A Indian diet very easy to follow( vegetarian diet plan), It’s rich in micronutrients,high in omega -3. And fiber rich which aids weight loss,Anybody following the diet plan should drink lots of water aim for at least 40 mins exercise daily can lose easily upto 1-2 kg ( 2-4lb) Along with 10 mins brisk walk after lunch and dinner.Its a 1500 calorie diet plan.
|warm water with lemon||1 glass||–||–|
|skimmed/fat freemilk(without sugar||1glass(200ml)||90||8|
|poha/upma(with lots of veggies)||1cup||200||4|
|steel cut oat cooked in skimmed milk (no sugar)with half banana||1 cup||200||4|
|almonds and walnuts||6+4halves||90||2|
|roti without ghee)||2(60gms)||160||2|
|veg (parwal,bhindi,zucchini,ladyfinger,cauliflower,palak,eggplant)||1 cup(200gm)||50||2|
|Dal(mothbean,mung,||(1/2 cup (25-30gm)||125||7|
|sprouts chat(with tomatoes,cucmber,onions)||1/2cup||50||4|
|flaxseed/chia seed water||2tsp/4tsp(1glass water)||90||2|
|(soaked for at least3 hours)|
|mungdalkhicdhi use steelcut oats or brownrice with lots of veggies||1 cup||200||8|
|buttermilk(not very thick medium consistency)||1 glass||40||4|
|(watermelon/papaya/small apple/small orange||1/2||30||–|
- Healthy Tips-
- Try to drink 8-10 glasses of water daily
- I don’t prefer shortenings in roti dough kneading dough very well works great.
- Prefer coconut oil in cooking, it’s a medium chain triglycerides( This means the fat can be rapidly oxidized as energy and is less likely to be stored as fat). Buy organic coconut oil.
- Try to aim at least 2 veggies and fruits daily in form of salad,curry,inside sandwiches,khichdi,fresh smoothies. If weekdays are busy try to meet your goal on weekends.
- Days you eating outside a very high calorie meal, buffet, in your next meal prefer a fresh green smoothies. It helps to detoxify body by removing free radicals caused by processed food.
- In summer best low calories options would be buttermilk(made at home with fat free yogurt),watermelon, cucumber and beet raita( no sugar and fat free yogurt).
- Try to incorporate beets almost daily if possible( Beets are high in nitric oxide which release blood vessel ,decreases oxygen consumption and removes fatigue.
- Aim to eat every two hours.