Weight loss Diet Plan
Weight loss is not just about eating less; it’s about eating right. The foundation of a successful weight loss journey lies in choosing the right foods at the right time and in the right quantity. Make mindful choices, and you will be on your way to achieving a fine balance between health and taste.
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Nirva has been great help to everyone for shaping their lives and getting back on track
Incredibly amazing, supportive doctors, nutrition and yoga professionals, very prompt. I had been struggling to lose weight for a number of years. My bloating is gone, I lost weight and I have no more food craving.
~ Saqib Mahmood
“The meal recipes are delicious, easy to prepare, and nutritious. Since starting the programme, I have lost weight, toned up, and overall feel much better. This experience has been absolutely excellent.”
~ ~ Caroline M
My overall health has improved very much. My digestion improved, too. I lost weight and keep losing the extra kilograms. I love my diet. The diet is nothing of the western world, nothing you know!
~ ~ Deni Feri
Understanding the Weight Loss Diet Plan
What do we aim to achieve?
Our goal is simple yet impactful
to help you lose weight healthily and realistically and promote overall well-being by guiding you toward healthier eating habits.
The core principle is to eat the right foods at the right time and quantity.
There's no strict dieting or deprivation; we want you to be well-informed and make balanced choices that nourish your body.
We focus on building a routine that works for you: timely meals, warm and freshly cooked dishes, and staying hydrated with at least 2 litres of water daily.
Even if you're busy and time is a constraint, don't worry – planning, preparing and portioning meals in advance can help you stay consistent.
Together, we aim to cultivate habits that empower you for life!
As you start on a holistic journey with us, that not only helps you shed excess weight but also supports your gut health, energy, and sleep, we want you to be aware of and prioritise the good over the bad food choices.
Sample Diet Meal Plan
Citrus Honey Green Tea
Ingredients
- Freshly squeezed lemon juice - 3 tablespoons
- Honey - 1 teaspoon
- Boiling water - 2 teaspoons
- Hot water - ¾ cup
- Lemon zest, cut into thin slivers - 1 (2 inch) piece
- Freshly squeezed grapefruit juice - ½ Cup
- Green tea powder - 2 teaspoons
Preparation:
- Start by placing a fragrant pinch of lemon zest into your favourite large cup or mug.
- Pour in 2 teaspoons of boiling water, covering the zest to let it steep and release its vibrant flavours for about 3 minutes.
- Now, stir in a dash of green tea powder for a gentle energy boost.
- Add a splash of fresh grapefruit juice and a squeeze of tangy lemon juice to brighten the blend.
- Sweeten the mix with a swirl of honey for a touch of natural sweetness.
Citrus-Honey Green Tea is a nutrient-packed beverage that supports overall health and well-being.The lemon juice and zest provide a boost of vitamin C and antioxidants, enhancing immunity and digestion. Honey adds natural sweetness while promoting gut health, and grapefruit juice offers vitamins A and C, aiding metabolism and weight management.
Green tea powder is rich in catechins, which help boost metabolism, burn fat, and reduce the risk of chronic diseases.
Together, these ingredients create a refreshing drink that promotes detoxification, supports weight loss, and energises the body - a great way to start your day!
Basic Oats Porridge
Ingredients
- Steel-cut oats - 60g
- Water - 2/3 cup
- Unsweetened almond milk - 160ml
Preparation:
- 1. In a small saucepan over medium heat, combine 60g of steel-cut oats with 2/3 cup of water.
- 2. Bring the mixture to a gentle boil, stirring occasionally.
- 3. Cook for 2-3 minutes, stirring constantly, until the oats become soft and creamy.
- 4. Pour in 160 ml of unsweetened almond milk, stirring well to enhance the creaminess.
- 5. For a delightful finish, top with your favourite dry fruits and nuts—think almonds, walnuts, raisins, or dried cranberries.
This Steel-Cut Oats Recipe is a wholesome and nutritious breakfast option.
Steel-cut oats are rich in fibre, promoting healthy digestion and keeping you full for longer, which helps with weight management. Unsweetened almond milk adds a creamy texture while being low in calories and rich in vitamin E, supporting skin health. Optional toppings like dried fruits and nuts provide a boost of antioxidants, healthy fats, and essential nutrients.
This simple, hearty meal delivers sustained energy, making it an excellent choice for a healthy start to your day.
