Along With A Balanced Weight Loss Diet Chart Plan These Habits Will Help You Stay Healthy:
- Opt for 5-6 meals a day: Instead of three large meals, try having three modest meals and a few snack breaks in controlled portions for the day. Spacing your meals across regular intervals prevents acidity and bloating and also keeps hunger pangs at bay. So, quit your junk food habit by making healthier snacking choices in your indian diet plan.
- Have an early dinner: Indians eat dinner later than the other societies across the world. Since metabolism slows down at night, a late dinner can lead to weight gain. Experts recommend you eat your last meal of the day by 8 pm.
- Drink a lot of water: How does drinking more water help you lose weight? For starters, its zero calories. Also, drinking a glass of water can help curb hunger pangs. Have six to eight glasses of water daily to lose weight and also find a list of drinks that will help you lose weight here.
- Eat a lot of fiber: A person needs at least 15 gm of fiber every day, as it aids digestion and heart health. Oats, lentils, flax seeds, apples and broccoli are some great sources of fiber.
In conclusion to everything stated above. you dont necessarily have to ditch your regular food habits or make massive changes to your diet, all you need is to follow the best balanced Indian diet plan to get fit!
Why Should I Lose Weight
Gaining weight is often a gradual process it happens over the years as a result of modern-day life and the odd unhealthy habit.
Extra weight causes fat to build up around vital organs, making it harder for the body to fight against diseases like cancer, heart disease and now COVID-19.
If you are overweight or living with obesity, lowering your weight can help reduce your risk of developing serious diseases.
You can learn more about obesity and get support from Obesity UK, the leading charity dedicated to supporting people living with obesity.
Here Is An Example Of A Low Calorie Diet Meal Plan:
I created this meal plan for one of my weight loss coaching clients, I like to add page numbers so for easy referencing.
On this particular weight loss meal plan, my weight loss client wanted to try out a modified Detox Week, we used lots of yummy recipes from the Detox Week Cookbook, and as you can see, made it easy by alternating meals and snacks.
Try a 1200 calorie diet for a few weeks or add in a 100 or more calories per day to lose weight.
Below you will find a calculator for calories per day its so easy you can do the math in your head!
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Calorie Diet Plan Is It Good For Weight Loss
What you should eat and avoid, easy recipes, and everything else you need to know
A 1000-calorie diet is specifically designed for quick weight loss, and the logic behind this plan is simple. Give your body fewer calories, and you are bound to lose weight rapidly, even with little or no exercise. As part of this diet, you take limited carbs, lean protein, and more vegetables and fruits that offer fewer calories. According to studies, this low-calorie diet may help you lose weight by 8% on average, but the approach is only short-term . Keep reading to know more!
Note: Consult a nutritionist or a doctor before taking up this diet as it requires a drastic dip in calorie consumption.
How Many Calories Per Day To Lose Weight
Everyone is a little bit different when it comes to an average calories per day recommendation. Some people will need 1200 calories, others need 1500 calories a day.
In this section we will talk about how to find out how many calories per day to lose weight, maintain weight, and how to find out your personal calories per day to lose weight.
Below in the 1500 Calorie Diet and adding more calories section we will talk about adding calories mid-week or mid diet as needed
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What You Want To Know
How do I know how many calories I should be eating?
I have a calorie and macro calculator here! https://healthbeet.org/weight-loss/macro-counting/
Will I lose weight on 1200-1500 calories?
Losing weight on these calories really depends on where you are starting from. The only way to know this is to keep track for at least a week, without making dietary changes. If you dont lose or gain weight during that week, that is your baseline calories. Once you have a baseline, creating a deficit of 500 calories per day will help you lose 1 lb per week.
How do I balance my families meals with my own weight loss meal plan?
The meals on this program can be eaten by anyone in the family! The only difference will be in how much you eat compared to your family. Maybe youll have 4 ounces of meat for dinner, and theyll have 6 ounces.
Can I exercise on these calories?
Exercising while you are eating 1200 1500 calories will depend on what you consider exercise, the intensity, and how long youve been exercising. Walking is a great place to start, and can be done comfortably on this program. Assess your energy level during the day and make adjustments from there.
Are you a medical professional?
I am not. I graduated with a bachelors degree in health education, and recently became a certified personal trainer. This meal plan and my low calorie recipes are for information only. Please visit a qualified provider in your area to discuss your personal circumstances.
Calorie Deficit Diet Plan: Perfect For The Weight Loss
A calorie deficit diet plan recommended 1200 calories that cover the major nutrient-filled food groups such as protein, carbohydrates, fat. Each food group contributing only allowed percentages so that the entire meal plan together reaches the calorie limit.
Our bodies need a certain amount of energy in order to maintain the bodys functions. This energy is fulfilled through the foods that we eat. A calorie deficit diet plan makes a limitation on the calories that you intake.
