There is no single answer to this question, as everyone’s body and lifestyle are different. However, there are some generally accepted principles that can guide a healthy diet for weight loss:

Focus on whole, nutrient-dense foods: This includes fruits, vegetables, lean proteins, whole grains, and healthy fats. These foods are generally low in calories and high in fiber, which can help you feel full and satisfied.

Avoid processed and high-sugar foods: Processed foods are often high in calories, added sugars, and unhealthy fats. They can also be low in nutrients and fiber, which can make you feel hungry soon after eating.

Portion control: Paying attention to your portion sizes is important even when eating a healthy diet. Eating too much even on a healthy diet can lead to weight gain.

Drink plenty of water: Drinking water can help you feel full and reduce your overall calorie intake.

Find an enjoyable form of physical activity. Exercise can help you burn calories and build muscle, which can boost your metabolism. Find a form of exercise that you enjoy and can stick with over the long term.

It’s important to remember that sustainable weight loss takes time and effort, and it’s important to find a diet and lifestyle that works for you and your body. Consult a registered dietitian or healthcare provider to create a personalized plan that meets your individual needs and goals.

Yes, weight can be reduced even without exercise. Losing weight is primarily determined by creating a calorie deficit, meaning you consume fewer calories than you burn. This can be achieved through diet alone, by reducing caloric intake and making healthy food choices. However, adding regular exercise to your routine can have additional health benefits, such as improving heart health, building muscle and boosting metabolism. If someone is suffering from a condition where exercise is not possible then they surely lose weight but it is not defined how much weight loss is possible in a month.

Some Indian healthy snacks for weight loss include:

Roasted chickpeas (chickpeas): These are a good source of protein and fiber, and can be flavored with a variety of spices.

Fruit Chaat: A fruit salad with a variety of fruits like papaya, apple, banana, and pomegranate, seasoned with lemon juice and chaat masala.

Steamed or Baked Dhokla: Made from fermented chickpea flour, dhokla is a low-fat, high-protein snack that is steamed or baked, and can be flavored with herbs and spices.

Sprouts: Sprouts of moong, chana or other pulses are a rich source of protein, fiber and vitamins, and can be cooked with spices and lemon juice.

Roasted Nuts: Almonds, walnuts, and cashews are a good source of healthy fats and protein, and they can be roasted and cooked with herbs and spices.

Remember to practice portion control, even when snacking on healthier options. Please consult your dietician and nutritionist before consuming any food.