Diet for Weight loss quickly

Diet For Weight Loss Quickly

The first thing that comes to our mind to lose weight is that we have to stop eating and drinking. And this is our first mistake in losing weight. to lose weight, we need to increase the quantity of food we eat, and this is the main way to lose weight. Surprising to hear, but it is true. However, you must keep in mind that your food list is filled with a balanced diet. This is not to say that I want to lose weight by omitting all the foods from the chess list and eating only raw vegetables or fruits all day long. The first thing we need to do to be lean is to have an advanced diet chart according to our body and it must be prepared by a trained dietitian, with the advice of a doctor. Because when you go to lose weight, you should take care of the fact that your body is not malnourished. When there is a lack of nutrition in the body, you will become weak, the body’s resistance to disease will decrease and eventually the body will become diseased. So find out what is the role of diet in weight loss?

Table of Contents

  • Why diet is necessary for weight loss?
  • weight loss diet chart
  • Sample Diet Chart For Weight Loss
  • Break between meals
  • 7-Day Diet Plan for Weight Loss
  • The Indian balanced diet plan
  • Healthy snacks option to lose weight
  • List of Foods to be Avoided

Why diet is necessary for weight loss?

Weight loss foods should be kept in mind so that carbohydrates, proteins, fats, vitamins, minerals are all on your diet and if you want to get lean you must make a specific food list. That list will contain the right food suitable for your body. Being lean does not mean that we will completely eliminate carbohydrate fat from the food list, because in order to lose weight, our body needs some good carbohydrates or good fats. So make a diet chart according to your body’s needs. Where you will know what to eat and what not to eat. In addition to this, if you have any other problems in your body, your diet chart will be made keeping in mind the issues. You can make it from any trained dietitian or you can make it by counting calories on the internet.

Create your diet chart

When creating a diet chart for weight loss, first of all know how much or how many calories your body needs for food. That’s why if you record your age and height and body weight in the BMR calculator and how much work you do daily, you will get the quantity of food you need daily. However, a low working woman usually needs 1500 to 2000 calories of food daily and a man needs 2000 to 2500 calories. Now this portion of food sometimes increases or sometimes decreases depending on the hard work. So first of all you need to know how many calories you need. In addition, try to keep most of the protein foods in the diet. Because if you put extra protein in the food list, it helps to lose weight. In addition, drink water at the beginning of the day that helps reduce fat from your body. In that case you will get a lot of help if you take steps to lose weight. In addition, Create a food list for yourself with all kinds of nutrients.

Sample Diet Chart For Weight Loss

7 a.m : Lemon juice in hot water; A small piece of raw ginger (to be chewed).
8 a.m : Breakfast is refreshed with high-fiber cereals like oats and buckwheat, with a spoonful of ground flax seeds on a glass of milk or a bowl of yogurt; A fruit, such as ripe papaya.
10.30am : About half a dozen nuts and some walnuts.
1 pm: salad bowl with olive oil; A small bowl of brown rice with hard-fried vegetables; A loaf of bread with pulses
3 pm: A glass of tea and banana.
5pm: One cup of green tea, and two multigrain biscuits.
7pm: A small bowl of sprouts, or very small help in case of dried fruit
8pm: Bowl of pulses, a few cubes of cottage cheese, two rotis, fried vegetables.
10 pm: A small glass of hot milk. N.B. This diet chart is just an example for weight loss.

Do not give too much break between meals

Take at least two hours break between each meal. At these two hour intervals take a large mill once and a small mill once. Prepare your food list accordingly, what foods you would like to eat at what times throughout the day. Because if the stomach is empty for a long time, the tendency of hunger increases and the tendency of eating extra food on an empty stomach can be noticed in everyone. This causes fat to accumulate in the body. Because after the body collects its necessary food, the rest starts accumulating as fat in the stomach. So take a two hour break between meals and try to take the next meal on time. Stay at home or try to follow this diet outside. This will then help you lose weight very easily. In this way, if you can follow all the directions in one month, you will be able to notice the excellent time in one month. Then it will be better to see yourself. Then wait for that day and do your daily food list and exercise properly so that you can lose weight in a very short time and make yourself lean.

