How frustrating it is, when you are unsuccessful in getting a shape and body that you probably dreamt of. There are multitudes of ways which an individual may adopt to get a perfect physique. We are proud of our Indian spices and its natural tendency of increasing cholesterol, but this is true as well, that they contain certain minerals and nutrition, which help to burn our fats and aids in weight loss.
Well, you don’t have to worry, if you are an Indian food and health conscious too. However, it is always recommended to break your 3 time meals in 6-9 time meals, so that the digestion and metabolism rate is strong and helps you lose your weight faster. This below chart will help you reduce your weight provided you follow it for 4 weeks continually-
WEEK 1
Early Morning | A cup of warm green tea, 1 fruit of your choice + 3-4 mixed seeds such as watermelon, flax, sesame, melon to name a few. |
Breakfast | paneer/Veg sandwich with mint chutney / 2 idlis with sambar/roti with dill leaves and sambhar / 2 egg omelette with 2 brown bread slices / 2 multigrain mixed vegetable parathas + 1 glass of vegetable juice of your choice (sugarfree),4 walnuts and 2 dates / Fruit of your choice/tender coconut water with malai. |
Pre-Lunch | 1 plate of preferred salad with vinegar dressing. |
Lunch | 2 multigrain roti / 1 Katori red or brown rice + 1 bowl dal / pulses like rajma / Egg bhurji / non-veg dish (boiled or steamed) + 1 bowl low-fat curd. |
Mid-Evening | 1 glass of tea or coffee / 1 glass buttermilk. |
Snack | 1 fruit of your choice /1 bowl Sprouts bhel. |
Dinner | 1 bowl chicken gravy + 1 bowl rice / 2 multigrain rotis + salad + 1 bowl low-fat curd / 1 bowl vegetable dalia upma or 1 bowl of salad or soup. |
Post-Dinner (if you are up late) | 4-5 pieces of nuts/ 1 glass warm low-fat milk. |
Early morning: a cup of warm green tea, 1 fruit of your choice + 3-4 mixed seeds such as watermelon, flax, sesame, melon to name a few.
Breakfast: paneer/Veg sandwich with mint chutney / 2 idlis with sambar/roti with dill leaves and sambhar / 2 egg omelette with 2 brown bread slices / 2 multigrain mixed vegetable parathas + 1 glass of vegetable juice of your choice (sugarfree),4 walnuts and 2 dates / Fruit of your choice/tender coconut water with malai.
Pre-lunch: 1 plate of preferred salad with vinegar dressing.
Lunch: 2 multigrain roti / 1 Katori red or brown rice + 1 bowl dal / pulses like rajma / Egg bhurji / non-veg dish (boiled or steamed) + 1 bowl low-fat curd.
Mid-evening: 1 glass of tea or coffee / 1 glass buttermilk.
Snack: 1 fruit of your choice /1 bowl Sprouts bhel.
Dinner: 1 bowl chicken gravy + 1 bowl rice / 2 multigrain rotis + salad + 1 bowl low-fat curd / 1 bowl vegetable dalia upma or 1 bowl of salad or soup.
Post-dinner (if you are up late): 4-5 pieces of nuts/ 1 glass warm low-fat milk.
WEEK 2-
Early morning: 10 ml wheatgrass juice + 5 to 6 almonds and walnuts.
Breakfast: 2 medium vegetable uttapam with sambhar / 1 bowl vegetable dalia upma + chutney / 2 medium paneer, oats and ragi dosa with sambar / 1 bowl fruit, flaxseed and oats porridge / 1 bowl red rice or brown rice pulse-mixed pongal + 1 bowl sambar / 1 sprouted red rice poha + 1 glass vegetable juice of choice.
Mid-morning: 1 glass Whey protein shake with milk / assorted fruit platter / Trail mix/Tender coconut juice with the malai.
Pre-lunch: 1 bowl minestrone soup with more veggies and less pasta.
