Diet chart Plan for weight loss for Female and Male

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Diet chart Plan for weight loss for Female and Male

Are you searching for the best Indian diet plan to lose your weight? The rules are simple. You just need to eat right. But in India, it can seem like a big challenge given our food culture and dietary habits. For example, a typical Indian food is high in carbohydrates and sugar - we eat potatoes, rice, and sweets. We also love our snacks and cannot think of a day without fixing our day with Namkeen and Bhujia. We pressure our friends and family to eat too much as a sign of hospitality and affection and refuse to help extra. To do all this, we never adopted physical exercise. It is no wonder that India is grappling with the problem of increasing obesity.

But the answer is not in Indian food in favor of foreign foods or fad diets. You will find that the best Indian diet plan includes foods that you have already found in your kitchen and you can lose weight by making some changes in your diet.

Understand the science behind how to lose weight 

Weight loss and benefits revolve around calorie consumption and spending. You lose weight when you spend fewer calories. Conversely, when you spend you consume more calories. To drop those extra kilos, you have to eat within your calorie budget and burn the required number of calories. A combination of the two functions suggests experts best. Get your daily requirement of calorie consumption and burn based on your lifestyle and dietary preferences by signing up to HealthifyMe.

However, determining how many calories your body needs is not enough. After all, four samosas (600 calories), two slice pizzas (500 calories), and two gulab jamuns (385 calories) are probably within your daily requirement of 1500 calories, but these unhealthy food choices eventually lead to other health problems such as high cholesterol and blood sugar. To lose weight in a healthy way, you also need to make sure that your diet is balanced i.e. it covers all food groups and provides you all the nutrients you need for good health.

Best Indian diet plan for weight loss

Not a single meal provides all the calories and nutrients that the body needs to be healthy. This is why a balanced diet containing macronutrients such as carbohydrates, proteins, and fats along with micronutrients such as vitamins and minerals is recommended.

The best Indian diet for weight loss is a combination of five major food groups - fruits and vegetables, grains and pulses, meat and dairy products, and fats and oils. Knowing how to divide food groups, what portion size to allocate, and the best / ideal time to eat is also important.

1200 Calorie Diet Plan for weight loss diet

A lot can be said about moving to an ideal diet chart. However, one's nutritional needs vary depending on various factors. This can change depending on gender, for example, male dietary requirements differ from a woman. Geography can play a role, with the North Indian diet being largely different from the South Indian people. Vegetarian preferences are largely influenced by the consumption of food by a vegetarian or vegan.

However, we have created a diet plan for weight loss with Indian food. This 7-day diet plan, 1200 calorie diet plan is a sample, and should not be followed by anyone without consulting a nutritionist.

Day 1:

After starting your day with cucumber water, have oats porridge and mixed nuts for breakfast.
For lunch, have roti with lentils and carrot pea vegetable.
Follow the lentils and gourd vegetables to go with the roti for dinner.

Diet Chart Plan Day1

Day 1Diet Chart
6:30 AMCucumber Detox Water(1 glass)
8:00 AMOats Porridge in Skimmed Milk(1 bowl)


Mixed Nuts(25 grams)

12:00 PMSkimmed Milk Paneer(100 grams)
2:00 PMMixed Vegetable Salad(1 katori)
2:10 PMDal(1 katori)Gajar Matar Sabzi(1 katori)


Roti (1 roti/chapati)

4:00 PMCut Fruits(1 cup)Buttermilk(1 glass)
5:30 PMTea with Less Sugar and Milk(1 teacup)
8:50 PMMixed Vegetable Salad(1 katori)
9:00 PMDal(1 katori)Lauki Sabzi(1 katori)


Roti (1 roti/chapati)

In the above-given table, you get all the details of the diet plan for day 1 and you can easily follow these plans in less money.

Day 2:

On the second day, eat vegetables mixed with chapati yogurt for breakfast.
For lunch, take half a bowl of fenugreek rice with lentils.
End your day with fried vegetables and green chutney.

Diet Chart Plan Day2

Day 2Diet Chart
6:30 AMCucumber Detox Water(1 glass)
8:00 AMCurd(1.5 katori)Mixed Vegetable Stuffed Roti(2 piece)
12:00 PMSkimmed Milk Paneer(100 grams)
2:00 PMMixed Vegetable Salad(1 katori)
2:10 PMLentil Curry(0.75 bowl)Methi Rice(0.5 katori)
4:00 PMApple(0.5 small (2-3/4″ dia))Buttermilk(1 glass)
5:30 PMCoffee with Milk and Less Sugar(0.5 tea cup)
8:50 PMMixed Vegetable Salad(1 katori)
9:00 PMSauteed Vegetables with Paneer(1 katori)Roti (1 roti/chapati)


Green Chutney(2 tablespoon)

In the above-given table, you get all the details of the diet plan for day 2 and you can easily follow these plans in less money.

day 3:

The 3-day breakfast will include multigrain toast and skim milk yogurt.
In the afternoon, eat vegetables with cheese and some green chutney.
Half a kilo of fenugreek rice and some lentil vegetables make sure you end the day on a healthy note.

Diet Chart Plan Day3

Day 3Diet Chart
6:30 AMCucumber Detox Water(1 glass)
8:00 AMSkim Milk Yoghurt(1 cup (8 fl oz))Multigrain Toast(2 toast)
12:00 PMSkimmed Milk Paneer(100 grams)
2:00 PMMixed Vegetable Salad(1 katori)
2:10 PMSauteed Vegetables with Paneer(1 katori)Roti (1 roti/chapati)


Green Chutney(2 tablespoon)

4:00 PMBanana(0.5 small (6″ to 6-7/8″ long))Buttermilk(1 glass)
5:30 PMTea with Less Sugar and Milk(1 teacup)
8:50 PMMixed Vegetable Salad(1 katori)
9:00 PMLentil Curry(0.75 bowl)Methi Rice(0.5 katori)
In the above-given table, you get all the details of the diet plan for the day 3 and you can easily follow these plans in less money

Day 4:

Start Day 4 with a Fruit and Nuts Curd Smoothie and Egg Omelette
Follow moong dal, ladyfinger vegetables, and roti.
Complete the day's meal with boiled rice and spinach Chola.

Diet Chart Plan Day4

Day 4Diet Chart
6:30 AMCucumber Detox Water(1 glass)
8:00 AMFruit and Nuts Yogurt Smoothie(0.75 glass)


Egg Omelette(1 serve(one egg))

12:00 PMSkimmed Milk Paneer(100 grams)
2:00 PMMixed Vegetable Salad(1 katori)
2:10 PMGreen Gram Whole Dal Cooked(1 katori)Bhindi sabzi(1 katori)


Roti (1 roti/chapati)

4:00 PMOrange(1 fruit (2-5/8″ dia))Buttermilk(1 glass)
5:30 PMCoffee with Milk and Less Sugar(0.5 tea cup)
8:50 PMMixed Vegetable Salad(1 katori)
9:00 PMPalak Chole(1 bowl)Steamed Rice(0.5 katori)
In the above-given table, you get all the details of the diet plan for the day 4 and you can easily follow these plans in less money

Day 5:

On the fifth day, take a glass of skimmed milk and pea poha for breakfast.
In the afternoon eat missi roti with low-fat cheese curry.
End the day with roti, curd, and aloe brinjal tomato vegetable.

Diet Chart Plan Day5

Day 5Diet Chart
6:30 AMCucumber Detox Water(1 glass)
8:00 AMSkimmed Milk(1 glass)Peas Poha(1.5 katori)
12:00 PMSkimmed Milk Paneer(100 grams)
2:00 PMMixed Vegetable Salad(1 katori)
2:10 PMLow Fat Paneer Curry(1.5 katori)Missi Roti(1 roti)
4:00 PMPapaya(1 cup 1″ pieces)Buttermilk(1 glass)
5:30 PMTea with Less Sugar and Milk(1 teacup)
8:50 PMMixed Vegetable Salad(1 katori)
9:00 PMCurd(1.5 katori)Aloo Baingan Tamatar Ki Sabzi(1 katori)


Roti (1 roti/chapati)

In the above-given table, you get all the details of the diet plan for day 5 and you can easily follow these plans in less money

Day 6:

6 days, keep idli with sambar for breakfast
For lunch, curd, and bread with Aloe Bingan copper vegetable
To end day 6, eat green gram with roti and okra

Diet Chart Plan Day6

Day 6Diet Chart
6:30 AMCucumber Detox Water(1 glass)
8:00 AMMixed Sambar(1 bowl)Idli(2 idli)
12:00 PMSkimmed Milk Paneer(100 grams)
2:00 PMMixed Vegetable Salad(1 katori)
2:10 PMCurd(1.5 katori)Aloo Baingan Tamatar Ki Sabzi(1 katori)


Roti (1 roti/chapati)

4:00 PMCut Fruits(1 cup)Buttermilk(1 glass)
5:30 PMCoffee with Milk and Less Sugar(0.5 tea cup)
8:50 PMMixed Vegetable Salad(1 katori)
9:00 PMGreen Gram Whole Dal Cooked(1 katori)Bhindi sabzi(1 katori)


Roti (1 roti/chapati)

In the above-given table, you get all the details of the diet plan for day 6 and you can easily follow these plans in less money

Day 7:

On the seventh day, start with gram flour chili and green garlic chutney.
Take boiled rice and spinach chutney for lunch
End the week on a healthy note with low-fat paneer curry and missi chapati.