7-Day Diet Plan for Weight Loss

It’s not a deprivation diet: you eat three meals and two snacks a day, plus each dish consumes a balance of 45 percent sugar, 30 percent protein and 25 percent healthy fats. (More here: Everything to know about counting your macros) When it comes to drinks, Forberg recommends sticking no and low-cal silas like coffee, tea and water.

And to accelerate weight loss and build a healthier and stronger body, The Biggest Loser trainer Bob Harper recommends moderate exercise 60 to 90 four times a week.

Monday
Breakfast:
1/2 cup egg whites 1 teaspoon olive oil, 1 teaspoon chopped basil, 1 teaspoon grated parmesan and 1/2 cup cherry tomatoes
1 piece toast toast
1/2 cup blueberries
1 cup skim milk

Snack:
Top with 1/4 cup fat-free Greek yogurt 1/4 cup chopped strawberries
Lunch:
Salad: 3/4 cup cooked bulgur, 4 ounces chopped grilled chicken breast, 1 tbsp shredded low fat shader, diced grilled veggie (2 tbsp onion, 1/4 cup diced zucchini, 1/2 cup bell pepper) , 1 teaspoon chopped cilantro and 1 tablespoon low fat vinegar (see also these other Buddha bowl recipes check)

Snack:
2 tablespoons honeymas and 6 baby carrots

Dinner:
4 oz grilled salmon
1 cup wild rice 1 tablespoon sliced toasted nuts
1 cup each olive oil, balsamic vinegar and 1 teaspoon with grade permission
1/2 cup diced cantaloupe on top
1/2 cup all-fruit raspberry sherbet and 1 teaspoon chopped walnuts

Tuesday
Breakfast:
3/4 cup steel-cut or prepared with old fashioned oatmeal water; Stir in 1/2 cup skim milk
Link to 2 country-style turkey sausages
1 cup blueberries

Snack:
Peel 1/2 cup raspberry and 1 tbsp chopped peanut butter with 1/2 cup fat-free ricotta cheese

Lunch:
Salad made with 2 cups chopped romaine, 4 ounces grilled chicken, 1/2 cup chopped celery, 1/2 cup diced mushrooms, 2 tablespoons chopped low fat shader and 1 tablespoon low-fat Caesar dressing
1 medium nectar
1 cup skim milk

Snack:
1/2 cup salsa with 1/2 cup fat-free cottage cheese

Dinner:
1 turkey burger
3/4 cup roasted cauliflower and broccoli florets
3/4 cup brown rice
1 tablespoon vegetable salad with 1 tablespoon light balsamic vinegar

Wednesday
Breakfast:
Omelette with 4 egg whites and 1 whole egg, 1/4 cup chopped broccoli, 2 tablespoons each lean refried beans, diced onion, diced mushrooms and salsa
Quisadilla made with a small corn tortilla 1/2 and 1 tablespoon low-fat jack cheese
1/2 cup diced watermelon

Snack:
1/2 cup fat-free vanilla yogurt with 1 chopped apple and 1 tablespoon chopped walnuts

Lunch:
Salad made with 2 cups chopped romaine, 4 ounces grilled chicken, 1/2 cup chopped celery, 1/2 cup diced mushrooms, 2 tablespoons chopped low fat shader and 1 tablespoon low-fat Caesar dressing
1 medium nectar
1 cup skim milk

Snack:
1 fat-free mozzarella string cheese stick
1 medium orange

Dinner:
Sauce with 4 ounces shrimp, fried grill or 1 teaspoon olive oil and 1 teaspoon chopped garlic
1 medium artichoke, steamed
1/2 cup whole wheat chachas with 1 tablespoon diced bell pepper, 1/4 cup garbanzo bean, 1 teaspoon chopped fresh cilantro and 1 tablespoon fat-free honey mustard dressing

Thursday
Breakfast:
1 tablespoon almond butter and 1 tablespoon sugar-free fruit with 1 light whole grain English muffin
1 wedge honeycomb
1 cup skim milk
2 pieces Canadian bacon

