How to Make a Diet Plan for Weight Loss - Fast&Up

How to Make a Diet Plan for Weight Loss


Overweight and obesity are complex multifactorial disease which is might be due to stress, genetics involved, other co-morbidities, deficiencies. India is at an alarming stage where diabetes, cholesterol, PCOS, thyroid have become very common. Every 1 person in family is facing these issues, sometimes it’s silent whereas sometimes it’s known but underestimated. Whenever it comes to weight management, many people research through social media, try fad diets, go low carb diets-high protein where they need immediate fast results. None of them understand its lifestyle correction where sustainable diets along with physical activity are the two phases which can help them out without any starvation. By following these trends, BMR, muscle loss, elevated heart rate, reduced energy levels, deficiencies, GI disorders are observed.

India is a country where staple food comprises of mainly grains and fiber, which is considered healthy. It’s the current marketing strategies like low calorie diets, veganism, meal replacers, one day one meal, 36 to 48 hours intermittent fasting, keto have grabbed huge attention of many!! A perfectly balanced diet is one where you don’t need to undergo starvation phase plus it needs to be sustainable - for long term basis. Setting realistic goals is the ultimatum for all which differs person to person always.

Before planning any customized diet, first foremost clients emotional-physical-mental status needs to be considered. Many parameters such as religion, locality, type of family they live in, medical issues, age, height, weight, lifestyle, allergies towards any specific food, sleep pattern, energy expenditure etc. needs to be considered. 24 hour recall needs to be taken for minimum 3 days to understand type of food they consume on a daily basis. Post understanding all these factors and considerations, diet plan can be made by the Dietician. 

Weight Loss Management Diet - Fast&Up

One simple formula needs to be adhered while panning –

  1. 50% of energy needs to be met through good complex carbohydrates which includes oats, millets, quinoa, broken wheat, rice
  2. + 30% of energy through high biological value proteins which includes dals, legumes, pulses, soyabean, milk and milk products, egg whites, chicken, fish, nuts and seeds
  3. + 20% of energy through good quality fats like CPO’s, nuts, seeds, and fish

There is a famous saying “WE ARE WHAT WE EAT” and hereby concluding that a successful diet plan will always show slow and steady results. People who follow these minute easy recommendations daily, surely won’t face any complications in present nor in future.

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Geeta Bhatia Thorat

-Expert and Writer

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