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Diet plan for weight loss

What is a Good Diet Plan for Weight Loss?

Good Diet Plan Weight Loss

Losing weight doesn't have to be a struggle. By following several strategies in this article, you can find some simple ways to ensure that your weight stays in check—no matter how much you eat or how little exercise you get. Before we begin to plan your diet, let us first understand the factors that influence your weight loss plans.

Factors you should consider for Weight Loss

In this weight loss article, we will discuss the steps that promote weight loss and where to go after successful weight loss. There are many things that affect your ability to lose weight, but before we go into details, let’s see what kinds of factors influence your body's ability to burn fats.

  • Regular exercise:

Toning your body with a regular workout regime will help you burn those extra calories. It is also a great way to reduce stress and improve sleep.

  • Increasing Age:

With the increase in age, your metabolism slows down leading to more weight gain. This happens because muscle cells are replaced by fat cells which slows metabolism. It is absolutely normal to grow weight along with age, but it is necessary to make changes in lifestyle to make sure you do not gain weight. 

  • Keeping yourself hydrated:

Having enough water a day helps in improving metabolic rate. People often mistake thirst for hunger leading to increased intake of food and weight gain. 

  • Getting enough Sleep:

Having enough sleep of at least 6 hours is necessary for your weight loss plans to work. Without enough sleep, your body needs more energy and increases appetite. 

  • Being in Stress:

Stress increases cortisol levels which increase your weight and overeating. So try to maintain a work-life balance and have a calming environment around you. Too much thinking can be avoided.

  • Medications and medical conditions:

Hormonal conditions such as thyroid, PCOS, etc are known to increase weight significantly. There are many diseases such as diabetes which also can induce weight gain. 

Few medications such as birth control pills, steroids can cause carbohydrate cravings, increase appetite, increase body fat, etc.

In such cases consult your physician and dietician to provide you proper guidance.

  • Genetic factor:

Genetic factors greatly influence your weight and also your appetite. It affects the place your body fat is stored and also the amount of fat to be stored. 

  • Self-care:

Love thy self. It is important to not let external factors disturb your peace and also to love and pamper your body from time to time.  It greatly helps to manage your stress.

Foods to eat during your diet

food for weight loss

1. Proteins: 

Include protein sources such as Tofu, paneer, chicken, fish and other sea foods, legumes, eggs, nuts, etc

2. Vegetables:

Cauliflower, broccoli,  carrots, sweet potato, turnips, green leafy vegetable, cabbage, okra, tomatoes, eggplant, etc

3. Fruits:

Pineapple, watermelon, avocado, berries, oranges, mango, banana, guava, apples, etc fruits could be very effective for weight loss

4. Nuts:

Almonds, peanuts, watermelon seeds, walnuts, etc can be included in your diet 

5. Herbs: 

Coriander, mint, curry leaves, dried fenugreek, etc are best for enhancing flavors and also rich in nutrients.

6. Spices:

Indian spices are known to improve weight loss plans. Spices like cumin, black pepper, mustard, ginger, garlic, fenugreek, turmeric, cardamom, cinnamon, etc can be integrated into your daily diet.

7. Legumes:

Kidney beans, chickpeas, lentils are great sources of protein and fiber.

8. Whole grains:

Brown rice, red rice, millets, buckwheat, quinoa, oats, wheat, etc are the staples you can include in your diet

9. Seeds: 

Chia seeds, flax seeds Fats: Ghee, coconut oil, olive oil, mustard oil, sesame oil are some of the healthy fat sources which are low in saturated fatty oils

Foods to avoid during your diet 

food to avoid for weight loss

1. Alcohol:

Alcohol is empty calories (calories with fewer nutrients), so it is better to avoid or minimize alcohol intake.

2. Trans-fats:

Margarine, vanaspati, etc increase LDL or bad cholesterol in your body increase heart risks.

3. Sugars and sweeteners:

Sugar-rich foods like candies, chocolates, sweets, ice creams, cookies, etc, and sweeteners like sugar, honey, condensed milk, etc can waste your daily workout and add more empty calories.

4. Deep-fried foods:

Fried foods like crispy chicken, french fries, chips, snacks, etc also add up more calories

5. Sweetened beverages/ soft drinks:

Your colas, packaged fruit drinks, etc contain added sugars which you need to avoid at any cost

While it is good to follow diets strictly, it also necessary to satisfy your cravings once in a while occasionally. If not you might break down and overindulge yourself, which then would be difficult to control. 

Diet Plan for Weight Loss

A weight-loss diet is a very important thing to do if you are trying to lose weight. And by that, I mean a diet that is consistently high enough to cause the person to feel full and satisfied, without resorting to malnutrition.

