Lifestyle and Fitness routines

Tuesday, August 4, 2020

Indian Diet plan for weight loss in One Month










Indian Diet plan for weight loss in One Month

 A diet plan for weight loss is for both men and women. I will go through all meals of the day giving plenty of options to choose from. Trust me, this diet plan is very practical and if you stick to it you will get great results.

Alright so the first thing that I would suggest you upon waking up is either you have fat cutter drink the recipes or drink a lot of water.

Like if you can drink 3-4 glasses of water, that would be great. It will kick start your metabolism which is very essential for weight loss. If you are drinking tea or coffee. early in the morning, I will suggest you rather skip it at this point in time. You can have it later in the day. There is a full day Diet plan for weight loss.



Coming to healthy breakfast.

Your breakfast should be low in complex carbohydrates and high in protein. Low in carbohydrates because if you will have a high carbohydrate diet, it will ultimately get stored as fat.

Now we also want our weight loss to be in the form of fat and not in the form of muscles. So, we will keep the protein intake high. So, some of the healthy veg breakfast options.

The first option customized oatmeal along with 3 egg whites and 1 whole egg. If you are a vegetarian, the only replacement to egg whites that I can think of is whey protein isolate. It will also make your oatmeal tastier.

The second option could be chickpeas spinach egg bhurji.

The third option could be moong dal dosa.

Now, if you are a parantha lover like me, you can have one parantha without oil along with an egg white bhurji made of 5 egg whites and 1 whole egg.

If you don't like bhurji, you can also make an omelet. Or you can have that same parantha along with low-fat paneer bhurji.

Now, how to make low-fat paneer?

You get skimmed (low fat) milk from outside and make paneer at home. it would be tasty; it would be cheap and it would be low in fat. Now, because we are talking about complex carbohydrates and I am not including brown bread. Because the so-called wheat bread that we find in the market is adulterated with Maida. So, I would suggest you rather avoid it. If you want to have it, you can have it once a week.

Another option can be whey protein isolate in milk along with a complex carbohydrate source something like Upma.

One hour after a healthy breakfast.

 Drink at least 1 liter of water. If you are going outside, keep a water bottle with us. If at all you feel hungry in between breakfast and lunch you can have one handful of unsalted roasted peanuts along with green tea or Indian tea.

But avoid sugar. If you want to sweeten it, you can use natural sweeteners like stevia. Please remember that for weight loss, sugar is your number one enemy.




Coming to healthy lunch.

Start your lunch with a salad. Now, a salad may comprise of carrots, cucumbers, beetroots, cabbage, etc. Not only it will give you the essential vitamins, minerals, fibers but it will also make you a little full. Then you can also have roti with a protein-rich curry like low fat paneer or soy chunks.

Now, you should not have 3 or 4 Rotis. Have a maximum of 2 rotis. You can also have a little low-fat curd along with it. Now roti with dal is not a great option when it comes to weight loss.
No doubt lentils are high in protein. But if they have 1 gram of protein, they will have 3 grams of carbohydrates. Now combining them with roti or brown rice will make them very high in carbohydrates which will hinder the weight loss process.

If you want to have dal, have it with one roti or a little brown rice but make sure you add protein-rich sources like roasted paneer, grilled chicken, or grilled fish. I dunk in 6 egg whites in the curry of dal. This makes it protein-rich and balances out the macronutrients.

Now again, one hour after lunch and 40 minutes

 Before the evening snack, try to drink 1 liter of water. Now comes the tricky part, the evening snack. this is one time when we succumb to outside food because we do not have healthy options with us.

Well, I will give you some options.

Let's start with simple options.

The first option could be a small apple with green tea.

The second option could be two handfuls of roasted chickpeas, one handful of unsalted roasted peanuts, and green tea.

The third option could be "Makhane" along with tea or Green tea.

The fourth option could be a boiled Chana chat.

The fifth option could be banana peanut butter roti.

The sixth option could be a small portion of upma or oats.

 Then there are some evergreen options like egg white bhurji and egg white omelet. So, these are some of the great evening snack options that will help you stay away from the outside food.

Now, this diet plan will work even if you do not exercise.

But exercising will make the weight loss process faster. And I'm sure you want that.
You should do some workout if you want to stay fit and what makes it better than you need not join a gym for it. Now after the workout, you should have a small piece of fruit along with a lean protein source.



 Coming to a healthy Dinner.

Now, you should definitely start with a salad. Have one roti or a little brown rice along with a protein-rich source like low fat paneer or soy chunks. Or you can also include grilled chicken and grilled fish that we have already spoken about.

Now before bed, if you feel like having something,

you can have a half a glass of warm milk half an hour before going to bed. If at all you also feel like munching on something you can have just a few almonds or makhane.this is the best and simple Diet plane for weight loss which easily flows at home.


1 comment:

  1. Wowwww this is what I needed ...thank you for the Amazing tips😍

    ReplyDelete