We try countless diets for weight loss – from skipping meals,
to eating bland boiled vegetables, to counting every last calorie in our meal. We keep seeing advertisements talking about quick-fix diets and "superfoods" that melt fat. For every article we read which tells us to eat a certain food, there may be another one which tells us the opposite thing. In all of this confusion, health and healthy eating can become an unclear area.
You can consult a certified dietician for a customised diet chart. He/She will assess your medical and diet history, blood tests, weight trends and other physical parameters and develop a chart based on your unique requirements for optimal weight loss.1
Here are some diet tips for weight loss:
- Focus on the food groups2,3
- Grains, cereals, pulses - plenty
- Vegetables -plenty
- Fruits - some
- Protein like meat, fish, eggs - some
- Dairy like milk and milk products
Fill up your plate with the five food groups
- Make your food colourful
When buying fruits and vegetables, choose vibrant colours like reds, greens, oranges, yellows, and blues. These colourful foods are filled with fibre, minerals, and vitamins.
- Stop eating before you feel full
It takes about 20 minutes for the stomach to tell the brain that it is full.
- Don’t skip meals especially breakfast
Skipping a meal will reduce blood sugar level, making us hungry later. This will lead to overeating at lunch or dinner.
- Use a smaller plate
Larger plate makes the serving of food look smaller, so we tend to eat more. A smaller plate will reduce your portion size making you feel full faster.
- Reduce alcohol intake
Reduce alcohol and other drinks which have high amounts of empty calories. 4
- Drink water
Drink about six to eight glasses of water per day.5
And last but most important, stay away from quick-fix and fad diets. Most fad diets are not based on any scientific study and so, can be unhealthy or can even make you ill.6 Instead consult your certified dietician to get a comprehensive diet chart and stick to it consistently.
Tip for weight loss in diabetics
Pack your meals with fibre
Fibre releases energy slowly and does not cause sudden spikes in blood sugar levels. Fibre will not only make you feel fuller but also help you lose weight. Eat high-fibre foods like legumes, beans, and chickpeas.7
Tip for weight loss in hypertensive people
High salt increases blood pressure. Aim for less than 1 teaspoon of salt each day. Avoid processed foods and fast foods. Use salt-free seasonings like spices or lemon juice instead of salt.8
If you have a very high BMI and have tried several weight loss methods without success, bariatric surgery might be an option for you. Explore the link below to know more:
Disclaimer: Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider.
1.The Role of a Registered Dietitian in Your Health Care. [internet] Cleveland Clinic [cited 2015 Dec 14] Available from:
2.ChooseMyPlate.gov. [internet] United States Department of Agriculture. [cited 2015 Dec 08] Available from:
3.Dietary Guidelines for Indians. A Manual [internet] National Institute of Nutrition. 2nd Edition. 2010 [cited 2015 Dec 04] Available from:
4.Weight-loss and Nutrition Myths. [internet] National Institute of Diabetes and Digestive And kidney Diseases. NIH [cited 2015 Dec 04] Available from:
5.10 common sense weight loss tips. [internet] WebMD [cited 2015 Dec 04] Available from:
6.How to diet. [internet] NHS Choices [cited 2015 Dec 08] Available from:
7.Sheehan J. Type 2 Diabetes: 8 Steps to Weight-Loss Success. [internet] Everyday Health [cited 2015 Dec 04] Available from:
8.High Blood Pressure Diet. [internet] WebMD. [cited 2015 Dec 04] Available from: