Weight Loss Diet For Indians from Sapna Vyas Patel

Sapna Vyas Patel

Indians, from South India to North India are well known for their lavish eating habits. The traditional diet of Indians is well…let’s be honest with it – kinda unbalanced and unhealthy.

There are several factors to why the Indian diet is unbalanced. In most of the traditional dishes, there’s a lot of spice, sugar, and carbohydrates. Also, it is a common factor across India to eat full-fledged thali meals, which is basically an overload of food. Add to this a lot of sweets and savories, an average Indian is overweight.

However, thanks to recent developments in lifestyle, many folks in India are now aware of the importance of eating healthy and are now turning to weight loss plans and crash diets in a frenzy to lose weight.

Recently, I came across a video on YouTube where this girl from India went from 75 Kilograms to about 35 Kilograms without any crash diets or chemical supplements.

Her name is Sapna Vyas Patel (Doctor of Medicine in Alternative Medicines M.D.(A.M.), MBA (Nirma University), Reebok Certified Fitness Professional, Nationally Recognized Fitness Expert, YouTuber, and Columnist.) and she has willingly shared her entire diet plan with us all. She is a celebrity today helping people get into shape, with her diet plans and training sessions.

Here is Sapna’s diet plan for weight loss, for Indians.

Step 1 – Get yourself ready for the change.


Step 2 – Basics of weight loss management.


Step 3 – Weight Loss Tips for Fast Results.


Diet Plans For Losing Calories


For the full diet plan and instructions, check out Sapna’s FB profile and her videos on YouTube.

Also, check out the list of Free Android Apps for tracking weight loss here.

Recommended Books for Weight Loss

Weight loss is a topic much discussed in western countries. Unfortunately, in India, not so many people are enthusiastic about weight loss or living healthy. But, there a bunch of nutritionists and health enthusiasts who have been been very active in this area, in recent times. Sapna is one among them, but there are others too.

Today, it has become evident that the western ideas of weight loss necessarily don’t make sense in the Indian context. Also, the trend is that many of India’s “normal” diet is now considered superfoods in the west. For example, turmeric, which is a common ingredient in almost all Indian cuisines, is now testified by various institutions as good preventive food for Cancer. (Source – Memorial Sloan Kettering Cancer Center Research).

If you are serious about weight loss and staying healthy, here are some amazing books I recommend written by authoritarians in this field.

1. The Great Indian Diet – Shilpa Shetty


In this book, the authors try to break the myth of Indian food being considered bad. Instead, it explores some areas where traditional Indian food and certain elements of it are sometimes even a good way to weight loss. This book is a must-read for all aspiring people to get healthy. (Buy it here)

2. Indian Superfoods : Think Local Not Low-cal – Rujukta Diwekar

Indian Superfoods

Forget about acacia seeds and goji berries. The secret foods for health, vitality, and weight loss lie in our own kitchens and backyards. From aphrodisiacs to fertility boosters, fat burners to mind calmers, top nutritionist Rujuta Diwekar talks you through the ten Indian superfoods that will completely transform you.

3. Woman & The Weight Loss Tamasha (Hindi)


Woman & The Weight Loss Ka Tamasha (Hindi) is a great read for any woman thinking of starting with weight loss. This book talks about the different phases of life that women undergo. It educates the women on how to take good care of their health, while actively being involved in every different role of their life. From the stage of puberty, menopause, to the stage where they get stressed about their own family and home, this book takes the women out of the doldrums of weight gain and weight loss. It’s worth reading for every woman.

I strongly recommend buying these three books before getting started with your diet or weight loss plan.

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38 responses to “Weight Loss Diet For Indians from Sapna Vyas Patel”
  1. Mani Karthik

    Check out Sapna’s program or connect with her. I’m sure she’ll be able to help you. All the best!

  2. prakash

    mam, really u want to lose your weight then please use Herbalife products.all products are helpful for lose weight.

  3. Shree

    Hey I am 22.. I hv a height of 5.5 feet n 76 kg weight.. I hv been working out since a month with a proper diet plan. Still am nt able to shed any weight.. pls help me..

  4. Mani Karthik

    Hi Megha,

    First off, take help from a dietician and a doctor to see your health vitals. Getting into a plan based on your health is the best and wise thing to do.

  5. Megha Patel

    Hello sapna mam… I’m Megha actually my weight is 58 kg nd am 26 year old. I want reduce 10 kg so how can i achieve this? Help me nd Plz give me proper diat nd exercise also

  6. rocky

    hi achyutha, do not neglect your breakfast! it is the best thing to start your weight loss with. start doing weight training along with cardio atleast 4 days in a week. Get a proper workout plan that suits you @ bodybuilding.com and i wish the very best

  7. Himanshu goyal

    Plz contect no for weight loss

  8. Mahi

    Thank you. .

  9. Mani Karthik

    Mahi, Dieting can surely help. But I strongly suggest you contact a dietitian or a trainer first before setting weight loss goals. A lot has to go in finding about your health conditions before deciding on diet plans. All the best.

