A perfect diet chart for a proper weight loss

By  ,  Onlymyhealth editorial team
Jul 26, 2017

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Quick Bites

  • Add small meals at regular intervals in your diet chart.
  • Keep the daily calorie intake in check.
  • Include healthy foods and avoid processed foods and beverages.


For a healthy and fit body, you need to rely on physical activities, especially exercises. Regular workout keeps you fit and healthy. However, if you are overweight you need to lose weight through exercises and adopting a diet chart for weight loss. You will have to follow a diet chart for weight loss along with your workout regimen and stick to it. The weight loss diet chart can have foods that's you like however only the healthier ones.

A healthy diet chart helps you regulate your calorie intake. Following your weight loss chart, not only you eat the amount of food that you actually need, you always get to eat healthy foods. 

By specifying your activities and calorie intake during the day, the list gives you a good idea of what you must eat to be on track. You may also use a diet chart for weight loss available in the market or on the internet, though an individual-specific diet chart would be the best bet, especially if you have a medical condition.

Following is an example of a general diet chart for weight loss that will help you get started right away. However, you can create a diet chart including other healthy and fiber rich foods you like that are low on fat and calories. Make sure, you actually follow the diet chat for as you intend to follow it to achieve your goals. 

Early Morning (6:30 - 8:00 am):

Start your day with exercises. It will not only help you burn some calories, but you will also be able to stay active throughout the day, burning even more calories. After your workout, add a cup of tea or coffee made from low fat skimmed milk. You can have a couple of fiber rich biscuits with it. Preferably, start your day with a small bowl of cereals. 

Brunch (10:30 - 11:30 am):

Weight loss doesn't have to come from hunger. Instead, it is best to eat something healthy at quick intervals. Before you feel hungry for your lunch, treat yourself with a fresh fruit such as an apple or orange. Keep shuffling your fruit during the week so that you get all the minerals and vitamins during the week. 

Lunch (1:00 - 2:00 p.m.):

Eat a healthy but light lunch that is low of fat and calories. You can also drink a glass of water around 20 minutes before your lunch. It will reduce your hunger and keep you from over eating. 

Evening (4:00 - 6:00 p.m.):

You can have a cup of tea or coffee along with healthy snacks. However, make sure you avoid sodas and sugary beverages that may appear tempting at this of the day. 

Dinner (7:00 - 8:00 p.m.):

Drink a glass of water around 15 minutes before you intend to have your dinner. Now it's time for a light and healthy meal that is full of nutritional content. You can mention different low calorie dishes for dinner on different days of the week. 

Post Dinner (10:00 - 10:30 p.m.):

A couple of slices of a fresh fruit like apple or papaya. You can switch your fruits daily. 

Benefits of following a diet chart for weight loss 

Helps you lose weight

One of the most important benefits of following a diet chart is achieving the goal you had set for yourself.  It helps your stay focused on your goal and gradually loses the extra kilos. Your diet chart allows you to have full control on what you eat. 

Healthy lifestyle

As everything unhealthy is absent from your diet chart you get to switch to a healthier lifestyle. Moreover, eating predetermined foods at a fixed time will help you develop a good eating habit. It will help you stay healthy and avoid several health problems on the longer run. 

Balanced Nutrition

A diet chart evens out the nutritive needs of one's body, thereby keeping your metabolism functioning swiftly. You can plan the amount of nutrition and the source beforehand. 

You can customise the diet chart for yourself

Diet charts for weight loss can vary for individuals. It allows you to include the food of your preference. However, there cannot be a compromise with the calorie and health quotient of the diet. Moreover, you can prepare a different diet chart to reduce weight in a week, 10 days, a month or more. However, it is always recommended to adopt a long-term weight loss plan, so that the healthy food and exercise regimes become a healthy lifestyle

Information on Healthful Foods

The low calorie foods listed on the diet chart gives information about the healthful foods that they need to eat. The information on which food is high in protein but low in fat and cholesterol is not widespread, but a list of such foods is usually present on weight loss diet charts. 

Preparation of Balanced Diet

A diet chart would help you make a balanced diet plan which would include all the six important nutrients in their right proportion. They are fats, carbohydrates, minerals and vitamins, proteins and fibers.

