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Diet Chart – Weight Loss

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Medical science believes that obese people are more prone to heart disease. Obesity can also damage our brains. Even many lifestyle diseases, such as high blood pressure, diabetes, etc. begin due to obesity. Probably because in the last few years, the number of people who consider obesity as a disease and want to get rid of it has increased rapidly.

 

Most people resort to dieting to get rid of obesity. Women in particular tend to eat very little in the name of dieting. This does not remove obesity, on the contrary, their body becomes weak and due to this weakness, they often fall prey to some other disease.

Actually, before starting dieting, it is important to make a correct diet chart. You can be successful in getting rid of obesity only if your diet chart is designed according to your physical needs. Today in this article we are going to tell you how to make an ideal diet chart and the right way to execute it.

(1500 Calorie) – Diet chart for Weight Loss 

Below we are going to tell you about the 1500 calories diet chart. To help with weight loss, the calorie count has been kept lower in this diet chart and the nutritional intake has been kept higher.

Such items of food and drink are included in this chart, which is easily available everywhere in our country. Note that to implement this chart you will need to eat six times daily for the next four weeks.

First-week diet chart

  Diet / Meals                 What to eat
early morning( between 6: 30 am and 7: 30 am)One cup of fenugreek water.
Breakfast (between 7: 30 am and 8: 30 am)4 idli, one cup sambar, one quarter cup coconut chutney, one cup green tea, and four almonds.
Mid-morning (between 10: 00 am and 10: 30 am)A cup of milk or soy milk or fruit juice.
Lunch (between 12: 30 pm to 1: 00 pm)Three rotis, one bowl of rice, one bowl of lentils, half a bowl of mixed vegetable or chicken curry, and one bowl salad. A cup of buttermilk ten to fifteen minutes after meals.
Evening (between 3: 30 pm and 4:00 pm)One cup of sprouted moong and ten to fifteen peanuts. Add lemon juice and salt to it to taste. Instead, it can also be eaten by making cucumber and carrot salad.
Dinner (between 7: 00 pm and 7: 30 pm )Three rotis, half bowl vegetable/gram vegetable/fish curry, half bowl yogurt, and half bowl salad. Drink a pinch of turmeric in a cup of warm milk before bedtime.

Total calories – 1509

Benefit

Drinking fenugreek water in the morning improves metabolism (digestive power) and removes toxins from the body. By adding vegetables, fruits, and dairy products to your diet, fat (fat) can be prevented from freezing in the body.

Note:

Do not use too much oil in preparing food. Take a limited amount of ghee too.

First weekend changes

If you follow the diet chart above as well as do light exercise, then you will feel healthier and more agile than before. Let us now know about the diet chart for the second week.

Second-week diet chart

     Diet / Meals          What to eat
Early morning (between 6: 30 am and 7: 30 am)One cup of fenugreek water.
Breakfast (between 7: 30 am and 8: 30 am)Two moong dal chila, a cup of green tea, and four almonds.
Mid-morning (between 10: 00 am and 10: 30 am)A bowl is any seasonal fruit.
Lunch (between 12: 30 pm to 1: 00 pm)Three rotis, a little rice, a bowl of vegetables, a bowl of salad, and a bowl of yogurt.
Evening (between 3: 30 pm and 4: 00 pm)One cup of coconut water and half a cup/bowl of grapes or chopped watermelon.
Dinner( between 7: 00 pm and 7: 30 pm)Two rotis, half cup mushroom/tofu/chicken curry, and half cup boiled spinach/broccoli. Drink a pinch of turmeric milk before bedtime.

Total calories – 1497

Benefit

Eating moong dal cheela provides plenty of protein to the body. Eating seasonal fruits fulfills the body’s needs related to vitamins and minerals. Electrolyte present in coconut water and vitamin C and other nutrients present in spinach increase the immunity of the body.

Note:

Be sure to wash vegetables and fruits thoroughly before eating them.

Changes to be felt at the end of the second week

By following this diet chart regularly, you will start feeling better by the end of the second week. Your digestion will start improving. If you have acidity, it will go away to a great extent.

Your body fat will also decrease. After realizing these changes inside you, you will happily move on to adopt your third week of the diet. Let us now know about the third-week diet chart.

Third-week diet chart

     Diet / Meals          What to eat
Early morning (between 6: 30 am and 7: 30 am)Drink half a lemon juice in a cup of water.
Breakfast (between 7: 30 am and 8: 30 am)One cup/bowl of oatmeal (vegetable oats) one cup of green tea and four almonds/walnuts.
Mid-morning (between 10: 00 am and 10: 30 am)A boiled egg and a kiwi or a cup of fresh fruit juice.
Lunch (between 12: 30 pm to 1: 00 pm)One and a half bowl of rice, one roti (ghee or without ghee) one bowl of Rajma vegetable/fish curry, one bowl salad and one cup buttermilk.
Evening (between 3: 30 pm and 4: 00 pm)A cup of green tea and a multigrain biscuit.
Dinner( between 7: 00 pm and 7: 30 pm)Three rotis, half a bowl of lentils, one bowl of vegetable or cooked chicken (chicken stew) half a bowl of salad, and a piece of dark chocolate. Drink a cup of warm milk before bedtime.

Total calories – 1536

Benefit

By drinking lemonade, the body’s toxins are removed. Eating oatmeal provides nutritious ingredients, the stomach also feels full for a long time. Consumption of eggs fulfills the body’s protein and energy needs. If you are eating vegetables and fruits then there is no harm in eating some rice. At the same time, a piece of dark chocolate reduces the desire to eat sweets.

