The festive indulgence of Diwali, with its array of sweets, fried snacks, and late-night feasts, often leaves many feeling sluggish and bloated. According to clinical nutritionist Rashi Agarwal, excessive sugar, alcohol, and irregular schedules strain the gut and liver, leading to water retention and inflammation. A structured, nutrient-focused reset can help shed excess weight and rejuvenate the body. This 5-day Indian diet plan, curated by NDTV consultant nutritionist Rupali Datta, emphasizes light, home-style meals, hydration, and strategic swaps to restore balance without starvation.

Post-Diwali weight gain is driven by high-calorie foods rich in refined flour, sugar, and saturated fats, which disrupt digestion, cause bloating, and spike blood sugar. Late nights and missed workouts further exacerbate the issue, but the body can recover swiftly with the right approach. “Sugar and trans fats cause water retention, while alcohol adds empty calories,” explains Datta. By returning to balanced meals, prioritizing hydration, and incorporating fibre and protein, individuals can reduce bloating and shed water weight within days, setting the stage for sustainable health improvements.

The 5-day plan focuses on nutrient-dense, low-calorie meals to support digestion and satiety. Day 1 kickstarts with a spinach-banana chia smoothie and moong dal soup with vegetables, leveraging magnesium and fibre for recovery. Day 2 emphasizes protein with oats cheela and brown rice sambar, stabilizing blood sugar. Day 3’s fibre-rich quinoa upma and khichdi reboot the gut, while Day 4’s antioxidant-packed green smoothie and amla-millet mix aid liver detoxification. Day 5 concludes with moong dal chilla and jowar roti, promoting sustained energy and reduced bloating.

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To amplify results, start each day with warm water infused with lemon or ginger, practice portion control with vegetable-heavy plates, and incorporate light movement like a 30-minute walk or yoga. Avoiding refined carbs, limiting sugar and caffeine, and including healthy fats from nuts or seeds further support hormone balance and metabolism. “High-protein, fibre-rich meals curb cravings and preserve muscle,” notes Datta, emphasizing the role of fermented foods in rebuilding the microbiome and reducing sugar dependence.

This post-Diwali reset is not about deprivation but about rediscovering balance through wholesome, Indian-inspired meals. By embracing this 5-day plan, individuals can shed festive weight, reduce inflammation, and regain energy. With simple kitchen tweaks and mindful habits, this approach fosters sustainable weight loss and a renewed sense of well-being, proving that small, consistent steps can transform how you feel—one nourishing meal at a time.

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