Diet plan for weight loss:
If you are overweight you need to lose weight through exercises and adopting a diet plan for weight loss. You will have to follow a diet chart for weight loss along with your regular exercise and stick to it. The weight loss diet plan can have foods that you like however only the healthier ones. By specifying your activities and calorie intake during the day, the list gives you a good idea of what you must eat to be on track. You may also use a diet chart for weight loss given by an expert or from the internet, though an individual-specific diet chart would be the best bet, especially if you have a medical condition.
Early Morning (6:30-8:30am): Start your day with exercise. It will not only help you to burn calories but keeps you to stay active throughout the day. After your workout, add a cup of tea or coffee made from low fat skimmed milk. You can have a couple of fiber-rich biscuits with it. Preferably, start your day with a small bowl of cereals.
Brunch (10:30-11:30am): Weight loss doesn’t have to come from fasting. Instead, it is best to eat something healthy at quick intervals. Before lunch, treat yourself to Moong dal parantha, sprouted moong with poha or upma, muesli or flakes with fruits and seeds or oats idlis, eggs in different forms, peanut butter sandwich with a glass of milk or fresh fruit juice.
Lunch (1:00-2:00pm): Eat a healthy but light lunch that is low in fat and calories. Homemade dal or legumes, roti, veggies with soup and green salad and raita or curd.
Evening Snack (4:00-6:00pm): Protein shake, nuts and seeds, veg sandwich or milk and apple. In a study it is proved that nuts such as almonds have anti-cholesterol benefits and hence should be included in your diet.
Dal, veggies, with brown rice or roti and vegetable soup. And you should keep in mind that a light dinner is important, since the digestive system should get rest at night. You can also mention different low-calorie dishes for dinner on different days of the week.
Post Dinner (10:00-10:30pm): A couple of slices of a fresh fruit like apple or papaya. You can switch your fruits daily as per your taste.
Do’s & Don’ts: Use less oil or ghee in vegetables, dal, etc. Indian homemade food is the best dietary plan — roti, vegetables, poha, idli, buttermilk, coconut water are all excellent choices. Moderate amounts of rice, controlled portion of ghee daily and once a while homemade fried food such as puri, bhajiya and vada can be tried. These foods give you the energy your body needs.
Avoid all junk foods, be it Indian or western. Samosas, kachori, pizza, donuts are all equally bad. Foods with added sugars and processed foods that contain high amount of trans-fats should be avoided.
Benefit of Diet chart: A diet chart would help you make a balanced diet plan which would include all the six important nutrients in their right proportion. They are fats, carbohydrates, minerals and vitamins, proteins and fibers.
To make sure the diet chart works best in helping you attain your weight loss goals, plot the chart only once a week. And make comments on how far you have progressed and what more needs to be done. You can always refer to the chart as the weeks pass by which is another important feature of such a weight loss.
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