How to lose weight Fast: 5 Simple steps, Based on science By- Dt. Prashant Shukla (Nutrition Advisor & Consultant Dietitian) There are many ways to lose a lot of weight fast. However, most of them will make you hungry and unsatisfied. If you don't have iron willpower, then hunger will cause you to give up on these plans quickly. The plan outlined here will: Reduce your appetite significantly. Make you lose weight quickly, without hunger. Improve your metabolic health at the same time. Here is a simple 3-step plan to lose weight fast. 1. Do not skip breakfast Skipping breakfast will not help you lose weight. You could miss out on essential nutrients and you may end up snacking more throughout the day because you feel hungry. 2. Eat regular meals Eating at regular times during the day helps burn calories at a faster rate. It also reduces the temptation to snack on foods high in fat and sugar. 3. Eat plenty of fruit and veg Fruit a...
How to lose weight Fast: 5 Simple steps, Based on science
By- Dt. Prashant Shukla
(Nutrition Advisor & Consultant Dietitian)
There are many ways to lose a lot of weight fast.However, most of them will make you hungry and unsatisfied.If you don't have iron willpower, then hunger will cause you to give up on these plans quickly.The plan outlined here will:
- Reduce your appetite significantly.
- Make you lose weight quickly, without hunger.
- Improve your metabolic health at the same time.
1. Do not skip breakfast
Skipping breakfast will not help you lose weight. You could miss out on essential nutrients and you may end up snacking more throughout the day because you feel hungry.
2. Eat regular meals
Eating at regular times during the day helps burn calories at a faster rate. It also reduces the temptation to snack on foods high in fat and sugar.
3. Eat plenty of fruit and veg
Fruit and veg are low in calories and fat, and high in fibre – 3 essential ingredients for successful weight loss. They also contain plenty of vitamins and minerals.
4. Get more active
Being active is key to losing weight and keeping it off. As well as providing lots of health benefits, exercise can help burn off the excess calories you cannot lose through diet alone.
5. Drink plenty of water
People sometimes confuse thirst with hunger. You can end up consuming extra calories when a glass of water is really what you need.
Best Indian Diet Plan for Weight Loss
Are you looking for the best Indian diet plan to lose weight? The rules are simple. All you need to do is start eating right
Understand the Science Behind Weight Loss
Weight loss and gain, revolve around caloric consumption and expenditure. You lose weight when you consume fewer calories than you expend. Conversely, you gain weight when you consume more calories than you expend. To drop those excess kilos, all you need to do is eat within your calorie budget and burn the required number of calories.
No single food provides all the calories and nutrients the body needs to stay healthy. That’s why a balanced diet comprising of macronutrients like carbohydrates, protein and fat along with micronutrients such as vitamins and minerals, is recommended.
1200 Calorie Diet Plan
However, we have put together a diet plan for weight loss with Indian food. This 7 day diet plan, 1200 calorie diet plan is a sample, and should not be followed by any individual without consulting with a nutritionist.
Day 1:
- After starting your day with cucumber water, have oats porridge and mixed nuts for breakfast.
- Have a roti with dal and gajar matar sabzi for lunch.
- Follow that up with dal and lauki sabzi to go with a roti for dinner.
| Day 1 | Diet Chart |
| 6:30 AM | Cucumber Detox Water(1 glass) |
| 8:00 AM | Oats Porridge in Skimmed Milk(1 bowl)
Mixed Nuts(25 grams)
|
| 12:00 PM | Skimmed Milk Paneer(100 grams) |
| 2:00 PM | Mixed Vegetable Salad(1 katori) |
| 2:10 PM | Dal(1 katori)Gajar Matar Sabzi(1 katori)
Roti (1 roti/chapati)
|
| 4:00 PM | Cut Fruits(1 cup)Buttermilk(1 glass) |
| 5:30 PM | Tea with Less Sugar and Milk(1 teacup) |
| 8:50 PM | Mixed Vegetable Salad(1 katori) |
| 9:00 PM | Dal(1 katori)Lauki Sabzi(1 katori)
Roti (1 roti/chapati)
|
Day 2:
- On the second day, eat a mixed vegetable stuffed roti with curd for breakfast.