Snack:
Perfite yogurt made with 1 cup low-fat vanilla yogurt, 2 tablespoons chopped strawberries or raspberries and 2 tablespoons low-fat granola

Lunch:
4 oz thinly sliced ​​roast beef, 1 6 inch whole wheat tortilla, 1/4 cup chopped lettuce, 3 medium tomato pieces, 1 teaspoon horse nuts and 1 teaspoon dijon wrap made with mustard
1/2 cup pinto beans or lentils with 1 teaspoon chopped basil and 1 tablespoon light Caesar dressing

Snack:
2 tablespoons guacamole 8 baked corn chips (try one of these guacamole recipes)

Dinner:
4 ounces fried
Sauce with 1/2 cup chopped mushrooms 1 teaspoon olive oil, 1/4 cup chopped yellow onion and 1 cup green beans
Salad with 1 cup arugula, 1/2 cup half cherry tomatoes and 1 teaspoon balsamic vinegar
Unique apples, warm with 1/4 cup lean vanilla yogurt
1 tablespoon chopped pecans and dash cinnamon.

Friday
Breakfast:
Made with burrito: 1 medium whole wheat tortilla, 4 scrambled egg whites, 1 teaspoon olive oil, 1/4 cup fat-free refrigerated beans, 2 tablespoons salsa, 2 tablespoons low-fat shader and 1 tablespoon fresh Siltro
1 cup mixed watermelon

Snack:
3 ounces cut fat-free measles
1 medium apple

Lunch:
Turkey burgers (or one of these veggie burgers)
Salad: 1 cup baby spinach, 1/4 cup half cherry tomatoes, 1/2 cup cooked lentils, 2 teaspoons grated perm and 1 tablespoon light Russian dressing
1 cup skim milk

Snack:
1 fat-free mozzarella string cheese stick
1 cup red grapes

Dinner:
5 oz grilled wild salmon
1/2 cup brown or wild rice
Mix 2 cups baby greens with 1 tablespoon low fat caesarean dressing
1/2 cup all-fruit strawberry sherbet with 1 chopped pear.

Saturday
Breakfast:
Fritta made with 3 large egg whites, 2 tablespoons diced bell peppers, 2 teaspoons chopped vegetables, 2 tablespoons portion Skymed mozzarella and 2 teaspoons pesto 1/2 cup fresh raspberries
1 small bran muffin
1 cup skim milk

Snack:
1/2 cup low-fat vanilla yogurt with 1 tablespoon ground flaxseed and 1/2 cup diced pear

Lunch:
4 ounces sliced turkey breast
Tomato-Cucumber Salad Made with 5 slices of tomato, 1/4 cup chopped cucumber, 1 teaspoon fresh chopped thyme, and 1 tablespoon fat-free Italian dressing
1 medium orange

Snack:
Smoothie made with 3/4 cup skim milk, 1/2 banana, 1/2 cup low fat yogurt and 1/4 cup chopped strawberries (PSST: Smooth Idea for More Weight Loss)

Dinner:
4 ounce red pieces 1 teaspoon olive oil, 1 teaspoon lemon juice and 1/2 teaspoon non-sodium seasoning
1 cup spaghetti squash with 1 teaspoon olive oil and 2 teaspoons grade permitted cheese
1 cup chopped green beans with 1 tablespoon chopped nuts.

Sunday
Breakfast:
2 pieces Canadian bacon
1 whole grain toaster waffle with sugar-free fruit
3/4 cup berries
1 cup skim milk

Snack:
1/4 cup fat-free cottage cheese with 1/4 cup cherries and 1 tbsp sliced ​​nuts

Lunch:
Salad made with: 2 cups baby spinach, 4 ounces grilled chicken, 1 tbsp chopped dried cranberries, 3 slices avocado, 1 tbsp sliced ​​walnuts and 2 tbsp low fat vinegar
1 apple
1 cup skim milk

Snack:
1/4 cup plain fat free Greek yogurt with 1 tablespoon unsweetened fruit spread and 1 tablespoon ground flaxseed
1/4 cup blueberries

