Diet Plans for weight loss

good plan.

 

If you want to lose weight without feeling hungry and deprived all the time, start eating foods high in fiber. High-fiber foods are higher in volume, which makes them filling. They also take longer to chew, which makes them more satisfying to eat. High-fiber foods also take a long time to digest, which means you’ll feel full longer. There’s nothing magic about it, but the weight-loss results may seem like it.

 

Hi!
I am 66 kgs now. i would like to come down to 62 kgs . kindly suggest me a diet plan in which i can reduce 2 to 3 kgs in a span of 40 days ..
thanks

 

Hi...what's this ragi
malt...

 

Good idea; salads ? eating a salad before a meal will help;

 

Try GM diet plan for quick weight loss

 

DIET PLAN FOR WEIGHTLOSS

Me and my friends in weightloss friends group 2013 are taking up may challenge based on this food plan..

we do not gain weight overnight...similarly should not expect to lose overnight...In reality, we have to commit to change lifestyle for a long run.

Before starting do the pointers below...

1. Check your weight & bmi
2. Determine your daily calorie intake level..

The following are the group of foods which we should include on daily basis...

1. Grains
2. Fruits
3. Vegetables
4. Dried beans
5. Dairy products
6. Meats(chicken or fish)
7؛‎ oil

now lets see the details of each food group

1. Grains

below are 1 serving size

1 slice of whole wheat bread
1 slice of multigrain bread
1 whole wheat roti
3 cups of popcorn no butter
1/2 cup shredded wheat crackers
1/2 cup cooked brown rice
1/2 cup cooked oats
1/2 cup cooked cracked wheat dalia
1 cup corn flakes

2. Fruits

for weightloss you should select fruits that are

. Low in calorie
. Makes u feel full
. High in antioxidants vitamins and minerals.

1 Serving size

Grapefruit 1 cup
apple 1 cup
banana 1 large
blue berries 1/2 cup
cherries 1 cup
plums 1 cup
red guava 1 cup
jamun 1 cup
amla 1/2 cup

dried fruits

prunes 3 no
dried cranberries 1/2 cup

fruit juices - better to avoid. It has no fibre..better make smoothie and have immediately..

3. Vegetables

The vegetables should be consumed both raw and as cooked

for weightloss..you should select veg that are...

.Low calorie
.high antioxidants vitamins and minerals
.makes you feel ful.

1 serving size raw veggies below

brocolli 1 cup
cauliflower 1 cup
carrots 1 cup / 2 medium
celery 1 cup / 2 stalks
red bell pepper 1 cup
lettuce 2 cups
spinach 2 cups
tomato 1 large
Cy
cooked veggucumber
es 1 serving

bell pepper 1 cup
brocolli 1 cup
brusell sprouts 1 cup
cauliflowe 1 cup
carrot 1 cup
green beans 1 cup
moong sprouts 1 cup
cabbage 1 cup
spinach 1 cup
tomoto 1 cup
Onions fresh ginger and garlic


4.Dried beans

Dried beans are the major source if protein for vegeterians with no saturated fats

one oz of meat can be sustituted with 1/4 cup of cooked dried beans

chickpeas
red kidney beans
black beans(urad)
Moong beans(whole moong beans)
Lentils(masoor dal)
Pigeon peas(tuar dal)

5. Dairy products

Dairy products have saturated fats and cholestrol... They are part of our balanced diet.we should select...
1. Fat free to reduce calories and saturated fats
2.should take 2-3 cups per day
3.it is recommended to add atleast one cup of fat free yogurt as part of diet.
4. Avoid whole milk products including paneer

1 serving suggestions

One cup lowfat milk
one cup low fat buttermilk
one cup low fat yogurt
1/2 cup low fat cheese
1 cup low fat cottage cheese

6. Meat(chicken or fish)

Avoid red meat while weightloss

1 serving

1/2 chicken breast
fish like salomon / sardies/ tuna.. If canned it should be 4oz packed in water

one ounce of lean meat equals...

1 egg
1/2 ounce of nuts
1/4 cup firm tofu
1/4 cup coked dried beans

note:
Do not eat more than 1 egg perday to limit cholestrol

do not eat more than 1/2 ounce of nuts perday because of high fat content

7.oils

avoid transfat such as margarine,vanaspathi

minimize saturated fats such as ghee,butter,coconut oil

choose plant oil high in omega 3 fatty acids canola oil / olive oil is preferred

food pattern calculator will give u an idea about the balance of food you require as per your calorie requirement..

Here is the link

Food pattern calculator
Food Pattern Calculator

here comes your weightloss sample menu....

1600 Calorie Daily menu for weight loss broiled chicken breast

prepare daily food intake schedule..

1. Eat five to six times per day
2. Allow 2-3 hours in between each meal

3. Allow about 5 hours in between 3 major meals (bf lunch and dinner)

Fluid intake..

Check this out...

Daily Fluid Intake Calculator


START EXERCISE PROGRAM

exercise atleast 30 mins on empty stomach or 30 mins before any food. Increase your activity everyweek.. After 3 weeks do 30 mins in the morning and 20 mins in the evening..

Check your weight every week and keep a track of it..

Multivitamin

If your calorie intake drops below 1600 cal per day..should take multivitamin after bf or dinner.

Come on ladies... Lose weight in a healthy way.... Join me if u want....

 

No rice
No Oil
No Sugar
This will help you to reduce weight tremendously. If you can try this. Have lemon juice in morning. Eat fruits, vegs.