Diet Plan For Weight Lose In India

Diet Plan For Weight Lose In India


.The key to lose fat(weight) is to follow a diet which is high on PROTEINS and FIBRES.

diet plan for weight loss



 weight loss diet plan


.Early morning - 1 glass warm water with some herb brewed in it +2-3 soaked almonds

Morning - Lemon tea/ Ginger Tea/Coffee/ milk 1 cup (150 ml)

diet plan for weight loss breakfast


1. Breakfast:

We can follow anyone of the below.


a. Wheat bread with peanut butter - I assure that this would just keep you full and also taste good:) Peanut butter for the protein content.


b. Sprout salad - Sprouts are rich in protein and fibre and will help you feel full. And also Sprouts are really good for hair strength.


c. Oats - Again high in protein and fibre. Makes a good start for the day.

d. Last but not the least - FRUITS

FRUITS for breakfast would make an ideal start for the day and having them in empty stomach has plenty of benefits. Should definitely try this.. Try fruit salad. Mainly with apple, guava, banana, water melon, papaya.

diet plan for weight loss lunch


2. Lunch:


a. Have phulka or chapathi with any veg side dish. I would prefer phulka over chapathi. We can try sprout gravy(Am not sure about its availability, but in our food court, we get this), which would make a good combination.


b. If you are planning to take rice, try brown rice instead of White rice and again it has the benefits of fibre content. Can have rice in lunch for 3 days a week.

c. Most importantly, should add vegetables in lunch meal. Preferably Cabbage, Beans, Carrot, Leafy vegetables and potato. These are rich in fibre content(except potato). Potato is rich in carbohydrates which is also necessary.


d. We can also try vegetable salad alone.

diet plan for weight loss evining snacks


3. Evening snack:


a. Evening time is crucial as we may tend to try some junk foods. Because by this time we would feel a little hungry.


b. So the best option is to munch on some nuts. Preferably almonds. In a recent research, it has been found that almonds help in reducing the belly fat specifically. So this would make the ideal snack during evening time. And also can have dates with that.


c. Try green tea in the evening.


diet plan for weight loss dinner


4.Dinner:

a. I personally felt, having wheat bread with peanut butter for dinner is a better option.


b. Or we can have chapathi again.


c. And the most important thing is to have the dinner at least 3 hours before you sleep or before 8PM.


Most important point is to drink a lot of water throughout the day. Have a water bottle with you.


After having said these points diet alone will not help one to lose weight. Physical activity is a must.


.Low-Carb Diets vs. Low-Fat Diets


While a low-carbohydrate or low-fat diet can help you lose weight, the relative merits of each of these types of diet on the cardiovascular system are currently being studied. A few important things to remember:


Avoid foods with trans fat, the processed fats that build up in the arteries.

Steer clear of high amounts of sugar and salt.

Control your portions and take in less calories than you burn.

Develop the self-discipline and motivation to stick to your diet.

.Try To Eat Meals At Home


For the next 10 days try to eat maximum meals at home. This gives you complete control over ingredients like sugar, fat, oil and salt that goes into your food. You will be surprised how fast you will lose all that extra flab by just doing this.

diet plan for weight loss


.Vegan Diet


While there are different levels of vegetarian and vegan diets, most vegetarians steer clear of eating meats, including seafood and poultry. What do vegans eat? Well, they take it a step further and avoid all products that come from animals, including dairy and eggs.


If you’d rather be mostly plant-based but don’t want to totally nix all animal products, that’s a good option, too. Simply swap out meat, fish, etc. for clean proteins like legumes, lentils, quinoa, etc. several times per week or more. There are plenty of ways to get protein without consuming too many animal-derived foods, such as from nuts, seeds, beans, ancient grains or plant-based protein powders.


Pros:


You’ll be following a plant-based diet that is naturally low in fat and high in fiber. No need to count calories when you’re chomping down on lettuce.

Vegetarian diets have been linked to lower blood pressure and lower cholesterol. If you’re looking to control those conditions naturally, eliminating meats can help.

Good, quality meat can be pricey and also takes a toll environmentally. Eliminating it from your diet can really save money in your grocery budget and better the planet too.

Cons:

What do meat-free, deep-fried burritos, potato chips and French fries have in common? None of them are healthy, and they’re vegetarian/vegan. Simply eliminating animal products doesn’t guarantee you’ll eat wholesome, nutritious foods.

High-quality animal meats provide nutritional benefits that are hard to replicate naturally. Vegans especially need to beware of serious nutritional deficiencies and should consider adding a supplement.

diet plan for weight loss


.DASH DIET

"Dietary Approaches to Stop Hypertension" emphasizes fruits and veggies and slashes sodium, fat, and saturated fat. Cutting sodium can help minimize bloat, and eating more low-calorie, high-fiber foods is a bright idea for any woman who needs to fit into her skinny jeans. More than that, it's a heart-healthy way of eating that can keep blood pressure in check. So you'll feel good, too.

.Skip the Scale

Don't weigh yourself daily, sometimes it just unnecessarily panics you and can be demotivating. Also, the scale can be deceiving as it ignores the fact that you might be adding muscle weight. Weigh yourself once a week and ideally in the morning.

High blood pressure diet


.HIGH BLOOD PRESSURE DIET

Talk about heart ache: high blood pressure stresses arteries, and can make you more susceptible to heart disease. To eat to lower your blood pressure, you just need to focus on heart-healthy bites. The American Heart Association recommends loading up on fruits, veggies, whole grains, low- or non-fat dairy, beans, lean meats, and fish. Bonus: no one's ever gotten fat eating more kale and beans.



