Diet chart for weight loss

The first thing in the morning

If you are not doing it already, do it now! Drinking water on an empty stomach every morning is very beneficial for your health because it not only helps in flushing out the toxins from your body but also gives your skin a healthy glow! Do not drink water after brushing to avoid its contamination with the fluoride of your toothpaste.

You may also add lemon to your water. It keeps your gut healthy. If you have diabetes or high blood pressure, avoid adding sugar to your morning lemon drink. Also, if you have high blood pressure, avoid adding salt to it.

Benefits:

• Lemon water is a very effective way of reducing weight.
• Lemon contains vitamin C along with many other beneficial nutrients which help our body in fighting diseases such as respiratory (related to the lungs and breathing system) problems, common cold, and cough.
• Lemonade is also beneficial for people who have diabetes. It is considered to be a good alternative to high-sugar fruit juices or drinks.
• Lemonade not only reduces your body weight but is also beneficial for your liver. It helps the enzymes of our body to work efficiently and hence, improves liver function.
• Lemon also has flavonoids which help in digestion. That’s why it is recommended to have lemonade in a lot of stomach problems. Hence, having warm lemon water in the morning improves your digestion. It also helps in reducing acidity.

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Have breakfast two hours after having the lemon drink. It is really important that your body gets nutritious food at the start of each day. Having snacks with tea is not considered nutritious. Eating a nutritious breakfast not only helps in weight loss but also gives your body a lot of energy to kick-start your day.

What to have for breakfast?

Two eggs, boiled vegetables like cabbage (low in calorie, rich in fiber and vitamin C), cauliflower (rich in vitamin C, vitamin K, and fiber), green leafy vegetables (vitamin A, vitamin K, fiber, and iron), beetroot, tomatoes, etc. You may also take low-fat milk (without cream) with bread made of gram flour (“besan" or "dal cheela”).  

Benefits of these food items:

• Eggs are a good source of protein, vitamins, and minerals. Besides being nutritious, they also help in weight loss. If you take eggs with other meals, it might limit the utilization of carbohydrates in your body. Hence, eggs are enough by themselves to help reduce weight. Eggs are not only beneficial for losing weight, but they are also good for the bones, hair, and pregnant ladies.
• To boost your immunity, it’s better to eat boiled vegetables because boiling does not reduce their nutritional benefits. They help in keeping your body fit. They not only reduce your weight but also help in controlling it. Eating boiled vegetable will also keep you away from the oils and spices of fried vegetables. Boiled vegetables aid in preventing diseases such as heart attack, and cancer. They increase the level of antioxidants in your body and prevent you from contracting diseases.
• It is good to stay away from fat-rich food as much as possible. It will also help in reducing weight. If you drink milk on a regular basis, take low-fat milk (without cream). This will help in reducing fat in the body and keep you away from cholesterol-related diseases.

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This specific part of the diet plan includes taking a healthy drink 3-4 hours after breakfast (at noon). Having a healthy drink will help in boosting your energy.

What to drink?

Drink green tea or coconut water.

Benefits

• Green tea is a good home remedy to reduce weight. It helps in improving your digestion and its healthy ingredients play a vital role in weight loss.
• If you drink green tea an hour before having food, it not only reduces your weight but also controls your appetite.
• Green tea is full of antioxidants. Drinking green tea 2-3 times a day will keep you healthy and also prevent diseases.
• Coconut water is considered best for weight loss. It is low in calories and is easy to digest. Drinking coconut water increases the metabolic rate in our body, burn extra sugar, and reduces body fat.
• Coconut water also controls blood pressure, prevents dehydration, strengthens your bones, and brings a healthy glow to your face.

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An integral part of the diet plan for weight loss is lunch. It is recommended that you have your lunch between 1-2 PM every day. It is important to take other nutritious food items besides vegetables and Indian bread (“roti”) for lunch.

What to eat for lunch?

You can have salads such as a green salad which can be made using spinach, cauliflower, cabbage, cucumber, and green chilly. A green salad is a good source of vitamin B12. You may also add a vegetable salad to your lunch, which can be made using cucumber, green chilly, tomatoes, mushrooms, onion, radish, and carrot. It is good to make your pulses in one teaspoon oil only. It will help in controlling your weight. Alternatively, you may also have brown rice with cucumber “raita”.

Benefits

• People who usually have increased appetite should eat more salads. Salads are rich in fiber and they keep your stomach full. As a result, they not only help in controlling your appetite but also reduce your weight. Eating salad also helps in replenishing fiber deficiency, improving digestion, and preventing serious heart diseases and cancer.
• Eating pulses is very beneficial because they contain protein, fiber, vitamins, and minerals in large quantities. They are low in fiber and fats. Pulses are also filling and they prevent frequent hunger pangs. As a result, they help in reducing your weight by controlling your appetite.   
• Brown rice is also fiber-rich and helps in improving digestion. It keeps your stomach full. Thus, it prevents overeating and controls your body weight.  
• Cucumber is also low in calories and rich in fluids. Hence, it also helps in weight loss.

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Having green tea after lunch helps in digestion and the nutrients present in them help in reducing weight. The benefits of green tea are mentioned above.

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It is important to have evening snacks but make sure they are healthy and nutritious.

What to eat?

You may have puffed rice (murmure) with a lot of vegetables in the evening. To improve the taste, you may also add lemon to it. Lemon will provide your body with vitamin C. Fruits and sprouts are also a good alternative for evening snacks.

Benefits

• You don’t usually need a heavy meal in the evening. So you may eat puffed rice with vegetables. They are very healthy and you don’t have to worry about weight gain as well.
• Eating fruits will fulfil the vitamin requirement of your body and you will also be able to control your weight.
• Sprouted pulses are good for bones. They help in strengthening them and also keep your weight in check.

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The last meal of this weight loss diet chart is dinner. Usually, people eat a light breakfast and a heavy dinner, which is totally opposite of what is recommended. Dieticians recommended that if you want to reduce weight, your yoghurt should be low in calories.

What to eat?

You may choose from the various kinds of salads such as green leafy salad, vegetable salad, fruit salads, and more. You may also have chicken or pulses depending upon your diet preferences.

Benefits

• Eating salad for dinner not only provides ample amount of fiber to your body, but it also controls your appetite.
• Eating chicken or pulses at night helps in reducing weight because they are rich in protein which plays an important role in weight reduction.

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