Healthy Diet Plan For Weight Loss

Healthy Diet Plan For Weight Loss

Weight loss is always considered as a weary task and so there are innumerable myths attached to it. Like, starving is the best way to lose weight. Diet doesn’t mean that. It’s just to cut the unhealthy meal from your diet. It is all about keeping a check on what you eat and not starve.

Losing weight is not a tough task if you hold on to a good diet plan and physical exercise.

Human body is designed in such a way that some of our calories are burnt every hour to keep our body functions maintained. This is called the Basal Metabolic Rate (BMR)

However, apart from BMR our lifestyle also plays a vital role in maintaining our metabolism. The more we keep a check on our food intake, the healthier and fit we will be.

To make it more clear, let’s understand it with our calorie intake per day. One pound contains 3500 calories. An ideal per day calorie consumption is 2000, which means 14000 calories per week. If you exceed your per day calorie consumption by 500 (2500 calories per day), this will make it 3500 extra calories in a week. This means you gain a pound of weight:in that week.

To avoid this, it’s important to follow a good and healthy diet plan.

Here is a BEST DIET PLAN FOR WEIGHT LOSS to follow:

This healthy weekly meal plan can be followed by both men and women. 

TIP   Always start your day with a glass of lukewarm water. You can add a tbsp of lemon juice and honey. There should be a gap of minimum 30 minutes between your first meal and first water intake. 

MONDAY 

BREAKFAST
  • Oats in skimmed milk
  • Almonds
LUNCH
  • Dal and rice
  • Mixed vegetable 
  • 1 roti/ chapati
SNACKS
  • 1 cup green tea/ milk tea with less sugar
  • 1 bowl cut Fruits (papaya, banana, pear, kiwi)
DINNER
  • Paneer/ chicken curry
  • One chapati

TUESDAY

BREAKFAST
  • 1 glass juice/ milk
  • Poha
  • 1 apple 
LUNCH
  • 4 Idli with sambhar/ Dal rice with 1 roti
SNACKS
  • Quinoa/ Banana
  • Green tea/ milk tea with less sugar
DINNER
  • Khichdi/ vegetable Dalya 

WEDNESDAY 

BREAKFAST
  • Besan chilla (in less oil) with chutney
  • Green tea
LUNCH
  • Mix vegetable/ any dry Sabzi in less oil
  • 1 cup raita
  • 1 roti/ chapati
SNACKS
  • Green tea
  • Cut fruits one bowl
DINNER
  • roasted chicken/ paneer curry/ soya
  • One chapati/ steamed rice

THURSDAY

BREAKFAST 
  • Grilled sandwich with chutney/ ketchup
  • 1 glass milk 
  •  1 apple
LUNCH
  • Dal
  • Dry/ mix veg
  • 1 chapati/ steamed rice
SNACKS
  • 1 cup tea with less sugar
  • A biscuit/ cookie
DINNER
  • Vegetable salad/ Daliya

FRIDAY

BREAKFAST 
  • Toasted bread slices- 2
  • Omelette
  • 1 glass milk
LUNCH
  • Chicken curry/ tofu, dal
  • 1 chapati/ steamed rice
SNACKS
  • 1 cup green tea
  • 1 bowl cut fruits
DINNER
  • Sprout salad/ khichdi

SATURDAY 

BREAKFAST 
  • Upma/ dosa
  • Almonds
  • 1 glass juice
LUNCH
  • Dal rice
  • Curd
  • 1 chapati 
SNACKS 
  • 1 cup green tea/ milk tea with less sugar
  • Diet mixture/ banana
DINNER
  • Palak paneer/ soya
  • 1 chapati

SUNDAY

BREAKFAST 
  • 2 boiled eggs
  • 2 toasted bread slices
  • Poha/ paneer sandwich for vegetarians 
  • 1 glass milk
LUNCH 
  • Dal
  • Mix veg/ roasted chicken (for non veg.)
  • 1 chapati and jeera rice
SNACKS
  • Fruits
  • Green tea
DINNER
  • Tofu curry/ non veg curry
  • 1 chapati

This low calorie diet plan can actually help you lose weight every week and make you reach to your goal of a healthy and fit look.

Here are some Dos and Dont’s while following a healthy diet plan

DO’s & Dont’s

DO’s

  • DRINKING PLENTY OF WATER:

Sometimes, drink can be confused with hunger which results in having a lot of extra calorie snacking. Adding more water can be a solution to this. Water keeps you hydrated and keeps your skin healthy.

  • TAKE MINI MEALS AND DO HEALTHY SNACKING 

Having mini meals instead of a plate full at one time can actually save a lot of calorie intakes. This way you can easily control your appetite and hence, lose weight.

  • ADD PROTEIN TO YOUR DIET

Protein rich food encourages fat burning. It keeps your hunger satisfied for a longer time and is healthier than carbs or fats.

  • FIBEROUS FOOD

Fiber in your meals can help you prevent constipation. It is also lowers the cholesterol level and lose weight. You can swap your carbs with fiber rich food like whole grain, nuts, mushrooms, soya and fruits

  • START WITH SMALL GOALS

Keep your goals small and take mini steps to lose weight. You can even use a reward strategy if you are a big foodie and want to follow a diet. Rewards like buying a new dress or going shopping after losing 2 ponds. Hurray! You should appreciate yourself.

Dont’s

  • NEVER SKIP YOUR BREAKFAST 

It’s a myth that skipping breakfast can help losing weight. Skipping the first meal can make you hungry later and make you gulp a large amount of meals all day. Not a good idea right?

  • STOP CONSUMING EXTRA SUGAR

Sugar increases the trans fat in the body which is not healthy at all. A lot of sugar can also increase glucose levels risking you to diseases like diabetes. There should be balanced meal of sugar.

  • STOP MIDNIGHT UNHEALTHY SNACKS

Having chips, cookies as small meals shouldn’t be consumed. You can swap it with dry fruits if you want some midnight snacks.

FAQ’s

  • What is the best diet plan for losing belly fat?

You can lose belly fat with the diet chart given above. But it’s a fact that losing fat from the belly area only isn’t possible. Dieting and exercising in the right way reduces the extra fat gradually from your body, including arms, thighs, and belly. Keep your will and patience on.

  • What is the easiest and cheapest way to lose weight?

Just skip those extra carbs from your diet, like French fries, chips, burgers can help a lot. Keep a check on your diet and follow a healthy diet plan for better results.

  • How can I lose weight in 7 days at home?

A better and fast way to lose weight is following the best diet plan for weight loss given above. With a healthy meal diet do some physical exercise daily including cardiovascular exercises for better results.

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About the Author: Riddhima Singh

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