DIET PLAN

 

                There are many ways for a good diet. Here I am describing a good diet plan.

EAT PROTEIN, FAT, AND VEGETABLE

Each one of your meals should include a protein source, fat source, and low carb vegetables.

As a general rule, try eating two to three meals per day. If you find yourself hungry in the afternoon, add a fourth meal.

PROTEIN

Healthy protein sources include:

MEAT: Chicken, and lamb

FISH AND SEAFOOD: Salmon, trout, and shrimp.

EGGS: Whole eggs with the yolk.

PLAN-BASED PROTEINS: Beans, legumes, and soy.

Healthy fats

Sources of healthy fats include:

Olive oil

Coconut oil

Avocado oil

Butter

HEALTHY EATING PLAN

A healthy eating plan gives your body the nutrients it needs every day while staying within your daily calorie goal for weight loss. A healthy eating plan also will lower your risk for heart disease and other health conditions. 

A HEALTHY EATING PLAN:

CALORIES:

To lose weight, most people need to reduce the number of calories they get from food and beverages (energy IN) and increase their physical activity (energy OUT).

For a weight loss of 1–1 ½ pound per week, daily intake should be reduced by 500 to 750 calories. In general:

• Eating plans that contain 1,200–1,500 calories each day will help most women lose weight safely.
• Eating plans that contain 1,500–1,800 calories each day are suitable for men and for women who weigh more or who exercise regularly.

Very low-calorie diets of fewer than 800 calories per day should not be used unless you are being monitored by your doctor.

INDIAN WEIGHT LOSS DIET PLAN:

While observing an Indian diet chart for weight loss for female, the following tips might be useful

• Freshly prepared meals are the best choice always.
• Ensure to have all the food groups in your diet plan.
• Breakfasts are to be hearty and wholesome. Options like paratha, idlis, dosa, uttapam, bread, and eggs are good choices.
• Breakfast should be taken within thirty minutes of waking up.
• Lunch should be a medium affair with dal, sabzi, roti and curd or rice, rajma, chole, etc.
• Dinner should be light such as khichdi or dal RICE or curd rice.
• Dinner should be taken at least two hours before bedtime.
• Apart from the main meals, there should be 2-3 mini-meals as well.
• These mini-meals can consist of fruits, nuts, salads, peanuts, etc.
• Packages, processes, ready to eat foods should be avoided.
• Water is a very important element of a balanced diet.
• One meal a week can be a cheat meal, however, ensure not to go overboard during this time.
• Avoid things like a zero carb diet or starvation to lose weight.