Best Diet Plan for Weight Loss in Ajmer: A Simple Guide by Dr. Gauri Mehra

Want to Lose Weight Safely? Find the Best Diet Plan for You

Hello, I'm Dr. Gauri Mehra, a Clinical Dietitian in Ajmer. Every day, many people come to me asking for the best diet plan for weight loss. They often feel confused by all the different diets they see online—keto, intermittent fasting, juice diets, and more. The truth is, there's no one perfect diet for everyone. The best diet plan is one that is safe, sustainable, and works for your body and lifestyle.

In this simple guide, I will share what really works for weight loss, based on science and my years of helping people in Ajmer lose weight and keep it off through our weight management programs.

Table of Contents

1. Myth vs. Truth: What Really Works for Weight Loss
2. The Right Foods to Eat for Weight Loss
3. Foods to Avoid for Weight Loss
4. A Simple 7-Day Weight Loss Diet Plan
5. How to Control Your Portions
6. Does Meal Timing Matter?
7. The Role of Water in Weight Loss
8. Common Weight Loss Mistakes to Avoid
9. When to See a Dietitian for Weight Loss
10. Frequently Asked Questions

1. Myth vs. Truth: What Really Works for Weight Loss

Let me clear up some common misunderstandings first:

Myth: You need to starve yourself to lose weight.
Truth: Starving slows down your metabolism and makes you gain weight later. Eating the right foods at the right times is better.

Myth: Carbs are bad for weight loss.
Truth: Your body needs carbs for energy. Choose good carbs like whole grains, oats, and vegetables instead of refined carbs like white bread and sugar.

Myth: You must avoid all fats.
Truth: Healthy fats like nuts, seeds, and olive oil are important. Avoid only unhealthy fats from fried foods.

Myth: Quick fixes and fad diets work long-term.
Truth: Sustainable weight loss happens slowly with lifestyle changes, not quick diets. For more on building healthy habits, read my colleague Dr. Manish Sharma's article.

2. The Right Foods to Eat for Weight Loss

Include these foods in your daily meals:

• High-Protein Foods: Lentils (dal), chickpeas (chana), beans, paneer, eggs, chicken, fish. Protein keeps you full longer and helps maintain muscle while losing fat. For more protein ideas, see my guide on high-protein vegetarian foods.
• High-Fiber Foods: Vegetables, fruits, whole grains like oats and brown rice. Fiber helps digestion and makes you feel full.
• Healthy Fats: A small handful of nuts (almonds, walnuts), seeds, olive oil, avocado. These are good for your heart and help absorb vitamins.
• Low-Calorie Vegetables: Spinach, cucumber, tomatoes, broccoli, cabbage. You can eat more of these without worrying about calories.

For a complete list of weight loss foods, check my article on top 10 healthy foods for weight loss.

3. Foods to Avoid for Weight Loss

Try to limit or avoid these:

• Sugar and sugary drinks (soda, packaged juices)
• White bread, maida products (biscuits, noodles, cakes)
• Deep-fried foods (samosa, pakora, French fries)
• Processed and packaged snacks (chips, cookies)
• Too much oil and butter in cooking

4. A Simple 7-Day Weight Loss Diet Plan

Here is a basic plan you can follow. Remember to adjust portions based on your needs. For personalized meal planning, consider consulting a dietitian.

7-Day Weight Loss Diet Plan

Day	Breakfast	Lunch	Dinner
Monday	Vegetable poha (1.5 bowls)	2 rotis + dal + green vegetable + salad	Vegetable khichdi (1.5 bowls) + curd
Tuesday	2 besan chilla with vegetables	Brown rice (1 bowl) + rajma + salad	Vegetable soup + grilled chicken/fish (if non-veg)
Wednesday	Oats with milk and fruits	2 rotis + chana curry + cucumber salad	Moong dal khichdi + raita
Thursday	2 boiled eggs + 1 toast (if non-veg) OR paneer sandwich	Quinoa/rice + vegetable curry + dal	Vegetable stir-fry with tofu/paneer
Friday	Fruit smoothie with curd and oats	2 rotis + mixed vegetable + dal	Lentil soup + salad
Saturday	Vegetable upma (1.5 bowls)	Brown rice + fish curry (if non-veg) OR dal + salad	Steamed vegetables with grilled paneer/chicken
Sunday	Paratha with curd (use less oil)	Traditional meal with controlled portions	Light dinner like soup or salad

Snacks: Have one snack between meals if hungry—fruit, handful of nuts, buttermilk, or roasted chana.

