Weight loss : if you want to lose weight quickly yet safely, then you have come to the right place. We will give you insights on what is keeping you fat, the ratio of exercise and diet control you need to have.
Recommended Tips to Lose Weight
1: Don’t skip meals.
2: Choose smaller plates and bowls, this helps in eating less.
3: Stock healthy foods in your kitchen and refrigerator.
4: Add fruits and vegetables to your dishes whenever possible.
5: Include all food groups in your diet plan.
6: Eat more frequently.
7: Have some food at home before leaving for any party.
8: Avoid added sugar as well as salt.
9: Go for home-made foods.
10:Avoid zero carb or restricted diet plans.
Weekly Diet Plan for Weight Loss :
Early morning: 1 fruit of your choice + 4-5 mixed seeds such as melon, watermelon, sesame, flax etc.
Breakfast: Open paneer sandwich with mint chutney / 2 idlis with sambhar / Akki roti with dill leaves and sambhar / 2 egg omelette with 2 whole grain bread slices / 2 multigrain mixed vegetable parathas and you can intake 1 glass of vegetable juice of your choice.
Mid-morning: 4 walnuts and 2 dates / Fruit of your choice/tender coconut water with malai
Pre-lunch: 1 plate of preferred salad with vinegar dressing. Recipe suggestion from blog
Lunch: 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
Mid-evening: 1 glass of tea or coffee / 1 glass buttermilk
Snack: 1 fruit of your choice / 1 glass whey protein drink /1 bowl Sprouts bhel
Dinner: 1 bowl chicken gravy + 1 bowl rice / 2 multigrain rotis + salad + 1 bowl low-fat curd / 1 bowl vegetable dalia upma or 1 bowl millet vegetable upma + 1 bowl sambhar + 1 bowl of salad or soup
Post-dinner (if you are up late): 4-5 pieces of nuts/ 1 glass warm low-fat milk
Early morning: 10 ml wheatgrass juice + 5-6 almonds and walnuts
Breakfast: 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 + 2 medium vegetable uthappam with sambhar / 1 bowl vegetable dalia upma + + 1 glass vegetable juice of choice
Mid-morning: 1 glass Whey protein shake with milk / assorted fruit platter / Trail mix/Tender coconut juice with the malai.
Pre-lunch: 1 bowl minestrone soup with more veggies and less of pasta.
Lunch: 1 bowl vegetable subji / non-veg subji + 1 bowl boiled pulse chaat / 1 bowl red or brown rice + 1 bowl mixed vegetable subji + 1 vegetable egg omlette + 2 multigrain roti.
Snack: 2 multigrain flour khakras / 1 fruit of your choice + 1 cup green tea / Trail mix with mixed seeds.
Dinner: 1 bowl vegetable brown rice basmati chicken biryani/ vegetable pulao + 1 bowl vegetable raita + 1 bowl vegetable or chicken salad of choice / 1 bowl steamed red rice + 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 + 1 bowl curd.
Post-dinner (if you are up late): 1 glass of whey protein shake if missed during snack or simply a glass of warm milk.
Early morning: 10 Spirulina or green leafy veggie juice + 1 fruit of your choice
Breakfast: 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.
Mid-morning: 1 fruit of your choice/fistful of Assorted nuts / 2 tbsp of trail mix
Pre-lunch: 1 bowl sprout salad of choice / 1 bowl mixed veggies chunky soup.
Lunch: 2 multigrain roti + 1 bowl veg or non-veg 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
Snack: Til or peanut chikki with 1 cup spirulina and mixed veggie juice.
Dinner: 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 curd
Post-dinner (if you are up late): 1 glass of whey protein shake
Early morning: 3-4 walnuts and almonds mix + 10 ml Amla juice.
Breakfast: 2 medium dal paranthas (made from leftover dal if any) + 1 bowl low-fat 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
Mid-morning: Amaranth seeds chikki / 3-4 dry fruits / 1 bowl cut fresh fruits of choice
Pre-lunch: 1 bowl sprout salad / 1 bowl grilled chicken or fish salad
Lunch: 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.
Snack: 1 cup spiced boiled corn or 1 corn on the cob + 1 cup coffee, tea or green tea/ 1 Fruit of choice / 1 glass whey protein drink
Dinner: 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.
Post-dinner (if you are up late): 1 glass warm milk.
Weight loss tips while following the diet chart by True weight for better results:
- Super foods are the biggest key to quick and healthy weight loss. Super foods are nothing but regular foods that have concentrated nutrients. They could be millet, seeds, certain grass varieties or even fibre-rich foods. Consume them in measured amounts every day and see your weight vanishing.
- Always drink enough water. Many times thirst is masked as hunger. So when you are hungry, try drinking water first. It is a proven natural way to fill up stomach and preventing yourself from gorging later.
- Always preclude lunch with salads or chewy soups. You will be tempted to eat less of rice or roti or whatever is for lunch
- Ensure all your meals have a protein source. If any meal is lacking in it, throw in an egg or dal preparation.
Whey protein shake helps in meeting your protein recommendations.
1 day of the week can be designated as a cheat day. It will help you get back on your Indian diet chart for weight loss!
On a cheat day, do not overindulge on sweets or fried items. If you feel like it, have a small bite-sized portion to simply curb the craving.
Never at any point during the diet, starve yourself. There are evidence that starvation, in fact, leads to overeating.
Note, short-term thinking is not going to yield results. So, always focus on clean, healthy eating as suggested to lose weight.