To make sure the diet chart works best in helping you attain your weight loss goals, plot the chart only once a week and make comments on how far you have progressed and what more needs to be done. You can always refer to the chart as the weeks pass by which is another important feature of such a weight loss.

 Image Source: Getty




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  • Ruby11 Dec 2016

    Thank you so much for this plan.

  • anita das18 Aug 2015

    i'm 34 years old n i'm 80k.g my hight is 5.3 inches now i'm seriously reduce my weight. i balancing it between 60-65 pls help me .

  • Benjamin Hickory03 Nov 2014

    Very nice post. It is really difficult to get this kind of with useful information. Thank you so much it is very useful and informative for me.

  • anu09 Oct 2014

    This is a great diet chart. Thank you.

  • Vin17 May 2013

    iam 23 yrs old girl, my weight is 70 kg i wannw reduce my weight, iam indian belongs to middle class family plz give me an relevant diet charts which i can easily follow and practice everyday

  • niushad25@hotmail.com15 May 2013

    i am 24yrs 80kg AND 5 feet 5inc tall..i need to lose weight...send me a diet plan please... kind rgrds

  • sathi08 May 2013

    I am 27 years old. My weight 57kg and my height 5 feet, I want to lose about 10 killos in 1 month. please send me a diet chart.

  • nikhil kumar01 May 2013

    i am 25 years old im 72 kilos i want loss about 10 kilos Please send me a complete diet chart. Thank you.

  • nighat rani24 Apr 2013

    i am 27 years old and my weigh is 68 kilos i want lose 8 kilos to be 60 kilos in 4 weeks please send me a complete diet chart thank you.

  • Shahd 23 Apr 2013

    I am 18 years old and I currently weigh 65 kilos. I want to lose about 8 kilos to be 57 kilos in 3 weeks. Please send me a complete diet chart. Thank you.

  • pinaki ganguly18 Apr 2013

    i'm 96kg,how can i reduce my weight?plz.give me a diet chart

  • Imran Ashrad Khan16 Apr 2013

    can u pls help me in reducing belly fat.my weight is 75kg and height is 5'.6'

  • isha16 Apr 2013

    my weight is 75kg and i want ti reduce 35 kg please give me a diet chart... i am a college student...

  • Ankit15 Apr 2013

    Sticking to a diet chart for weight loss is the best way you can really lose weight. Diet is the primary factor that governs your weight. So, one can perhaps try working on the diet chart given here and hope for a trimmer bod.

  • Name13 Apr 2013

    i want lose my weight, need a proper diet plan.

  • yamuna09 Apr 2013

    my weight is 75 kg i want to reduce my weight to 50 kg so please give me my diet chart as i am a student

  • POOJA VERMA05 Apr 2013

    my wt is56kg. i am slim but my tummy is bulzing out.i want to reduce my weight along with my tummy.I am working in private sector and i have to go out from house at 9am and return around 8.00pm. i want a good healthy diet suggetion.

  • Aleena khan04 Apr 2013

    I m 22 and my height is 5.7 so what should my ideal weight ? Please suggest diet plan.

  • neeraj01 Apr 2013

    hi. I m very much healthy. my weight is 92 kg. so suggestion and please give me dietchart....

  • Gurdee29 Mar 2013

    Hi, I am 28 years old and weigh 171 pounds. My height is 5-6. I want to loose atleast 2 pounds. I exercise 4 days in a week for about 50-60 minutes which includes cardio, strength and stretching, hence burning more than 400 calories a day. Please suggest me a meal plan so that I can reduce atleast 1lb a week. Thanks

  • binita28 Mar 2013

    i am 137kgs having hormonal (a.c.t.h) problem how will i lose weight?

  • shivani24 Mar 2013

    my weight is 70kg reduce 15kg give me complete dietchart

  • Yogesh20 Mar 2013

    my weight is 87 kg i want reduse my weight 20 kg give me diet chart .

