Losing weight is a very big concern in the Pakistani population because our food includes so much oil!
If you are trying to lose weight and looking for a Pakistani diet plan for weight loss to live a healthy, slim, and fulfilling life, this is, of course, possible.
Let me show you how I, as a certified dietitian, stay healthy while eating my favorite food.
Following the diet is a big challenge in Pakistan
With all the tasty Pakistani dishes at family get-togethers, strict diets aren’t easy!
Pakistani cuisine is rich in flavors and spices and when your family will be eating those tasty kebabs and biryani, I know you won’t be able to resist yourself.
So weight loss isn't just about cutting calories; it involves understanding one’s food culture.
Most Pakistani dishes are cooked with so much oil to just increase the flavour and richness, but that results in high-calorie meals that, when you overeat every day, gain weight so much.
Though spices themselves have health benefits, the oil content can lead to calorie surpluses if not used carefully.
Staples like roti (bread), rice, and lentils, while nutritious, are high in carbohydrates.
Pair these with sweets like kheer or jalebi, and it’s easy to exceed daily calorie needs.
For weight loss, these foods must be enjoyed in moderation and balanced with other nutrients.
A lot of Pakistanis then try to lose weight by cutting out whole food groups and sticking to steamed veggies, boiled meat, and loads of green tea.
Some of us try to lose weight by sticking to strict, bland diets with little variety—mostly steamed veggies or plain boiled meat and hope for quick results.
Others drink loads of green tea and think it’ll speed up fat burning.
That’s the problem in our culture! Pakistanis see dieting as a short-term fix, not a lasting lifestyle change.
With limited food options, they struggle to stick to strict diets and often end up giving up.
If you think physical activity isn’t important, that’s wrong!
People in Pakistani culture often don’t prioritize exercise, especially in cities where many lead less active lives.
Many daily routines revolve around desk jobs, long commutes, and social gatherings centred around meals rather than movement.
This lack of regular physical activity can create challenges for those wanting to manage their weight or maintain overall health.
Without daily exercise, even a balanced diet won’t give lasting results. Physical activity is key to boosting metabolism, building strength, and keeping the heart healthy.
Exercise does more than just burn calories—it helps the body effectively process nutrients, boosts energy levels, and improves mood.
When people focus only on diet and skip exercise, they miss out on these important benefits.
Exercise also helps maintain muscle mass, which is important for a healthy metabolism.
Without enough movement, muscle tone drops, metabolism slows down, and weight management becomes harder.
So engaging in regular exercise, like a daily 30-minute walk, can help with weight management. It boosts metabolism, supports heart health, and works well with a healthy diet.
Balancing Traditional Foods with Healthier Choices
Weight loss doesn’t mean you’ll completely avoid those tasty burgers, kebabs, karahi, and other mouth-watering foods.
The key is moderation.
I mean, surely eat them but in smaller portions. We Pakistanis tend to fill our stomachs more than they can hold!
That’s the problem here.
Try this: Grill the food instead of frying, and eating mindfully can help you stay in a calorie deficit without giving up on taste.
Now remember that diet isn’t quick fixes.
It’s better to just make small changes, like having smaller portions of heavy dishes and adding more veggies and lean proteins.
Switching from deep-frying to baking, roasting, or grilling can reduce calorie intake while giving you the taste.
Using less oil or switching to heart-healthy oils like olive or canola can also make a big difference.
Achieving weight loss in Pakistan while savouring the flavours of that cuisine is entirely possible with a balanced approach of eating little and regular physical activity.
Small adjustments to traditional dishes and a focus on sustainable habits rather than fad diets allow for a healthier lifestyle without sacrificing the joy of food.
To make this journey easier, let's jump onto my 1500-calorie Pakistani diet plan for males and females, specifically designed to help with weight loss while still being enjoyable and easy to follow.
1500 kcal Meal Diet plan
Diet plans are different and are based on individual factors like age, weight, height, and personal preferences.
Dietitians/Nutritionists consider several factors when creating a meal plan tailored to someone's unique needs.
But this 1500-calorie meal plan featuring your favourite Pakistani foods is designed to help with weight loss and support long-term weight management.
If your maintenance calories are around 1900-2100 kcal and you want to lose weight in a healthy, easy way, this meal plan is perfect for you.
It mostly focuses on traditional Pakistani dishes, with no fancy ingredients, so it's super simple and easy to stick with.
Don’t worry, you can change the meal timings as per your routine but every two meals should have a gap of 2 hours minimum.
PLAN A
| Meal Time | Food Time |
|---|---|
| Pre Breakfast | 1 glass lukewarm water + 1 tsp chia seeds |
| Breakfast | 2 slices bread 2 eggs (fried/omelette/boiled) 1 cup regular milk tea |
| Mid-Morning | 2 Apples 3 dates |
| Lunch | 1 small 6-inch roti Mixed vegetables (1.5 cup cooked) ½ cup yogurt/mint chutney 1 bowl salad |
| Evening | 2 shami kebabs (chicken + lentils) 1 cup green tea |
| Dinner | 1 small 6-inch roti with 1-2 small-sized chicken tikka ½ cup yoghurt/chutney/raita |
PLAN B
| Meal Time | Food Items |
|---|---|
| Pre Breakfast | 7 Almonds |
| Breakfast | 1 small 6-inch roti 2 eggs omelette with lots of veggies 1 cup regular milk tea |
| Mid-Morning | 1 small orange/any seasonal fruit 1 small apple |
| Lunch | 1 small 6-inch roti with 1-2 small-sized chicken tikka ½ cup yogurt/chutney/raita 1 bowl salad |
| Evening | Veg-Bean Salad (add ½ cup boiled red beans, ½ cup boiled chickpeas, and some raw veggies of your choice) 1 cup green tea |
| Dinner | ½ cup oatmeal cooked in 1 cup skimmed milk (fat-free milk) Topped with 3 dates |
Additional Guidelines for Weight Loss That’ll Make You Healthy & Fit
- Maintain good water intake. Staying hydrated is a must for this diet plan.
- Along with this diet plan, being physically active is a must. Strength training is preferred to lose weight safely. Otherwise, at least a 40-minute daily brisk walk should be a non-negotiable habit.
- Get enough sleep. A disturbed sleep cycle can ruin all of your progress.
Foods that should be avoided:
- Cold drinks/ sodas etc.
Candies, ice cream, cookies, biscuits, cakes, puddings etc
Deep-fried items like French fries, fritters, etc.
The Final Words:
Many Pakistani men & women want to lose weight not only to improve their health but also to boost their confidence.
However, it’s essential to recognize that weight loss isn’t a one-size-fits-all journey.
Remember that every person’s body is different, so what works for one person might not work for another.
For a plan that fits your needs, it’s best to talk to a certified dietitian/nutritionist. They can help you create a balanced, sustainable weight loss approach that works for you.