Diet Chart Plan Day7

Day 7Diet Chart
6:30 AMCucumber Detox Water(1 glass)
8:00 AMBesan Chilla(2 cheela)Green Garlic Chutney(3 tablespoon)
12:00 PMSkimmed Milk Paneer(100 grams)
2:00 PMMixed Vegetable Salad(1 katori)
2:10 PMPalak Chole(1 bowl)Steamed Rice(0.5 katori)
4:00 PMApple(0.5 small (2-3/4″ dia))Buttermilk(1 glass)
5:30 PMTea with Less Sugar and Milk(1 teacup)
8:50 PMMixed Vegetable Salad(1 katori)
9:00 PMLow Fat Paneer Curry(1 katori)Missi Roti(1 roti)
In the above-given table, you get all the details of the diet plan for day 7 and you can easily follow these plans in less money

 

Balanced diet chart to lose weight Easily

When making a diet chart, it is important to make sure that it is balanced, so that you can get all the necessary nutrients. Include the following nutrients in your diet plan:

1. Carbohydrate

Carbs are the body's main source of energy and you should make up half of your daily calorie requirement. However, it is important to choose the right type of carbs. Ordinary carbs like bread, biscuits, white rice, and wheat flour have too much sugar and are bad for you. Instead, choose complex carbs that are high in fiber and packed with nutrients as compared to simple carbs. Fiber-rich complex carbs are slow to digest, leave you feeling full for a long time, and are therefore the best choice for weight control. Brown rice, millet such as ragi and oats are all good complex carb options.

2. Protein

Most of the Indians are fail to meet their daily protein requirement. This is disturbing, as protein is necessary to help build and repair body tissues, muscles, cartilage, and skin, as well as to pump blood. A high protein diet can also help you lose weight, as it helps in building muscle - which burns more calories than fat.

Approximately 30% of the protein in your diet should be whole dal, cottage cheese, chickpea, milk, leafy greens, eggs, white meat, or sprouts. Protein help is necessary for every meal.

3. fat

A food group that has acquired a poor reputation, fats are essential for the body because they synthesize hormones, store vitamins, and provide energy. Experts recommend that one-fifth of 20% of your diet consists of healthy fats — polyunsaturated, monounsaturated, and omega-3 fatty acids. Using a combination of oils for various meals - including olive oil, rice bran oil, mustard oil, soybeans, sesame, sunflower, and peanut oil - as well as consuming limited amounts of butter and ghee fat Is the most optimal method of. Avoid trans fats - which are found in fried snacks, completely.

4. Vitamins and Minerals

Vitamins A, E, B12, D, Calcium, and Iron are essential for the body as they aid in metabolism, nervous and muscle functioning, bone maintenance, and cell production. Minerals mainly derived from plants, meat, and fish can be found in nuts, oilseeds, fruits, and green leafy vegetables.

Experts recommend consuming 100 grams of greens and 100 grams of fruits per day.

5. Meal Swap

One of the easiest ways to eat healthily is to swap unhealthy foods in your diet with a healthy diet. For example, complete your craving to snack with air-popped popcorn instead of relying on potato chips. Check out some healthy food swaps that you can try to pursue:

With a balanced diet plan, these habits will help you stay healthy.

Choice of 5-6 meals a day: Instead of three large meals, try three moderate meals and have some breakfast during the day in controlled portions. Keeping your food at regular intervals prevents acidity and inflammation, and it also prevents hunger at bay. Quit your junk food habit by making healthy snack options.

Make dinner fast: Indians eat dinner later than other societies around the world. Metabolism slows down at night, so late dinner can lead to weight gain. Experts recommend you eat your last meal of the day until 8 pm.

Drink lots of water: How does drinking more water help you lose weight? For starters, it is zero calories. Also, drinking a glass of water can help prevent hunger pains. Drink six to eight glasses of water daily to lose weight. You can also find a list of drinks that will help you lose weight.

Eat lots of fiber: A person needs at least 15 grams of fiber every day, as it affects digestion and heart health. Oats, lentils, flax seeds, apples, and broccoli are some great sources of fiber.

You do not have to lose your regular eating habits or make massive changes in your diet, you just need the best balanced Indian diet plan to stay fit!

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