weight loss diet

Best Diet Plan for Weight Loss – Men and Women There is no best single meal suitable for weight loss. However, avoiding processed foods and eating whole wheat food is always better for a good start. Food items like carbohydrates, potatoes, rice, and sweets are responsible for weight gain. Therefore, you need to follow a diet chart for weight loss to eat only those foods that won't add extra calories to your body. Indian Diet Plan for Weight Loss for Men Plant-Based Diet Men should follow a whole food, plant-based (WFPB) diet to lose weight. WFPB is not similar to vegan foods, excluding all animal product types. Such Indian food for weight loss comprises animal products like eggs, chicken, fish, cheese, and yogurt. Such a diet is packed with high fibre; following this diet plan will keep you from heart disease. Low-Carb Diet Men are more likely to develop visceral fat as compared to women. Thus, a low-carb diet can also help in weight loss. Any diet that fights against such body fat is suitable for men. Hence, it is suggested that men follow a low-carb weight loss diet plan that includes vegetables, meat, eggs, fruits, and nuts. High Protein Diet Protein is the filling macronutrient, and including that in your Indian diet chart for weight loss will keep you satiated for longer. This high-protein diet includes fish, chicken, lentils, eggs, and tofu. With multiple plant and animal-based options available, you can easily customize your protein diet as per your choice. Indian Diet Plan for Weight Loss for Women Mediterranean Diet This diet is the best way to lose weight for women who don't want to follow a restrictive diet. Mediterranean diet includes fruits, vegetables, nuts, whole grains, and olive oil and is considered one of the healthiest diets. This Indian diet chart for weight loss, however, prohibits processed foods, sweet beverages, refined grains, and red meat. Low-Carb Diet If you love to follow a structured diet with straightforward guidelines, then you can choose a low-carb diet. If you have some underlying medical condition or in case of pregnancy, you must avoid this diet. A low-carb diet will improve your hormone level and help you with menstrual regularity. Such a diet plan works better for short-term weight loss than low-fat diets. Usually, a low-carb diet is rich in protein and non-starchy vegetables. Thus, you must include eggs, fish, non-starchy vegetables like broccoli and cauliflower, fruits like oranges, strawberries, raspberries, and nuts like walnuts, almonds, chia seeds, etc. DASH (Dietary Approaches to Stop Hypertension) Diet This is another effective weight loss diet. The DASH diet includes eating vegetables, whole grains, fruits, and foods that are rich in salt and sugar and help to lower blood pressure in women. So, to reduce obesity or excess belly fat, go with the DASH diet plan to see great results. Everyone can follow the above-mentioned Indian diet plan for weight loss. However, it is advisable to consult your doctor before following any diet plan. Weight Loss Diet Plan Chart – (Day Wise)  You must follow a diet plan containing foods that are low in carbs and rich in fibre. The main aim of such a diet plan is to limit the weekly diet to fruits and vegetables. In this diet plan, non-vegetarians can consume protein by eating chicken, while vegetarians can get protein from brown rice. Such a diet plan can surely help you lose weight to a considerable extent. You must consult with your doctor before following this diet plan. Here is the day-wise diet chart for weight loss. Day 1 On the first day, you should take as many fruits as possible. However, including more watermelon and muskmelon is better, as these fruits are fibre-rich. You can also have fruits like oranges, papaya, and apples. Ensure to drink around 8-12 glasses of water and avoid starving at any point in the day. Whenever you are hungry, grab yourself some fruit. Being fibre-rich and low-fat, fruits satisfy your hunger without increasing calorie intake. Time Meal 8:00 AM 1 medium size apple 10:30 AM Sliced muskmelon (1/2 bowl) 12:30 PM Watermelon (1 bowl) 4:00 PM 1 big Mosambi or Orange 6:30 PM Pomegranate salad with 1 cup of muskmelon 8:30 PM ½ cup watermelon Day 2 Your day 1 was on fruits; now it's time to eat vegetables. It is advisable not to include oil while cooking, as oil is high in calories. You can use olive oil or butter to enhance the taste if required. Similarly, avoid consuming