Sometimes you pay too much money and thinking that the money you paid will encourage you to go to the gym. But after paying money for a few months you realize you have just visited the gym and nothing is improved in you. Also, you may think the gym routine is boring or maybe you just not getting enough time to go there. (Do you know what is the best weight loss diet plan for you? Read this completely.)
However, it’s possible to lose your weight without going to the gym. You can lose your fat at home with some simple exercise and choosing a balanced diet. But one thing you have to remember that you need some discipline and proper focus on it.
WEIGHT LOSS DIET PLANS
Not all fats are bad for health but excess fat is really a big problem for the present generation. Many health problems are partially or fully related heavy fat in the body such as stokes including high blood sugar, high cholesterol, and heart disease.
Obesity is a major problem among all groups of people across the globe. In India, the percentage of obesity is 13.4% in women and 10.2% in men. That means more than 75 million people suffering from obesity in India.
“A low-calories, high nutrition diet helps to lose weight without compromising the person’s health,” says Bangalore-based nutritionist, Priyannka Aashu Singh. Singh said water should be the main beverage. But drinks with high sugar content, like soft drinks, fruits juice should be limited or avoided.
Generally, Indian people consume 4-5 small meals in a day. In those meals, they eat more calories, high protein food, high nutrition food etc. They don’t know what is the proper meal for him.
This article describes how to choose a healthy and proper diet which will help to lose weight. It includes recommendations about which food to eat and which to avoid. Here is the complete weight loss diet chart.
A protein-rich breakfast is must be needed by everyone. But skipping breakfast is better than eating unhealthy food. However, a well-nutritious and well- balanced breakfast can give you the required energy and prevent you from eating too much.
Research shows that regular breakfast eaters look slimmer than dieters. Daily breakfast eaters are more successful at losing weight.
Here is the best weight loss diet food you can eat in the morning
Eggs, Yogurt, coffee, oatmeal, chia seeds, berries, nuts, green tea, protein shake, fruit, flax seeds, cottage cheese, Moong dal parathas, sprouted moong with poha or upma, muesli or flakes, peanut, sandwich with a glass of milk & fruit juice.
A well-balanced snack keeps your blood sugar level at normal stage throughout the day. So, every doctor recommends having a mid-morning snack around 10:30 a.m. about three hours after breakfast. Mid-morning snacks intake throughout the day helps the metabolism to function better. Keeping our metabolism active has a lot of advantages:
››› It disturbs calories whole day
››› It keeps glycaemic level constant
››› We are not extremely hungry at lunch
According to the fundamental of proper nutrition, a mid-morning snack should supply 5-10% of total daily energy on average of 100-200kcal.
Here is the best weight loss diet food you can eat in the mid-morning
Granola bars, cheese, and apple slices, roasted chickpeas, strawberries, Greek yogurt, shelled pistachios, hard boiled egg, an orange, banana, roasted Edamame, fruits with buttermilk or green tea, almond butter etc.
NOTE: Green Tea increases fat burning and lowers the diseases of Type 2 diabetes. It decreases the risk of cardiovascular diseases and improves physical performance.
If you trying to lose weight by food lunch period is the best time to do so. Lunch is actually a super important meal. If you eat the right kind of food at lunch it’ll help you to stay energized and alert throughout the afternoon. But healthy lunch can sometimes be hard to plan.
Here are some important factors you have to keep in mind while taking a lunch
If you trying to lose weight, plan to take 400-500 calories food. Be aware of taking excessive calories food. Always try to eat 20-30 grams of protein, which is about 17-25% of your lunch calories. A healthy midday protein will help you to feel satisfied. Plan to eat at least 8 grams of fiber in your food. Fiber lower cholesterol levels and control blood sugar levels.
Always try to enjoy your lunch after two to three hours of mid-morning snacks. Never forget to take lunch during this period. When you are busy setting an alarm on your phone or computer to remind you.
