Weight diet plan
Weight loss diet plan, built around your life
A sustainable weight loss plan fits your routine, food preferences and health conditions instead of following a fixed template. Praksha sends a new plan every day on WhatsApp, adjusts it using your weight and feedback, and works with Indian food so you do not have to give up roti or rice.
Who this is for
- You want to lose weight without crash diets
- You also have diabetes, thyroid, PCOS or high cholesterol
- You are underweight and want to gain weight in a healthy way
What your plan focuses on
All food groups, in the right portions
Balanced meals that include carbohydrates, protein and healthy fats, not a list of banned foods.
Daily adjustments
Your plan changes with your weight, energy, hunger and feedback.
Real-life routines
Plans handle travel, eating out, festivals and family meals.
Habits that last
Simple routines you can keep up long after the programme ends.
Food guidance
Usually emphasised
- Protein at every meal (dal, curd, paneer, eggs, fish or chicken as per your preference)
- Vegetables and salads
- Whole grains and millets in measured portions
- Fruit and enough water through the day
Usually limited
- Sugary drinks and fruit juices
- Deep-fried snacks and bakery items
- Large portions of refined flour foods
- Eating late at night
This is general guidance. Your own plan is personalised to your reports, medication and food preferences.
What we track
- Weight and waist
- HbA1c and fasting glucose
- Cholesterol and triglycerides
- Thyroid (TSH) where relevant
Please note
If you take medication for diabetes, blood pressure or thyroid, tell your doctor as your weight changes, because doses sometimes need review.
Frequently asked questions
How much weight can I lose in a month?
A gradual pace of about 0.5 to 1 kg a week is generally considered safe. The right pace for you depends on your starting weight, health conditions and routine.
Do I have to give up rice and roti?
No. Plans include rice, roti and other staples in portions that suit your goal and your health markers.
Can I lose weight with thyroid or PCOS?
Yes. These conditions can make weight loss slower, so the plan is built around them and adjusted with your lab reports.
Do you help with weight gain?
Yes. Praksha also creates plans for underweight clients who want to gain weight in a healthy way.
Related conditions
Ready to start?
Tell us a little about your health goal and Praksha will get back to you on WhatsApp.
Book Your Consultation
Share a few details about your health goals. Our team will review your information and guide you toward the right nutrition plan.