potatoes in fried form or in the form of chips. If you are hungry at any time of the day, consume vegetables. Time Meal 8:00 AM Boiled potatoes (1 cup) 10:30 AM Cucumber (1/2 bowl) 12:30 PM Lettuce, cucumber, spinach and capsicum (1 cup each) 4:00 PM Sliced carrots (1/2 cup), lemon juice (1 glass) with a pinch of salt 6:30 PM Boiled broccoli (1 cup) and green peas 8:30 PM 1 cucumber Day 3 On the third day, you must take both vegetables and fruits. You can keep the fruits and vegetables you ate in the first two days. However, it would help if you avoid bananas and potatoes. From day three, your body will start to adjust to this diet plan. After eating vegetables throughout the day, fruits will be a welcome addition for you as it will enhance the taste. Time Meal 8:00 AM Muskmelon (1/2 bowl) 10:30 AM Pineapple or pear (1 cup) 12:30 PM Lettuce, cucumber, spinach and capsicum (1 cup each) 4:00 PM Sliced carrots (1/2 cup), lemon juice (1 glass) with a pinch of salt 6:30 PM Boiled broccoli (1 cup) and green peas 8:30 PM 1 cucumber Day 4 Bananas are packed with pectin, which helps in digestion. They also give you instant energy, keeping you going throughout the day. So, today, you can eat eight small bananas throughout the day. You can divide the consumption across your snacks and meal time. You can also drink one glass of milk for your breakfast, lunch, and dinner. You can also replace milk with a bowl of soup. Time Meal 8:00 AM 2 bananas 10:30 AM 1 banana 12:30 PM Milkshake containing 2 bananas, a dash of cocoa powder, and a glass of milk 4:00 PM 2 bananas 6:30 PM 1 banana and 1 glass of milk 8:30 PM 1 glass of milk Day 5 On this day, you can eat a bowl of brown rice. If you are vegetarian, you can take a bowl of brown rice for lunch, but ensure to use minimum oil while cooking. But, if you are non-vegetarian, you can opt for lean protein milk like fish or chicken breast or skinless chicken with six tomatoes. Time Meal 8:00 AM 3 tomatoes 10:30 AM Brown rice (1/2 cup) sautéed assorted veggies. 12:30 PM 2 tomatoes 4:00 PM Brown rice (1 bowl) 6:30 PM 1 tomato with ½ cup of sautéed veggies 8:30 PM A bowl of tomato soup with a bit of salt and pepper Day 6 The 6th day follows the same pattern as the previous day, adding uncooked or cooked vegetables. However, you must eat boiled or steamed vegetables, and your salad should be fairly dressed. A mix of vegetables will provide your body with the desired fibre. Also, avoid potatoes, fruits, and sweet potatoes today. Non-vegetarians can go with skinless 500g chicken along with vegetables except tomato. Time Meal 8:00 AM 3 tomatoes 10:30 AM Brown rice (1/2 cup) sautéed assorted veggies. 12:30 PM 2 tomatoes 4:00 PM Brown rice (1 bowl) 6:30 PM 1 tomato with ½ cup of sautéed veggies 8:30 PM A bowl of tomato soup with a bit of salt and pepper Day 7 You can eat brown rice with boiled vegetables for lunch on the last day. To hydrate your body, you can take sugarless fruit juice after each meal to complement your nutrient-rich vegetables. This way, you will get the desired energy with rice and vegetables, which will help your body to function properly, and the fruit juices will flush the toxins out of your body. Ensure to stay away from sweet potatoes and potatoes. Time Meal 9:00 AM 1 glass of orange or apple juice 12:30 PM ½ cup sautéed veggies with ½ cup brown rice 4:00 PM Watermelon (1 cup) with a few assorted berries 6:30 PM 1 cup soup 8:30 PM ½ cup brown rice with ½ cup sautéed veggies Conclusion This weight-loss diet chart encourages us to focus more on vegetables and fruits with low calories. However, be sure to avoid foods containing processed food or sugar. Moreover, refrain from consuming eatables containing refined carbohydrates. Following this healthy diet chart for weight loss can help you to shred unwanted weight from your body. Nevertheless, it is advised to consult your doctor before following any diet chart, as everybody's body is different, and your doctor can give you the perfect suggestion regarding Indian food for weight loss. Although the Indian diet chart for weight loss for females and males is nearly the same, males need to have more protein than females for a balanced diet. Your doctor may recommend a food intolerance test if you face an allergy to any food item while following the diet plan. Visit Metropolis Lab anytime for such a test for your weight loss diet skilled professionals and get accurate reports with easy home-sample collection service.

