Are you also looking for the best diet plan for weight loss? So let’s know some easy ways by which you can lose weight.
Losing weight is not as difficult as it sounds. By following some simple and easy rules, you can easily lose weight. All you have to do is make sure that you choose and consume the right foods. However, given our food culture and dietary habits, this may seem like an insurmountable challenge for us Indians. Let’s try to understand it with some examples.
A typical Indian diet tends to have a high intake of carbohydrates and natural sugars due to the abundance of potatoes, rice and sweets. Along with this, we are also very fond of our snacks, and cannot live a day without our favorite Namkeen or Bhujia. Because of our hospitality and hospitality, we encourage our friends and relatives to try it all. It is a token of our warmth to serve them by saying ‘hey a little more a little more’ if they feel like it. Not only this, above all, we do not give much importance to physical exercise. With all these habits, it is no surprise that a large proportion of India’s population is grappling with the growing problem of obesity.
While today many Indians are looking for a solution to the rising obesity, there is also a general belief that we should give up the Indian diet, consume foreign ingredients or follow a fad diet. Fad diets, which many people also know by the name of fad diets, are called some such diets (dietary rules) in which you have to sacrifice many important foods, following very strict rules. However this is not a proper solution.
Over the years of research and scientific research, it has been found that in the supreme diet plan for weight loss, you can consume many such foods which are already present in your kitchen. You just have to make sure that you consume them in the right way. If you make some significant changes in your dietary habits, you can easily lose weight with the help of many Indian foods present in your kitchen.
Explain the science behind weight loss
Your body’s weight gain and function revolve around your total calorie intake and expenditure. If it is said in simple language, if you spend more calories than your total calorie consumption, then you can lose weight, whereas if you consume more calories than your total calorie consumption, then you can gain weight. so if you
So the most important rule to lose weight is to keep your calorie intake within your overall target (calorie budget) and burn a required number of calories. According to experts, balancing this mix of calorie intake and expenditure can help you lose weight the most.
Best diet plan for weight loss
No single food or single food item provides all the calories and nutrients the body needs to stay healthy. That is why a balanced diet should contain balanced amounts of macronutrients like carbohydrates, proteins and fats and micronutrients like vitamins and minerals.
The best Indian diet for weight loss mainly consists of a mixture of 5 food groups:
- fruits and vegetables
- cereals and pulses
- Meat
- Dairy (milk products)
- Fats and Oils
Apart from this, it is also important to know how to divide the food groups in a balanced diet, portion sizes and the best/ideal time to eat are equally important.
1200 calorie diet plan chart
A lot can be said and written about what an ideal diet chart should contain. However, the nutritional requirement of every human being varies depending on various factors. It may also be different for men and women. Geographical factors can also make them different. For example, North Indian diets differ from South Indian diets to a great extent. In addition, food preferences are also a factor as the diets of those who prefer vegetarian or vegan diets differ to a great extent from those who consume non-vegetarian diets.
For your convenience and assistance, we have prepared an ideal diet plan for weight loss keeping in mind Indian food. This 7-day diet plan, also known as the 1200-calorie diet plan, is just one example, and should not be followed by anyone without the advice of a nutritionist.
Weight-Loss Diet Plan Chart – Day 1:
- After starting your day with cucumber water, have oats porridge and some dry-fruits for breakfast.
- After this, take a roti with dal and carrot peas vegetable for lunch.
- After that, eat lentils and bottle gourd vegetable and a roti for dinner.
Time wise detailed plan:
6:30 am: Cucumber detox water (1 glass)
8 am: Oats porridge (one bowl) in skimmed milk (non-creamy milk) and 25 grams of mixed dry fruits (dry fruits)
12 noon: Paneer made from skimmed milk (100 grams)
2 pm: Mixed vegetable salad (1 bowl)
2:10 pm: Dal (1 bowl), carrot peas vegetable (1 bowl) and 1 chapatti/roti
4 pm: Chopped fruits (1 cup) and buttermilk (1 glass)
5:30 pm: Tea with less milk and less sugar (1 small cup)
8:50 pm: Mixed Vegetable Salad (1 bowl)
9 pm: Dal (1 bowl), gourd curry (1 bowl) and 1 chapatti/roti
Weight-Loss Diet Plan Chart – Day 2:
- On the second day, eat roti stuffed with mixed vegetables with curd for breakfast.
- Take half a bowl of fenugreek rice along with lentil curry for lunch.
- After this, have your last meal of the day with sautéed vegetables and green chutney.
Time wise detailed plan:
6:30 am: Cucumber detox water (1 glass)
8 am: Curd (1.5 bowl) and roti (2) stuffed with mixed vegetables
12 noon: Paneer made from skimmed milk (100 grams)
2 pm: Mixed vegetable salad (1 bowl)
2:10 pm: Fenugreek-rice (half a bowl) and lentils (3/4 bowl)
4 pm: Sliced apple fruit (half) and buttermilk (1 glass)
5:30 pm: Coffee with less milk and less sugar (1/2 cup)
8:50 pm: Mixed Vegetable Salad (1 bowl)
9 pm: Lightly fried (sauteed) vegetables and paneer (1 bowl), 1 chapatti/roti and green chutney (2 spoons)
Weight-Loss Diet Plan Chart – Day 3:
- Include multigrain toast and skim milk yogurt (yogurt) in the breakfast of the third day.
