Before starting to implement anything in your life first analyze that thing and
understand the very basic things related to it.
understand the very basic things related to it.
So to loos your weight you must understand which type of food is
required for it and in how much amount so that you wont gain / loose too much weight. I will be sharing my diet plan with you guys so that you can also get benefit out of it. Just modify it with the availability of the food or supplements. I have tried to provide the basic readily available things in it so it might not be available due to waste diversity of our country. I have made a 5 days plan for weight loss which can be repeated as per your need. This type of diet
would create interest in dieting instead of getting bored with boring diet plans. Try to follow it with proper timings and make yourself use to with it. Mark this link as favorite in your browser and follow the plan regularly. If you are following this plan properly on regular basis you will definitely achieve your goal of loosing the weight.
required for it and in how much amount so that you wont gain / loose too much weight. I will be sharing my diet plan with you guys so that you can also get benefit out of it. Just modify it with the availability of the food or supplements. I have tried to provide the basic readily available things in it so it might not be available due to waste diversity of our country. I have made a 5 days plan for weight loss which can be repeated as per your need. This type of diet
would create interest in dieting instead of getting bored with boring diet plans. Try to follow it with proper timings and make yourself use to with it. Mark this link as favorite in your browser and follow the plan regularly. If you are following this plan properly on regular basis you will definitely achieve your goal of loosing the weight.
Note- Please follow this diet plan at your own risk considering your Physical,
Mental and medical conditions.
Mental and medical conditions.
First calculate very important thing required for your growth I.e required
calories which can be determined from your BMR- Basal Metabolic Rate. To
calculate your BMR Click here select Metric units there.
calories which can be determined from your BMR- Basal Metabolic Rate. To
calculate your BMR Click here select Metric units there.
To calculate your BMI Click here select Metric units there.
Note - The World Health Organization's (WHO) recommended healthy BMI
range is 18.5 - 25 for both male and female.
range is 18.5 - 25 for both male and female.
Weight Loss Diet plan for people having extra weight-
I have divided it in 7 sections from A to G with specific timings please
follow it as mentioned.
follow it as mentioned.
A) 5am - 6am - Early morning before going to toilet-
1 tea spoon of honey with half lemon mixed in 1 glass of Luke warm water.
B) 6 am- 7am- Morning After toilet and before going to workout-
2-4 Dates (Khajur) + 2-4 soaked Almonds(Badam) + 1 walnut ( akroad) piece + 1 glass of Jaggery
water(put a small piece of organic gudd in 1 glass of water at night and have it in the morning ) which will act as a great energy drink and no need to have any special energy drink else you can have it while doing workout.
water(put a small piece of organic gudd in 1 glass of water at night and have it in the morning ) which will act as a great energy drink and no need to have any special energy drink else you can have it while doing workout.
C) 9am- 11am- Breakfast After workout and stretching
I have provided the following combinations in breakfast so that you wont get
bored of your daily diet plan and keep It as simple as possible. You can try them as per your interest and availability.
bored of your daily diet plan and keep It as simple as possible. You can try them as per your interest and availability.
Option 1- Any one Spout out of these (soaked Chana/ sprouted Mataki / soaked Soyabeen seeds / soaked Mung / Boiled Corn / Boiled Balck Udad dal ) + a piece of gudd for taste. (Dont add anything else for taste have it as raw as
possible ) + 1 glass of Luke warm milk with any whey protein powder (No
need to have costly supplements ) + 1-3 boiled egg whites withought
yellow part
possible ) + 1 glass of Luke warm milk with any whey protein powder (No
need to have costly supplements ) + 1-3 boiled egg whites withought
yellow part
Option 2- Wheat bread veg sandwich / 2 idlis with sambhar / 1 meduwada
with sambar / 1 wheat roti with sabji / 2 less oiled egg omelette with 2 whole grain bread slices / 2 multigrain mixed vegetable parathas with curd + 1 glass of vegetable juice of your choice. + 1 glass of Luke warm milk with any whey
protein powder (No need to have costly supplements )
with sambar / 1 wheat roti with sabji / 2 less oiled egg omelette with 2 whole grain bread slices / 2 multigrain mixed vegetable parathas with curd + 1 glass of vegetable juice of your choice. + 1 glass of Luke warm milk with any whey
protein powder (No need to have costly supplements )
Option 3- 2 medium vegetable uthappam with sambhar / 1 bowl vegetable dalia upma + chutney / 2 medium paneer, oats and ragi dosa with sambhar / 1 bowl fruit, flaxseed and oats porridge / 1 bowl red rice or brown rice pulse-mixed pongal + 1 bowl sambhar / 1 sprouted red rice poha + 1 glass
vegetable juice of choice
vegetable juice of choice
Option 4- 1 bowl vegetable sprout poha with chutney / 3-4 dal paddu with sambhar / 2 oats idli + sambhar / 2 methi parantha with low-fat curd / 2 mixed vegetable adai uttapams + 1 bowl mixed veg sambhar.
