Diet chart for weight loss
Creating a personalised diet chart for weight loss depends on individual preferences, dietary restrictions and goals. Here’s a general outline of a month balanced and healthy weight loss diet, control portion sizes to avoid overeating. Stay hydrated by drinking plenty of water throughout the day. Includes a variety of fruits, vegetables, lean protein and whole grains. Limit processed foods, sugary drinks and high fat, high calorie items. Practice portion control and mindful eating.
People who eat alkaline food and do exercise are successful in avoiding obesity. Obesity should be reduced gradually. If you do it in a hurry, there is a greater possibility of dying from some serious disease.
Foods for weight loss-
Egg white, old rice, millet, maize, barley, thin khichdi, vegetable porridge, whole moong dal, peeled moong, gram, arhar dal, kulath, peeled masoor dal, apple, pomegranate, orange, papaya, bottle gourd, Parwal, spinach, seasonal vegetables, green vegetables, leafy and fiber vegetables, pumpkin, light food, buttermilk, bran bread. Cucumber, carrot, radish, beetroot, onion, tomato, cabbage, cucumber, ladyfinger, ridge gourd, fenugreek vegetable, Bathua, Tinde, Cauliflower, paneer, brinjal, mustard greens, collard greens, black salt, rock salt, Avla.
Foods avoid for weight loss-
Do not eat these things to lose weight
New rice, new wheat, banana, potato, jackfruit, taro, spicy food, pickles, refined oil, excessive salt, excessive oil, cold drinks, bakery products, milk products, junk food, canned food, chocolate, excessive non-veg, Coffee, tea, sweets, liquor, flour products, Milk, ghee, curd, stale roti, double bread, urad dal, tamasic food spices, drinking milk or curd after eating soaked dates, drinking milk after eating mango etc. are helpful in gaining weight.
Diet chart for weight loss-
Here we are going to tell you about a balanced diet which will be helpful in losing weight, which will help in fulfilling the needs of your body while keeping your body healthy and you can get all these things. Calories in this diet chart It has been kept low and the amount of nutrients has been kept high. It contains all the things which are useful for your health to reduce weight.
Diet chart for the first week
1.wake up Early morning befor motion-
Take two to three glasses of lukewarm water
2.Early morning(between 6:00am to 6:30 am ) -
Take one spoon of pure honey with a glass of warm water or Take one spoon of Triphala powder with a glass of warm water or
3.Breakfast (between 7:30am to 8:30 am )-
fruits,3 idali 1 cup sambhar,1/4 cup coconut chutney,1 cup green tea, ankurit(Germinated), and 5 soaked almonds, oats ,vegetable daliya.
4.Mid morning (between 10 am to 10:30 am)-
Soya milk, fruits ( ,Guava, watermelon, apple, anar, papaya, orange, all sessionally fruits )
5.Lunch ( between 12:30pm to 1 pm)-
2 or 3 chapati, 1 bowl of old rice,1 bowl of daal,2 bowl of vegetable, every day including different Green vegetables or chicken curry and 30 minutes before eating 1 plate of salad(Cucumber, carrot, radish, beetroot, onion, tomato, cabbage, cucumber).A cup of buttermilk 15 to 20 minutes after eating.
6.Evening(between 4:00 pm to 4:30pm)-
one cup sprouted moong and fifteen to twenty peanuts, You can add lemon juice or black salt to taste or Instead of this, you can also make cucumber and carrot salad and eat it
7.Dinner (between 7:00pm to 8 pm)-
mix veg daliya/chapati 2 only, green vegetable, fish curry, 30 minutes before eating half plate of salad(Cucumber, carrot, radish, beetroot, onion, tomato, cabbage, cucumber)
8.Sleeping time-
sauf water or triphala powder
When we do a diet chart for the first week and add some exercise to it, we will get more benefits. You will see that you will feel lightness in the body, you will feel more agile and strong than before. Your working capacity will increase. After this, we Let us mention about the diet chart of the second week.