Here is the best weight loss diet food you can eat in the Lunch
Roast beef, tomato, lettuce wrap, Tuna-Avocado Sandwich, Tofu salad, Fiesta salad, Winter grains, Egg salad sandwich, Homemade dal or legumes, roti, veggies with soup and green salad and raita or curd, red or brown rice, egg, boiled pulse (rajma, Chana, green moong etc.)
Eating snacks is a very good practice if you followed in a correct way. Both mid-morning(10am-11am) and early-evening(5pm-6pm) snacks need to be planned in advance. So that you don’t eat something unhealthy. This best practice helps you in managing acidity issues, cholesterol, blood pressure, blood sugar and losing body weight.
In this time do not consume anything which is deep fried, a lot of cheese, a lot of oily food, junk food, masala drinks. Although taking these foods occasionally is not a crime. But you have to check upon the quantity.
Here is the best weight loss diet food you can eat in the Early-evening snack
Coffee with dry fruits, Unflavoured yogurt with fruits, Green Tea, Suji Upma, Oats upma, sandwiches, milk with flakes, Bhelpuri, Roasted Chana or Peanuts, Roasted Jowar or Bajra Puffs, Sprouts or boiled Chana chat, Beverages with fruits, buttermilk with seeds, boiled egg white, homemade soup etc.
Many people say that breakfast is the most important meal of the day. When you trying to lose weight dinner meal is important too. You should focus on a few important nutrients when planning healthy dinners. Yes, dinner meal should small as compared to our breakfast and lunch. Because our activity gradually decreases as the day progresses.
Remember one thing, dinner meal must never be skipped. Skipping dinner meal will result in a long gap between the last meal of the same day and 1st meal of the next day. This can cause severe acidity, disturbed in sleep, low energy level, constipation, mood swings and stress, low brain function etc.
What to eat for dinner to lose weight?
PROTEIN: 25-35 GRAMS
CARBS: 50-75 GRAMS
FIBER: at least 8 grams
SUGAR: fewer than 7 grams
FAT: 15-25 GRAMS
Here is the best weight loss diet food you can eat in the Dinner meal
Salad Greens, lean protein, whole grains, roast chicken and vegetables, antipasti penne, vegetarian tortilla casserole, breaded pork chops with apple-cabbage slaw, Bacon and Broccoli rice bowl, beefy stuffed sweet potato, Bean, kale and Egg stew, chicken, pepper and corn stir-fry, Dal, Veggies, with brown rice and roti, vegetable soup etc.
Healthy Foods to Eat
Vegetable: Tomatoes, spinach, cabbage, onion, bitter lemon, cauliflower, mushrooms, eggplant, okra, mustard greens, kale, carrots, broccoli rabe, brussels sprout, peas, asparagus, green beans, avocado, beets, cucumber, radishes etc.
Fruits: Mango, papaya, pomegranate, guava, oranges, plums, banana, tamarind, apple, melon, lychee, pears, blueberries, strawberry, grapefruits, pineapple, watermelon, cherries etc.
Whole Grains: Brown rice, barley, basmati rice, buckwheat, corn, quinoa, sorghum, millet, spelt, rolled oats, bulgur wheat, rye, whole wheat, popcorn, whole grain bread, whole wheat pasta etc.
Nuts and Seeds: Almond, peanuts, pistachios, watermelon seeds, cashews, pumpkin seeds, sesame seeds, Brazil nuts, walnuts, flaxseeds, sunflower seeds, hemp seeds, muskmelon seeds, watercress seeds etc.
Dairy: Cheese, yogurt, kefir, ghee, milk, cottage cheese, hard cheese, chocolate milk, fortified yogurt etc.
Unhealthy food to Avoid:
Unhealthy food is the main cause of obesity which you have to avoid. These are
Grapeseed oil Vanaspati
Soda highly processed food
Fruit juice ketchup
Sweetened tea corn oil
Sweet lassi soybean oil
Candy white bread
Ice cream white pasta
Rice pudding sauce
Digestive biscuits condensed milk