5 Kg Weight Loss in 1 Month: Indian Diet Chart for Female (Veg and Non Veg)

Short answer: eat about 1,300 to 1,550 kcal a day of normal Indian home food, with protein at every meal, using the 7 day chart below. Most women lose 2 to 4 kg in the first month on a plan like this. 5 kg is realistic if you start with more weight to lose, for example if you are well above your healthy weight and this is your first proper diet.

5 Kg Weight Loss in 1 Month Diet Chart for Female (7 Days)

Every day, add 1 small fruit mid-morning (guava, apple or pear) and keep chai to 2 cups with 1 tsp sugar in all. A katori is about 150 ml. A phulka is made from 30 g of dough. Use 1 tsp oil per cooked dish.

Day	Breakfast	Lunch	Evening	Dinner	Non-veg swap	kcal (veg / non-veg)
Mon	2 oats besan chillas + 1 katori curd	2 phulka + 1 katori moong dal + 1 katori sabzi + salad + curd	1 glass chaas + 1 cup roasted makhana	2 phulka + 1 katori rajma + 1 katori palak sabzi	egg bhurji (2 eggs) at breakfast, 100 g chicken curry at dinner	1,520 / 1,400
Tue	2 besan chillas + 1 katori curd + 6 almonds	3/4 katori rice + 1 katori toor dal + 1 katori sabzi + salad + curd	25 g roasted chana	2 phulka + 50 g paneer sabzi + 1 katori palak sabzi	100 g fish curry in place of dal at lunch	1,540 / 1,550
Wed	1 katori poha with peas + 1 katori curd	2 phulka + 1 katori masoor dal + 1 katori sabzi + salad + curd	1 katori sprouts chaat	1 katori moong dal khichdi + 1 katori sabzi + curd	1 boiled egg at breakfast, 100 g chicken curry at lunch	1,470 / 1,330
Thu	2 moong dal chillas + 1 katori curd	2 phulka + 1 katori chole (low oil) + 1 katori sabzi + salad	1 glass chaas + 15 g peanuts	2 phulka + 1 katori moong dal + 1 katori palak sabzi + curd	1 boiled egg in the evening, 100 g fish curry at dinner	1,400 / 1,370
Fri	2 idli + 1 katori sambar	2 phulka + 1 katori toor dal + 1 katori karela or lauki sabzi + curd	1 katori sprouts chaat + 1 glass chaas	2 phulka + 100 g tofu bhurji + 1 katori sabzi	1 boiled egg at breakfast, 100 g chicken curry at dinner	1,500 / 1,430
Sat	1 katori vegetable daliya + 1 katori curd	3/4 katori rice + 1 katori rajma + 1 katori sabzi + salad	1 glass chaas + 25 g roasted chana	2 phulka + 1 katori masoor dal + 1 katori palak sabzi + curd	egg bhurji (2 eggs) at dinner	1,490 / 1,330
Sun	60 g paneer bhurji + 1 phulka	2 phulka + 1 katori moong dal + 1 katori sabzi + salad + curd	25 g roasted chana + 6 almonds	1 bowl dal soup + 2 phulka + 1 katori sabzi + curd	egg bhurji (2 eggs) at breakfast, 100 g chicken curry at dinner	1,390 / 1,490

How This Adds Up

Most women in India burn about 1,800 to 2,100 kcal a day. This chart sits at 1,330 to 1,550, so the daily gap is roughly 400 to 600 kcal. Over 30 days that is 12,000 to 18,000 kcal, and one kilo of body fat is about 7,700 kcal, so the food alone accounts for about 2 kg of fat. Add the water weight that usually drops in the first week and a 20 minute daily walk, and the scale typically shows 2 to 4 kg by day 30. If you start heavier, your daily burn is higher, the gap grows to 800 kcal or more on the same food, and 5 kg in the first month becomes a realistic number. Getting 5 kg out of a smaller body means eating far less, which costs muscle and rarely lasts.

Who Can Realistically Lose 5 Kg in a Month?

A safe pace for most people is 0.5 to 1 kg a week, which is 2 to 4 kg a month. You are more likely to reach 5 kg in month one if you have a lot of weight to lose, you are just starting (the first month moves fastest), and your current eating has obvious leaks such as sugary chai, fried snacks or large dinners that this chart removes. If you are already close to your healthy weight, 2 to 3 kg is a good month. If you have PCOS, thyroid issues or diabetes, the numbers can work differently. The DietGhar team covers how PCOS changes what works in this PCOS diet guide.

