There is no top secret mantra to weight loss.
Diet along with Exercise remains the backbone of any weight loss regimen.
However only 1- 5 % of people are able to lose and then maintain healthy weight over a period of time once they cross BMI 35 while rest of them regain back lost weight over 1- 3 years.
Hence Dietary approach should be always be backed up with 4 pillars of support.
- Strong Efforts
- Dedication
- Motivation
- Persistence
Diet Plans
Here we may try to help you with some of the basic diet plans to help you lose weight & maintain it for a long time.
Also we strongly advocate to take help of our qualified registered Dietitan to accelerate your healthy & safe weight loss journey.
Vegetarian
Morning
Lemon water / Coconut water
Tea / Coffee ( Less Sugar )
Oats / Poha / Upma
Lunch
Boiled salads
1 Roti / Small sabzi (Shaak)
Buttermilk
Evening
Fresh Fruits
1 katori Sprouts
Dinner
Skimmed Milk
Boiled Vegetable Soup – Broccoli/ Cabbage / Dal / Mixed Vegetable / Palak / Clear Tomato
1 katori Khichdi
Non Vegetarian
Morning
Boiled egg white
Tea / Coffee
Lemon water
Lunch
Boiled Chicken
1 sabji / 1 roti
Buttermilk / raita
Evening
Fresh fruits
Sprouts
Dinner
Egg curry
Clear Chicken soup
Skimmed milk
Popular Diets
Recently lot of diets are endorsed by celebrities & fitness experts in social media & print media.
We discuss some basic principles of such trending diet & its core aspects. We strongly advocate our dietian advise as this popular diet are purely indicative.
High Fat , Moderate Proteins combined with very low carbs
Also popularly known as low carbs and high fat (LCHF) diet. Induces a state of ketosis in body.
Can be concern for Heart Health and Diabetic Patients.
Low Carbohydrate diet.
Eliminates all starch & foodgrains based items to reduce glucose load in body.
Multiple Phases of carbs reduction
Specific ratio of Carbs, Proteins & fat in diet.
Very balanced diet plan on nutrition basis.
Different patterns followed. Popular is 16/8 diet in which fasting for around 16 hours & Food intake during 6-8 hour time.
Involves skipping some meals.
Can help faster weight loss but may not work in some people
Keep your self adequately hydrated in fasting times with lots of water or zero calorie drinks
Involves natural fresh fruits & vegetables, Nuts, Seeds – ancient human diet
Avoid Processed foods, Refined products, sugars, diary, Salts, Oils
Helps in shedding that extra weight
This diet involves vegetables, Pulses, Herbal plants, Spices, Olive oil, & plant based food & wine.
Eggs allowed in moderation
Reduction of red meat, Sugars, Refined Oils & Proceesed Foodgrains
Mainly plant based diet with Lot of vegetables.
Typically Less restrictive than other diets.
75 % of dish should be covered with vegetables & fruits.
Weight Loss Tips
- Avoid all sugars
- Have lots of water
- Keep portion size small
- Do not Binge eat
- Lots of Fiber - Raw Vegetables & Boiled Salads
- Do not stay hungry - Have healthy foods
- Keep Your plate size & serving size small
- Do not use fruit drinks or processed cans or soda
- Eat very slow - Intuititive or mindul eating
- Take high proteins like sprouts
- Exercise atleast 30 - 40 minutes /day
- Take adequate sleep
- Form a support group
- Monitor your weight on scale
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Use Fitness apps or devices like bands
- Consult for medical help if severe obesity