Indian Diet Plan for Men to Lose Weight

Bharath Varma Avs
Apr 21, 2018 · 3 min read

A lot of men in India face the problem of excess weight. In India, most of the teenagers find themselves indulged in studies neglecting any kind of physical activities. This happens due to pressure of Indian parents on children to study well and earn a good job.

Having a job might be a necessity but staying fit and healthy must be mandatory for all men. In the adolescence age, time of Indian men is consumed by studies that gives rise to stress and lack of exposure to any physical activity increases the fat level in the body. The problem of over weight is all over the world.

Here is a complete 6 time meal-diet plan that will help you reduce the amount of calorie intake in a day and would help you stay thin and burn fat along with physical activity.

Meal 1

  • Whole Grain Cereals with Apple

Oats are an excellent source of essential vitamins like biotin, folic acid, thiamine, vitamin E, and also elements like iron and zinc.

Oats with Apple to lose weight
  • 5 egg whites 1 whole egg

Meal 2

  • Protein drink
  • Apple
  • Nuts

Walnuts, Almonds, Cashews and Peanuts etc. are nutrient rich food that contribute to a very healthy diet.

Nuts for men to lose weight

Meal 3

  • Chicken breast

Chicken breasts are one of the best source of lean protein.

  • Large garden salad with avocado

Most veggies have just 25 calories per 1/2-cup serving and are packed with vitamins and minerals. So a salad is always a good choice to be added.

Garden Salad with avocado to lose weight

Meal 4

  • Strawberries, apple
  • 6 Egg whites (without the yolk — yellow part in the figure)
Complete eggs

Meal 5

  • Protein Drink
Protein Shake
  • Banana

Meal 6

  • Fish/tuna

Fish has low fat, low calories and is a great source of Omega-3 fatty acids

Tuna for women to gain weight
  • Large Garden Salad
Garden Salad to lose fat

Bonus Tip

Drink 10–12 glasses of water without fail and get 7–8 hours sleep daily.

It takes nearly 8 seconds to hit the clap icon 50 times for the above article. Take your own time :)

The above article is originally posted on Svasth, a publication that provides diet plans for body building men and women with different fitness goals.


Bharath Varma Avs

Written by



Svasth stands for Health. This medium blog provides clear cut explanation about every diet and workout plan for different body building goals. Svasth aims to educate gym going individuals about the basic knowledge of healthy food and role of a quality diet plan in body building.

Welcome to a place where words matter. On Medium, smart voices and original ideas take center stage - with no ads in sight. Watch
Follow all the topics you care about, and we’ll deliver the best stories for you to your homepage and inbox. Explore
Get unlimited access to the best stories on Medium — and support writers while you’re at it. Just $5/month. Upgrade