What to expect in month one, by starting weight

These are ranges for a woman eating home food at about 1,300 to 1,550 kcal, walking 20 minutes a day and sticking to the chart most days. Your own number can land outside the range, and a missed week moves it.

Starting weight	Typical loss in 30 days	Is 5 kg realistic?
Under 60 kg	1.5 to 2.5 kg	No. Aim for 2 kg and keep your muscle.
60 to 70 kg	2 to 3 kg	Unlikely in one month.
70 to 80 kg	2.5 to 4 kg	Only with a very steady month.
80 to 90 kg	3 to 4.5 kg	Possible if you rarely skip the chart.
Above 90 kg	4 to 5 kg	Yes, this is where 5 kg is a fair target.

Hinglish mein: agar aapka weight 70 kg se kam hai to 1 mahine mein 2 se 3 kg achha result hai. 5 kg tabhi realistic hai jab weight kaafi zyada ho. Zyada tez jaane ke liye bahut kam khana pada to muscle jaata hai aur weight wapas aa jaata hai.

What Your Daily Diet Needs to Look Like

For most women in India (sedentary to moderately active), a weight-loss target sits at 1,200 to 1,400 calories per day. Men typically need 1,500 to 1,800. Use the DietGhar calorie calculator for a number specific to your height, weight, and activity level.

Protein is the single biggest gap in most Indian weight-loss diets. Thin dal, occasional paneer, curd at dinner adds up to roughly 35 to 45g per day, when the fat-loss target is closer to 60 to 80g. Without enough protein, you lose muscle alongside fat, which slows metabolism and makes maintaining results harder. Make protein the anchor of every meal: dal at lunch and dinner as the main dish (not a thin side), curd daily, eggs or chicken if you eat them, paneer or tofu if you prefer vegetarian.

On timing: eat within 30 to 60 minutes of waking, keep dinner before 8 PM, and aim for a 10 to 12 hour overnight gap between dinner and next morning's breakfast.

Full 7 Day Chart With Calories and Protein

This is the same week with the veg and non-veg days written out in full, plus calories, protein and a portion note for each day. Each day is given twice, once as a vegetarian day and once as a non-veg day. You can mix them. Eat the veg column Monday to Friday and the non-veg column at the weekend, or the other way round.

What the numbers mean. Calories and protein are estimates for home cooking with about 1 tsp of oil per cooked dish, worked out from standard IFCT 2017 and NIN food values. Treat them as plus or minus 10 percent. A katori here is about 150 ml. Phulka is a 30 g raw dough roti. Veg days come to about 1,400 to 1,550 kcal and 58 to 70 g protein. Non-veg days come to about 1,350 to 1,550 kcal and 55 to 80 g protein.

Honest pace. A plan at this level usually gives 0.5 to 1 kg of fat loss a week. In 30 days that means about 2 to 4 kg for most women, and 5 kg only if you start with more weight to lose. If a chart promises 5 kg in a month for everyone, it is cutting calories too hard.