Lunch: 2 multigrain roti + 1 bowl vegetable subji / non-veg subji + 1 bowl boiled pulse chaat (rajma, chana, black chana, green moong etc) / 1 bowl red or brown rice + 1 bowl mixed vegetable sabji + 1 vegetable egg omelette.
Snack: 2 multigrain flour khakras / 1 fruit of your choice + 1 cup green tea / Trail mix with mixed seeds.
Dinner: 1 bowl vegetable brown rice basmati chicken biryani/ vegetable pulao + 1 bowl vegetable raita + 1 bowl vegetable or chicken salad of choice / 1 bowl steamed red rice + 1 bowl mixed vegetable sambar + 1 bowl non-veg / vegetable sabji + 1 bowl salad of choice / 2 multigrain roti + 1 bowl mixed spiced dals / fish curry + 1 bowl curd.
Post-dinner (if you are up late): 1 glass of whey protein shake if missed during snack or simply a glass of warm milk.
WEEK 3-
Early morning: 10 ml Spirulina or green leafy veggie juice + 1 fruit of your choice
Breakfast: 1 bowl vegetable sprout poha with chutney / 3-4 dal paddu with sambhar / 2 oats idli + sambhar / 2 methi paratha with low-fat curd / 2 mixed vegetable adai uttapams + 1 bowl mixed veg sambar.
Mid-morning: 1 fruit of your choice/fistful of Assorted nuts / 2 tbsp of trail mix
Pre-lunch: 1 bowl sprout salad of choice / 1 bowl mixed veggies chunky soup.
Lunch: 2 multigrain roti + 1 bowl veg or non-veg (seafood, fish, chicken) subji of choice + 1 bowl of thick dal / 1 bowl red rice + 1 bowl mixed vegetable sambar + 1 bowl sabji + 1 bowl low-fat curd.
Snack: Til or peanut chikki with 1 cup spirulina and mixed veggie juice.
Dinner: 1 bowl fruit and veggie mixed salad of choice + 2 bran rotis (wheat roti or oat bran) + 1 bowl of non-veg subji / 1 bowl red rice or brown rice + 1 bowl dal + 1 bowl curd.
Post-dinner (if you are up late): 1 glass of whey protein shake.
WEEK 4-
Early morning: 10 ml Amla juice + 3-4 walnuts and almonds mix.
Breakfast: 2 medium dal parathas (made from leftover dal if any) + 1 bowl low-fat curd / 2 Ragi veggies patties with peanut chutney / 2 small and fluffy vegetable pancakes / 2 parathas + 1 bowl vegetables raita / Paneer and vegetable rice bath (from leftover rice) + 1 bowl curd / 2 idlis with sambar.
Mid-morning: Amaranth seeds chikki / 3-4 dry fruits / 1 bowl cut fresh fruits of choice.
Pre-lunch: 1 bowl sprout salad / 1 bowl grilled chicken or fish salad.
Lunch: 1 bowl millet and dal khichdi + 1 bowl mixed vegetable kadai / 2 multigrain roti + 1 bowl non-veg subji or egg bhurji +1 glass of spiced buttermilk / 2 vegetable millet uttapams + 1 bowl sambar.
Snack: 1 cup spiced boiled corn or 1 corn on the cob + 1 cup coffee, tea or green tea/ 1 Fruit of choice / 1 glass whey protein drink.
Dinner: 1 bowl vegetable and mixed seeds salad + 2 multigrain roti + 1 non-veg sabzi or dal of your choice / 1 bowl red or brown rice + 1 bowl mix veg sambar + 1 egg bhurji.
Post-dinner (if you are up late): 1 glass warm milk.
Final Say
Whatever you eat as your diet, always remember to do some yoga and workouts, before starting up a new day, a great diet with a proper yoga plan, will surely benefit you in the long run. Hence, do not give up, if at any point of time you feel demotivated!