- In the afternoon, have sautéed vegetables with paneer and some green chutney.
- To end the day on a healthy note, have half a bowl of fenugreek rice and dal/masoor curry for dinner.
Time wise detailed plan:
6:30 am: Cucumber detox water (1 glass)
8 am: Multigrain toast (2) and skim milk yogurt (dahi) (1 cup)
12 noon: Paneer made from skimmed milk (100 grams)
2 pm: Mixed vegetable salad (1 bowl)
2:10 pm: Green chutney (2 spoons), paneer and lightly fried (sauté) vegetables (1 bowl) and Chapati/Roti (1)
4 pm: Sliced banana (half) and buttermilk (1 glass)
5:30 pm: Tea with less milk and less sugar (1 cup)
8:50 pm: Mixed Vegetable Salad (1 bowl)
9 pm: Fenugreek rice (½ bowl), Dal/Masoor curry (¾ bowl)
Weight-Loss Diet Plan Chart – Day 4:
Start the fourth day with Fruit and Nuts Yogurt Smoothie and Egg Omelet.
After this, eat moong dal and okra curry with a roti during the day.
Consume boiled rice and palak chole in the last meal of the day.
Time wise detailed plan:
6:30 am: Cucumber detox water (1 glass)
8 am: Fruit and Nuts Yogurt Smoothie (3/4 glass) and Egg Omelet (1 egg)
12 noon: Paneer made from skimmed milk (100 grams)
2 pm: Mixed vegetable salad (1 bowl)
2:10 pm: standing green moong dal (1 bowl), okra vegetable (1 bowl) and chapatti/roti (1)
4 pm: Orange (1) and buttermilk (1 glass)
5:30 pm: Coffee with less milk and less sugar (1/2 cup)
8:50 pm: Mixed Vegetable Salad (1 bowl)
9 pm: Boiled rice (half bowl), palak chole (1 bowl)
Weight-Loss Diet Plan Chart – Day 5:
On the fifth day, have a glass of skim milk and peas poha for breakfast.
Have low-fat paneer curry and missi roti in the afternoon.
End the day with roti, curd and aloo baingan tomato curry.
Time wise detailed plan:
6:30 am: Cucumber detox water (1 glass)
8 am: Skim milk (1 glass) and Matar Poha (1.5 bowls)
12 noon: Paneer made from skimmed milk (100 grams)
2 pm: Mixed vegetable salad (1 bowl)
2:10 pm: Low-fat paneer curry (1.5 bowls), missi roti (1)
4 pm: Papaya (1 cup) and buttermilk (1 glass)
5:30 pm: Tea with less milk and less sugar (1 cup)
8:50 pm: Mixed Vegetable Salad (1 bowl)
9 pm: Potato brinjal tomato vegetable (1 bowl), curd (1.5 bowl) and roti/chapati (1)
Weight-Loss Diet Plan Chart – Day 5:
On the sixth day, eat idli with sambar for breakfast.
Eat roti and potato brinjal tomato vegetable with curd in lunch.
To end the sixth day, eat roti, green moong and bhindi curry in your last meal.
Time wise detailed plan:
6:30 am: Cucumber detox water (1 glass)
8 am: Sambhar (1 bowl) and Idli (2)
12 noon: Paneer made from skimmed milk (100 grams)
2 pm: Mixed vegetable salad (1 bowl)
2:10 pm: Curd (1.5 bowl), roti/chapati (1), potato brinjal tomato curry (1 bowl)
4 pm: Chopped fruits (1 cup) and buttermilk (1 glass)
5:30 pm: Coffee with less milk and less sugar (1/2 cup)
8:50 pm: Mixed Vegetable Salad (1 bowl)
9 pm: Okra vegetable (1 bowl), green moong (1 bowl) and roti/chapati (1)
Weight-Loss Diet Plan Chart – Day Seven:
Start the seventh day with gram flour chilla and green garlic chutney.
Have boiled rice and spinach chickpeas for lunch.
End the week on a healthy note with low-fat paneer curry and missi roti.
Time wise detailed plan:
6:30 am: Cucumber detox water (1 glass)
8 am: Besan chilla (2) and garlic green chutney (3 tbsp)
12 noon: Paneer made from skimmed milk (100 grams)
2 pm: Mixed vegetable salad (1 bowl)
2:10 pm: Boiled rice (1/2 bowl), Palak Chole curry (1 bowl)
4 pm: Sliced apple fruit (half) and buttermilk (1 glass)
5:30 pm: Tea with less milk and less sugar (1 cup)
8:50 pm: Mixed Vegetable Salad (1 bowl)
9 PM: Low-Fat Paneer Curry (1 bowl) and Missi Roti (1)