Day	Vegetarian day	Non-veg day	Approx. kcal (veg / non-veg)	Protein (veg / non-veg)	Portion note
Mon	Breakfast: 2 oats and besan chillas + 1 katori curd Mid-morning: chai, 2 cups a day (1 tsp sugar in all) + 1 small fruit (guava, apple or pear) Lunch: 2 phulka + 1 katori moong dal + 1 katori seasonal sabzi + big plate of salad + 1 katori curd Evening: 1 glass chaas + 1 cup roasted makhana Dinner: 2 phulka + 1 katori rajma + 1 katori palak or methi sabzi	Breakfast: 2 egg bhurji + 1 phulka Mid-morning: chai, 2 cups a day (1 tsp sugar in all) + 1 small fruit (guava, apple or pear) Lunch: 2 phulka + 1 katori moong dal + 1 katori seasonal sabzi + big plate of salad + 1 katori curd Evening: 1 glass chaas + 1 cup roasted makhana Dinner: 2 phulka + 100 g chicken curry (light gravy) + 1 katori palak or methi sabzi + big plate of salad	1520 / 1400	66 g / 74 g	Dal is the main dish, not a thin side. One katori is about 150 ml cooked.
Tue	Breakfast: 2 besan chillas + 1 katori curd Mid-morning: chai, 2 cups a day (1 tsp sugar in all) + 1 small fruit (guava, apple or pear) + 6 almonds Lunch: 3/4 katori rice + 1 katori toor dal + 1 katori seasonal sabzi + big plate of salad + 1 katori curd Evening: 25 g roasted chana Dinner: 2 phulka + 50 g paneer sabzi + 1 katori palak or methi sabzi + big plate of salad	Breakfast: 2 besan chillas + 1 katori curd Mid-morning: chai, 2 cups a day (1 tsp sugar in all) + 1 small fruit (guava, apple or pear) + 6 almonds Lunch: 3/4 katori rice + 100 g fish curry (light gravy) + 1 katori seasonal sabzi + big plate of salad + 1 katori curd Evening: 25 g roasted chana Dinner: 2 phulka + 1 katori toor dal + 1 katori palak or methi sabzi + 1 katori curd	1540 / 1550	68 g / 76 g	Rice is 3/4 katori, with the dal and sabzi doing most of the plate.
Wed	Breakfast: 1 katori poha with peas + 1 katori curd Mid-morning: chai, 2 cups a day (1 tsp sugar in all) + 1 small fruit (guava, apple or pear) + 6 almonds Lunch: 2 phulka + 1 katori masoor dal + 1 katori seasonal sabzi + big plate of salad + 1 katori curd Evening: 1 katori sprouts chaat Dinner: 1 katori moong dal khichdi + 1 katori seasonal sabzi + 1 katori curd	Breakfast: 1 katori poha with peas + 1 boiled egg + 1 katori curd Mid-morning: chai, 2 cups a day (1 tsp sugar in all) + 1 small fruit (guava, apple or pear) Lunch: 2 phulka + 100 g chicken curry (light gravy) + 1 katori seasonal sabzi + big plate of salad Evening: 1 glass chaas + 1 cup roasted makhana Dinner: 1 katori moong dal khichdi + 1 katori seasonal sabzi + 1 katori curd	1470 / 1330	61 g / 64 g	Sprouts chaat in the evening replaces biscuits and namkeen.
Thu	Breakfast: 2 moong dal chillas + 1 katori curd Mid-morning: chai, 2 cups a day (1 tsp sugar in all) + 1 small fruit (guava, apple or pear) Lunch: 2 phulka + 1 katori chole (low oil) + 1 katori seasonal sabzi + big plate of salad Evening: 1 glass chaas + 15 g peanuts Dinner: 2 phulka + 1 katori moong dal + 1 katori palak or methi sabzi + 1 katori curd	Breakfast: 2 moong dal chillas + 1 katori curd Mid-morning: chai, 2 cups a day (1 tsp sugar in all) + 1 small fruit (guava, apple or pear) Lunch: 2 phulka + 1 katori chole (low oil) + 1 katori seasonal sabzi + big plate of salad Evening: 1 glass chaas + 1 boiled egg Dinner: 2 phulka + 100 g fish curry (light gravy) + 1 katori palak or methi sabzi + big plate of salad	1400 / 1370	60 g / 72 g	Chole cooked in 1 tsp oil for the whole pot, not a restaurant version.
Fri	Breakfast: 2 idli with sambar Mid-morning: chai, 2 cups a day (1 tsp sugar in all) + 1 small fruit (guava, apple or pear) + 6 almonds Lunch: 2 phulka + 1 katori toor dal + 1 katori karela sabzi + big plate of salad + 1 katori curd Evening: 1 katori sprouts chaat + 1 glass chaas Dinner: 2 phulka + 100 g tofu bhurji + 1 katori seasonal sabzi + big plate of salad	Breakfast: 2 idli with sambar + 1 boiled egg Mid-morning: chai, 2 cups a day (1 tsp sugar in all) + 1 small fruit (guava, apple or pear) + 6 almonds Lunch: 2 phulka + 1 katori toor dal + 1 katori karela sabzi + big plate of salad + 1 katori curd Evening: 1 katori sprouts chaat Dinner: 2 phulka + 100 g chicken curry (light gravy) + 1 katori seasonal sabzi + big plate of salad	1500 / 1430	70 g / 75 g	Karela or any bitter sabzi is optional. Swap for lauki or beans if you dislike it.
Sat	Breakfast: 1 katori vegetable daliya + 1 katori curd Mid-morning: chai, 2 cups a day (1 tsp sugar in all) + 1 small fruit (guava, apple or pear) Lunch: 3/4 katori rice + 1 katori rajma + 1 katori seasonal sabzi + big plate of salad Evening: 1 glass chaas + 25 g roasted chana Dinner: 2 phulka + 1 katori masoor dal + 1 katori palak or methi sabzi + 1 katori curd	Breakfast: 1 katori vegetable daliya + 1 katori curd Mid-morning: chai, 2 cups a day (1 tsp sugar in all) + 1 small fruit (guava, apple or pear) Lunch: 3/4 katori rice + 1 katori rajma + 1 katori seasonal sabzi + big plate of salad Evening: 1 glass chaas + 25 g roasted chana Dinner: 2 phulka + 2 egg bhurji + 1 katori palak or methi sabzi	1490 / 1330	63 g / 56 g	Weekend lunch can stay at rice. Keep the portion and add the salad first.
Sun	Breakfast: 60 g paneer bhurji + 1 phulka Mid-morning: chai, 2 cups a day (1 tsp sugar in all) + 1 small fruit (guava, apple or pear) Lunch: 2 phulka + 1 katori moong dal + 1 katori seasonal sabzi + big plate of salad + 1 katori curd Evening: 25 g roasted chana + 6 almonds Dinner: 1 bowl vegetable or dal soup + 2 phulka + 1 katori seasonal sabzi + 1 katori curd	Breakfast: 2 egg bhurji + 1 phulka Mid-morning: chai, 2 cups a day (1 tsp sugar in all) + 1 small fruit (guava, apple or pear) Lunch: 2 phulka + 1 katori moong dal + 1 katori seasonal sabzi + big plate of salad + 1 katori curd Evening: 25 g roasted chana + 6 almonds Dinner: 1 bowl vegetable or dal soup + 2 phulka + 100 g chicken curry (light gravy) + 1 katori seasonal sabzi	1390 / 1490	58 g / 78 g	Soup before dinner makes a smaller dinner easier. Weigh yourself once a week, not daily.

