 

Chia seeds, flax seeds Fats: Ghee, coconut oil, olive oil, mustard oil, and sesame oil are some of the healthy fat sources which are low in saturated fatty oils

Foods to avoid during your diet:

1. Alcohol:

Alcohol is empty calories (calories with fewer nutrients), so it is better to avoid or minimize alcohol intake.

2. Trans-fats:

Margarine, vanaspati, etc increase LDL or bad cholesterol in your body increasing heart risks.

3. Sugars and sweeteners:

Sugar-rich foods like candies, chocolates, sweets, ice creams, cookies, etc, and sweeteners like sugar, honey, condensed milk, etc can waste your daily workout and add more empty calories.

4. Deep-fried foods:

Fried foods like crispy chicken, french fries, chips, snacks, etc also add up more calories

5. Sweetened beverages/ soft drinks:

Your colas, packaged fruit drinks, etc contain added sugars which you need to avoid at any cost

While it is good to follow diets strictly, it was also necessary to satisfy your cravings once in a while occasionally. If not you might break down and overindulge yourself, which then would be difficult to control. 

Diet Plan for Weight Loss

A weight-loss diet is a very important thing to do if you are trying to lose weight. And by that, I mean a diet that is consistently high enough to cause the person to feel full and satisfied, without resorting to malnutrition.

Here is a simple diet chart that you can follow based on the Indian food menu to regulate your calorie intake and give sufficient nutrients to your body.


Early morning:

1 glass of cucumber and mint detox water or 1 glass of  ginger and lemon detox water


Paneer sandwich or 2 brown rice idlis with sambar


Multi-grain roti with mixed vegetable curry


Unsweetened green tea 


Tofu/paneer/ chicken with a green leafy salad 



Early morning

1 glass of cucumber and mint detox water or 1 glass of  ginger and lemon detox water


Chana dal pancakes with vegetables or a glass of milk with bread and fruits


Brown rice with dal or chickpea curry


Veg paratha with raita


Early morning

1 glass of detox water


Vegetable uttapam with sambar


Multi-grain roti with mixed vegetable curry including chicken/tofu


Unsweetened green tea 


Brown rice with vegetables and palak paneer


Early morning

1 glass of detox water


Yogurt with sliced fruits or vegetable poha


Multigrain roti with mixed vegetable curry or brown rice with dal and vegetable curry


Unsweetened green tea 


Chana curry with rice and green vegetable salad


Early morning

1 glass of detox water


Vegetable Dalia (broken wheat) and a glass of milk


Sambar with brown rice 


Unsweetened green tea 


Tofu with mixed vegetables



Early morning

1 glass of detox water


Multigrain paratha with sliced papaya  


Mixed vegetable Kadai


Unsweetened green tea 


Lentil pancake with tofu masala


Early morning

1 glass of detox water


Buckwheat porridge (kuttu ka atta) with fruit salad


Millets with dal khichdi


Unsweetened green tea 


Masala tofu with vegetable curry or any meat (chicken, fish, prawns, etc) with multi-grain roti


It is important to not deviate from this plan and follow this diet strictly. Also, have a cheat day once a month to satisfy your cravings.

Healthy snack recipes to have it in between your meals:

Roasted nuts: 

Nuts such as almonds, pecans, peanuts, walnuts, and seeds like pumpkin and watermelon seeds can be taken either roasted form or even without roast.


Add your favourite fruits to unsweetened yoghurt 


Add tahini and lemon juice to your mixer or food processor first and blend them. Add a little olive oil, cooked chickpeas, cumin powder, salt, and little garlic at once and blend them. This recipe works with salads and cucumber.

Vegetable soup:

Saute onions and add chopped mixed vegetables to boiling water. boil it for an hour. Discard vegetables from the soup and salt to your taste. The vegetable-loaded soup is rich in nutrients and low in fat and calories.

Spiced or normal buttermilk:

To a cup of curd or unflavoured yoghurt, add green chilli, a few sprigs of coriander, half an inch of ginger, and 1 lime juice and blend it. Filter the drink and voila! Your spiced buttermilk best suited for summer is ready to drink and have it any time.


Include your favourite greens and veggies with sprouted moong dal (whole green gram). Add salt, black pepper, and lime juice as per your taste. You can make any other salad with low cards as per your preference

Smoothies and protein shake:

There are several ways and recipes for smoothies and protein shakes. One of the favourites among them is the peanut butter protein shake. To a half cup of almond milk, add 1 scoop of vanilla protein powder, 1 tablespoon cocoa powder, 1 banana, and half a tablespoon of peanut butter. Blend this mixture and add water or ice cubes if required. 

Tips and tricks to Lose Weight

Here are some tips to shed some pounds off effectively

  • Include plant-based food in your diet
  • Stay hydrated
  • Pre-plan your meals
  • Cut down alcohol
  • Never skip breakfast
  • Have an active lifestyle
  • Make healthier choices
  • Monitor your calorie intake
  • Choose a diet according to your health and with proper research and consultation
  • Include high fibre food
  • Take your meals on regular timings
  • If you want to add some supplements t your diet to enhance your weight loss process then you can visit our website of Mars by GHC where you can purchase our Weight Loss Max product.

Take Away 

Weight loss is a lengthy process but with enough discipline and a good diet, you can boost your weight loss progress. 

A proper diet will help you to cut down on empty calories, burn fat, and properly supplement your body with the required nutrients. 

Lifestyle and diet changes written in this article will greatly help you to lose weight and maintain a healthy lifestyle.  

Frequently Asked Questions:

1. What to avoid while trying to lose weight? 

Foods to eat during your diet:

  • Proteins: 
  • Vegetables
  • Fruits
  • Nuts
  • Herbs
  • Spices
  • Legumes
  • Whole grains
  • Seeds

Foods to avoid during your diet 

  • Alcohol
  • Trans-fats
  • Sugars and sweeteners
  • Deep-fried foods
  • Sweetened beverages/ soft drinks

2. Which fruits help in weight loss?

  • Grapefruit. 
  • Apples. 
  • Berries. 
  • Stone Fruits.
  • Passion Fruit.
  • Rhubarb. 
  • Kiwifruit. 
  • Melons.


  1. Valeria Tosti, Beatrice Bertozzi, Luigi Fontana, 2018 Mar, Health Benefits of the Mediterranean Diet: Metabolic and Molecular Mechanisms
  2. Hima J. Challa; Muhammad Atif Ameer; Kalyan R. Uppaluri, May 2022, DASH Diet To Stop Hypertension
  3. Krista A Varady, Sofia Cienfuegos, Mark Ezpeleta, Kelsey Gabel, 2021 Oct, Cardiometabolic Benefits of Intermittent Fasting
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