.Carry Your Own Snacks


When I consult clients I have realised that their main meals are well managed, however, snack is an area where most of them end up going for unnecessary foods and jeopardise their weight loss. It's a great idea to pack your own snack at work or on the go. Make small packs of nuts and seeds, fruits, plain yogurt, chaach, sprouts, dark chocolate, chilla, cubes of paneer or cheese.


.Weight Watchers – This diet is simple, flexible and easy to follow.  You pay one membership fee and stay a member as long as you please. You don’t need to do hard exercise to succeed.  Many people who join a local WW group or an Online or Personal Coaching plan, continue after they’ve reached their goal weight.  There’s a nice social element on offer with Weight Watchers!

LOW CHOLESTEROL DIET


.LOW CHOLESTEROL DIET

Okay, this one's not for weight loss per se, but if you've got high cholesterol or are at risk for heart disease, your doc might suggest switching up your diet to get your numbers in check. According to the American Heart Association, that means all the basic tenants of eating healthy—the (almost boring) things you've heard before—eat more fruits and veggies, whole grains, low-fat and non-fat dairy, chicken, fish, nuts, seeds, and vegetable oils. But it's what you're eating less of that really counts. Fewer high-cal foods like sweets, fatty and processed meats, full fat dairy, trans fat, and fried foods is a sure-fire way to not only lower cholesterol, but also cut calories to lose weight. Win-win.

.Eat more vegetables

Swapping in more veggies in place of other foods is an easy way to shed calories without feeling it. Non-starchy veggies are high in nutrition and super low in calories - a cup of cauliflower has only 30 calories compared to a cup of brown rice that has over 200 calories. Cauliflower rice anyone? 

Weight loss ATKINS DIET


.ATKINS DIET

When it came onto the scene, it was revolutionary and totally rule-breaking. Eat all the meaty goodness you want—as long as you drastically cut carbs. And in a study on young, overweight and obese women, Atkins beat out higher-carb plans, when dieters shed over 10 pounds in a year compared to less than five in other diets And, nope, Atkins didn't clog their arteries either. Of course, while it's effective for weight loss, low carb diets can be unbalanced if you eat too much meat and too few veggies. Think about if it fits your lifestyle—and don't give up on the other components of a healthy diet—before hopping on the carb-cutting bandwagon.


.Cut back on sugary foods

Not only can high sugar meals cause insulin levels to spike, many added sugar and sugar-rich foods (like refined grains and fruit juice) tend to be a source of empty calories. Meaning they provide energy but not a lot of nutrition, and are a great option to trim calories from your diet!

Weight loss WILD DIET


.WILD DIET

The concept behind this diet is pretty simple: ditch all processed foods for bites that come just as nature made them. Proponents of the plan dig in to foods like wild salmon, fresh veggies, local eggs and, of course, chocolate (because what is life without chocolate?). Abel James is the creator of these nutrition guidelines, and he promises that if you avoid artificial ingredients you'll be able to "feast all day, yet stay lean and healthy."


.PALEO DIET

If you could hunt and gather it, you can eat it. That means yes to meats, fruits and veggies, eggs, nuts, seeds, oils like olive and coconut, and seafood. But cereal grains, legumes, dairy, and potatoes are all big no-nos. While research isn't conclusive, small studies say go for it. One found that after three weeks, people dropped five pounds. Another found that after 10 days, blood pressure and cholesterol improved. So it can slim down your tush and healthy up your heart, but the restriction (sure, cake is out, but so are beans) can drive you cray-cray—not to mention make going out to eat more difficult. Still not sure? Check out these seven things no one is telling you about going Paleo.


.ADD NON-STARCHY VEGETABLES FOR VOLUME

This is really the best trick! Carbohydrates are primarily found in both starches (listed above) and non-starchy vegetables, but you can get so much more bang for your buck (both financially and in calorie count) by filling up on the veggies.


For example, would you prefer to eat 1/2 cup of rice, or 3 cups of cauliflower rice?


Making these small substitutions will help you feel full longer. You won’t end up running back for another snack an hour after dinner.


Here is a list of really great, non-starchy vegetables to fill up your plate with:


.Artichokes

.Asparagus

.Bean Sprouts

.Broccoli

.Brussel Sprouts

.Carrots

.Cauliflower

.Cucumber

.Eggplant

.Lettuce

.Mushrooms

.Peppers

.Radishes

.Salad Greens

.Spinach

.Tomato

.Zucchini


.Making a Diet More Effective with Exercise


Eating lower-calorie foods and smaller quantities of them are vital to losing weight. But the additional calories that exercise helps you burn make it easier to be on the right side of the calorie equation.


Working light-to-moderate weight training into an exercise program that already includes aerobic activity (walking, jogging, cycling) adds lean muscle mass. Calories are energy that is stored in the form of fat. Muscle is the body’s engine. So the more muscle you have, the more calories you use each day, which contributes to fat loss.


.How much weight will I lose with this diet?


It depends on the size of the energy deficit you create. An energy deficit is the gap between the number of calories you consume in a day and the number you burn through daily activity and exercise. Experts recommend a 500-750 calorie daily energy deficit to lose weight at a healthy pace (1-2 lbs per week). This could result in up to 4 lbs of weight loss over the course of the 15 day plan. Using a calorie counter where you track your food and exercise can help you know if you are creating that energy deficit.