How to read the chart

• Protein first. Dal, eggs, chicken, fish, paneer or tofu goes on the plate before the roti or rice.
• If a veg day ends below 55 g protein, add one more katori of dal or a glass of chaas. That is roughly +7 g for +120 kcal.
• Roti and rice portions: 2 phulkas or 3/4 katori rice per meal. A third roti is about +80 kcal.
• Oil: 1 tsp per cooked dish. Measure it for a week and you will know your own number.
• Chai: 2 cups a day with 1 tsp sugar in all. More sugar or more cups adds 50 to 100 kcal a day.
• Men: add 1 phulka at lunch and 1 at dinner, and a larger katori of dal. That takes the day to about 1,600 to 1,700 kcal.
• Weigh once a week, same morning, same scale. Daily weight swings by 1 to 2 kg with salt and water.

For a longer list of what a katori of anything costs in calories, see our calories in Indian food guide. If your goal is a lower fixed number, read who a 1200 calorie plan suits first. And if the scale stops moving in week three, this plateau guide explains why.

One Day in Detail, With Meal Times

The plan below targets approximately 1,300 calories for women and 1,600 to 1,700 calories for men (men add one extra roti at lunch and a larger dal portion). Non-veg swaps are listed alongside each meal.

Early Morning (6:30 to 7 AM)

Warm water with the juice of half a lemon and a small piece of grated ginger. If you soaked methi seeds overnight, have a teaspoon of those in water at this time. This is not a meal, just a way to get digestion moving before breakfast.

Breakfast (8 to 9 AM)

• Vegetarian: 2 oats chillas (rolled oats, besan, grated carrot, onion, green chilli) + half cup plain curd + green chutney.
• Non-veg: 2-egg bhurji (scrambled with onion and tomato, half teaspoon oil) + 1 phulka or 1 slice whole wheat toast.

Mid-Morning (11 AM)

1 small seasonal fruit, guava, apple, or pear. If you need something more filling, a small handful of roasted chana (about 25 to 30g) works well here. Skip fruit juice entirely.

Lunch (1 to 2 PM)

• Vegetarian: 2 phulkas + 1 katori moong dal (medium consistency, not watery) + 1 cup bhindi or lauki sabzi + small bowl plain curd + salad (cucumber, onion, lemon).
• Non-veg: Same base, but replace dal with 80 to 100g grilled or lightly stir-fried chicken (no cream sauce). Or keep the dal and add 2 boiled eggs on the side.

Evening Snack (4 to 5 PM)

1 cup plain chaas (buttermilk with jeera and pudina) + a small handful of roasted makhana or unsalted peanuts. Alternatively, green tea with 5 to 6 soaked almonds. Skip biscuits, namkeen, and packaged snacks entirely at this slot. The snack is about preventing extreme hunger at dinner, not about eating for pleasure.