Vibrant Steamed Garden Salad
Ingredients
- Broccoli (cut into florets) - 1 cup
- Carrot - 1 cup
- Bell pepper - 1 cup
- Zucchini - 1 cup
- Olive oil - 2 teaspoons
- Salt - 0.5 teaspoon
- Black pepper powder - 0.25 teaspoon
Preparation:
- Start by washing and chopping your favourite vegetables into bite-sized pieces—think broccoli florets, carrot slices, and bell pepper chunks.
- Arrange the colourful veggies in a steamer basket, ready to cook to perfection.
- Steam for 5-7 minutes, keeping them tender yet crisp, with their vibrant colours intact.
- Carefully remove the veggies and transfer them to a serving bowl.
- Drizzle with a generous splash of olive oil and season with salt and freshly ground pepper.
- Gently toss to coat, then serve immediately for a fresh, healthy side dish.
This Steamed Vegetable Medley is a simple and nutritious side dish. Packed with vitamins, minerals, and antioxidants, broccoli, carrots, bell peppers, and zucchini support overall health, including immune function, eye health, and digestion. Steaming preserves the vegetables' nutrients and enhances their natural flavours. A drizzle of olive oil adds heart-healthy monounsaturated fats, while a sprinkle of salt and black pepper enhances the taste. This dish is low in calories, high in fibre, and perfect for a balanced, wholesome meal.
Ginger-Turmeric Tea
Ingredients
- Water - 2 cups
- Chopped fresh ginger - ½ teaspoon
- Honey - 1 tablespoon
- Lemon wedge - 1
- Ground cinnamon (optional) - ½ teaspoon
- Ground turmeric - ½ teaspoon
Preparation:
- In a small saucepan, bring 2 cups of water to a rolling boil.
- Add turmeric, fresh ginger slices, and a dash of cinnamon for a warming, aromatic infusion.
- Lower the heat to medium-low and let it simmer gently for 10 minutes, allowing the flavours to fully develop.
- Strain the tea into a large glass or your favourite mug.
- Squeeze in a fresh lemon wedge and stir in honey, but wait until the tea cools slightly to preserve its natural benefits.
This Soothing Ginger-Turmeric Tea is a perfect blend of warm, aromatic spices that support digestion and overall wellness. The combination of fresh ginger and ground turmeric offers anti-inflammatory properties, while cinnamon adds a hint of warmth and sweetness. The addition of honey helps to balance the spices and provides a natural soothing effect, while lemon juice adds a refreshing zing.
This tea is great for boosting immunity, reducing inflammation, and promoting digestive health, making it an ideal drink to keep up the zest in you.
Simple Roasted Vegetables
Ingredients
- Olive oil - 1 teaspoon
- Powdered black pepper - 1 pinch
- Salt - As per taste
- Smoked paprika - As per need
- Red onion - 1
- Garlic powder - 1/4 teaspoon
- Cauliflower - Cut into bite sized florets 1 head
- Potato - sliced 1
- Broccoli - Cut into bite sized florets 1 crown
Preparation:
- Preheat your oven to 425°F (220°C) and line a baking sheet with parchment paper or a silicone mat for easy cleanup.
- Chop your favourite vegetables into similar-sized pieces to ensure even cooking—think bell peppers, zucchini, carrots, or broccoli.
- In a small bowl, combine garlic powder, sea salt, dried oregano, smoked paprika, and black pepper. Mix until the spices are well blended.
- Drizzle the chopped vegetables with olive oil and toss to coat them evenly.
- Sprinkle the spice mixture over the veggies, ensuring every piece gets a burst of flavour. Give them another toss to evenly distribute the spices.
- Spread the vegetables in a single layer on the baking sheet for optimal roasting.
- Place the baking sheet in the oven and roast for 5 minutes. Carefully remove the tray and give the veggies a quick stir.
- Return the vegetables to the oven and roast for another 5-10 minutes or until they are tender and slightly caramelized.
This Roasted Vegetable Recipe is a nutrient-dense and flavourful option that is easy to prepare and ideal for anyone looking to boost their vegetable intake.
The combination of cauliflower, broccoli, and potatoes provides a balance of fibre, antioxidants, and essential vitamins. Olive oil helps the vegetables cook evenly while adding healthy fats, and the seasoning blend of smoked paprika, garlic powder, and black pepper enhances the natural flavours. Roasting the vegetables at a high temperature locks in their nutrients, making this dish both delicious and healthful.
It's perfect for a standalone meal for those seeking a light, wholesome option.
