Choose a weight loss diet plan rich in nutrients, tolerable, and hunger-satisfying. Our carefully designed diet plans can help with knee joint pain, diabetes, hypertension, and dark pigmentation skin.
Here are some inspiring success stories highlighting the effectiveness of 5 simple steps for weight loss, observed in 40-60 years old and proven weight loss of 10-12 kg within 5-6 months with good health. It results in gradual weight loss with remarkable improvement in the associated complaint.
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5 Simple Steps for weight loss
Two-Meal Diet Plan
- 10 am - For breakfast, you can choose between the following options:
- Two Jawar Roti with curd
- Vegetable omelet or masala oats
- Lean protein options like chicken, fish, or vegetable curry
- 2 pm - Have a refreshing 250 ml of buttermilk for lunch.
- 6 pm - For dinner, you have the following choices:
- Two multi-grain chapatis with vegetable curry
- Fruit salad
- vegetable salad."
Customized diet plan: Cooked and Uncooked meal
- 8 am - Start your day with a healthy beverage like black tea, green tea, or black coffee without sugar.
- 10 am - For your cooked meal, you have the following options to choose from:
- 2 Jawar Rotis with a side of curd
- Dal
- Vegetable curry
- Eggs
- Grilled Chicken
- 2 pm - Enjoy a refreshing 250 ml of buttermilk for a midday energy boost.
- 6 pm - For your uncooked meal, indulge in a variety of nutritious options, such as:
- Fresh cucumber, carrots, tomato, and onion salad
- A mix of fruits
- Sprouts
- Nutritious nuts and seeds
- A wholesome vegetable salad.
Liquid Diet Plan
- 6 am - Start your day with one of these healthy options:
- Jeera water or Amla water
- Honey with lemon water
- 8 am - Enjoy a cup of black tea, Green tea, or black coffee to kickstart your morning.
- 10 am - For a nourishing mid-morning meal, choose from the following:
- Vegetable soup or bone soup for added nutrients
- A protein shake to keep you satiated
- Cooked oats water for a wholesome option
- 2 pm - Stay refreshed with buttermilk or coconut water during the afternoon.
- 6 pm - Sip on lassi without sugar or natural fruit juice for a delightful treat.
- 9 pm - End your day with boiled dal with a side of vegetable soup
Protein Diet Plan
It forms the structure of tissues, including muscles, skin, and organs. Additionally, protein is known to be highly satiating, which means it can keep you feeling full and satisfied for long periods, reducing the likelihood of overeating.
Protein-rich diet plan can be highly effective. Not only does it help you shed that extra weight, but it also provides essential nutrients to support your overall health.
Incorporate more protein-rich foods into your diet. You can find a list of excellent sources of protein and their approximate protein content in our protein diet plan.
Men: The average sedentary adult male is required around 56-91 grams of protein per day. However, athletes, bodybuilders, and individuals with a higher activity level may need more protein to support muscle growth and repair.
Women: The average sedentary adult female is required around 46-75 grams of protein per day. Like men, active women or those engaged in strength training may need higher protein intake to meet their specific need
Women: The average sedentary adult female is required around 46-75 grams of protein per day. Like men, active women or those engaged in strength training may need higher protein intake to meet their specific need
| Protein-Rich Food | Protein Content (100 grams/per serving) | |
|---|---|---|
| Lean Meat | 26 grams | |
| Turkey |
| |
| Yogurt |
| |
| Fish | 22 grams | |
| Salmon | 22 grams | |
| Bison | 21 grams | |
| Tuna | 20 grams | |
| Seafood | 18 grams | |
| Hemp Seeds | 10 grams | |
| Lentils | 09 grams | |
| Pumpkin Seeds |
| |
| Milk | 08 grams | |
| Quinoa | 08 grams | |
| Cheese | 08 grams | |
| Soya | 08 grams | |
| Beans | 07 grams | |
| Almond Butter | 07 grams | |
| Chickpeas | 07 grams | |
| Eggs | 06 grams | |
| Oatmeal | 06 grams | |
| Nuts | 06 grams | |
| Sun-Dried Tomatoes | 06 grams | |
| Paneer | 06 grams | |
| Avocado | 04 grams | |
| Artichokes | 04 grams | |
| Chia Seeds | 04 grams | |
| Guava | 04 grams | |
| Peas | 04 grams | |
| Spirulina | 04 grams | |
| Broccoli | 03 grams | |
| Cauliflower | 03 grams | |
| Cabbage | 02 grams | |
| Ragi (Finger millet) | 09 grams | |
| Jawar(sorghum) | 12 grams |
Create a balanced and effective weight-loss meal plan by incorporating these protein-rich foods into your diet. Combine them with other nutrient-dense foods, maintain portion control, and engage in regular physical activity for optimal results.