  • sushanta pal20 Mar 2013

    i want to reduce my weight along with my tummy. I am working in private sector ( computer operator) and i have to go out from house at 6am and return around 10.00pm. i want a good healthy diet suggetion. Regards Sushanta Pal

  • Chetna19 Mar 2013

    I work night shift and want to lose some weight around stomach thighs and hips can u please suggest a diet to lose weight.

  • Sarita Shrivastava16 Mar 2013

    I m healthy my weight is 100kg so suggestion or.diet chart give me

  • Soni16 Feb 2013

    i'm 30 single , working female, wait 88kg, need proper diet plan which can help me to reduce soon. thanks

  • anabil15 Feb 2013

    my weight is 65kg and i want 2 loose my weight upto 10 kg. . . .give me a diet chart

  • vivek sharma14 Feb 2013

    hi i m 29 years old and my weight is 125 kg i want to reduce my weight please give me complete diet chart

  • Vinay Abrol12 Feb 2013

    Dear Sir/Madam,My Son is 12 years old, Height: 5' 4", Weight: 64 Kg.Pls advise if his weight is normal with respect to his height and age.Also pls advise good diet plan for him.Tks and rgds

  • manjot12 Jan 2013

    i am 16 half my weight is 70kgs is that normal and i am a girl.

  • Minaz11 Jan 2013

    I am a male, 54 years, 5ft 8 and 1/2 inches height, weight 80kgs, diabetic on tablets, want to loose weight and come to 70 kgs. I walk 45minutes a day. My breakfast is porridge and a small elchi banana, lunch is 2 to 3 rotis and vegetable , salad and a curry, tea is 2 slices of brown bread toast and tea, and dinner is like lunch. Please advise

  • Jerin Antony04 Jan 2013

    Its a wonderful experience to see this site .. I will get lots of tips to maintain my body and health THANK YOU...........

  • nidhi02 Jan 2013

    hi i m nidhi i want to reduce my weight in very short time

  • anjana anjani11 Dec 2012

    hiii i am 16 n my height is 5.3 inches n my weight is 56 kg ..i want to loose weight i do cycling but it doesn't work .i have also darkcircles...please suggest me a proper diet plan to follow .i m nonvegetarian ...please suggest some easy way so that i can follow it easily .... thanku

  • heena goyal11 Dec 2012

    hi mera naam heena hai aur meri age 20 years wt 80 kg. i am have hypothroidism also how i can lose my weight plz suggest me

  • garima gupta 11 Dec 2012

    i m a 23 year girl i want 2 loose my weight hiw cn i giv me sime diet plan...

  • muse11 Dec 2012

    My height is 5'2 and weight is 60..I wanna reduce inches from ma stomach and my.weight to 52.pls suggest a plan for.quick results.

  • aniket mulay10 Dec 2012

    hi I am 28 years old male & my ht is 5'5 & wt is 85 please give me your adviced regarding my diet.

  • jenisha10 Dec 2012

    i want to lose weight but i could nt follow the diet chat becoz i can't control my passion to attacted food

  • jenisha10 Dec 2012

    Hi...My name is jenisha.......plz help me lose weight as early as possible. Give me some information, what to eat. my weight is 77kgs....

  • Tanya09 Dec 2012

    hey em tanya sharma nd i am 13 yrs old ....... my weight is 58 kg and height is 5.6 pls tell me how to lose my weight.....

  • Muskaan Gulati08 Dec 2012

    I want 2 lose weight with the help of a diet chart. Pls help me.

  • muskan08 Dec 2012

    i m 20 yr (girl) ..my weight is 75 kg...n height is 5 ft .. i want to lose my weight around 15-20 kg.plz give me diet chart.

  • Nandini mandal06 Dec 2012

    I am 26 yrs, weight 85kgs, hight 5'5". Pls tell me how i lose my weight.

  • rachel06 Dec 2012

    hello, i am a 13 year old girl. i weigh 106 lbs (46 kg) and im 5 ft 3 in. is that normal?

  • rutuma03 Dec 2012

    hi my age is 28 weight 59 i want to reduce my weight pl help me diet char

  • Vismaya03 Dec 2012

    Hi, my age is 25, height is 84, pls suggest me veg diet plan.......

