7 Low-Calorie Indian Foods for Weight Loss
Looking for weight loss foods that are effective, flavorful, and Indian? You’re not alone. With more people searching for “low-calorie foods” and “diet meals for weight loss,” it’s clear that we want a sustainable way to eat healthy without sacrificing taste.The good news? Indian cuisine offers a variety of nutrient-dense, low-calorie options that fit beautifully into any calorie deficit plan.
The first step in any weight loss journey is knowing how many calories your body needs to shed weight without causing deficiencies. Calculate your Basal Metabolic Rate (BMR) and aim to consume fewer calories than you burn. Once you know your calorie needs, it’s equally important to balance your macro - and micronutrients.
Fiber : The Key element in your Weight Loss Diet Plan
Fiber helps you feel full, cut calories, reduce excess calorie consumption, support digestion, prevent constipation, regulate blood sugar, and may lower cholesterol. The ICMR recommends women consume 25g daily and men 38–40g, depending on age and sex.
You can power your weight loss journey by supplementing smartly. ActiFiber Natural Weight Control is a plant sourced natural supplement that is Clinically Proven to help you Regulate Appetite, Reduce Calories and lose weight to Regain Health. Just a sachet to ActiFiber to each of your healthy, balanced meals to help you in your journey to being healthier & fitter.
Seek Expert Guidance for Successful Weight Loss
Download your Region-Specific Weight Management Diet Plan designed by Nutrition Experts. It will help you stay on track with your weight loss goals. Click to Reach out to our Nutrition Expert for free personalised guidance and tailored advice to help you make the most of your journey toward better health.
7 low-calorie, nutrient-packed foods for Weight Loss
1. Moong Dal Chilla
A fiber-rich, high protein low calorie food, moong dal chilla is a great option for breakfast or dinner. Made from soaked yellow moong dal & chopped vegetables, it’s light, satisfying, and supports your low calorie diet for weight loss.
Pro Tip: Use besan for variation.
Calories (1 chilla): 120–150 kcal
Nutrition (30g dal): 7g protein, 17g carbs
2. Vegetable Upma
One of the best low calorie meals, upma made from suji or oats & lots of veggies is easy to digest and quick to prepare.
Pro Tip: Try rolled oats instead of suji for better fiber content.
Calories (1 bowl): 150–180 kcal
3. Clear Vegetable Soup
Soups are ideal low calorie dinner meals, especially when made with bottle gourd, tomatoes, drumsticks and spices like cumin, ginger & pepper. They offer volume and satiety with minimal calories.
Pro Tip: Add shredded chicken or a boiled egg for protein.
Calories (1 bowl): 90–120 kcal
4. Sprouts Salad
Sprouted green gram or moth beans tossed with cucumber, onion, and lemon juice make a perfect low calorie snack or light dinner. It’s rich in fiber and plant-based protein, making it a great diet food for weight loss.
Pro Tip: Sprinkle roasted flaxseeds or pumpkin seeds for healthy fats.
Calories (1 bowl): 120–150 kcal
5. Khichdi (with a twist)
Traditional khichdi gets a makeover when you swap white rice with brown rice, quinoa, daliya, or oats. Packed with vegetables & dal, it becomes a wholesome low calorie dinner idea.
Pro Tip: Add paneer or sprouts to increase protein. Limit portion to 1 bowl (200g).
Calories: 200–250 kcal
6. Buttermilk (Chaas)
A great digestive, chaas is one of the most underrated low calorie foods. It hydrates, supports gut health, and complements any meal.
Pro Tip: Use curd made from low-fat or skimmed milk.
Calories (200ml): 60–80 kcal
7. Rajgira Thalipeeth
A wholesome flatbread made with amaranth (rajgira) flour, this gluten-free dish is rich in calcium, iron, and fiber. Traditionally eaten during fasting, it also makes a great nutrient-dense option for regular meals. Rajgira helps improve energy, supports bone health, and aids digestion.
Pro Tip: Add grated lauki or cucumber to the dough for extra moisture & fiber.
Calories: (1 medium thalipeeth with ghee): 180–200 kcal
Remember, weight loss doesn’t mean bland soups & salads or following some trendy, unsustainable diet plan that gives you only short term results. Instead, follow a balanced diet plan of Indian food that is delicious, healthy, low calorie foods and supplement smartly with ActiFiber to Lose weight, Get fit & Stay that way.
To start your journey to a healthier, fitter you, read on to know about