Intermittent Diet Plan For Weight Loss
Intermittent fasting is a weight loss program with a calorie deficit. During fasting body releases stored fat, and insulin sensitivity is increased by intermittent fasting, which regulates blood sugar levels, and prevents diabetes Mellitus type 2.
Sixteen hours of intermittent fasting, and eat between eight hours.
How To Control Hunger during Weight Loss?
- Drink hot water frequently
- Sleep enough for 7- 9 hours
- Manage stress with meditation, yoga, engaging hobbies
- Distraction mind to nonfood related tasks
- Visualizing weight loss image goal
- Keep busy mentally and physically occupied
- Practice deep breathing.
- Brush your teeth eating after
- Engage in social activity conversion or activities with friends
- Sip herbal tea and hot water with lemon or ginger
- Drink buttermilk
How To Satisfy Hunger for a long time?
- Eat high protein breakfast
- Eat Mindfully
- Include more protein meals- egg, lean meat, fish, tofu,
- use low-glycemic food, whole grain, legumes, nuts, non-starchy vegetables, cauliflower, Green leafy vegetable, peppers, cucumber, tomato, green beans, mushrooms, cabbage, green peas
- Fiber food whole grains, fruits, vegetables, nuts- walnuts, almonds, seeds -flax seeds, chia seeds, oats, avocado, popcorn
- Include healthy fat, nuts
- Eat slowly for a longer time of 30 to 40 minutes
Very Lowest-Calorie Food
- Water
- Plain or coffee without sweeter or milk
- Leafy green
- Cucumber
- Radishes
- Herbal tea
What is the Mechanism of Fat Burn?
The process of fat burning is called adipolysis (breaking of fat into fatty-acid and glycerol). Weight loss occurs when the body utilizes stored fat as an energy source. It is achieved by low caloric diet and increased physical workout.
It can occur through the enzyme lipase breaks fat into triglycerides and fatty-acid, glycerol.
The hormone involved in fat dissolving is adrenaline, released in response to exercise or stress. Adrenaline stimulates lipase and promotes fat breakdown.
Factors Affect Fat Burning
- Creating a caloric deficit by consuming less caloric than the body needs is essential for fat dissolution.
- High intensity of regular physical activity stimulates fat dissolution
- An Imbalance in hormones, elevated insulin, under active thyroid hormone prevents fat dissolution.
- Low carb high-fiber diet supports fat dissolving.
Benefits of Weight Loss
- The risk of heart disease, diabetes, and joint pain reduced
- Increase self-confidence, stamina, and energy
- Weigh loss boosts immunity
- Increases flexibility
- Improves the quality of sleep
Weight Loss Tips
- Eat slowly for a longer time
- Avoid a sedentary lifestyle, walk every 45 minutes for at least 5minute, and walk while talking on mobile.
- Fix mealtime
- Inspire and motivated for weight loss by Looking at weight loss images, watching weight loss tips, and positive people around, finding weight loss recipes,
- Listen to favorite music while exercising encourages more workout
- Brush teeth daily after each food which prevents craving food.
- Mindful eating
- Eat only when hungry, Don't eat if not
- Use a small plate to create a sense of a fuller plate
- Don't buy or prepare junk food, and keep low calories in snacks
- Work out at least five days a week, do yoga, do Zumba dance, use stairs instead of lifts, and stop using vehicles for short distant places.
- Sleep 7 hours minimum
- Drink 3-4 liter minimum
- High protein breakfast
Weight Loss Success Stories
- Case 1: Meet a 67-year-old female who was experiencing knee pain and weighed 92 kg. Determined to improve her health, she embarked on a two-meal diet journey. After consistent efforts over five months, she achieved remarkable success by shedding weight and reaching 81 kg, alleviating the strain on her knees.
- Case 2: Imagine a 58-year-old male who struggled with obesity and varicose veins, carrying a weight of 132 kg. He decided to adopt an intermittent fasting diet plan. In just Four months, he reduced his weight to 9 kilograms, significantly improving his overall health and well-being.
- Case 3: Witness the inspiring story of a 40-year-old female with PCOD and Diabetes Mellitus, weighing 77 kg. She embraced a balanced diet consisting of two meals, incorporating both cooked and uncooked foods. Alongside regular walking, her dedicated efforts over five months led to a remarkable weight loss of 12 kg, bringing her weight down to 65 kg. Moreover, her blood sugar levels returned to normal, and her menstrual cycle became regular, highlighting the holistic health benefits of her transformation.
Conclusion
By following these five simple weight loss strategies – maintaining a balanced diet and portion control, regular physical activity, hydration, mindful eating, quality sleep, stress management, and consistency and accountability – you are on your way to achieving your desired weight loss goals. Embrace a healthy lifestyle and enjoy the positive changes that come with it.