Noted: Do not use refined oil in making vegetables. Use oil and ghee in limited quantities, include as much boiled and raw food as possible in your diet.
Diet chart for the second week
1.wake up Early morning befor motion-
Take two to three glasses of lukewarm water
2.Early morning(between 6:00am to 6:30 am ) -
take a cup of fenugreek water
3.Breakfast (between 7:30am to 8:30 am )-
besan chila, one cup green tea, 4 to 5 Almonds
4.Mid morning (between 10 am to 10:30 am)-
1 bowl seasonally fruits any one
5.Lunch ( between 12:30pm to 1 pm)-
Three chapati, half bowl rice, one bowl vegetable, half bowl moong daal, 30 minutes before eating 1 plate of salad(Cucumber, carrot, radish, beetroot, onion, tomato, cabbage, cucumber).A cup of buttermilk 15 to 20 minutes after eating.
6.Evening(between 4:00 pm to 4:30pm)-
you can also take dry fruits or u can take roasted gram.
7.Dinner (between 7:00pm to 8 pm)-
One to two chapati, 1 bowl paneer/chicken curry ,30 minutes before eating half plate of salad(Cucumber, carrot, radish, beetroot, onion, tomato, cabbage, cucumber)
8.Sleeping time-
Take a cup of lukewarm cow’s tond milk with turmeric powder.
Methi dana, or fenugreek seeds, are often considered beneficial for weight loss due to their various properties Appetite Suppression, Metabolism Boost, Regulating Blood Sugar, High in Fiber, Drinking fenugreek seeds water improves metabolism and removes toxic substances from the body. Consuming fruits and vegetables in food provides more fiber to our body which improves digestion power which is considered helpful in reducing weight.
Noted- Do not use refined oil in making vegetables. Use oil and ghee in limited quantities, include as much boiled and raw food as possible in your diet.
By doing the diet chart of the second week regularly, there will be more improvement as compared to the previous week and the condition of the body will be better as compared to the first week. Our digestive power will improve as compared to before, if there is any health related problem then it will be resolved. Gradually improvement will be seen, weight will be loss as compared to the first week, physical and mental activities will increase, we can experience many types of changes within ourselves. After the completion of the second week, now we will start the diet chart program of the third week. Will come to follow:
Diet chart for the third week
1.wake up Early morning befor motion-
Take two to three glasses of lukewarm water
2.Early morning(between 6:00am to 6:30 am ) -
Take two to three cloves of garlic with a glass of hot water or Take one spoon of roasted flaxseed with a glass of hot water.
3.Breakfast (between 7:30am to 8:30 am )-
Two moong daal chila or 1 bowl mix vegetables Dalia 1 glass orange juice
4.Mid morning (between 10 am to 10:30 am)-
coconut water, 4 to 5 Cashew, Brown Bread with any nuts butter
5.Lunch ( between 12:30pm to 1 pm)-
Three chapati, 1 bowl vegetables, 1 bowl arahar daal ,30 minutes before eating 1 plate of salad(Cucumber, carrot, radish, beetroot, onion, tomato, cabbage, cucumber). Half bowl Dahi
6.Evening(between 4:00 pm to 4:30pm)-
2 bowl Seasonally fruits
7.Dinner (between 7:00pm to 8 pm)-
1 vegetables Dosha, 1 bowl samhar, half bowl Coconut chutney
8.Sleeping time-
One cup cow milk with triphala powder
Roasted flaxseeds can be a nutritious addition to your diet when you’re trying to lose weight. Flaxseeds are high in fiber and healthy fats, which can help you feel full and satisfied, potentially reducing your overall calorie intake. The fiber in flaxseeds can also support digestive health. However, it’s important to consume them in moderation, as they are calorie-dense. Additionally, make sure to drink plenty of water when incorporating flaxseeds into your diet, as they can absorb liquid and expand, which may help control your appetite.
