Health and fitness should be lifestyle choices. For those who want to lose weight, do it for your health and wellness and not to abide by the beauty standards of the society. Health is beautiful and when you shed-off the extra inches and kilos from your body, you’ll be able to reduce the risk of obesity related health concerns like – heart ailments, hypertension, diabetes, joint pain etc.
Weight loss and weight gain are both about calorie consumption and expenditure. you lose weight when you consume fewer calories than you expend and you gain weight when you consume more calories than you sweat. To drop those extra kilos, all you need to do is eat within your calorie budget and burn the required number of calories. So a combination of a healthy and low-fat diet with a proper workout routine will help you lose weight and even maintain it.
Set Up Your Macronutrient Needs
- Carbs: 50% – 55%
- Proteins: 35%
- Fat: 10% – 15%
Proteins
- Lean meat
- Low-fat dairy products
- Chicken
- Whole eggs
Carbohydrates
- Sweet potato
- Beans
- Yam
- Fruits – apple, grapefruit, banana
- Whole-grain products
- Corn
- Oatmeal
Fats
- Nut butters
- Cold water fish
- Nuts – walnuts, almonds
- Sunflower seeds
- Avocado
- Olive oil
- Low-fat cheese
Here’s what you should be avoiding –
- Deep fried foods
- Packaged foods like – candy, biscuits, cake, crisps etc.
- High-fat salad dressing
- Full-fat dairy products
- Processed butter
- High-sugar foods
- White flour
Best Diet Plan For Fat Loss
Day 1
- Early morning – 1 glass cucumber detox water
- Breakfast – 1 bowl Oatmeal with skimmed milk (you can take any plant-based milk as well), handful of nuts (around 25 g)
- Mid-morning – 100 g paneer with salt
- Lunch – 1 bowl salad, 1 chapatti, 1 cup carrot and peas vegetable
- Evening – 1 cup buttermilk, 1 cup fruits
- Late-evening – Green tea (or low-fat milk tea)
- Dinner – 1 cup lauki, 1 bowl salad, 1 chapatti
Day 2
- Early morning – 1 glass detox water
- Breakfast – 2 vegetable stuffed parathas, 1 cup curd
- Mid-morning 100 g paneer with salt
- Lunch – 1 cup salad, 1 cup lentils, 1 chapatti
- Evening – 1 glass buttermilk, 1 apple
- Late-evening – Coffee/ Tea with low-fat milk and less/ no sugar
- Dinner – Sauteed vegetables/ paneer with 1 chapatti and green chutney, 1 cup salad
Day 3
- Early morning – 1 glass detox water/ jeera water
- Breakfast – 2 whole-grain toasts with 1 cup yogurt
- Mid-morning – 1 cup sprouts salad
- Lunch – 1 cup salad, 1 cup sauteed vegetables with paneer, 1 chapatti
- Evening – 1 glass buttermilk or coconut water, 1 banana
- Late-evening – Tea/ Coffee with less sugar
- Dinner – 1 cup salad, 1 cup lentils, 1 cup methi rice
Day 4
- Early morning – 1 glass detox water
- Breakfast – 1 egg omelet, 1 glass smoothie (with fruits, nuts, and yogurt)
- Mid-morning – 100 g paneer with salt
- Lunch – 1 cup salad, 1 cup lentils, 1 chapatti, 1 cup seasonal vegetable
- Evening – 1 glass buttermilk, 1 apple
- Late-evening – Coffee/ tea with less/ no sugar
- Dinner – 1 cup salad, 1 cup lentil/ chickpeas with spinach curry, 1 cup rice
Day 5
- Early morning – 1 glass detox water/ jeera water
- Breakfast – 1 cup low-fat milk, 1 cup vegetable poha with green chutney
- Mid-morning – Handful of nuts, 1 cup papaya
- Lunch – 1 cup salad, 1 chapatti, 1 cup vegetable curry
- Evening – 1 glass buttermilk/ coconut water, 1 banana
- Late-evening – Tea/ coffee with less/ no sugar and low-fat milk
- Dinner – 1 cup potato-beans vegetable, 1 cup salad, 1 chapatti
Day 6
- Early morning – 1 cup detox water
- Breakfast – 1 bowl sambhar, 2 idlis
- Mid-morning – 1 cup sprouts salad
- Lunch – 1 cup salad, 1 cup vegetable/ paneer curry, 1 chapatti
- Evening – 1 glass buttermilk, 1 cup fruit salad
- Late-evening – Tea/ Coffee with less/ no sugar and low-fat milk
- Dinner – 1 cup salad, 1 cup lentils, 1 cup seasonal vegetable, 1 chapatti
Day 7
- Early morning – 1 glass detox water
- Breakfast – 2 besan chilla with green chutney, 1 cup milk
- Mid-morning – 100 g paneer with salt
- Lunch – 1 cup salad, 1 cup rice, 1 cup lentils with spinach
- Evening – 1 glass buttermilk, 1 apple
- Late-evening – Coffee/ Tea with no/ low sugar and low-fat milk
- Dinner – 1 cup salad, 1 cup seasonal vegetable/ paneer curry, 1 chapatti
Dos And Don’ts For Weight Loss
- Get enough sleep and be well-rested.
- Drink 3 – 4 liters of water a day and keep yourself hydrated.
- Have a bowl of salad or fiber rich soup before every meal. It will fill you up and you will end up eating less rice or chapattis.
- Have an optimal workout routine to go hand-in-hand with a low-fat nutritious diet.
- Remove stress from your life.
- Avoid carbonated drinks, alcohol, and smoking.
- Include high quality protein shakes with the goodness of whey protein in your diet.
Each body is different and the way your body gains or loses weight may vary from those of your friends. So, if you want to lose weight in the right way, make sure to consult your dietician. He/ she will help you formulate a low-fat diet plan. It is also a good idea to include weight loss supplements in your diet. But consult your doctor to know which GNC weight loss supplements will work best for you. There are different kinds of GNC weight loss supplements available. These act as a catalyst and provide your weight loss journey the much-needed push.
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