Exhausitive Guide For Your Weight Loss Diet Plan

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Weight Loss Diet Plan

Weight Loss Diet Plan

Diet plays 70% role in fitness. This article will help you with the weight loss diet plan, tips and tricks. Do remember this just a guide and in the case of any medical complication and specific goal consult a dietitian. If you are looking for weight gain diet plan then check here.

Weight Loss Diet Plan – Detox Diet

Meal MenuApprox. Amount
Early morning 6:00 a.mFenugreek seedsApprox. 10 gms
7:30 a.mClove of garlic with water1 cloves + 1 glass of water
Breakfast 9:00a.m

 

 

Cinnamon drink 1 glass-
11:00 amFruit & vegetable salad

(Apple, orange, cucumber, onion & tomatoes)

1 bowl
1:00  pmBeet root, Tomatoes, Mint, lemon juice, Ginger & Garlic Drink1 glass
3:00 pmGreen tea (without sugar)1 cup
5:00 pmCoconut water1 glass
7:00 pmFruit & Vegetable salad

(Green apple, Cucumber, onion & tomatoes

1 glass
9:00 pmApple cider vinegar1 tsp in 1 glass of water
10:00 pmFennel seeds with water1 tsp with 1 glass of water

Weight Loss Diet Plan – 1000 Calories

MealMenuApprox. AmountHealth Benefit
Early morning (6:00-6:30 AM)

 

Lukewarm water + Almonds1 glass + 6-7 almondsAlmonds are good in reducing the bad cholesterol

Lukewarm water is good for digestion

After GymSkimmed milk1 glassHelp repair fatigued muscle cells after workout
Breakfast

 

Healthy Food Choices For Breakfast
Muesli with skimmed milk1 BowlQuinoa is good protein & fiber.

High in fiber, iron, vitamins & Minerals.

Vegetable sandwich (cucumber ,onion & Tomatoes) with hummus or peanut butter spread4 slices

 

Green gram sprouts with added vegetables1 Bowl

 

Oats with skimmed milk

 

1 Bowl

 

Besan chilla with added vegetables2 ½ -3 serving
Broken wheat (Dalia) with added vegetables

 

1 Bowl

 

Soy nuggets with added veggies

(cooked in ½ tsp olive oil)

 

1 Bowl

 

Quinoa with added vegetables1 Bowl

 

Mid-MorningFruit–Papaya, water melon,apricots,apple, orangePapaya/watermelon – 150 gms/1 servingProvide essential nutrients to the body
LunchVegetable salad (daily)1 plateRich in vitamins, minerals, high in fiber.
+ Chapatti2.5-3 Serving
Vegetable (Soybean/Low-fat pannier 3 times a week/zucchini, bitter gourd)

Green vegetable 4 times a week (bottle gourd, pumpkin, capsicum ,spinach

1 bowl

 

3:30-4:00 PMButter milk 

1 glass

Excellent refreshing drink in summers,

more fluids helps in more weight loss

Evening Snacks

(5:00-5:30 PM)

Green tea Daily (without sugar)

Green gram sprouts with added vegetable

 

1 bowl

 

Green tea is rich in antioxidants & also helps in weight loss. Help repair fatigued muscle cells
Low-fat pannier & broccoli salad 

Approx. 60 gms pannier

Vegetable salad (Daily) +1 bowl

 

Chapatti (wheat flour (whole) + wheat bran) +2 serving + 1 bowl
Pulse (Green gram, Black Gram, Channa Dal)1 bowl

