These days the most common problem faced by people of all age group is weight gain. Most common reasons of weight gain are lack of exercise and eating unhealthy food.
I understand exercising everyday can be a tedious job in this hectic lifestyle but one simple thing we can focus is on eating the right amount of food at the right time.
At times, the word dieting is not an exciting thing to listen to or learn about and following a dieting chat can be a very very scary thing to do especially for the foodie people. So we will not focus on the very hard core diet plan and will focus on the most simple and effective diet plan instead. So in this article we are going to dicuss about the healthy Indian – simple and sample diet plan.
This plan is effective due to the most simple food items being used and following a particular time is necessary. Now to keep in mind the fact that this plan takes some time to reduce the weight but the results are for sure.
I would also like to suggest you to keep doing any form of exercise atleast for half an hour everyday along with this diet plan. You can do various exercises like join the gym, aerobics or may be a zumba class. Even a walk or jog for an hour or so can be effective too.
Indian diet plan for weight loss in one month
Morning 7 AM
-Squeeze 1 lemon in a glass of hot water and add 1 spoon honey (This burns fat in the body)
-10 Almonds (High protein)
-Workout (If possible)
8 AM
- 4 boiled egg whites
- Breakfast (Idly, Upma, brown bread and any non-oily or less oily food items)
- or /Multigrain / Wheat bread / Toast / Vegetable Sandwich -2 slices
(quiker) Oats Porridge Muesli ( plain without sugar coating) - 8Tbsp of oats or muesli in 250 ml of double toned milk
11 AM
- Have a dietary protein shake (not the bodybuilding protein shakes)
- This protein shake will lower your hunger as well as lower the amount of calories you consume)
- Any whole fruits mentioned at the end of the article.
1 PM
30 mins before lunch 1 bowl of salad(cucumber , onion, tomato , radish,
carrot, beetroot)
- Chapati(2)
- Brown rice ( red, or brown – 1 cup)
- Green leafy vegetable + Vegetable curry -2 cup
- Sambar / Rasam / Dal – 1 cup
- Have low fat curd or buttermilk to cool thee body
4:30 PM
- Tea / coffee / Skimmed milk – 1 cup or
- green tea- 1cup
6-6:30 PM
- Mixed sprouts salad 1 katori or
- Boiled chana with tomato onion 1.5 cup
- Roasted Makhana 1 cup
8-9 PM
- Dinner (mostly brown rice in limited quantities with a curry and some dal would be good or you can have fruit salad)
- chapati(1)
Other Tips
- Do not eat foods at fast food centers or hotel since the oil they use is bad and creates a layer of extra fat in the body.
- Very common suggestion Drink lots of water (3-5 Litres a day)
- Always check for the information on food packets like carbohydrates,sugar,protein which is given on the back.
- Avoid high calorie foods like bananas and aloo((potato) etc
- Avoid high sugar foods like ice creams and consume as much protein food as possible (beans, sprouts, almonds, chana etc)
FOODS TO BE INCLUDED
- Whole grains, oats
- Green leafy vegetables and salads
- Fruits (Apple, papaya, gauva,pears, orange, muskmelon,watermelon, elakki banana,kiwi,avocado, musambi, gooseberry ) 100gm frutits perday
- Almonds, walnut, pista
- Skimmed / low fat milk, curd,dilute buttermilk, low fat paneer,cow ghee (1tsp)
- Egg white, lean meat, fish
- Use boiling, steaming, baking, grill methods for cooking
- Use curry leaves, turmeric powder and other spices in food
preparations - Green tea, tender coconut water(15days ,monthly once) buttermilk, lime juice, etc
Diet for weight loss for female
These days everyone on internet searches for diet plan for weight loss fast but there is no Best diet as such for weight loss and subsequent weight maintenance , rather an integrated holistic approach would definitely be helpful in the long run. You can search for indian diet chart for weight loss for female and you will find so many tips regarding this. let’s discuss some basic tips. There are some rules that you can follow to get best results.
- How To eat
- How Much To eat
- What To Eat
- What Not To Eat
- When To Eat
- The 6 components of a Healthy Regime
- The 3 Foundations of Life – Knowlegde , Devotion & Service
- Time management
Meal plan for weight loss delivery
Diverse nourishment experiences distinctive metabolic pathways in the body. They can have endlessly unique impacts on craving, hormones and what number of calories we consume. Here are some most weight reduction well disposed nourishment on earth, that are upheld by science.
- Entire Eggs
- Salmon
- Verdant Greens
- Lean Beef and Chicken Breast
- Cruciferous Vegetables
- Bubbled Potatoes
- Fish
- Curds
- Soups
- Avocados
- Apple Cider Vinegar
- Nuts
These are the best tips and techniques as suggested by the dieticians.
Keeping the fact in mind that these are the general diet charts and customized charts can be available as per the request.