Eating moong dal chilla provides adequate amount of protein, eating salad provides adequate amount of fiber and when we eat seasonal fruits and vegetables, we also get adequate amount of vitamins and minerals which provide essential nutrients to the body. Along with improving metabolism, which helps in reducing weight, Triphala powder is also considered helpful in reducing weight.
Noted- Do not use refined oil in making vegetables. Use oil and ghee in limited quantities, include as much boiled and raw food as possible in your diet.
By doing the diet chart of the third week regularly, you would be feeling more improvement as compared to the second week and the condition of the body would have become better than before, the body would be feeling more active as compared to the second week, the digestive power of the body would be better. You will be feeling more improvement as compared to before, if there is any health related problem then you will be seeing better results in it, weight will be loss as compared to second week, physical and mental activities will increase, we are experiencing many problems within ourselves. Must be feeling some kind of changes. After completion of the third week diet chart, now we will come to follow the fourth week diet chart program:
Diet chart for the fourth week
1.wake up Early morning befor motion-
Take two to three glasses of lukewarm water
2.Early morning(between 6:00am to 6:30 am ) -
turmeric water(1/4 teaspoons turmeric in 1 glass water ) or Drink half a glass of water mixed with half a lemon.
3.Breakfast (between 7:30am to 8:30 am )-
1 bowl Vegetables uttapam/oats, 1 cup green tea, or Homemade cooked any style of idily / poha / Upma and Walnut
4.Mid morning (between 10 am to 10:30 am)-
a boiled egg, a kiwi,banana or juice
5.Lunch ( between 12:30pm to 1 pm)-
2 chapati,1 bowl brown rice, Besan Pakoda Kadhi/rajama vegetable,30 minutes before eating 1 plate of salad(Cucumber, carrot, radish, beetroot, onion, tomato, cabbage, cucumber). 1 bowl Dahi
6.Evening(between 4:00 pm to 4:30pm)-
Coconut water, fruits, Smoothie with fruit, greens
7.Dinner (between 7:00pm to 8 pm)-
1 plat Veg Biryani/ 2 chapati, a bowl of mushroom curry/ Broccoli, 30 minutes before eating 1 plate of salad(Cucumber, carrot, radish, beetroot, onion, tomato, cabbage, cucumber).
8.Sleeping time-
1 cup sauf water
Turmeric water often made by adding turmeric powder or fresh turmeric root to water, is claimed to have several potential health benefits due to the active compound curcumin found in turmeric. These benefits may include Anti- Inflammatory properties, Antioxidants properties, Digestive health, pain Relief, Weight management, Skin health.
When we consume fruits, vegetables, pulses and dry fruits regularly through diet chart, we get adequate amount of nutrients like protein, vitamins, minerals, fiber which help in balancing our weight. Along with reducing weight, it helps in improving our health. Which is considered essential for our physical and mental development. We should include three to four types of vegetables and two to three types of fruits in our diet every day.
Noted: Do not use refined oil in making vegetables. Use oil and ghee in limited quantities, include as much boiled and raw food as possible in your diet. Do not forget to wash vegetables and fruits thoroughly in clean water before eating them. Do not drink cold water from the refrigerator.
Some important tips for weight loss
- Do not drink water for one to one and a half hours after eating food.
- Drink three to four liters of water every day.
- In the morning and evening, regularly walk or run briskly in the open air as per your strength.
- As soon as you wake up in the morning, drink half a liter of lukewarm water and go to the toilet.
- Squeeze half a lemon in a glass of warm water and drink it before sleeping at night.
- Include as much raw and boiled food as possible in your diet, avoid eating fried food.
- Whenever your stomach is heavy, you can fast and take enema.
- If possible, take steam bath once a week.
It is essential to tailor your diet to your specific calorie needs and dietary preferences. Consider
consulting with a Registered dietitian or nutritionist who can create a personalised plan based on your individual goals and needs. Additionally, regular Yoga exercise and a balanced diet go hand in hand for successful and sustainable weight loss.