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The Easiest Low Calorie Meal Plan For Weight Loss
As I have been able to maintain my weight loss the past 6 months, I noticed a pattern for my daily meals that helped me stay on track! Heres the exact, yet flexible, low calorie meal plan Ive been following.
Maintaining my recent 20 lb weight loss has been possible by continuing to count and track my calories.
But, I can be stubborn about my meals. I like eating the same foods every day, but I also have a rebellious streak where I crave variety. I dont like being boxed into a plan. It doesnt even make sense to me. Im complicated, I know!
It wasnt until I started documenting my meals more consistently for , that I realized I eat was eating the same foods every day, but with so much variety! I think its my method is the perfect balance of predictability and flexibility.
Vegan And Vegetarian Diet
A vegan or vegetarian diet is best for individuals who do not like to consume animal products, whether for health reasons, environmental reasons, or animal welfare reasons, says Kyle. There are many health benefits of consuming more plant-based foods, such as a reduction in chronic disease.
NutrientsNutritionMetabolism and Cardiovascular Diseases
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Drink Water And Sleep Well
Finally, remember to drink water and get enough rest.
There are multiple reasons why you absolutely need to drink enough water. Water helps you lose weight, improves skin and hair condition, relieves joint pain, and reduces the frequency of headaches. In addition, water can reduce your appetite if you drink a little when you feel hungry. This is because you can confuse hunger with thirst and eat when your body is actually thirsty. Drink a glass of lemon water in the morning to start your day energetically on a 1000 calorie meal plan.
Sleep is equally important in achieving your weight loss goals. Poor sleep significantly increases the risks of obesity. Also, your appetite increases and you tend to crave for fatty snacks since your body doesnt get enough energy from sleep. Plus, poor sleep makes you less in control, which puts you at greater risk of dropping out of your 1000 calorie meal plan. Finally, lack of sleep lowers metabolism, leading to muscle loss. Try to get enough sleep so that weight loss leads to better health instead of muscle degradation.
Calorie Diet Plan How To Survive With 500 Calories Day
One of the fastest weight loss methods is to prepare a 500 calorie diet plan. This type of low-calorie diet plan is called a shock diet.
It is one of the most popular diets on the list of short-term diets with fast results. Does a short-term diet that is limited to 500 calories work in 5 days? Lets get to it!
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Effective At Weight Loss
If you need to shed pounds fast and dont expect the long-term result, the 1000 calorie meal plan may help you with that. As mentioned at the beginning of this article, this diet can help you lose 2-3 pounds a week, which is quite fast. It can also be quite effective for people who suffer from obesity, causing even bigger weight loss. But you should make sure to discuss your diet with a specialist before deciding to make any adjustments in it.
Other Ways A Vlcd Aid Weight Loss
- Low In Calories: A very low calorie diet, as the name suggests, is very low in calories. When you consume fewer calories, the chances of storing the extra calories as fat are reduced. This leads to flab loss.
- Consume Healthy Food: Say goodbye to junk food loaded with unhealthy refined carbs and trans fats. Healthy foods, cooked well , are full of flavor and nutrition and will help you keep your calorie consumption low and lose weight without compromising your health.
- Detoxifies The Body: When you follow a VLCD, you will replace a solid meal with a liquid meal. And the best part of this change is that this liquid diet will help detoxify your body by adding a powerful dose of antioxidants. These scavenge the harmful oxygen radicals and lower the stress levels in your body. And this, in turn, leads to weight loss.
- Improves Gut Health: Replacing one or two meals per day can help improve your gut health. It will help clean your colon, improve digestion and absorption, and relieve constipation. When your gut starts to function normally, your metabolic rate will get a boost and help you convert the excess calories into energy.
So, it is clear that the VLCD works for weight loss. But is it for everybody who wants to lose weight? Well, heres what you need to know.
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For How Long Should You Be On A Vlcd To Lose Weight
Depending on the amount of flab you need to lose, your doctor will recommend you to be on a very low calorie diet anywhere from 1-3 months to 4-12 weeks. A dietitian will work with you to see if you need to be on a VLCD for all the 7 days of the week, or 3-4 days per week will get you the desired results.
NOTE: Be careful about overdoing a very low calorie diet. If your doctor suggests following a 3-day VLCD for 2 weeks, adhere to your her/his instructions.
If you are on a very low calorie diet, how much weight can you expect to lose by the end of your VLCD term? Find out next.
Understand The Science Behind Weight Loss
Weight loss and gain revolve around caloric consumption and expenditure. Simply put, you lose weight when you consume fewer calories than you expend and you gain weight when you consume more calories than you sweat.
To drop those extra kilos, all you need to do is eat within your calorie budget and burn the required number of calories. So, a combination of the two works best suggested experts.