5. How to Control Your Portions

Even healthy foods can cause weight gain if you eat too much. Here's a simple way to check portions:

• Protein (dal/meat): Size of your palm
• Carbs (rice/roti): Size of your fist
• Vegetables: Two fists (eat more of these!)
• Fats (oil/nuts): Size of your thumb
• Fruits: One medium-sized fruit

Use a smaller plate for meals. It helps you eat less without feeling deprived.

6. Does Meal Timing Matter?

Yes, when you eat can affect weight loss:

• Eat breakfast within 1-2 hours of waking up
• Have lunch at a regular time, ideally between 1-2 PM
• Finish dinner 2-3 hours before sleeping
• Don't skip meals—it can make you overeat later
• If you get hungry between meals, have a healthy snack

7. The Role of Water in Weight Loss

Drinking enough water is very important:

• Drink 8-10 glasses of water daily
• Have a glass of water 30 minutes before meals—it helps you eat less
• Sometimes we mistake thirst for hunger—drink water first when you feel hungry between meals
• Avoid sugary drinks and too much coffee/tea

8. Common Weight Loss Mistakes to Avoid

I see these mistakes often in my Ajmer clinic:

1. Skipping meals: Leads to overeating later
2. Not eating enough protein: Protein keeps you full and maintains muscle
3. Only focusing on weight, not health: Aim for feeling energetic and healthy, not just a number on the scale
4. Following extreme diets: They are hard to maintain and often unhealthy
5. Not getting enough sleep: Poor sleep can make you gain weight
6. Ignoring stress: High stress can lead to weight gain around the belly. For help with stress, see our preventive care services.

For more tips on losing belly fat specifically, read my detailed guide on how to lose belly fat naturally.

9. When to See a Dietitian for Weight Loss

You should consider professional help if:

• You have tried many diets but nothing works long-term
• You have health issues like diabetes, thyroid, or PCOS that make weight loss difficult. For thyroid concerns, check out Dr. Manish Sharma's thyroid treatment guide.
• You lose weight but gain it back quickly
• You're not sure what to eat or how much to eat
• You want a personalized plan that fits your lifestyle, food preferences, and health needs

As a dietitian at Gaurnish Health, I create custom plans that work for each person. No two people get the same plan because everyone's body and life are different. Learn more about our complete healthcare services.

10. Frequently Asked Questions

Q: How much weight can I lose in a month?
A: Safe weight loss is 2-4 kg per month. Losing weight slowly helps you keep it off.

Q: Can I eat rice while trying to lose weight?
A: Yes, but choose brown rice or limit white rice to small portions. One small bowl with lots of vegetables and protein is okay.

Q: Is it okay to eat out sometimes?
A: Yes, occasionally. Choose grilled or baked foods instead of fried, and control your portions.

Q: Do I need to exercise along with dieting?
A: Yes, exercise helps burn calories and keeps you healthy. Even 30 minutes of walking daily makes a big difference.

Q: How do I avoid weight loss plateaus?
A: Change your exercise routine, check your portions, and sometimes your body needs a break. A dietitian can help adjust your plan through regular nutrition counseling.

Start Your Weight Loss Journey Today

Remember, the best diet plan for weight loss is one you can follow long-term. It should include foods you enjoy, fit your lifestyle, and keep you healthy. Don't look for quick fixes—focus on making small, sustainable changes.

If you're in Ajmer and need help with weight loss, I'm here for you. I have helped many people lose weight safely and keep it off with personalized plans. For those with diabetes, my colleague Dr. Manish Sharma provides excellent medical support.

You can see me at my clinics:

Morning Clinic: Paras Hospital, Pushkar Road (10 AM - 2 PM, Mon-Sat)
Evening Clinic: Jeevan Jyoti Hospital, Beawar Road (6 PM - 8 PM, by appointment)

📞 Call to book an appointment: +91 9461068894
🌐 Learn more: Visit Gaurnish Health or check our weight management services. You can also book consultation online.

Your weight loss journey should be about getting healthier and feeling better, not just losing pounds. Start with one small change today!

To your health,
Dr. Gauri Mehra
Clinical Dietitian & Nutritionist, Ajmer