  • sachin03 Dec 2012

    Hi I m Sachin 6.1 inch... weight 98 kg and I wanna reduce my weight. pls help me.

  • kashum 01 Dec 2012

    i'm 24 year girl.5.4 feet and 54 kg weight.i am reduce my weight.specially extra fat on stamacmy i spent 6and 7 hours front of computer. .plz give proper diet chart.according to indian food(punjab)

  • gowtham01 Dec 2012

    hi i am 29 mail,my height is 5.7 and my weight is 90 kgs pl give me per-fit dite chart to reduce my weight

  • archana D28 Nov 2012

    hi my age is 24 weight 74 i want to reduce my weight pl help me diet chart

  • winshe25 Nov 2012

    hey, i m 20 year old.my height nd weight are 5.7' and 75 kgs respectively.i wana get rid of 15 kgs.plsss help me and kindly suggest a diet plan.

  • hemant k shah23 Nov 2012

    i am 38 years old and my weight is 106kg. i want iose my wt. by 30kg .kindly suggest me diet chart.

  • divya19 Nov 2012

    i am 16 year old my weight is 60kg pls priscribe a dite chart

  • jullie16 Nov 2012

    kindly give diet chart for reducing wt from 68 to 62 kg as i am 40 yrs old & my ht is 5'2". Jullie, sonepat.

  • Priyanka07 Nov 2012

    Hi I am 23 yrs old,height-5'5 and weight is 70kgs.Please suggest a diet plan for me. I am gaining weight rapidly due to some hormonal imbalance. Please suggest a diet chart for me.

  • shree05 Nov 2012

    hi,i'm 23 years girl,my height is 5.4 & my weight is 70kgs.please give me a diet plan to reduce my weight upto 10 kgs

  • Alyvia Robinson05 Nov 2012

    this website is great, but i am young and unfortunately an overweight dancer sowhat should i do to lose weight in my case?

  • aakriti ishwarya04 Nov 2012

    i am 16 yers old,, nd want to loose my wait.. what wiil b the diet chart to losse at east 5 kg??

  • Nazia02 Nov 2012

    I am 29 year old havinge 68kg wight and 5.4 feet. What will be my diet chart to loose 10 kg wight.

  • Name29 Oct 2012

    can u pls help me in reducing belly fat.my weight is 67kg and height is 5'.6''.

  • Gunjan Khatri29 Oct 2012

    I am 27 yrs old. My height & weight are 5.6 feet and 67 kg respectively. Please provide me with a diet chart as I want to reduce 10 kg.

  • sandeep29 Oct 2012

    hi this is sandeep male age 28 ht 5.9 wt 108 married 1 kid still now not tried to loss weight but know i am serious about this pl suggest

  • soni gupta28 Oct 2012

    i m 22 yrs my weight is 55 i want to lose my weight please suggest me

  • janu27 Oct 2012

    hi, before marriage iam 62 weight height 5'4", now 70 kgs , how to reduce weight..

  • mira27 Oct 2012

    am 20 years gal...my weight is 67..and my height is 151cm..pls giv me correct weight management chart or som tips to lose my weight

  • simmi26 Oct 2012

    hi i m 24 yrs old.my height is 5'4" and weight 61 kg.and blood group AB+...plz suggest me a diet chart as i wanna want to reduce fat around my hips and thighs...plz suggest me....

  • sneha26 Oct 2012

    i m 25 yrs old my weight is 60 kg . plz give me the diet chart.. my height is 5.2

  • sheetal26 Oct 2012

    i am 27 years old and my weight is 55 and my hight is 5''2'i want to loos my body weight.please suggest a diet chart.

  • s.vasantha21 Oct 2012

    Isaw your diet chart.I am a lady nearing 60 yrs.I am working ,what type of diet should i follow.Pl suggest some diet that will suit my age,i am a vege.i get exhausted by the time i finish my household work. Thankyou vasantha

  • sunita20 Oct 2012

    i weigh 107 kgs wanna loose weight would like a diet chart acc to my needsi have started exercising for 55 min a day n started eating sensibly please give me a diet chart

  • Reena Jagotra10 Oct 2012

    I m 35 yr old and my weight is 75 kg. I like to reduce my weight. Other details are: 1. Status - Married 2. Height: 5.5 " 3. Occupation: Working - Project Manager Let me Know if more details are required.