Dinner (7 to 7:30 PM)

• Vegetarian: 1 to 2 phulkas + 1 bowl rajma or arhar dal + sauteed greens (palak, methi, or beans with minimal oil and garlic) + small bowl curd.
• Non-veg: 2 phulkas + 80g chicken curry (light gravy, no cream) or fish in a simple tomato-based curry + salad.

Optional before bed: A small cup of haldi doodh (low-fat milk + pinch of turmeric). Skip if you are not hungry. Total approximate calories for women: 1,250 to 1,350. Men add one extra roti at lunch and a larger dal portion to reach 1,600 to 1,700.

Keep It Varied Through the Week

Eating the same meals every day leads to boredom and usually to dropping the plan by week two. For breakfast, rotate between poha with peas, besan or moong dal chillas, daliya upma, and 2 idlis with sambar. Non-veg days: a 2-egg omelette with onion and tomato plus a phulka works well and keeps protein high. For lunch, swap white rice for brown rice 3 days a week, try khichdi (rice and moong dal, made thick) on one day, and use bajra or jowar rotis instead of wheat rotis at least twice a week. For non-veg lunches, replace dal with grilled chicken or fish in a thin curry alongside the usual sabzi and salad.

Foods to Cut Back On

You do not need to eliminate anything permanently. These are the biggest calorie leaks in most Indian diets:

• Maida-based items (pav, naan, samosas, kachori): limit to once a week during active weight loss.
• Packaged juices: A 200ml carton delivers the sugar of 4 to 5 fruits with none of the fiber. Plain chaas or lemon water are better.
• Deep-fried evening snacks: Pakoras, bhujia, and namkeen are easy to overeat. Roasted makhana or chana satisfy the crunch craving with far fewer calories.
• Large rice portions: One cup cooked is reasonable. Fill the rest of your plate with dal and sabzi.
• Sugar in chai: Two cups with 2 teaspoons each adds 80 to 100 calories daily. Switch to jaggery in small amounts or go unsweetened.

Quick Do's and Don'ts

• Do drink 2.5 to 3 litres of water daily and eat every 3 to 4 hours to prevent extreme hunger.
• Do add a 20 minute walk after lunch or dinner and prioritise 7 to 8 hours of sleep (less than 6 hours raises the hunger hormone ghrelin).
• Do track your weekly average weight, not daily readings, which swing by 1 to 2 kg based on salt, water, and digestion.
• Don't skip meals hoping to save calories; it typically backfires with a larger portion at the next meal.
• Don't follow plans that cut entire food groups. Eliminating roti, rice, or dal permanently is a setup for a rebound.

When a Generic Plan Reaches Its Limit

This plan works well for healthy adults with no underlying conditions. It is a general structure, and general structures have limits.

If you have PCOS, thyroid issues, diabetes, or have followed multiple plans without seeing results, something specific is likely getting in the way. With PCOS, thyroid issues or diabetes, or if you are pregnant or breastfeeding, please follow your doctor's advice and do not start a calorie-restricted plan without them. Insulin resistance in PCOS changes which foods work and how carbohydrate timing matters. Thyroid disorders affect the calorie calculations entirely. A plan that was never adjusted for your body's actual metabolism will keep producing the same frustrating results.

The DietGhar team builds personalised Indian meal plans that account for your health history, food preferences, and lifestyle. Plans are made by our nutritionists, not an app. If a plan built for your body sounds more useful than adapting a generic one, see the DietGhar plans here. For more condition-specific articles and meal ideas, browse the DietGhar blog.

If you would like this chart written around your height, weight, routine and the food your family actually cooks, our nutritionists can do that and adjust it as you go. Plans start at Rs 499 for 15 days. Message us on WhatsApp at +91 78382 49321.

This is general food information, not medical advice. Please follow your doctor's advice, and do not change or stop any medicine because of a diet chart.

Frequently Asked Questions

What is a good 5 kg weight loss in 1 month diet plan?

A plan of about 1,300 to 1,550 kcal a day built on home food: a protein breakfast such as chilla, poha with curd or eggs, 2 phulkas or 3/4 katori rice with a full katori of dal at lunch, a light evening snack like chaas or roasted chana, and an early dinner. The 7 day chart at the top of this page follows that pattern. Most women lose 2 to 4 kg on it in a month, and those starting heavier can reach 5 kg.

