Transform Your Body with a Proven Weight Loss Diet Plan
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A weight loss diet plan mainly focuses on curating a calorie-deficient diet calorie-deficient diet while providing all the essential nutrients, vitamins, and minerals needed for the body’s primary growth and metabolism.
However, there can be multiple ways one can target their weight loss diet plan; some of the healthy ways are listed below:
- Calorie deficit: This is the most trusted and scientifically backed way of losing excess weight and attaining a desired body stature. Calorie deficit, in layperson’s terms, means consuming calories in the form of food in a lesser quantity than the actual amount needed by the body. When one consumes fewer calories, the body does not adjust to that; instead, it triggers the enzymes, and the excess fat stored in the body’s fatty tissues gets broken down. However, it is straightforward to overdo the concept of calorie deficit, which could harm the body in the long run. So, this article by DIET4UWELLNESS would like everyone with the aim of weight loss to consult a reputed dietician like Dietician Rukhsana Azhar for their count on calorie deficit.
- Portion control is not a new concept. For ages, people have tended to stop eating or eat less when they are full. However, people with a higher appetite find it difficult to control themselves and their urges, and they tend to overeat, leading to overweight conditions. Portion control thus means limiting the amount of food one consumes in one sitting. It is advised to segregate meals throughout the day rather than at once.
- Regular exercise: Exercising or moving the body is not just to lose weight but to maintain a healthy lifestyle. Not exercising would make one’s lifestyle stagnant, triggering other severe physiological conditions. People often mistake exercising with a strict gym workout routine. Rather, exercising can be just as regular brisk walking or jogging.
- Staying hydrated: Water is the remedy for everything. The fluid helps in nutrient assimilation, digestion, excretion of wastes, and more. Often, thirst is mistaken for hunger, which could lead to unnecessary calorie consumption. Hydration prevents irregular bloating and also helps balance the mood.
- Consistency: Staying consistent is extremely important while following a routine. Whether you’re on a weight loss diet plan or learning a new hobby, consistency and patience are the two things that help push you toward success. Maintaining a calorie deficit for one day would not help you lose weight. Instead, doing very little for every day in a month could show extreme differences.
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Food items good for weight loss means solely focussing on items that that are nutrient-rich, low in calories, and full of fibers, thus keeping one fuller for longer than usual. Some food options are listed below:
- Green vegetables like spinach, cabbage, kale, and broccoli are great and tasty options, and they are also readily available in the Indian market.
- Fruits like oranges, lemons, apples, and berries are good options as well. Oranges and lemons are packed with Vitamin C and rich in fiber. These help reduce the body’s oxidative stress and fulfill the nutrient supply needed by the body.
- Yogurt and curd are rich in protein and made of fat, thus fulfilling the body’s calcium needs. They are excellent sources of probiotics as well, supplying the body with helpful gut bacteria. Greek yogurt is a healthier option with slightly more excellent protein content.
- Whole-grain foods like bread, cookies, and biscuits are a better alternative. They provide more dietary fiber, keeping one full for longer.
- Lean proteins like poultry and fish are great sources of protein for a daily diet. Proteins generally take longer to digest, so one does not feel hungry soon. For vegetarians, tofu and paneer could be great options, too.
- Eggs are great protein sources, and the yolk provides healthy fats.
- Healthy fats, such as nuts, seeds, olive oil, and fish oil, are good sources of fats.
Keto Diet: This diet was popularised mainly by the Western population. However, it has now been proved that a low-carb and high-fat diet followed in keto is not sustainable for the Indian diet.
Intermittent Fasting is a popular weight loss regime followed by a huge section of society. It, too, aims to achieve a calorie deficit by not consuming food for 16-17 hours each day. This prevents overeating and keeps one on a calorie-deficit diet.
Kickstart Your Weight Loss: 7-Day Diet Plan:
| Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 | |
| Breakfast | 1 boiled egg with two slices of toasted whole wheat bread. | A bowl of fruits with oranges, apples and different types of berries. The fruit salad can be topped with a scoop of Greek yoghurt. | One-egg omelette with one banana and a glass of low-fat milk. | A bowl of steel-cut oats topped with pumpkin seeds and nuts. | 2 idli with home-made curd. | A bowl of poha garnished with peanuts, pomegranate and freshly chopped onions. | A bowl of sprouts with one boiled egg and a glass of orange juice. |
| Lunch | Half a cup of brown rice along with mixed vegetable sabzi and dal. | A bowl of vegetable pulao with paneer sabzi on the side. | Half cup of brown rice with a bowl of chana masala and a bowl of raita with chopped cucumber. | 1 millet roti along with chicken curry and green salad on the side. | Half a cup of brown rice along with grilled fish. | Half cup of brown rice with tofu and beans sabzi with a bowl of curd on the side. | 1 millet roti with mixed vegetable curry. |
| Dinner | Grilled chicken with green salad on the side like chopped onions and cucumber. | Boiled vegetable bowl with boiled carrot, turnip, radish, potatoes, beans with sprouts. | A bowl of upma cooked with vegetables like carrot, peas, beans. | One plain dosa with a bowl of vegetable-filled sambhar and coconut chutney. | A bowl of quinoa with vegetables and chicken. | Half cup of brown rice along with egg curry and a bowl of yoghurt. | Grilled fish with lentil soup on the side. |
FAQs Regarding Weight Loss Diet Plan
Is the keto diet a better option for losing weight?
No. Although the keto diet gained its popularity a few years back, it is now considered unsustainable for weight loss. From the Indian diet’s perspective, eliminating carbohydrates is challenging, making the keto diet impractical.
Is regular exercise needed for weight loss?
Yes. Exercise and a regular diet are effective for healthy weight loss.
Is intermittent Fasting effective?
Intermittent Fasting (IF) is effective for some people but varies from person to person. Fasting for such long durations often leads to severe gastric problems for many people following a weight loss diet plan, thus making it unsuitable.
How can you avoid food cravings when on a weight loss Diet Plan?
Food cravings are usual, especially for people on a weight loss diet plan. To avoid such situations, consuming food rich in dietary fibers is advised, as this helps keep one full for longer durations of time.
How much carbohydrates are acceptable for weight loss Diet Plan?
The amount of nutrients needed by an individual varies from individual to individual depending on their age, gender, weight, and level of physical activity. Thus, it would be best to consult a board-certified dietician regarding weight loss concerns.
Hello My Name is Dt. Ruksana Azhar and I am a certified dietician and providing online & offline services for Weight Management, PCOS/PCOD Management, Diabetes Management , etc. I have 12+ years of experience in the Apollo Hospital Delhi , Max Super Specialty Hospital Delhi, Lilavati Hospital Mumbai and VLCC healthcare Mumbai. I loves to write healthcare and lifestyle related blog. My favorite part of being a doctor is the opportunity to directly improve the health and wellbeing of my patients and to develop professional and personal relationships with them.