Note:

On Saturday of the third week, 2000 calories can be consumed instead of 1500 calories.

Changes felt at  the end  of the third week

By the end of the third week, you will feel more nimble and refreshed than before. Also, after consuming your favorite things at the end of the week, you will still feel agile inside yourself. You will start seeing signs of weight loss more clearly. Let us now know about the fourth-week diet chart.

Fourth-week diet chart

     Diet / Meals
          What to eat
Early morning (between 6: 30 am and 7: 30 am)Drink half a lemon juice in a cup of water.
Breakfast (between 7: 30 am and 8: 30 am)Half bowl/cup upma (vegetable upma) one cup milk / green tea and two almonds.
Mid-morning (between 10: 00 am and 10: 30 am)One cup/bowl seasonal fruit.
Lunch (between 12: 30 pm to 1: 00 pm)Three rotis, one bowl of vegetable, one bowl of lentils or any other lentils/ beans, half bowl salad, and half bowl yogurt.
Evening (between 3: 30 pm and 4: 00 pm)A cup of coconut water or any other seasonal fruit juice or green tea.
Dinner( between 7: 00 pm and 7: 30 pm)A roti, a cup of brown rice, a bowl of lentils/fish/chicken/mushroom curry, and half a bowl of boiled vegetables. Drink a cup of warm milk before bedtime.

Total calories – 1486

Benefit

Consuming vegetables and fruits on a regular basis helps us to keep our weight balanced. By eating them, our body gets nutrients like protein, vitamins, and minerals easily.

Note:

You should include at least five types of vegetables and three types of fruits in your diet daily.

Changes to be felt at the end of the fourth week

By the end of the fourth week, your weight will start decreasing rapidly and you will start feeling healthier and more agile. To keep your weight balanced or to continue the process of weight loss, keep repeating our diet plan.

Weight loss foods

Below we are going to mention the names of some things, whose intake can help in weight loss or keeping it balanced:

  • Spinach
  • Apple
  • Nuts like peanuts and almonds etc.
  • Oatmeal
  • Egg
  • Vinegar
  • Honey and lemon
  • Dairy products, such as yogurt and butter, etc.
  • Avocado
  • Lentils

Foods to Avoid in Weight loss

To protect yourself from the disease of obesity, you should not consume these things mentioned below:

1. High oil items like french fries and chips.

2. High sugar beverages, such as cold drinks and sorbet.

3. High sugar foods, such as sweets and kheer.

Some Exercise and yoga for weight loss

Along with following our diet chart for weight loss, you should also include the exercises mentioned below in your routine:

1. Get used to walking or running in the morning and evening.

2. Do pushups. For this, lie on the floor on the stomach and with the help of both hands, lower the body up and down.

3. Practice skipping.

4. Swimming for a while every day.

5. If possible, use a bicycle to travel anywhere.

6. Weight loss can also be done by going to Zumba or dance class.

Apart from these exercises, weight can also be reduced with the help of the following yogasanas given below.

  • Bhujangasana
  • Veer bhadrasana
  • Surya namaskar
  • Chakrasana
  • Nvaasana

Note:

Be sure to consult your doctor before doing these exercises and exercises.

Other Tips for Weight loss

To make our diet chart and the exercises mentioned above more effective, you should make the following changes in your lifestyle:

Don’t forget to have breakfast:-

Breakfast is the most important meal of the day. Due to negligence in the matter of breakfast, diabetes, mood swing and obesity can be the disease.

Actually, breakfast in the morning directly affects the metabolism process of our body. A person who does not have breakfast on time, his appetite gradually increases. In such a situation the more hungry person starts eating more food and eventually he becomes obese.

Drink lots of water:-

Water can help you a lot in getting rid of obesity. Therefore, try to drink more and more water throughout the day. If possible, make a habit of drinking water before meals, this reduces your appetite a bit and you do not eat excessively.

Have a deep sleep:-

Scientists have found that lack of sleep can lead to weight gain because a lack of sleep reduces our body’s insulin sensitivity and glucose tolerance.

Due to this, the level of leptin in the body decreases, which increases our appetite. The process of metabolism and neuroendocrine in our body is completed by getting good sleep.

Stay away from stress:-

Avoid stress as much as possible. Actually, due to stress, there are some hormonal changes in the body, which can increase your appetite. To avoid this, practice yoga or meditation.

Diet Food Recipes for weight loss

1. Fruit  salad

Material:
  • Half papaya
  • One banana
  • Half a little less watermelon
  • One apple
  • Five to six grapes
  • lemon
  • A pinch of salt
  • Pinch of black pepper

Recipe:

Cut all the fruits into small pieces in a bowl. Finally, mix grapes, lemon juice, a pinch of salt and pepper along with these pieces.

2. Vegetable soup

Material:
  • A little bit of cabbage
  • Half or a carrot
  • A beet
  • A little celery or its stems
  • Five beans
  • Lemon
  • Salt
  • Pinch of black pepper

Recipe:

  • Cut long pieces of cabbage, beet, and carrots.
  • Cut the celery stalk into small pieces.
  • Cut the beans into even smaller pieces.
  • Boil water in a pot and add all the vegetables to it.
  • Allow the vegetables to cook for a while and then take them out in a bowl with water.
  • Finally add lemon juice, salt, and pepper to the bowl and mix them well with the vegetables.

We hope you liked our diet chart. Also, in this article, you will have got all the important information related to obesity and weight loss. However, if you want to ask any questions, then write it in the comment box. You can also start a weight loss competition by sharing this diet chart with someone you know.

 

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