Aren’t these recipes your choice of ingredients? Don’t back off yet! We have more options for you. Let us find out everything about your likes and dislikes, see how it works for your unique body and gut type, and choose what works best for you.
Contact Nirva nutrition experts!
Lose Weight Naturally – Without Starving Yourself!
Join NowBenefits of the Weight Loss Diet Plan
Wondering why this diet is important, particularly for losing weight?
How does it transform your overall health?
The meals include foods that are low in calories but rich in essential nutrients like fibre, vitamins, and minerals, helping to maintain satiety without excess calories.
Fibres take a longer time to digest, promotes feelings of fullness, reduces cravings, and supports healthy digestion.
Focusing on complex carbohydrates, such as whole grains and legumes, which have a low glycaemic index, promotes stable blood sugar levels.
Healthy fats like avocados are satiating and prevent hunger pangs, which can reduce the likelihood of snacking on unhealthy foods.
Spices like cayenne and chilli powder may increase thermogenesis (the process in which calories are burnt to generate heat), further aiding weight loss.
The meals are designed to be nutrient-dense and satisfying, meaning they help prevent overeating. The dishes can be customised in terms of portion size, making them adaptable to different calorie needs.
In Ayurveda...
a diet for weight loss focuses not just on the calories but also on improving your digestion and metabolism. Heavy, sugary and cold foods may clog the body channels, leading to poor metabolism and accumulation of toxins (Ama) in your body, leading to weight gain.
How is our Ayurvedic meal plan structured?
Our meal plan is thoughtfully designed by experts with the goal of supporting healthy and sustainable weight loss and a stable body metabolism through a balanced diet to support healthy, sustainable weight loss while ensuring that each meal is both delicious and healthy.
Potential Risks and Considerations
What could possibly go wrong by following a simple weight loss diet plan? Usually, this does not cause any harm, but each one of us might respond to changes in a different way. Some of the risks that might come up are :
1. Allergies or Sensitivities:
Allergic to nuts or seeds? Make sure you don't use them while following the diet plan. Use healthy alternatives instead. The meal plan also uses ingredients like Greek yoghurt and almond milk, which may not be suitable for individuals with dairy allergies or lactose intolerance. It’s important to use lactose-free or plant-based alternatives if necessary.
2. High Fibre Content:
Foods high in fibres can be difficult to digest – If you're not used to a high-fibre diet, it's important to introduce it gradually to your diet to avoid discomfort. While consuming fibre-rich foods, remember to balance it by drinking plenty of water to stay hydrated.
3. Glycemic Control:
If you are diabetic or experience frequent blood sugar imbalances, you should monitor your carbohydrate intake carefully. Though the ingredients used in the diet plan are low on the glycemic index, it may cause your blood sugar levels to become unsteady.
4. Coconut Oil and Saturated Fats:
Our diet plan includes virgin coconut oil, which is high in saturated fats. Moderate use of coconut oil is safe and healthy. But excess of anything, even the healthiest foods, can be bad for health.
5. Preexisting Health Conditions:
As the diet plan is designed for generally healthy people, underlying health conditions make changes in your diet plan necessary. If you are diagnosed with conditions related to kidney, thyroid and heart, take expert recommendations and keep in touch. Proper monitoring of your dietary intake is important.
FAQs on Weight Loss Diet Plan
You have been following a routine for a very long time, so it is only natural that transitioning to something new takes time.
Do not hurry – This should be done gradually and with caution. Reduce the portion size gradually, allowing time for your body to adjust without harming your appetite.
Yes, you can still receive all the nourishment you need, even with reduced meat intake in the diet plan. Fresh vegetables, whole grains, fruits, and nuts will provide adequate nourishment and maintain the required nutrient intake.
Though avoiding red meat is not necessary, doing so can bring about significant health benefits like a reduced risk of heart disease, cancers, and type 2 diabetes.
Red meats contain high amounts of saturated fats and cholesterol, which can raise LDL cholesterol levels and increase the risk of cardiovascular diseases.
Studies have also linked processed meat with an increased risk of colorectal cancer.
If red meat is consumed in excess, it may gradually lead to weight gain, obesity, and gut health issues due to its high-calorie and inflammatory nature.
It also increases the strain on your kidneys and contributes to environmental sustainability concerns.
However, a diet low in red meat poses no harm. Red meat in small quantities, consumed along with plant-based and lean protein sources, can support better long-term health outcomes.
