Weight Loss Diet Plan Chart

Eating a planned diet plays vital role in maintaining your health and fitness . It maintains the metabolism as well as to lose weight naturally. Basically , Indian diet chart includes six meals a day.

 

Some of the six meals you could follow for any given day.

Breakfast :                Omelet of 2 eggs, multigrain toast with low-fat cheese and black coffee.            

                               2-3 idlis with sambhar.

Morning Snack :      1 cup fresh yogurt , 1/2 apple and 4-5 numbers of almonds or walnuts

Lunch :                    2 rotis without oil/ghee , 1 plate rice with 1 cup dal , 1/2 cup vegetable currry     

                               or chicken curry and 1 bowl salad

Afternoon Snack :    Either one of the four you could follow for afternoon snack

                              1 cup moong bean sprouts , 15 peanuts with salt pepper   

                              and lemon to taste

                              1 cup yogurt with cut fruits.

                              1 apple

                              Cucumber or carrot slices

Dinner:                    Either one of the dinner chart you could follow

                               1 roti ( without oil or ghee), ½ cup vegetable curry, 1 cup   

                               dal and 1 bowl of salad.

                               1 cup rice (without starch),1 cup of dal and 1 bowl of         

                                salad· 1 cup of chicken

                                curry, ½ cup of boiled rice ( without starch), 2 rotis

                                (without oil or ghee) and bowl of salad.

Evening Snack / Before Sleep :  1 glass of Milk

                                                Lime juice

                                                Water Melon or any other fruit.

10 Rules of Indian Diet Chart for Weight Loss

If you are serious to lose weight you could follow the best 10 rules of Indian Diet Chart :

Consume more vegetable and fruits :

Vegetables and fruits are very good for the health as well to keep fitness of the body . You can have fruits at a five times of the day. But do not take food immediately after the meal . Fruits are very good and beneficial if consumed at the empty stomach.

Do not Skip breakfast :
 

When you skip breakfast , you will temp to eat junk foods at the later part of the day. It is a fact that people following a lengthy breakfast are said to maintain the weight of the body .

Do not drink water immediately after the food :

Don't drink water immediately after the consumption of the food. After 30 minutes gap you could drink water . Also before eating meal avoid taking water . This will be the best remedy for reducing belly fats.

Remove Fat From Your Food :

Make sure to avoid fatty foods during regular meals . Processed foods like burgers , pizza and all other oily snack items .

Eat healthy Snacks :

Eat vitamin contented snacks like grated fruits , vegetables . You can take it as a fruit and vegetable salad , one cup of yogurt , cereals and grains .

Do not Starve :    

Starving secretes acids in your stomach and that you will have other health problems like acidity , ulcer and so on . Those who starve has the risk of reduced haemoglobin content . Less haemoglobin content body gains unwanted fats that are unhealthy .             

Finish your dinner 2 hours before Sleep :

Finish the dinner before 2 hours of night sleep .

Restrict your calorie Intake :
 

Avoid intaking of calorie rich content food such as refined carbohydrates which stimulates the insulin hormone and increasing the risk of diabetes and obese problems.

Eat right food at right intervals of time :

Avoid leaving a long gap between every consumption of food . Especially your dinner and breakfast gap will be longer , that's why you should not skip your breakfast.

Limit the Intake of stimulants:

Limit taking stimulants like caffeine , alcohol , refined sugar. Avoid taking coffee or tea at empty stomach , consume it after meals . Start your morning with a glass of water , then you can prefer coffee or tea.

             

Health formulas and tips for Fitness

               

Healthy Eating Formula and Tips

Health is Wealth As quoted how much care we take for eating healthy food daily make our life smooth and no troublesome . Eating habit is a significant fact that every individual must take into living healthy and long life . But today's lifestyle trend leaves no time to intake right proportion of nutrition that one must take up necessarily for fitness and healthy living . Here are some of the Healthy Eating formula that you may follow :

Avoid Eating Junk Food:

These junk foods are lower in fibre , protein , nutrition content . But are higher in sugar and refined grain , which will add extra weight to your body .

In-taking of Junk food cause you many health problems . Among the other health issue diabetes and overweight is the first effect that would be seen in the individuals who are addicted to junk foods.

These foods have been engineered to be “hyper-rewarding,” so they trick our brains into eating more than we need, even leading to addiction in some people

Green Coffee Bean Extract :

Green Coffee Extract may help to lose weight. In fact , 10% of the total body weight could be reduced on taking green coffee bean extract. According to "Diabetes, Metabolic Obesity Syndrome Journal", Green Coffee Bean Extract is an effective metabolic booster and a powerful fat burner.

Without following diet , only by consuming this extract will help you to lose weight fast and Naturally.

The product has an extract, chlorogenic acid, which aids in accelerating the natural weight loss mechanism of the body and slowing the intake of glucose, making it easy for the balancing of blood sugar level.

 
Eat Protein package :
 

Pay attention to the protein package. Fish, poultry, nuts, and beans are the best choices. Fishes have omega 3 fatty acid . Eating fish will have lower risk to heart disease , dementia and Depression . It helps to regulate blood circulation in the body. Have protein contended foods in your regular meals.

Take Fruits and Vegetables and Greens :

Vegetables and fruits are the “default” health foods, and for good reason. Fruits and Vegetables are loaded with vitamins , fibre , minerals which on consuming daily are less prone to heart disease , diabetes , obesity . Greens are considered a complete natural product with 100% Chemical free . Eating greens regularly would extend your life.

Do Exercise :

Walking or Jogging daily make you fit and healthy . Again practising yoga , aerobic , half an hour walk , jogging , cycling , all these exercises will help to enhance your metabolism function in the body .

In fact people who do exercise tend to be healthier than who do not . They are less risk to heart disease and cholesterol gain.

Minimize intake of Added Sugar :

Added sugar is the single worst ingredient in the modern diet. Added sugar are highly found in cool drinks , beverages , Junk foods . Small amounts are fine, but when people eat large amounts, it can wreak havoc on metabolic health .

A high intake of added sugar is likely to have numerous disease like heart disease , cancer , obesity etc..

Avoid Eating Refined Carbohydrates :

In-taking of refined carbohydrates like bleached flours , sugar , rice , cold cereals, are not fit for the health . Reduces the Metabolism mechanism in the body .They are low in nutrients and add sugar to your body making high risk to Chronicle disease such as diabetes , obesity , heart problems and so on.

Lift Heavy Things :

Lifting heavy things can help to stabilize and accelerate the metabolism in the body . The best approach is to go to gym and lift weights . But regular exercise is also as equal to lifting things . Weight lifting strengthens your body and improve fitness.