- For lunch, have half a katori of methi rice along with lentil curry.
- End your day with sauteed vegetables and green chutney.
| Day 2 | Diet Chart |
| 6:30 AM | Cucumber Detox Water(1 glass) |
| 8:00 AM | Curd(1.5 katori)Mixed Vegetable Stuffed Roti(2 piece) |
| 12:00 PM | Skimmed Milk Paneer(100 grams) |
| 2:00 PM | Mixed Vegetable Salad(1 katori) |
| 2:10 PM | Lentil Curry(0.75 bowl)Methi Rice(0.5 katori) |
| 4:00 PM | Apple(0.5 small (2-3/4″ dia))Buttermilk(1 glass) |
| 5:30 PM | Coffee with Milk and Less Sugar(0.5 tea cup) |
| 8:50 PM | Mixed Vegetable Salad(1 katori) |
| 9:00 PM | Sauteed Vegetables with Paneer(1 katori)Roti (1 roti/chapati)
Green Chutney(2 tablespoon)
|
Day 3:
- Breakfast on day 3 would include Multigrain Toast and Skim Milk Yogurt.
- In the afternoon, have sauteed vegetables with paneer and some green chutney.
- Half a katori of methi rice and some lentil curry to make sure you end the day on a healthy note.
| Day 3 | Diet Chart |
| 6:30 AM | Cucumber Detox Water(1 glass) |
| 8:00 AM | Skim Milk Yoghurt(1 cup (8 fl oz))Multigrain Toast(2 toast) |
| 12:00 PM | Skimmed Milk Paneer(100 grams) |
| 2:00 PM | Mixed Vegetable Salad(1 katori) |
| 2:10 PM | Sauteed Vegetables with Paneer(1 katori)Roti (1 roti/chapati)
Green Chutney(2 tablespoon)
|
| 4:00 PM | Banana(0.5 small (6″ to 6-7/8″ long))Buttermilk(1 glass) |
| 5:30 PM | Tea with Less Sugar and Milk(1 teacup) |
| 8:50 PM | Mixed Vegetable Salad(1 katori) |
| 9:00 PM | Lentil Curry(0.75 bowl)Methi Rice(0.5 katori) |
Day 4:
- Start Day 4 with a Fruit and Nuts Yogurt Smoothie and Egg Omelette
- Follow that up with Moong Dal, Bhindi Sabzi, and roti.
- Complete the day’s food intake with steamed rice and palak chole.
| Day 4 | Diet Chart |
| 6:30 AM | Cucumber Detox Water(1 glass) |
| 8:00 AM | Fruit and Nuts Yogurt Smoothie(0.75 glass)
Egg Omelette(1 serve(one egg))
|
| 12:00 PM | Skimmed Milk Paneer(100 grams) |
| 2:00 PM | Mixed Vegetable Salad(1 katori) |
| 2:10 PM | Green Gram Whole Dal Cooked(1 katori)Bhindi sabzi(1 katori)
Roti (1 roti/chapati)
|
| 4:00 PM | Orange(1 fruit (2-5/8″ dia))Buttermilk(1 glass) |
| 5:30 PM | Coffee with Milk and Less Sugar(0.5 tea cup) |
| 8:50 PM | Mixed Vegetable Salad(1 katori) |
| 9:00 PM | Palak Chole(1 bowl)Steamed Rice(0.5 katori) |
Day 5:
- Have a glass of skimmed milk and peas poha for breakfast on the fifth day.
- Eat a missi roti with low fat paneer curry in the afternoon.
