Diet plan for losing weight

                                 DIET PLAN FOR LOSING WEIGHT /  HEALTHY BODY

Diet plan for losing weight

EARLY MORNING  AS YOU GET UP  [ 6 AM ]

  • A glass of luke warm water + 1 tbsp lemon juice + 1 tsp grated ginger

BEFORE WORK OUT /EXERCISE [any form of exercise for 1 hr ]

  • 1 apple + 4 soaked almonds

AFTER WORK OUT [ 8 AM ]

  • Dates – 3
  • Egg whites – 3

BREAK FAST – [ 9 AM ]

  • Oats – 1 bowl with low fat milk OR
  • Idli /dosa – 2 or 3 with sambar + chutney OR
  • Poha – 1 bowl OR
  • Veg Parathas with low fat curd – 2
  • Either of the above with 1 cup of tea with ½ tsp sugar

MUNCH TIME  [ 11 .30 ]

  • 1 seasonal fruit with 1 cup green tea

LUNCH [ 1.30 ]

  • Multigrain phulka – 2 or 3
  • Vegetable – 1 bowl
  • Salad – 1 bowl
  • Dal /curd/buttermilk – 1 bowl OR 3 pieces grilled or boiled chicken /fish

MUNCH TIME [ 4 .OO ]

  • A cup of green tea + a handful of roasted farsan /chana

MUNCH TIME  [ 6.30 ]

  • Bhel OR
  • Boiled sprouts with veges OR
  • Whole wheat sandwich [no potato and butter ] OR
  • Plain Steamed food

DINNER [ 8.30 ]

  • 2 phulka
  • + 1 bowl salad
  • + 1 bowl dal or 3 pieces of grilled fish /chicken

BEFORE SLEEPING

  • A glass pf lukewarm water with a pinch of cinnamon pwdr

******NOTE – If you are not able to take dinner at 8.30 – You can have a glass of buttermilk + 2 tsp roasted flax seeds . And try having dinner by 10.00.

For those who do not eat fish or chicken  can have –

Eggs /Chia seeds /quinoa /buckwheat /soy /hummus/peanut butter with brown bread /lentils /oats /green peas  /tofu /low fat /pumpkin seeds /chick peas /any wheat products /peanuts /corn /spinach /guava /greek yoghurt /almonds / cashew

OR

Readymade Vegan protein powder .

NOTE

  1. If you are not able to take dinner at 8.30 – You can have a glass of buttermilk + 2 tsp roasted flax seeds . And try having dinner by 10.00.
  2. Everyday oil intake 1 tbsp of good brand
  3. Water intake – 2 to 3 litres.
  4. 1 hour of workout in any form is a must – cardio /gym / walk /run /jog /swimming /cycling / climbing stairs /dancing /household chores – sweeping ,mopping washing clothes ,scrubing the bathroom , etc

DIETARY GUIDELINES 

  1. Ensure that you eat your meal on time.
  2. Eat slowly.
  3. Add eggs to your diet .
  4. Get enough sleep.
  5. After every meals brush your teeth .
  6. Avoid processed food .
  7. Eating healthy breakfast reduces your hunger later in the day, making it easier to avoid overeating.
  8. Do not replace your meal with fruits.
  9. Have plenty of fluids in-between meals & not with the meals.
  10. Eat slowly in comfortable, relaxed environment.
  11. Do not skip meals & do not keep a gap of more than three hours in between meals.
  12. Avoid products made from sugar, jaggery & Honey.
  13. Include complex carbs in every meal – whole wheat, Ragi, Jowar, brown rice, oats, etc.
  14. Avoid refined cereal products like white bread, noodles, polished rice, refined flour etc.
  15. Choose fibre-rich foods like green leafy vegetables, whole grains, fruits etc.
  16. Low-fat milk products like curd, paneer and egg whites, lean chicken and fish are great protein sources.
  17. If you are a vegetarian, whole pulses and Dals can provide little protein and good amounts of fibre.
  18. Ensure moderate use of edible oils and animal foods and very less use of ghee/ butter/ vanaspati.
  19. Restrict salt intake to minimum
  20. Use cow’s milk/ skimmed milk instead of buffalo’s milk.
  21. Restrict Papad, Pickles, ketchup, canned foods etc.
  22. Have at least 1-2 Fruits everyday
  23. Fruits allowed(Apple / pear / straw berries/ papaya / guava / kiwi/ Grape fruit etc)
  24. Following fruits likebanana, chickoo, mango, grapes, custard apple and jackfruit should be avoided.
  25. Fresh fruits are way superior to fruit juices.
  26. Restrict the intake of fresh coconut, dry coconut .
  27. Keep portion size small.
  28. Always give 2 hour gap in between dinner and bed-time.
  29. Don’t give up till you achieve .

EAT TO BECOME A HEALTHIER, HAPPIER, FITTER PERSON — NOT JUST TO LOSE WEIGHT.

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