kerala diet plan for weight loss (1200 calories)

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Last Updated on February 19, 2020 | RD, Payal Banka (Registered Dietitian) 308 Comments

This Kerala diet plan for weight loss will change the way you look at diets. Weight Loss Diet need not necessarily be a boring affair. You could plan out an interesting weight loss plan for yourself which suits your palate. The key necessity here is awareness of what you eat. Hence I planned this 1200 calories Kerala diet plan for weight loss especially for my readers who love Kerala cuisine.

When one is leading a very busy life, awareness of what you eat is pushed to the back burner. Realization dawns pretty late when you have already piled on the kilos. Therefore, a written plan or a personalized diet chart is a good idea to follow. Apart from a diet chart, a food diary (this could be a small scribbling pad that travels with you in your handbag wherever you go to jot down whatever you have consumed every single day) will go a long way in keeping track of where your diet plan is headed. Keep reading to know more about this 1200 calories Kerala diet plan for weight loss.

Kerala diet plan for weight loss (1200 calories):

If you are a person who cannot forego your rice, sambar, and upperi (side dish of veggies) diet, I am providing a Kerala diet plan for weight loss for you to follow. Here is a detailed 1200 calorie Kerala diet plan for weight loss:

MENU	AMOUNT	CALORIES (KCAL)	PROTEIN (GMS)
EARLY MORNING
Warm water with Lemon	1 glass	—–	——
Tea(without sugar)	1cup	35	4
Marie biscuits	2	56	–
		Total Calories-91	Protein – 4
BREAKFAST
Godambu Puttu (with very less coconut)	2 pieces (regular size)	164	3
Kadala curry (chick pea curry)	1 small cup	100	6
		Total calories-264	Protein – 9
OR
Appam	2 piece	100	3
Nadan Mutta Roast	2 no.	150	6
		Total calories-250	Protein-9
MID MORNING
Apple / Mixed fruit bowl	1 med / 50- 60 gms	40	—
Green Tea (No Sugar)	—-	—-	——
LUNCH
Chuvanna Matta arichoru (red rice)	1/3 rd soup bowl (50 gms uncooked)	120	3
Sambar (no coconut )	1 medium bowl	75	4
beetroot Pachadi	1 small bowl	75	4
Cabbage thoran (with less coconut)		Total calories-270	Proteins-11
10 minutes, walk post lunch + 1 cup warm water with lemon / Green tea (no sugar)
EVENING
Green tea / Coffee (without sugar)	1 cup	35	2
Wheat Rusk	2	80	2
		Total calories-105	Protein-6
DINNER
Pathiri	2	150	3
Mulakitta mean curry	1 med bowl	150	7
Salad	1 medium bowl	30	2
		Total calories-330	Proteins-12
10 minutes, walk post lunch + 1 cup warm water with lemon / Green tea (no sugar)
BEDTIME
Milk	1 cup	75	2
Soaked almonds	4 no.	20	3
		Calories – 95	Proteins – 5
		Total calories=1195	Total protein=47

NOTE:

This is a 1200 calorie Kerala diet plan for weight loss. It provides around 1200 calories as well as around 50 gms protein. This is enough to take care of the day to day requirement of an average Indian individual, hence you lose weight in a healthy way. This Kerala diet plan for weight loss is a generalized plan to give you an idea of what your diet should be like.

We all know that there are certain foods that are best avoided at least during your weight loss period. They are:

Maida as well as bakery products
Processed foods
Fried stuff
Chocolates
Sugary Sweets

Recipes of some Healthy foods to include in Kerala diet plan for weight loss are mentioned here:

1. Cabbage Upperi:

Cut cabbage into thin long strips of about 1 inch. Wash and drain, keep aside.
Cut onion also into thin long strips.
Split 1 green chilly
Heat 1 teaspoon oil in a pan. Splutter ½ teaspoon of mustard seeds as well as a ½ teaspoon of chana dal.
Add a ½ teaspoon of turmeric powder, fry and add #1, 2, and 3. just stir fry, add salt to taste, cover and cook for about 2 minutes. add 1 tablespoon of grated coconut (this is for those who absolutely love their sprinkled grated coconut in their upperi (side dish) Then, switch off the gas immediately.

2. Kovakkai upperi:

Wash tender kovakkai (ivy gourd) in running water, drain and cut into long thin strips.
Cut onion into long thin strips.
Dry fry 1 teaspoon of rice as well as 1 dry red chilly and powder it.
Heat 1 teaspoon oil in a kadai. Splutter ½ teaspoon of mustard seeds and ¼ teaspoon jeera seeds.
Add a ½ teaspoon of turmeric powder, fry. Now add #1 and 2. Just stir fry, add salt to taste, add about 3 tablespoons of water, cover and cook for about 3 minutes. Add the powdered spices and remove from flame.

3] Cucumber and Ginger with Thayir ( Curds) Pachchadi:

Grate cucumber.
Coarsely grind 1 small piece of ginger, 2 green chilies, as well as 1 teaspoon of mustard seeds.
Mix #1 and 2 with hung curds, and salt to taste and keep aside.
Heat ½ teaspoon of oil and splutter some mustard as well as curry leaves and pour it into the above mixture.

4. Sambar Without Coconut:

Cook 2 tablespoons of tuvar dal in the pressure cooker.
Cook some veggies (like carrot, ash gourd, drumstick, shallots, etc.), along with tomatoes and a tablespoon of sambar powder as well as turmeric powder.
Mash the cooked tuvar dal and mix it with the above mixture when the veggies are cooked.
In a ½ teaspoon of oil splutter mustard seeds, fenugreek seeds, 2 pinches of asafoetida, and curry leaves as well as pour over the sambhar.

5 ] Chickpea Upperi:

Pressure cook some chickpea.
Heat ½ teaspoon of oil, splutter mustard, 1 red chili, as well as curry leaves. Then add the cooked chickpea into this.
Add salt, jeera powder, as well as pepper and let the water evaporate. Then, add a spoon of grated coconut after removing it from the stove (optional).

6] Vegetable Stew:

Cut carrots, onion, beans into small cubes.
Cut ginger and green chilies into small pieces.
Mix #1 and 2 and cook well.
Pour a tablespoon of coconut milk once the veggies are cooked.
Switch off the stove and pour 2 or 3 drops of coconut oil.

Some Tips To Keep Your Weight In Check:

Never skip or delay your breakfast. Breakfast is the most important meal of the day after 8 hours or more of no food. College-going and working children tend to skip breakfast completely. They do not realize that this will make them tired and cranky during the day, and will make them overeat later in the evening, when they have plenty of time at their disposal, especially while watching TV, etc.

If you want to go shopping within a 1 km radius, give your car or bike some rest, just walk. Make walking an enjoyable experience. Wear comfortable shoes. Look at kids playing. Listen to birds chirping (if you are lucky enough to be living in a locality where some birds are left!!).

If you normally sleep at 11 p.m., have your dinner at least by 8 p.m. (if possible by 7 p.m.)

Drink plenty of water. Sometimes, when you feel that you are hungry and reach out for your snack box, stop for a while, and check if it is just thirst, and a glass of water is all you need.

If you are going out for a party, eat something healthy at home, so that you will not be famished by the time you reach there and you make wrong food choices.

Load your fridge and kitchen boxes with healthier options, such as fruits and healthy nuts.

When you are feeling low, try not to stay at home, just take a walk. By the time you get home, you will definitely feel better, at the same time, you would have saved yourself from that notorious emotional binging!