Dinner:
Stir in 4 ounces pork tenderloin with onion, garlic, broccoli and bell pepper
1/2 cup brown rice
Medium tomato slices with 1 tablespoon each chopped ginger, chopped cilantro, light soy sauce and rice wine vinegar. (Information collected-Link)

The Indian balanced diet plan

What should be added to the balanced diet chart? It doesn’t just have to be sprouts and salads, though it’s certainly good for you. Renowned nutrition and wellness expert Rujuta Devekar once told her audience that the food a person grows up with is the food by which the body responds best. So, for Indian women, what works best for sustainable weight loss is an Indian balanced diet plan.

1. Tweet short

Cut out packaged and processed foods; These usually contain sodium loads which can lead to bloating and increased risk of heart disease. Whenever possible, eat fresh fruits, as we have always done in India, and make your juices by throwing the dressed fruits and veggies in a blender. Skip the white (rice, sugar, bread) and turn brown. Sift the walnut flour over the refined flour.

2. Eat seasonal fruits

Eat seasonal fruits from the local market instead of foreign imports found outside the season. Seasonal fruits are usually rich in essential compounds for that time of the year, e.g. Guava and oranges rich in vitamin C come on the market in winter, when you need vitamins to protect from the common cold.

3. Stir instead of deep-fry

Occasionally samosas won’t wake up your weight loss plan, but on a daily basis, stew-frying is a much better idea than deep-frying, because you can keep calorie counts low without sacrificing taste.

4. Increasing the rate of basal metabolism

Eat several small meals a day. It repeatedly reassures the body that more food is coming in – it stops collecting calories and burns fat happily. A small food crop and vending machine is not a bag of coffee; This is a fruit, or a small portion of trail mix (dried fruit and unsalted nuts), or bread in a small bowl of pulses, or a bowl of oats.

5. Take some light weight training

It creates muscle tone which gives the body a more sculpted look and increases the rate of basal metabolism. A daily workout with light weights – make it a low-intensity exercise, if you can’t do anything else – persuades the body to burn calories long after you stop exercising. Even 5-10 minutes is much better than anything. It doesn’t take much to re-light your lifestyle and lose weight permanently. Think of it as the perfect weight made in India.

Healthy snacks option to lose weight

Although most people think that feeding 5-6 meals a day is much more, it actually makes it easier for your body to absorb calories in 5-6 small meals than in 3 large meals. It is therefore advisable to always keep snacks as a mini meal among the big meals of the day. Below are some healthy breakfast options that can be added to your Indian diet chart for weight loss.

  1. Fruits with buttermilk or green tea
  2. Shake the protein with the nuts and seeds
  3. Veggie sandwiches or milk and apples
  4. Walnuts and dates
  5. Vegetable / fruit salad
  6. Shake fresh fruit smoothies or whey protein
  7. Multigrain flour khakra

List of Foods to be Avoided

Foods or beverages that are processed, high in calories or high in sugar do not create a weight loss diet chart. Not only do they lead to weight gain, they are bad for your overall health and lead to chronic diseases like diabetes, heart disease and obesity. It is highly recommended to reduce the use of these foods or avoid them altogether. Here is a list of foods to avoid while you are on an Indian diet plan to lose weight.

  1. Highly sugary drinks like soda, aerated drinks, sports drinks
  2. Sweet like sugar, honey, condensed milk
  3. Foods that are high in sugar like candy, ice cream, cakes, cookies
  4. rice pudding, high sugar cereals etc
  5. Foods that are high in fat such as french fries, chips, fried foods, etc
  6. Trans fats like vanilla, margarine, processed foods
  7. Refined oils such as canola oil, soybean oil, grape oil etc
  8. White bread, fine grains like white pasta

“Diet For Weight Loss Quickly”

I think this article help you to decrees your weight.

In Conclusion

Following this diet can help you not only lose weight but also maintain an overall healthy lifestyle in line with physical exercise. This type of diet is suitable for everyone because it gives them enough energy for the day without being too complicated to prepare the food.

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