Weight loss
An Indian diet plan for weight loss that you can actually live with
How to build a weight-loss plan from everyday Indian home food — the plate method, a sample day, where extra calories hide, and a realistic pace.
3 min read
Weight & metabolism
Weight loss that fits the way you actually eat
A personalised, Indian food-first plan to help you lose weight at a steady pace — without crash diets, banned foods or guilt.
at a glance
- Format
- Online, or in person in Mumbai
- First session
- Usually 45–60 minutes
- With
- Dt. Irika Goyal
Who this is for
- Adults who want to lose weight and keep it off this time
- People with weight-related concerns such as prediabetes, raised blood pressure or fatty liver, alongside their doctor's care
- Anyone tired of restarting after restrictive diets
- Busy professionals who eat out, travel or cook for a family
What we can work on together
- Portion sizes and meal timing with home-cooked Indian food
- Cravings, late-night snacking and eating when stressed
- Office lunches, eating out, festivals and weddings
- Plateaus, and what to change when progress slows
- Keeping muscle while losing fat
- Sleep, stress and other things that quietly affect appetite
The approach
How Irika approaches weight loss
Start from your real week
We look at what, when and why you eat now, so changes fit around work, family meals and the foods you enjoy — not around a template.
Aim for a pace you can keep
For most adults a steady loss of around half to one kilogram a week is realistic. In people living with type 2 diabetes and excess weight, losing even 5–10% of body weight has been shown to improve blood sugar, blood pressure and cholesterol.
Plates that keep you full
Enough protein and fibre at each meal — dal, curd, paneer, eggs, sprouts, vegetables — makes a smaller portion of rice or roti feel satisfying.
Adjust, don't restart
Follow-ups are where the real work happens. We review what's working, what isn't, and tweak the plan instead of throwing it out.
What happens next
Say hello on WhatsApp
A line about what you'd like help with is plenty. You'll get available times and current fees before anything is booked.
Your first consultation
Usually 45–60 minutes, online or in person in Mumbai. We go through your health, routine and goals.
Your personalised plan
Built around your food, your kitchen and your week — shared with you digitally.
Follow-ups that adjust
Shorter check-ins (20–30 minutes) to review progress and fine-tune the plan.
Questions
Common questions about weight loss
How much weight can I expect to lose?
It depends on your starting point, health conditions, medicines and routine, so I won't promise a number. For most adults a steady 0.5–1 kg a week is realistic. We also track waist size, energy and blood reports — not just the scale.
Do I have to stop eating rice or roti?
No. Portion size, what you pair it with (dal, vegetables, curd) and choosing whole grains or millets more often usually matter far more than cutting a food out completely.
Will I need to exercise?
Movement helps with health, muscle and keeping weight off, so we'll talk about it — but the plan starts with what's realistic for you, whether that's a daily walk or a full training schedule.
Can you help if I'm taking weight-loss medication?
Yes. I can support you with protein, hydration, meal size and managing side effects alongside your doctor's treatment. I don't prescribe, stop or change any medication.
Sources & further reading
Guidance on this page draws on the following. Links open external websites.
- 1.Obesity and overweight — fact sheet — World Health Organization
- 2.Benefits of modest weight loss in improving cardiovascular risk factors in overweight and obese individuals with type 2 diabetes — Diabetes Care, 2011
- 3.Appropriate body-mass index for Asian populations and its implications for policy and intervention strategies — WHO Expert Consultation, The Lancet, 2004
- 4.Managing your weight — NHS
Keep exploring
Recipes & meal ideas
12 Indian breakfasts that keep you full until lunch
Twelve filling Indian breakfasts built on protein and fibre — chillas, poha, idli-sambar, ragi, thalipeeth and more — plus the common breakfast traps.
3 min read
Weight loss
Belly fat and Indian food: what actually helps (and what doesn't)
There's no fast fix for belly fat, but there is a reliable one. What helps, what doesn't, how to measure your waist, and Indian-food ideas that support it.
3 min read
ready when you are
Let's find an approach that works for your real life.
Send a message on WhatsApp with a line about your goals. You'll hear back with available times and current fees — no pressure, no obligation.
Prefer email? health.e.living23@gmail.com