Get your daily requirement of calorie consumption and burn based on your lifestyle and dietary preferences, by signing up on HealthifyMe.
However, simply determining how many calories your body needs isnt enough. After all, four samosas , two slices of pizza , and two gulab jamuns may be within your daily requirement of 1500 calories, but these unhealthy food choices will eventually lead to other health problems like high cholesterol and blood sugar.
To lose weight the healthy way, you also need to ensure your Indian diet plan is balanced i.e. it covers all food groups and provides all the nutrients you need necessary for good health.
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What To Eat And What To Avoid
This diet is low in calories and requires careful meal planning. You should make sure that you consume enough essential nutrients to reach the desired goal in the healthiest way possible. It is recommended to consume low-calorie foods that are rich in proteins and fiber, as they will help you keep the hunger pangs at bay, and vitamin and mineral-rich foods to prevent nutrient deficiency. Your meals should include a lot of fruits , vegetables , low-fat dairy products, and others. Consuming a wide variety of these foods is also key, as they are each rich in different nutrients that the body needs and therefore complement one another.
You should keep away from various fats and oils, such as butter, cheese, cream cheese, ghee, nut butter , oils , animal fat oil, and others. Dried fruits are also not recommended. The 1000 calorie meal plan bans even certain fruits, vegetables, and legumes, including avocado, mango, litchi, custard apple, potato, corn, lima beans, and soybeans. You should also avoid such protein-rich foods as beef, pork, lamb, and tofu. As this diet strictly limits the number of consumed calories you should keep all sugary drinks, such as soda, store juices, energy drinks, sweetened coffee and tea, and others at bay.
Here is a sample of a 3-day 1000 calorie diet meal plan:
Who Should Follow A Very Low Calorie Diet
A very low calorie diet is NOT meant for everybody. It should be followed under the guidance of your doctor and a dietitian. And you can follow it if:
- Your BMI is over 30.
- Your obesity is threatening your life.
- You are not losing weight anymore, i.e., your weight loss has plateaued.
- You have already started following a healthy lifestyle by eating healthy and working out regularly. And want to be on a fast once or twice a week.
If you fall into this category, the next question is, for how long should you be on a VLCD? Find out in the next section.
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Here Are Some Healthy Dinners To Add To Your Low Calorie Meal Plan:
Further in this article under Sample 1200 Calorie Mean Plan Menu section Ill share a printable 1200 calorie diet plan using all the following recipes.
See the section above to learn how to divide your 1200 calorie diet into 3 meals and snacks. This section will give you some free recipes for your 1200 calorie meal plan.
In the Sample 1200 Calorie Mean Plan Menu section below, theres a printable 1200 calorie diet plan using all the following recipes.
The Best Diet Plan For Weight Loss
No single food provides all the calories and nutrients that the body needs to stay healthy. Thats why a balanced diet consisting of macronutrients like carbohydrates, protein, and fat along with micronutrients such as vitamins and minerals, is recommended.
The best Indian diet for weight loss is a combination of the five major food groups fruits and vegetables, cereals and pulses, meat and dairy products, and fats and oils. Furthermore, knowing how to divvy up the food groups, allocate portion sizes, and the best/ideal time to eat is also equally important.
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Personal Experience With A Very Low Calorie Diet
I have done a very low calorie diet myself. My friend also has done the same diet. We differ only in how long we did the program.
I did the VLCD for 30 days and my friend did his for 60 days. However my friend took a 30 day break in between his VLCD phases.
Mikes results can be found here- Mike lost 30 pounds in one month
Can It Help You Lose Weight
Creating a calorie deficit is necessary for weight loss. Cutting calories by 500750 calories per day, as some health professionals advise, is likely to encourage weight loss, at least in the short term.
Many studies have shown that following low calorie diets, including 1,200-calorie diets, can promote weight loss.
For example, a study in 2,093 people with obesity demonstrated that a medically supervised 1,200-calorie meal replacement diet resulted in an average fat loss of 4.7% over 12 months
In another study, adults followed a commercial weight loss program that provided either 500, 1,2001,500, or 1,5001800 calories per day.
After 1 year, those on the 1,2001,500-calorie-per-day diet experienced an average weight loss of 15 pounds . However, 23% of the 4,588 people following the 1,200-calorie diet dropped out of the study
Studies have found that while initial weight loss using low calorie diets like 1,200-calorie diets is typically rapid and substantial, its often followed by greater weight regain, compared with diets using only moderate calorie restriction.
In the commercial weight loss study mentioned above, the researchers observed that rapid weight loss during the first 3 months was associated with greater regain during the 9-month weight loss maintenance phase in all three of the diet groups
Although following a low calorie 1,200-calorie diet is likely to result in weight loss, the chances of keeping the weight off are slim.
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