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Aug 13

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Weight loss Diet Plan

Sample Menu- High Fiber Diet Plan , Weight loss diet plan  weight loss plan This is a sample diet plan which a normal person with no medical history or illness can follow for weight loss. This weight loss diet plan focuses on weight loss by increasing proteins and fiber in the diet. Freebies in this diet plan Fruits, vegetables, salads, milk

Pre Breakfast (6 am- 8 am)- 2 Glasses water and after half an hour a fruit (banana, Apple, Papaya)  Breakfast (8am- 9:30 am)

  • Tea 1 cup without sugar or
  • Milk (low fat) 1 glass (200 ml)
  • Whole wheat bread slices 2,or whole wheat veggie sandwich(just add cucumber, capsicum, onions, tomatoes and home made coriander-mint chutney,  or whole wheat porridge or oats or any bran flakes 50 g (one bowl)
  • Egg whites 2 or paneer 25 g or sprouts
  • 10 almonds

Mid-morning  (11:30-12:30)

  • Fruits or Tea /coffee/ milk or  fresh lime water without sugar

Lunch  ( 1:30 pm- 2:30 pm)

  • A medium sized Salad of fresh veggies without any dressing
  • Chapatti (wheat and wheat bran 1:1) (2 medium sized)  or a bowl of brown rice
  • Curd (low-fat milk) 120 g (1 bowl) (you can add soaked chia seeds in it)
  • Whole pulse with husk  (1 bowl – cooked) or Soya nuggets
  • Green vegetables 125 g (1 bowl)

15 minutes before lunch take a heaped spoon of grounded flax seed with 2 glass of water, it will provide you with lot of fiber and omega 3 which is needed for good health, healthy hair and glowing skin.

Mid afternoon (4pm- 5pm) A bowl of fruits or

  • 1 cup of tea without sugar
  • Plain cookies medium – 2 or roasted pulse 20 g or sprouts

Dinner (7pm)

  • Salad
  • Brown rice or chapatti 2 medium sized (wheat and wheat bran 1:1) or Khichdi ( a preparation of rice and pulses cooked together in 1:1 ratio)
  • Whole pulse (1 bowl – cooked )
  • Green vegetables 125 g (1 serving)
  • Cooking oil /day 10 g (2 teaspoons)

If after dinner you are still hungry- take some fruit or milk at least 1 hour before going to bed and 1 hour after dinner. and with fiber rich diet don’t miss to have at least 2 liters of plain water. Aim for 3 liters of water. If you are Non-vegetarians then you can add healthy lean proteins. Fish is a good source of lean proteins and is rich in omega 3 fatty acids which are good for the heart. It is recommended that at least 100gms of fish is consumed twice a week. White meat like chicken is a source of healthy protein. It is lower than red meat in calories, but one should remove the skin and eat. Ideal preparation ways are grilling, roasting or baking.   People on diet are recommended to eat

  • Salads with no-fat dressings , can only add lemon or vinegar.
  • Plain clear soups without added starch or fat.
  • Fresh lime without sugar, coconut water, plain soda.
  • High fiber foods such as oatmeal, oat bran, dried beans and peas like kidney beans, fruits, and vegetables.
  • Whole grain cereals, whole grams and pulses, whole wheat porridge and whole wheat bread and oats.
  • Omega 3 rich foods like fish, flax seed and canola oil.
  • Oils- Canola oil, Olive Oil or Rice bran oil

Food to avoid

  • Saturated fats (found in fatty meats, butter, ghee, palm oil, coconut oil, trans fats and hydrogenated oils) and fried foods .
  • Sweets, honey, jams and Jelly
  • Refined carbohydrates like sugar, refined flour (maida), sweet potatoes and potatoes
  • Fruit juice, fizzy drinks, packed healthy drinks and aerated drinks
  • Whole milk, instead use skimmed milk in tea, coffee, curd,yogurt
  • Avoid the use of processed cheese and use cottage cheese or low fat cheese instead
  • Too much of carrots, peas, turnips, mangoes, bananas
  • Alcoholic drinks
  • Egg yolk, glandular meats, cream, butter, ghee, clarified butter, full cream cheese
  • Eat less salt and sodium

Follow this free weight loss diet plan for 20 days and see the difference. 

20 days weight loss plan,weight loss diet, high fiber diet, free weight loss diet plan, free diet plan

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