Healthy weight loss diet plan

Introduction

Are you worried about your weight and want to lose your weight in a healthy way? Following a healthy diet plan may promote weight loss and help in leading a healthy lifestyle.

Weight gain and weight loss depend on what we feed the body, the calorie intake plays a major role in losing or gaining weight.

Diet is considered as a way to make your body starve so that you can lose weight faster. But when it comes to a diet plan for weight loss, you have to make sure that you include the necessary nutrients in your diet.

Healthy weight loss is staying away from processed and packaged foods and fast foods because they are full of fats and calories. Cutting down on these foods may boost your weight loss journey.

As you know, we Indians are fond of snacks and sweets, and our Indian meal is loaded with carbohydrates and sugar. It takes a lot of courage to say no to rice, potatoes and sweets, but consuming them on a daily basis may lead to obesity.

In this blog, we highlight the importance of a healthy diet for weight loss.

Importance of a healthy diet for weight loss

Intake of a Healthy good nutrition diet can help you shed more pounds without foods cravings and feeling hungry. Healthy food provides your body with adequate nutrients, which makes you feel full for a longer time.

Unhealthy foods and processed foods are usually loaded with fat, sugar and carbohydrates, which causes unhealthy cravings and leads to obesity.

Consuming whole foods is also an effective method for weight loss, as it is a good source of fibre, which makes you feel full for longer. High nutritious food requires more chewing and makes you consume your food mindfully.

To shed those extra kilos, it is best to include fruits and vegetables, cereals and pulses, meat and dairy products, and good fats in your diet.

 Basics of a healthy diet for weight loss

Before taking a diet plan, one has to understand that shedding weight is not the solution to every health problem. A steady weight loss of one to two pounds a week is recommended for long-term weight management.

Each body has its own needs, and eating patterns and styles differ from person to person. So, before choosing a diet plan, you must be clear if it is providing you with adequate nutrients.

Here are some basic points to remember before starting a healthy diet plan:

• Cut down the excess carbs from your daily diet

Cutting down sugar and carbohydrate intake helps to lose weight effectively. One can follow a low-carb eating plan for weight loss. Include more whole-grain foods in your diet.

• Intake of more protein, healthy fats and vegetables

Eating a recommended amount of protein and healthy fats is required to preserve your muscle mass during weight loss.

Healthy protein sources include meat, beef, lamb, salmon, trout, sardines, eggs, shrimp, beans, legumes, tofu etc.

• Do workouts and exercise regularly

Eating a healthy diet is just not enough to lose weight; being physically active and doing regular exercise is necessary to shed your kilos.

Tips for Healthy weight loss

• Eat a high-protein breakfast
• Limit your sugar intake
• Stay hydrated  
• Choose weight loss-friendly foods
• Add more fibre to your diet (whole grains, fruits, vegetables, nuts)
• Fill your plate with nutritient-rich foods
• Eat mindfully
• Get quality sleep

Healthy diet plan for weight loss

Here are some healthy Indian diet plans for weight loss.

Meal/ Day of the week	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday
Breakfast	1 medium cup poha	Vegetable wheat upma	2 Idlis with sambar	One stuffed paratha(palak/methi/paneer)	One bowl of oats	Wheat Flakes with Milk
Snack	Apple or Green Tea with 5-6 almonds	papaya or coconut water	Apricots	Cherries	Peaches	Watermelon/ Buttermilk
Lunch	Multigrain chapattis-2/ 1 cup of brown rice	1 cup rice with dal and minced vegetables	One roti with chicken (2 small pieces)	Grilled fish with rice or roti	Sauteed vegetables with one cup yoghourt	One jowar or bajra roti with mixed vegetables
Snack	Tea/ Coffee with sprouts	One glass buttermilk or Vegetable Salad	Non-veg/ veg clear Soup	Tea or coffee with 5-6 almonds	Cup of boiled channa	Roasted snacks
Dinner	Multigrain Chapattis-2	Small Jowar Roti	One cup of stir vegetables	One bowl salad/ one roti	Chicken (2pcs) with roti	One bowl salad/ milk

Foods to avoid for weight loss

Here are some lists of food to avoid during weight loss.

• White bread
• White flour
• Baked, roasted or fried potatoes
• Sugary carbonated drinks
• Foods rich in salts and fats
• Candy bars
• Cookies and cakes
• Alcohol
• Icecreams
• High-calorie food
• Processed meats
• Packaged foods

Conclusion

Weight loss is a tedious process, which sometimes drains you down physically as well as emotionally. Just following healthy diet plan is not enough for weight loss but keeping physically active also plays an important role. Consuming whole foods, high protein, fibre and healthy fats can help you shed your extra kilos. Sleep also plays an important role in weight loss.

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