So you are leading a sedentary lifestyle? Want to do weight loss? You must be inactive or sitting for the maximum duration of time without much of physical activity. That may be because your profession asks for where you need to sit for long period of time or you may be inactive by choice. But whatever the reason is, the sedentary lifestyle can call for many health issues. It is always advisable to modify our diets according to our weight, height and lifestyle. So let’s chalk out a best diet chart for Indian women for a healthy lifestyle.

A reference Indian adult woman is between 20 to 39 years of age and healthy and weighs 50 kg. She may be engaged in 8 hours in general household work, in light industry or in any other moderately active work. Apart from 8 hours in bed, she spends 4 to 6 hours sitting or moving around in light activity and 2 hours walking or active recreation or household chores.

Recommended read: [Quick and Super Healthy Recipes for Weight Loss]

So a woman involved in sedentary work is recommended to have-

Total Calories required for a day – 1875 Kcal

Protein required for a Day – 50gms. 

Fat required for a Day –  20gms.

Here I have presented a graphical representation of Best Diet Chart for Indian Women for a Healthy Lifestyle.

Diet Chart for Women Leading a Sedentary Lifestyle.

Diet Chart for Women With a Sedentary Lifestyle.

Diet Prescription for a Healthy Lifestyle : (In Calories and Grams)

%Weight (gms)Kcal
Energy
Carbohydrates70%328gms1313 kcal
Protein15%70 gms281 kcal
Fat15%31 gms281 kcal

Division of Calories into Meals

Breakfast400 kcal
Midmorning150 kcal
Lunch600 kcal
Tea100 kcal
Late evening125 kcal
Dinner500 kcal
TOTAL CALORIES1875 kcal

Don’t miss to read: [Flat Belly Diet: Foods That Burn Belly Fat]

Meal Plan for the Day If You are Looking for a Healthy Weight Loss

1. Breakfast (8.00 am)

  • A small bowl of oats porridge with oats and skimmed milk, no sugar, topped with fresh fruits like apples, papayas or pomegranate
  • One boiled egg and a glass of green tea.
    — OR —
  • 2 ragi idlis with coriander and coconut chutney without tempering, a glass of skimmed milk.
    — OR —
  • One Bread sandwich with smeared with coriander chutney with few cut vegetables like cucumber and tomatoes along with 1 date and walnut muffin, a glass of skimmed milk.
    — OR —
  • A small bowl of vegetable upma with a Khakra and tea.

A must read article: [6 Quick and Healthy Breakfast Ideas For Refreshed Mornings]

2. Midmorning (10.00 am)

  • A small bowl of sprouted salad with raw cucumber, onion or tomatoes with a dash of lemon juice.
    — OR —
  • One fruit like orange or sweet lime or apple.
    — OR —
  • 2 digestive biscuits.

3. Lunch (1.30 pm)

  • 2 chapattis or 2 methi theplas ( Gujrati healthy wheat rotis ) with a small bowl brinjal curry or potato and peas curry or curry prepared from bottle gourd and ridge gourd.
    — OR —
  • A small bowl of brown rice with dal palak, yogurt and 1 roasted papad.
    — OR —
  • 2 chapattis with a small bowl egg curry or fish curry and salad
  • A small bowl of brown rice with kadhi.
    — AND —
  • For Sweet: 2 dates or one besan ladoo or one slice of apple pie.

Please read more to know Diet Chart for Women…