Weight Loss Diet Plan – 1400 Calories 

MealMenuApprox. AmountHealth benefits
Early morning Luke warm water with added lemon+ almonds1 glass+1/2 lemon+6-7 almonds Helps in digestion ,Provide good energy & fiber to the body
 After cycling Skimmed milk1 glass-300 ml Help repair fatigued muscle cells after work out
BreakfastDay 1 Muesli (Apollo pharmacy)1 bowlHigh in fiber, iron, vitamins & Minerals
Day 2 Idli with green chutney2-3 servings
Day3 Saffola Masala oats 1 Bowl
Day 4 Oats with skimmed milk 1 Bowl
Day 5 Quinoa with added vegetables1 Bowl
Day 6 Vegetable poha with added vegetables 1 Bowl
Day 7 Vegetable sandwich2-3 Slices
(Cucumber, Onions & tomatoes) (without butter)
 10:30-11:00 p.m Butter milk1 Glass Butter milk provide refreshment to the body
Mid morning Fruit – Watermelon, Apple, Papaya, Orange 1 serving Provides Essential vitamins, minerals & nutrients to the body
(12:00) Approx-200 gm watermelon/papaya
Lunch (2:00 am)Vegetable salad               (Cucumber, Tomatoes, Onions)1 plateRich in vitamins, minerals, high in fiber.
Chapatti (Wheat flour (whole)+wheat bran) 2 servings
Day 1 Lockey vegetable1 bowl
Day 2 Pumpkin vegetable1 bowl
Day 3 Boiled pulse1 bowl
Day 4 Boiled pulse1 bowl
Day 5 Mix vegetable1 bowl
Day 6 Capsicum vegetable1 bowl
Day 7 Boiled pulse1 bowl
+
Curd (low fat)1 small Bowl
Evening (3:30- 4:00p.m) Coffee/green tea(without sugar)+Roasted channa1 cup + 1-2 tsp Green tea helps in more weight loss
 6:00 p.m.Boiled channa chat 1 bowl Good protein,
 Boosts BMR
Sprout salad1 bowl
Low fat pannier &Approx. 60 gm pannier
Vegetable sandwich1 glass-250 ml
Skimmed milk3-4 egg whites
Boiled egg whites2-3 pieces
Roasted/Boiled Chicken2-3 pieces
 Before dinner Water 1 glass of water Aids digestion
Dinner  (7:30- 8:00 pm) Vegetable Salad (Cucumber, Onion, Tomatoes) (Daily) 1 bowlProvides protein, vitamins, minerals & essential nutrients to the body
Day 1 Chapatti with mix vegetable2  servings+ 1 bowl
Day 2 Lockey vegetable + chapatti1 bowl + 2 serving
Day 3 Green gram pulse(without oil) + Chapatti1 bowl + 1 servings
Day 4 Egg curry + Chapatti1 bowl + 2 serving
Day 5 Red beans (Lobia) chat with added onions, tomatoes, mushrooms, capsicum (sauté in olive oil)1 bowl
Day 6 Red capsicum vegetable + Chapatti1 bowl +   2 serving
Day 7 Dalia with added vegetables 1 bowl
After DinnerCumin seeds water1 cup + ½ tspEliminates toxic materials from your body and helps digest food

 

Weight Loss Diet Plan – 1250 Calories 

MealMenuApprox. AmountHealth benefits
Early morning (6:00 – 6:30 a.m)Lukewarm water added Lemon & Honey + soaked almonds1 glass + 5-6

 

 

 Almonds helps in Lowering bad cholesterol.

.

 After work out Skimmed milk( without sugar) 1 glass- 250 ml Helps Repair Fatigued muscle cells   after work out
Breakfast

 

 

Day 1 Muesli (Apollo pharmacy)

Day 2 Green gram sprouts with added vegetables

Day3 Saffola Masala oats

Day 4 Oats with skimmed milk

Day 5 Quinoa with added vegetables

Day 6 Vegetable poha with added vegetables

Day 7 Vegetable sandwich

(Cucumber, Onions & tomatoes) (without butter)

1 bowl

 

1 Bowl

 

1 Bowl

 

1 Bowl

 

1 Bowl

 

1 Bowl

 

2-3 Slices

 

 

 

High in fiber, iron, vitamins & Minerals
Mid morning

(12:00)

 Green Tea (Without sugar)/Butter milk 1 cup Rich in antioxidants, Melts away   body fat, Provide refreshment to the body
Before Lunch

(20 minutes before lunch)

 Apple cider vinegar½ tsp in 1 glass of waterHelps in weight loss
Lunch (2:00 am)

 

 

 

 

 

 

 

Vegetable salad               (Cucumber, Tomatoes, Onions)

Chapatti (Wheat flour (whole)+wheat bran)

Day 1 Lockey vegetable

Day 2 Pumpkin vegetable

Day 3 Cauliflower vegetable

Day 4 Mushroom vegetable

Day 5 Broccoli vegetable

Day 6 Capsicum vegetable

Day 7 Chicken/Fish curry

 

 

1 plate

 

2 servings

1 bowl

1 bowl

1 bowl

1 bowl

1 bowl

1 bowl

1 bowl

Rich in vitamins, minerals, high in fiber.
Evening (4:30 -5:00 p.m) Fruit-Papaya/orange//pomegranate/Apple Papaya- Approx. 200 gms

1 Fruit

 Provides Essential nutrients to the body.
6:00-6:30 pm Food Options

Boiled chana chat

Apple or any easy to carry fruit

Dhokla

Egg whites

Low fat pannier & Broccoli salad

Roasted channa

Roasted soy nuggets

 

 1 Bowl

 

1 serving

 

3-4 servings

3-4 egg whites

Approx. 60 gms pannier

¾ bowl

¾ bowl

High in protein, fiber, Boost BMR
Before Dinner

(20 minutes before dinner)

Apple cider vinegar ½ tsp in 1 glass of waterHelps in weight loss
Dinner  (8:00- 8:30 pm) Onion, Tomatoes & cucumber salad

Boiled Pulse (Green gram, black gram, kidney beans, lobia, channa dal,

Chapatti (wheat flour (whole) + wheat bran)

 1 bowl

 

 

1 bowl

 

2  servings

 

 Onions are very good in lowering the bad cholesterol.

Provides protein, vitamins, minerals & essential nutrients to the body

After DinnerCumin seeds water 1 cup + ½ tspEliminates toxic materials from your body and helps digest food