  • Happy07 Oct 2012

    I lost tremendous weight by using healthy products such as green tea,.i found the information on this website.

  • nisha05 Oct 2012

    want to reduce 10 kgs

  • piya bhatt01 Oct 2012

    i am 27 years old and my weight is 74 and my hight is 5''4'.i want to loos my body weight.please suggest a diet chart.

  • foram30 Sep 2012

    hi, plz help me for loosing my weight as early as possible. give me some information what to eat my wt is 76 kg and my hight is 5.1"

  • Mamta30 Sep 2012

    I m 25 yr girl...my wt is 85kg..i want loss weight upto 30 kg...pls give me complete diet chart

  • Mamta30 Sep 2012

    I m 25 yr girl...my wt is 85kg..i want loss weight upto 30 kg...pls give me complete diet chart

  • sam25 Sep 2012

    hii mam i m a mbbs student.25 yr female.i m 90 kgs n my ht is 5.2ft.i really wnt to reduce alteast 30 kgs of wt.pls give me a diet chart. how should i do it.wat exercises should i do.pls help me.

  • pawan25 Sep 2012

    hi my name is pawan my age vis 24 and weight is 85 and height is 6'0. i m a software engg. plz can u send me a diet table.

  • Rahul24 Sep 2012

    Hi, My age is 29 years and height is 5'11''. My weight is 85 Kgs. I am software engineer so i spent atleast 12 hours sitting on chair in front of computer. I had breakfast at 9 AM tea and biscuite/bread with butter. I had lunch at 11 PM with salted curd, Dal/Vegitable and chapati Or Rice Dal. I had dinner late night after 10:30 PM vegitable and paratha. Could you please suggest me what should i take in dinner, lunch and breakfast which will reduce my tummy? If possible provide me diet Chart.

  • Rumpa Mondal24 Sep 2012

    I am 23 years old.my weight is 65 kgs.ple give me some information what to eat.

  • Vinoth Kumar18 Sep 2012

    Hi I am Vinoth my age is 29, my height is 5'11 and my weight is 99kgs. I need to reduce my weight. Please suggest me some diet. Note: My work is in shift basis by nature.

  • Neha17 Sep 2012

    hyee m neha ....... my weight is 66kg..... i want to loose my weight... pls suggest me a diet chart.........

  • vinny14 Sep 2012

    i am 24 yrs male my wt 65 kgs, i want to lose my wt 7 kgs in 50 days, mainly fat around my belly.

  • devendra13 Sep 2012

    i am devendra of 32 year and my weight is want to loose 17 kg in 3 month tell the deit plan

  • sneh lata12 Sep 2012

    i m 24 year old.my weight is 75.i want to loose weight 10kg in 3months.pls suggest me suitable diet.

  • akash08 Sep 2012

    m 24 old my weight 90 n hight 5'8 I want loos my weight

  • akash08 Sep 2012

    Hi...My name is akash...Im a student....plz help me for loosing my weight as early as possible. Give me some information, what to eat. my weight is 87kgs....&age 24 years

  • Neha04 Sep 2012

    OMG! I read these tips two weeks ago and have been stuck to them like a moth to light. These are miraculous!

  • sukhpreet31 Aug 2012

    hi I have some questions which are hovering in my mind regarding weight loss.As a matter of fact i have been working out(3km running and 3-4 sets of situps) for 5 months regularly except weeekends .unfortunately my weight just reduced around 3 kg in 1st month but after that i havnt reduced.it seems uniform though my stomach has flattened but no weight loss has been seenby me...suggest some tips to shed some extra fats

  • neha30 Aug 2012

    my name is neha i'm 23 year old my weight is 80 kg. how can i make my balanced diet chart. my thighs and arms are heavy please tell me how i reduce them.

  • swarup saha29 Aug 2012

    i am swarup. my weight is 90 k.g . i want my weight loss.but how should i manage diet chart. hight- 5'10". plz help me..........................