Here is a simple diet chart that you can follow based on the Indian food menu to regulate your calorie intake and give sufficient nutrients to your body.

Monday

Early morning: 1 glass of cucumber and mint detox water or 1 glass of  ginger and lemon detox water
Breakfast: Paneer sandwich or 2 brown rice idlis with sambar
Lunch: Multi-grain roti with mixed vegetable curry
Evening: Unsweetened green tea 
Dinner: Tofu/paneer/ chicken with a green leafy salad 

 

Tuesday 

Early morning 1 glass of cucumber and mint detox water or 1 glass of  ginger and lemon detox water
Breakfast Chana dal pancakes with vegetables or a glass of milk with bread and fruits
Lunch Brown rice with dal or chickpea curry
Dinner Veg paratha with raita

 

Wednesday

Early morning 1 glass of detox water
Breakfast Vegetable uttapam with sambar
Lunch Multi-grain roti with mixed vegetable curry including chicken/tofu
Evening Unsweetened green tea 
Dinner Brown rice with vegetables and palak paneer

 

Thursday

Early morning 1 glass of detox water
Breakfast Yogurt with sliced fruits or vegetable poha
Lunch Multigrain roti with mixed vegetable curry or brown rice with dal and vegetable curry
Evening Unsweetened green tea 
Dinner Chana curry with rice and green vegetable salad

 

Friday

Early morning 1 glass of detox water
Breakfast Vegetable Dalia (broken wheat) and a glass of milk
Lunch Sambar with brown rice 
Evening Unsweetened green tea 
Dinner Tofu with mixed vegetables

 

Saturday

Early morning 1 glass of detox water
Breakfast Multigrain paratha with sliced papaya  
Lunch Mixed vegetable Kadai
Evening Unsweetened green tea 
Dinner Lentil pancake with tofu masala

 

Sunday

Early morning 1 glass of detox water
Breakfast Buckwheat porridge (kuttu ka atta) with fruit salad
Lunch Millets with dal khichdi
Evening Unsweetened green tea 
Dinner Masala tofu with vegetable curry or any meat (chicken, fish, prawns, etc) with multi-grain roti

 

It is important to not deviate from this plan and follow this diet strictly. Also, have a cheat day once a month to satisfy your cravings.

Healthy snacks recipes to have it  in between your meals:

diet plan for weight loss

Roasted nuts: 

Nuts such as almonds, pecans, peanuts, walnuts, and seeds like pumpkin and watermelon seeds can be taken either roasted form or even without roast.

Yogurt:

Add your favorite fruits to unsweetened yogurt 

Hummus:

Add tahini and lemon juice to your mixer or food processor first and blend them together. Add a little olive oil, cooked chickpeas, cumin powder, salt, and little garlic at once and blend them together. This recipe works with salads and cucumber.

Vegetable soup:

Saute onions and add chopped mixed vegetables to boiling water. boil it for an hour. Discard vegetables from the soup and salt to your taste. The vegetable-loaded soup is rich in nutrients, low in fat and calories.

Spiced or normal buttermilk:

To a cup of curd or unflavoured yogurt, add green chili, few sprigs of coriander, half an inch of ginger, 1 lime juice and blend it together. Filter the drink and voila! Your spiced buttermilk best suited for summers is ready to drink and have it any time.

Salads:

Include your favorite greens and veggies with sprouted moong dal (whole green gram). Add salt, black pepper, and lime juice as per your taste. You can make any other salad with low cards as per your preference

Smoothies and protein shake:

There are a number of ways and recipes for smoothies and protein shakes. One of the favourite among them is the peanut butter protein shake. To a half cup of almond milk, add 1 scoop of vanilla protein powder, 1 tablespoon cocoa powder, 1 banana, half a tablespoon peanut butter. Blend this mixture and add water or ice cubes if required. 

Tips and tricks to Lose Weight

Here are some tips to shed some pounds off effectively

  • Include plant-based food in your diet
  • Stay hydrated
  • Pre-plan your meals
  • Cut down alcohol
  • Never skip breakfast
  • Have an active lifestyle
  • Make healthier choices
  • Monitor your calorie intake
  • Choose a diet according to your health and with proper research and consultation
  • Include high fiber food
  • Take your meals on regular timings

Take Away 

 Weight loss is a lengthy process but with enough discipline and a good diet, you can boost your weight loss progress. 

A proper diet will help you to cut down empty calories, burn fat, and properly supplement your body with the required nutrients. 

Lifestyle and diet changes written in this article will greatly help you to lose weight and maintain a healthy lifestyle.  

If you want to add some supplement with your diet to enhance your weight loss process then you can visit our website of Mars by GHC where you can purchase our Weight Loss Max product.