Every third person in the world is struggling with obesity as per some reports. Weight gain has emerged as a major lifestyle disease in the current times. Thanks to the unhealthily delicious junk food items available just a tap over the phone, almost nil physical activity levels and sleepless nights! Excessive weight isn't about just weighing a few more kilos, it is in fact a risk factor for a plethora of health problems including hypertension, diabetes, high cholesterol levels, etc. Being overweight can lead to musculoskeletal disorders also. Not just this, obesity has been identified as a factor that can increase your risk of developing severe COVID-19.   Quick fact From 1975 to 2016, the prevalence of overweight or obese children and adolescents aged 5–19 years increased more than fourfold from 4% to 18% globally.   Losing weight: The real struggle While most people understand the health risks associated with obesity, losing weight remains a big challenge. Do you know losing weight is one of the top new year resolutions every year? When it comes to weight loss, your diet plays a quintessential role. Many experts say weight loss is 30% exercise and 70% diet. Here we have enlisted top 6 food choices that can boost metabolism and help you lose inches:    Top 6 foods that helps in weight loss High-protein foods: Foods that are high in protein  such as lean meat, eggs, dairy, nuts, etc., can increase your metabolic rate for a few hours. This is because your body needs more energy to digest such food. This is called the Thermic effect of food. TEF refers to the use of calories during the digestion process. Research shows that protein-rich foods increase TEF the most. For example, they increase your metabolic rate by 15–30%, compared with 5–10% for carbs and 0–3% for fat (trusted source). The more protein you have in your body, the less you will feel hungry. Due to which you will be able to save yourself from overeating.   Foods rich in iron and vitamin C: Iron-rich food is essential for the proper functioning of the thyroid gland, which helps regulate your metabolism. Research shows that eating foods that are lacking in iron can reduce the thyroid ability to produce enough hormones, which could slow down your metabolism. If you want your thyroid to function at its best, you should include foods that are rich in iron. Also, couple your iron intake with vitamin C. This helps enhance absorption of iron.    Chili peppers: Chili pepper contains an element called capsaicin. These chemical increases metabolism in your body. This may help your body burn extra calories. A review of 20 research studies suggests that capsaicin supplements themselves can help your body burn about 50 extra calories per day. A research done on 200 people found that people who were consuming 2 mg of capsaicin before every meal burnt extra calories.   Black coffee: The caffeine found in coffee can help in increasing our metabolic rate. Several studies have shown that people who consume at least 270 milligrams of caffeine daily, or the equivalent of about 3 cups of coffee, can burn up to an additional 100 calories per day. However, remember to consult your dietitian and do not overdo the caffeine intake as it can interfere with sleep and digestion.   Quinoa: This can be rightly called as super grain when it comes to weight loss. It is packed with protein and fiber and contains approximately 220 calories per cup. Moreover, it provides various amino acids, which means it can be converted directly into muscle by the body. 6. Fruits and Nuts: Do you know anapple contains upward of 5 grams of fiber? Most fruits and nuts are rich in fibers and good fat. Hence, they are more filling compared to snacks of similar calorie amounts. You feel fuller, eat less junk throughout the day, and lose weight. What’s more? The fiber also helps keep the gut microbiome healthy and balanced. Having a healthy gut microbiome is an essential component of a good metabolism and maintaining a healthy weight.   The Final and (most important) advice Besides taking care of your diet, make sure to drink enough water and keep yourself hydrated. Water helps you keep off extra calories by replacing the diet soda or fruit juice, both of which are full of sugar that can invite on the belly fat super fast.  Maintain a good sleep schedule and ensure to get 7-8 hours of sound nap. Insomnia is notorious for causing weight gain issues in young adults. Make sure to get your health parameters checked from time to time as certain diseases like low thyroid levels can also cause you to gain weight. Book your health package here.