  10. Mahi

    Hi.am 23 year old and my weight is 80 kgs .I want to bring it down to atleast 68.my height is 5.3.can I follow this diet.? If yes then can you plz suggest me how much n what exercise I must do.I can’t go to the gym. But ya I have treadmill at home..
    N one more problem is have more fat on my hips n thighs .plz suggest me solution for my problem. .I want to lose at lest 4kgs in one monts. Plz help me

  11. Viswas

    There is a false story doing the rounds in Whatsapp with Sapna’s picture. The story is about Angoorlata, the BJP MLA from Assam who won the elections recently. The story is true but the picture shown is Sapna Vyas Patel’s.

  12. chetan

    i just have extra tummy which i want to reduce
    even after trying a lot i am not getting time to do exercise
    can you plz help me out in such situation

  13. swathi

    I had lost 10 kg weight in last 4 months
    But my skin got stretch mark all over where ever I lose the excess weight.pls suggest

  14. Saumya Tiwari

    Height 5’5″ age 23 weight 72 thigh 25
    I want loss my thigh fat/Muscle…. Suggest me how to reduce thigh fat ?

  15. Kiran sharma

    Hallo mam actally my wt is 72kg i want to reduce my wt upto 53 so how can i achieve this?????

  16. Tirth shah

    Hi my name Tirth I want loss my weight round about 25 kg plz give veg diet and exercise plz send in my email address plzzzzzz

  17. Mani Karthik

    Depends on your weight, age, BMI, medical history etc Sachin. Where are you located and what are your weight loss goals?

  18. Sachin

    How can I lose weight easily? What diet plan would you recommend?

  19. Mani Karthik

    She has an email address you can contact her with.

  20. Mani Karthik

    Hi Mariam, Please check the article above for diet plan suggestions.

  21. Mani Karthik

    Starting with a good diet plan is a good start. Consulting your doctor for finding your ideal BMI is also important. Set a target weight, plan your diet properly and get started!

  22. achyutha

    hi i am achyutha,my weight 74kg i need to reduce 15kg .i have fat on stomach,thighs,butt.how to reduce that fat .plzz guide me about exercise also and food

  23. mariam

    Pls tell me how reduce wright loss my wright 90 I m.married child Pls help me deit plan my email. I’d m_31aug@yahoo.com pls sent me

  24. Mani Karthik

    Please consult a doctor first. Hormonal imbalances have to be diagnosed and treated properly by a practicing doctor.

  25. supal desai

    Hii my name is supal. I have hormance problem. Is there a problem to loss weight. ?I am starting gym last 2 months. I am not losing weight but lose in inches in little. Pls share veg diet

  26. Kajal dave

    I want to consult sapna mam is there any number or any place where i can contact her in personal.If there then please tell me .

  27. Mani Karthik

    I think you meant to say lose enough weight to make it 75 Kg. Please consult with a dietitian and a doctor before making such targets. Then it depends on what exercise you are doing. Based on your body type, your exercise regime has to be planned. Check out Sapna’s diet plan and consult with an expert.

  28. Mani Karthik

    First off, consult with a doctor and find out your right BMI and he would recommend a proper diet for you. Don’t try losing weight on your own.

  29. Mani Karthik

    Start with a simple exercise plan Homi. Avoid sugar, drink a lot of water and follow a healthy balanced diet like the one mentioned by Sapna above. I would also suggest you consult with a doctor before choosing anything on your own.

  30. Shashi

    Hi my name is shashi. I want to loose 10kgs as my weight is 60kg. Please suggest me a diet plan which can help me in loosing weight.

  31. Mani Karthik

    Check out Sapna’s plan mentioned above. That is a good start.

  32. Cute

    Iam 24 And weighing 75 Kg.…i want to reduce 20kg of my weight please tell me what to do.

  33. Mani Karthik

    Great advice Gurpreet.

  34. gurpreet

    hey hetal,
    I am not an expert and also on path to lose weight. I would suggest you to start slowly for your long journey. set up a goal and then consider your height and diet habits and underlying health conditions. As in I am not sure about your diet and health i would suggest you to start with cutting sugar from your diet completely, people say you can have honey but that too has sugar but yes if you cant cut it down completely try doing it slowly and rather than having sugar replace it with honey , do not go for sweetners they are bad for your health. add bit of exercise in your daily routine and drink plenty of water when i say plenty i mean 3-4 liters a day yes thats right. and make sure you take your weight before you start anything because it is really helpful and do not check your weight very often as if you had gained weight due to some reason it can put you off doing anything, so for that case i would say do may be once every two weeks time.

    PS… i only came accross this site today, you have lost something by now.
    take care

  35. homi


    I am 40yrs old male working in BPO for 10 years ( night shifts ) heights 5.8″ and weight 110 KGS. Please suggest me some tips to loose weights.

    with regards

  36. dilip patil

    This is very good , my weight is 100 kg and need to loose up to 75 kgs pl.help me to reduce this weight
    I am doing regular exercise and no junk food habit health is ok no any disease ,
    pl.guide me

  37. hetal trivedi

    Hi I am 42 yr old and having 80 kg weight and house wife pls need your guidance for weight loss.

  38. githen

    Good inspiration

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