1 Month Fat Loss Diet Chart (Indian)

Week 1 • Monday

Fat loss focused Indian meals — simple, affordable, consistent ✅

✅ Portion rule: Rice max 1 katori, roti 2 max (night: rice avoid).
✅ Protein daily: eggs / dal / chana / chicken / paneer.
🚫 Cold drink / sweets / bakery / chips daily avoid.

🔥 Rules for Fast Fat Loss

Follow 80% = Result guaranteed 💯

💧 Water: 3–4 litre/day
🚶 Steps: 7k–10k daily
🥚 Protein every meal
🍚 Lunch: rice limited, dinner: rice avoid
🍭 Sugar: minimum
😴 Sleep: 7–8 hours

Cheat Meal: Week me 1 baar (Cheat Day ❌)

Gym days: Workout ke baad 2 eggs / sprouts / milk add karo ✅