What should a 5 kg weight loss in 1 month diet chart for female include?

Protein at every meal (dal, curd, paneer, sprouts, eggs, chicken or fish), measured roti or rice, two katoris of vegetables a day, one fruit, 1 tsp oil per dish and chai with very little sugar. It should land near 1,300 to 1,500 kcal for most women. A chart that drops below 1,200 kcal to force 5 kg usually costs muscle and energy.

How to lose 5 kgs in a month?

Eat less than you burn every single day, by a steady margin. On this chart that gap is about 400 to 600 kcal for most women and 800 or more for women who start heavier, because a heavier body burns more. Keep protein high so you lose fat and not muscle, walk 20 minutes a day, sleep 7 to 8 hours, and weigh yourself once a week. The heavier you start, the more likely 5 kg is.

If I want to lose 5 kg in a month, what should I cut first?

Start with the biggest leaks: sugar in chai, fried evening snacks, packaged juice, maida items like naan and pav, and large rice portions at dinner. Cutting these alone often removes 300 to 500 kcal a day without making meals feel small. Then follow the chart for portions.

Is there a 5 kg weight loss in 1 month Indian diet plan for vegetarians?

Yes. The veg column of the chart gets 58 to 70 g protein a day from dal, chana, rajma, paneer, tofu, curd and sprouts, with no eggs or meat. The common mistake is a thin dal on the side. Make it a full katori and treat it as the main dish.

What is the best diet plan to lose 5 kg in a month without starving?

One that keeps you full: three meals and two small snacks, protein and fibre in each, and no meal skipped. In our experience hunger comes from a skipped breakfast or a long gap between meals far more often than from the calorie number itself. If you are hungry all day on this chart, add a katori of dal or a glass of chaas before cutting anything else.

Is a 1 month 5 kg weight loss diet plan safe?

For most healthy adults, losing 0.5 to 1 kg a week is safe. 5 kg in a month is at the top of that range, so it is safe mainly for people starting heavier. If you are pregnant, breastfeeding, or have diabetes, thyroid issues, PCOS or a heart or kidney condition, check with your doctor before cutting calories.

1 month me 5 kg weight loss kaise kare?

1 month me 5 kg possible hai, lekin sabke liye nahi. Agar aapka weight zyada hai aur aap pehli baar sahi diet shuru kar rahi hain, to pehle mahine 5 kg aa sakta hai. Zyadatar logon ke liye safe pace 2 se 4 kg mahina hai. Roz lagbhag 1,300 se 1,500 kcal rakhiye, har meal me dal, paneer, dahi, egg ya chicken lijiye, 2 phulka ya 3/4 katori chawal, chai me kam cheeni, raat ka khana 8 baje se pehle, aur roz 20 minute walk kijiye. Upar diya 7 din ka chart follow kijiye aur hafte me ek baar weight check kijiye.

Where can I get a 5kg weight loss in 1 month diet chart to save?

The chart image near the top of this page is made to be saved. Long press it on your phone and save it to your gallery. It has all 7 days with veg meals and the non-veg swaps.

What diet to lose 5 kg in a month works with Indian home food?

Regular ghar ka khana is fine. What changes is the portion: 2 phulkas or 3/4 katori rice per meal, a full katori of dal or 100 g chicken or fish, a big plate of salad, and 1 tsp oil per dish. Bajra or jowar roti two or three times a week adds variety.

Can I lose 5 kg just by dieting, without exercise?

Food does most of the work. A 20 minute daily walk is enough on top of this chart, and it helps keep muscle while you lose fat. If you cannot walk because of an injury, diet alone still works, just a little slower.

How long before I see visible results?

Most people feel less bloated within the first week and see the scale move by week two. By the end of week four, most women on this chart have lost 2 to 4 kg and notice their clothes fitting differently. Give it a full month before you decide whether it is working.

How many calories should a woman eat to lose weight in India?

Most adult women who are lightly active lose weight steadily at about 1,300 to 1,500 kcal a day, a gap of 400 to 700 kcal from a typical maintenance of 1,800 to 2,100. Smaller women and women who sit most of the day may need the lower end. Going below 1,200 kcal without a nutritionist is not a good idea.

How much protein do I need on a 1,400 calorie Indian diet?

Aim for about 60 to 75 g a day. Vegetarian days land near 55 to 70 g unless dal portions are a full katori twice a day plus curd, paneer, sprouts or tofu. If a veg day ends below 55 g, add one more katori of dal or a glass of chaas.