  • rohit aggarwal25 Aug 2012

    I m 24 old my weight 90 n hight 5'10 I want loos my weight

  • Kavitha 25 Aug 2012

    Kavitha I am 26yrs old. Before marriage i was 52kg but now i am 68 but i used Herbalife for past 1 month 15 days i lost 7kg. It is very good for health

  • akula mohan ravi24 Aug 2012

    i am 100 kgs i am working and i an enable to work out please give the sugesstion to readuce my weight for 60kg

  • Rajeshwari20 Aug 2012

    Hello sir, i am raji. At present my age is 22. But my weight is 60 and also i have belly. so pls help me to reduce both my weight and belly.

  • mona20 Aug 2012

    before marriage i was 50 after 4 month know i am 60kg and i want to reduce my weight plz help me

  • Phanishree15 Aug 2012

    My age is 31 and my weight is 64. I am married and have two kids one is 12 and the other one is 5 yrs old. I had my family planing operation 5 years back soon after my second delivery and since then I have put on weight. I want to put down my weight with a proper diet or treatment if possible. The more important thing is I am a working lady and mine is desk job. Please do help me with ur suggestion. Thank You.

  • Hilal25 Jul 2012

    OK Guys all people who are desperate to lose weight. Please first and foremost get comfortable in your skin. which means that you should accept you physical attributes as they are, don't try to emulate or compare yourself to anyone. Having said that, Being overweight sucks and you should work towards reducing the weight. However don't kill yourself for it and there is nothing to be worried about. Control your diet and Exercise regularly.

  • well wisher23 Jul 2012

    By 8.00 pm have some protein drink with two chapattis.

  • well wisher23 Jul 2012

    Dear all, water is a best way to reduce the weight, actually i was started my diet program past 4 months back ,early i was 71 kg & now i am 59 kg. i ll just give you my chart to you hope it ll really help you, Morning by 80.00 am : Orange juice & two idly, then by 10.30am have some fruit salad please keep in mind papaya ll give best result, then afternoon by 1.30pm Wheat rice, with vegetables, avoid carrot & beetroot because it is a main reason for obesity, then by 3.00pm have some dry salads

  • Sindhu21 Jul 2012

    Hi...My name is sindhu...Im a student....plz help me for loosing my weight as early as possible. Give me some information, what to eat. my weight is 80kgs....

  • Swizel19 Jul 2012

    I am swizel. I am 68 kg ple ple do give me suggestion to reduce weight pls i m realy tensed.

  • S.Medona19 Jul 2012

    My name S.Medona and my weight 90,height 5.5 hoe do i need to reduce my weight?

  • S.Medona19 Jul 2012

    My name is S.Medona and my age is 38.my weight is 90kg. i want to reduce my weight.How to reduce my weight?What do i need to do?Kindly help me

  • Shreya12 Jul 2012

    With strong determination , walking and balanced diet I reduced my weight from 65 Kg to 45 Kgs within few months. Optimism ,Happiness and realising enjoyment of excercise plays a vital role in Weight Loss Campaign

  • sonam23 Jun 2012

    i am 80 kgs i am working and i an enable to work out please give the sugesstion to readuce my weight for 60kg

  • anum22 Jun 2012

    my weight is 56 and my hight is 5'3 and my age is 24 how i lose my weight becouse i have pco problem.

  • saravana22 Jun 2012

    my kg is 75 and my age is 13 plz say something to reduce my weight.

  • neha kaur12 Jun 2012

    hello plz help me for loosing my weight as early as possible. give me some information what to eat. my weight is 80kgs and my height is5"

  • Jen11 Jun 2012

    im working and im not able to do workout so can u suggest me some alternative way out

  • naim 04 Jun 2012

    can you please provide us the diet chart that can be beneficial to gain weight In this weight loss diet chart i want to know all about Indian Diet. Can you please provide this also

  • monika21 Oct 2011

    i want my weight loss but how should i manage diet chart

  • ayush chaurasia08 Sep 2011

    its effective but i want to know that what should be involved in low fat deit

  • Aman Basandra08 Sep 2011

    Yes Its effective