Option 5- 2 medium dal paranthas (made from leftover dal if any) + 1 bowl curd / 2 Ragi veggies paddus with peanut chutney / 2 small and fluffy
vegetable pancakes / 2 paranthas + 1 bowl vegetables raita / Paneer and vegetable rice bath (from leftover rice) + 1 bowl curd / 2 idlis with sambhar
vegetable pancakes / 2 paranthas + 1 bowl vegetables raita / Paneer and vegetable rice bath (from leftover rice) + 1 bowl curd / 2 idlis with sambhar
** You can have your vitamin tablets now if you are having any of them after workout as per doctors suggestions.
D) 12 pm-12.30 pm : 1 hour before taking lunch
You have to eat before lunch so that your lunch would not be too heavy one.
Option 1- Fruit of your choice/tender coconut water with malai + salad containing Beet root, carrot, cucumber, cabbage / 1 plate of preferred salad with vinegar dressing
Option 2- 1 bowl minestrone soup with more veggies and less of pasta.
Option 3- 1 bowl sprout salad of choice / 1 bowl mixed veggies chunky soup.
Option 4- 1 bowl sprout salad / 1 bowl grilled chicken or fish salad
E) 1 pm - 2pm : After pre lunch salad light lunch
I have provided the following combinations in lunch so that you wont get
bored of your daily diet plan and keep It as simple as possible. You can try them as per your interest and availability.
bored of your daily diet plan and keep It as simple as possible. You can try them as per your interest and availability.
Option 1- 2 wheat roti with vegetable sabji with less spices + Plain Butter milk
Option 2- 2 multigrain roti / 1 Katori red or brown rice + 1 bowl dal / pulses like rajma / Egg bhurji / non-veg subji + 1 bowl low-fat curd
Option 3- 2 multigrain roti + 1 bowl vegetable subji / non-veg subji + 1 bowl boiled pulse chaat (rajma, chana, black chana, green moong etc) / 1 bowl red or brown rice + 1 bowl mixed vegetable subji + 1 vegetable egg omlette.
Option 4- 2 multigrain roti + 1 bowl veg or non-veg (seafood, fish, chicken) subji of choice + 1 bowl of thick dal / 1 bowl red rice + 1 bowl mixed vegetable sambhar + 1 bowl subji + 1 bowl low-fat curd
Option 5- 1 bowl millet and dal khichdi + 1 bowl mixed vegetable kadhai / 2 multigrain roti + 1 bowl non-veg subji or egg bhurji +1 glass of
spiced buttermilk / 2 vegetable millet uttapams + 1 bowl sambhar.
F) 5 pm - 6 pm : Evening Snacks
1 banana/any fruit + plain khakra / wheat biscuits / fruit plate / salad/1 bowl
Sprouts bhel / Til or peanut chikki / peanut laddu /1 cup spiced boiled corn or 1 corn on the cob + plain butter milk / green tea/ lemon tea withought sugar /
black coffee
Sprouts bhel / Til or peanut chikki / peanut laddu /1 cup spiced boiled corn or 1 corn on the cob + plain butter milk / green tea/ lemon tea withought sugar /
black coffee
G) 8 pm - 9 pm : Dinner (Don’t have anything after dinner)
I have provided the following combinations in dinner so that you wont get
bored of your daily diet plan and keep It as simple as possible. You can try them as per your interest and availability.
I have provided the following combinations in dinner so that you wont get
bored of your daily diet plan and keep It as simple as possible. You can try them as per your interest and availability.
Option 1- 1 bowl chicken gravy subji + 2 multigrain rotis/ wheat roti /bowl
vegetable dalia + + 1 bowl of salad or soup
vegetable dalia + + 1 bowl of salad or soup
Option 2- 1 bowl vegetable brown rice/ brow rice vegetable pulao + 1 bowl
vegetable raita + 1 bowl vegetable or chicken salad of choice + 1 bowl mixed vegetable sambhar / 1 bowl non-veg / vegetable subji / 1 bowl salad of choice / 2 multigrain roti + 1 bowl mixed spiced dals / fish curry
vegetable raita + 1 bowl vegetable or chicken salad of choice + 1 bowl mixed vegetable sambhar / 1 bowl non-veg / vegetable subji / 1 bowl salad of choice / 2 multigrain roti + 1 bowl mixed spiced dals / fish curry
Option 3- 1 bowl fruit and veggie mixed salad of choice + 2 bran rotis (wheat
roti or oat bran) + 1 bowl of non-veg subji / 1 bowl red rice or brown rice + 1 bowl dal + 1 bowl rayta
roti or oat bran) + 1 bowl of non-veg subji / 1 bowl red rice or brown rice + 1 bowl dal + 1 bowl rayta
Option 4- 1 bowl vegetable and mixed seeds salad + 2 multigrain roti + 1 non-veg subji or dal of your choice / 1 bowl red or brown rice + 1 bowl mix veg
sambhar + 1 egg bhurji.
sambhar + 1 egg bhurji.
Option 5- 2 wheat roti + vegitable subji with less spices and oil + salad
** You can have your painkiller or any other tablets now if you are
having any of them as per doctors suggestions.
having any of them as per doctors suggestions.
After-dinner (if you are up late): 2-4 pieces of nuts / 1 cup warm low-fat cow milk
** If you have any type of query/question related to this post just
mention it in below comment box I will definitely try to solve your
problem.
Click here for Weight gain diet plan
mention it in below comment box I will definitely try to solve your
problem.
Click here for Weight gain diet plan
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