- End the day with roti, curd and aloo baingan tamatar ki sabzi.
| Day 5 | Diet Chart |
| 6:30 AM | Cucumber Detox Water(1 glass) |
| 8:00 AM | Skimmed Milk(1 glass)Peas Poha(1.5 katori) |
| 12:00 PM | Skimmed Milk Paneer(100 grams) |
| 2:00 PM | Mixed Vegetable Salad(1 katori) |
| 2:10 PM | Low Fat Paneer Curry(1.5 katori)Missi Roti(1 roti) |
| 4:00 PM | Papaya(1 cup 1″ pieces)Buttermilk(1 glass) |
| 5:30 PM | Tea with Less Sugar and Milk(1 teacup) |
| 8:50 PM | Mixed Vegetable Salad(1 katori) |
| 9:00 PM | Curd(1.5 katori)Aloo Baingan Tamatar Ki Sabzi(1 katori)
Roti (1 roti/chapati)
|
Day 6:
- On Day 6, have idli with sambar for breakfast
- For lunch, roti with curd and aloo baingan tamatar ki sabzi
- To end Day 6, eat green gram with roti and bhindi sabzi
| Day 6 | Diet Chart |
| 6:30 AM | Cucumber Detox Water(1 glass) |
| 8:00 AM | Mixed Sambar(1 bowl)Idli(2 idli) |
| 12:00 PM | Skimmed Milk Paneer(100 grams) |
| 2:00 PM | Mixed Vegetable Salad(1 katori) |
| 2:10 PM | Curd(1.5 katori)Aloo Baingan Tamatar Ki Sabzi(1 katori)
Roti (1 roti/chapati)
|
| 4:00 PM | Cut Fruits(1 cup)Buttermilk(1 glass) |
| 5:30 PM | Coffee with Milk and Less Sugar(0.5 tea cup) |
| 8:50 PM | Mixed Vegetable Salad(1 katori) |
| 9:00 PM | Green Gram Whole Dal Cooked(1 katori)Bhindi sabzi(1 katori)
Roti (1 roti/chapati)
|
Day 7:
- On the seventh day, start with besan chilla and green garlic chutney.
- Have steamed rice and palak chole for lunch.
- End the week on a healthy note with low fat paneer curry and missi roti.
| Day 7 | Diet Chart |
| 6:30 AM | Cucumber Detox Water(1 glass) |
| 8:00 AM | Besan Chilla(2 cheela)Green Garlic Chutney(3 tablespoon) |
| 12:00 PM | Skimmed Milk Paneer(100 grams) |
| 2:00 PM | Mixed Vegetable Salad(1 katori) |
| 2:10 PM | Palak Chole(1 bowl)Steamed Rice(0.5 katori) |
| 4:00 PM | Apple(0.5 small (2-3/4″ dia))Buttermilk(1 glass) |
| 5:30 PM | Tea with Less Sugar and Milk(1 teacup) |
| 8:50 PM | Mixed Vegetable Salad(1 katori) |
| 9:00 PM |
Low Fat Paneer Curry(1 katori)Missi Roti(1 roti)
|
Along with a balanced diet plan, these habits will help you stay healthy
- Opt for 5-6 meals a day: Instead of three large meals, try having three modest meals and a few snack breaks through the day in controlled portions. Spacing your meals across regular intervals prevents acidity and bloating, and also keeps hunger pangs at bay. Quit your junk food habit by making healthier snack choices.
- Have an early dinner: Indians eat dinner later than the other societies across the world. Metabolism slows down at night, so a late dinner can lead to weight gain. Experts recommend you eat your last meal of the day by 8 pm.
- Drink a lot of water: How does drinking more water help you lose weight? For starters, it’s zero calories. Also, drinking a glass of water can help curb hunger pangs. Have six to eight glasses of water daily to lose weight. You can also find a list of drinks that will help you lose weight here.
- Eat a lot of fiber: A person needs at least 15 gm of fiber every day, as it aids digestion and heart health. Oats, lentils, flax seeds, apples and broccoli are some great sources of fiber.
You don’t have to ditch your regular food habits or make massive changes to your diet, you just need the best balanced Indian diet plan to get fit!
losing weight is always difficult, but not as difficult as it might seem. you just need a serious approach. how to train your obliques fast after that you will succeed. you can't stop you need to work and work in order to get the body of your dreams.
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