1. Do not skip breakfast and eat a high protein breakfast.
2. Drink water before meals.
3. Don't skip your meal and eat slowly.
4. Drink sufficient water.
5. Eat high fibre foods .
6. Do not take junk food.
7. Cut down alcohol.
8. Choose a smaller plate.
9. Read food levels.
10. Plan your meal.
11. Cut back on refined crabs.
12. Do not ban foods.
13. Move your body everyday. That means do exercise daily two times.
14. Eat small meals again and again.
15. Get good quality sleep. Atleast 7-8 hours.
DIET PLAN
Food to be avoided:
Sugary drinks, white bread, candy, fruit juice, pastries, cookies, cakes, alcohol, icecream, pizza, soda water, high calorie coffee drinks, sugar, french fries, potato chips, avocado, grapes, banana, mango, dry fruits, baked food, white pasta, white rice, sweetened yogurt, processed food (biscuits), maida, chocolates, fried foods, fatty red meat, processed meat, canned soup, muffins, bottled smoothies, soyabean oil, burgers, restaurant foods, pancakes,energy drinks, jam, jelly.
Food to be taken:
Eggs, green leafy vegetables (spinach,kale), chicken breast, fish, cruciferous vegetables ( broccoli, cabbage, brussels, sprouts, cauliflower), nuts( almonds, walnuts, pistachios), fruits ( apples, pears, papaya, Oranges), whole grains ( oats, quinoa, brown rice), legumes ( black beans, lentils, kidney beans), home made veg & chicken soup, flex seeds, dark chocolates, cottage cheese.
Diet chart:
Upon waking - drink 1glass of warm lemon water with honey and ginger juice.
Breakfast- include egg white with brown bread toast, 1 cup of green tea or black coffee without sugar.
Or......
One medium size bowl oats with skimmed milk.
Or.......
Protein shake with green tea without sugar.
After breakfast- 1 glass of coconut water.
Or...
One orange or... One apple.
Lunch- green salad (one plate), curd(one medium size bowl), brown rice ( one small cup), dal ( one small bowl) and mixed vegetables ( 1 medium bowl).
Or......
2 chapaties , dal (one small bowl) , one piece small fish ( 60gm), salad one plate, curd one medium bowl.
Dalia with mixed vegetables one medium size bowl. Curd one medium bowl.
Evening snacks - 4 almonds and 2 walnuts and 1cup green tea or herbal tea without sugar.
Or.. roasted flex seeds. Or.... Roasted checkpeas. Or .. sprouts salad one small bowl. Or one glass of lemon water.
Dinner- one medium size bowl chicken with mixed mixed vegetables soup or mixed vegetables soup, salad.
Or.......
Jowar roti / multigrain roti two pieces and mixed vegetables curry one bowl ( 100gm).
Or.....
Two chapaties with cauliflower salad .
Bedtime: 1cup of warm skimmed milk with one pinch of turmeric powder.
DIET TO LOOSE WEIGHT
Reviewed by Dr. Chandan
on
February 07, 2022
Rating:
Reviewed by Dr. Chandan
on
February 07, 2022
Rating:
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