BEST WEIGHT LOSS PLAN BY DIETICIAN MEHAK: ARE YOU MAKING UP YOUR MIND ABOUT WEIGHT LOSS AND SEARCHING LOTS OF CONTENT ON THE INTERNET? BUT DIDN’T YOU FIND THE BEST CONTENT FIT FOR YOU? WHEN YOU DECIDE TO CHANGE YOUR DAILY LIFESTYLE, YOU HAVE TO MAKE IT CLEAR YOU NEED MORE CONTROL TO GET A PERFECT AND HEALTHY LIFESTYLE. ALL YOU HAVE TO DO IS START EATING HEALTHY FOODS. HOWEVER, GIVEN OUR FOOD CULTURE AND DIETARY HABITS, THIS CAN FEEL LIKE AN IMPOSSIBLE CHALLENGE IN INDIA. A TYPICAL INDIAN MEAL, FOR EXAMPLE, IS HIGH IN CARBOHYDRATES AND SUGAR – WE EAT A LOT OF POTATOES, RICE, AND SWEETS. DT. MEHAK WILL FIND YOU WELL WITH THE HELP OF A DIETICIAN’S WEIGHT-LOSS PLAN, AND YOU’LL DISCOVER THAT THE BEST INDIAN DIET PLAN CONSISTS OF FOODS THAT YOU ALREADY HAVE IN YOUR KITCHEN AND WILL ENABLE YOU TO LOSE WEIGHT BY MAKING A FEW CHANGES TO YOUR DIET.
The US National Institutes of Health recommends weight loss for overweight people (defined as having a body mass index of 25–29 kg/m2) with a high waist circumference or with 2 or more risk factors for cardiovascular disease and other comorbidities. The position of the US Preventive Services Task Force is that clinicians should screen all adult patients for obesity and offer intensive counselling and behavioural intervention to promote sustained weight loss. The Canadian Task Force on Preventive Health Care recommends weight reduction for adults with a body mass index greater than 27 kg/m2 and at least one obesity-related disease. The National Institutes of Health suggests a reduction of 10% in body weight as an initial goal. A weight loss of 5%–10% has been shown to reduce the risk of heart disease and stroke.
IS THE NUMBER OF CALORIES YOUR BODY REQUIRES INSUFFICIENT?
After all, four samosas (600 calories), two slices of pizza (500 calories), and two gulab jamuns (385 calories) may be within your daily requirement of 1500 calories. Still, 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 necessary for good health. Throughout this blog, you will get detailed information about the Best diet plan for weight loss by Dt. Mehak Khattar, and get deep knowledge about the 7 day diet plan for weight loss.
7 DAY DIET PLAN FOR WEIGHT LOSS BY DIETICIAN MEHAK
After getting up in the morning, have 2 glasses of lukewarm lemon water and add a pinch of black pepper powder. After getting fresh, have 2 tablespoons of overnight soaked kala chana, then any fruit like an apple or guava.
|What to eat? (Weight Loss Diet Chart)
|8:30 – 9:00 AM
|Breakfast: 1 Sattu Chilla+ any chutney OR 1 moong dal chilla (stuff little paneer in it) OR a Bowl of vegetable poha
|If you want to drink tea, wait 30 minutes after breakfast and add 1 tablespoon sugar.
|A bowl of papaya.
|1:30 – 2:00 PM
|Lunch: 1/2 roti with any sabzi or dal (Twice a week) or a Bowl of vegetable Dalia (twice a week) or 2 palak oats dosa + any dal or chutney (thrice a week).
|A small bowl of curd or a glass of namkeen chach.
|A cup of green tea with a small katori of bhuna chana
|Whole multigrain roti + any dal
|Half an hour before going to the physical exercise, eat a banana (have it only if you feel hungry before going to the exercise, otherwise, do not).
|After walking and exercising, drink a glass of chia seed water (you can eat dinner 30 minutes after returning from the exercise)
|1 paneer roll (apply green chutney to a thin roti and saute vegetables such as broccoli, corn, onion, carrot, and capsicum, then add 50 grams of sauteed paneer (add spices while cooking vegetables+ panner like mixed seasonings+ salt pepper) and serve with 1 tsp ketchup (Thrice a week) Alternatively, a bowl of roasted soya (twice a week) or a bowl of any dal plus a bowl of rice (Twice a week).
INCLUDE THESE HABITS THAT 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. Regularly spacing your meals prevents acidity and bloating while also preventing hunger pangs. So, kick the junk food habit by incorporating healthier snacking options into your Indian diet.
- Eat dinner early: Indians eat dinner later than other cultures worldwide. Since metabolism slows down at night, a late dinner can lead to weight gain. Experts advise eating your last meal of the day by 8 p.m.
- Drink plenty of water: How does drinking more help you lose weight? For starters, it’s zero calories. Also, drinking a glass of water can help curb hunger pangs. Drink six to eight glasses of water per day to lose weight. You can also find a list of drinks that will help you lose weight here.
- Consume a lot of fibre: A person requires at least 15 gm of fibre per day to aid digestion and heart health. Fibre is found in oats, lentils, flax seeds, apples, and broccoli.
FREQUENTLY ASKED QUESTIONS (FAQS)
WHICH INDIAN FOODS ARE BEST FOR LOSING WEIGHT?
There is no single best Indian food for losing weight; any whole food found in its natural state, such as dals, pulses, nuts, seeds, spices, and so on, can be used to lose weight.
IS DIETITIAN MEHAK HELP WITH A FAST WEIGHT-LOSS DIET PLAN?
Yes, Dietitian Mehak will help you to reach the losing weight goal; she will provide you with the proper diet plan to make your health fit, and you should concern with Dietitian Mehak.
IS IT POSSIBLE TO LOSE WEIGHT BY EATING BANANAS?
Bananas are high in fibre, which slows digestion, makes you feel full, and aids in weight loss. However, because bananas are high in calories, one should limit their consumption.
HOW MUCH EXERCISE IS REQUIRED TO LOSE 5 KG?
It would be best if you jogged for a minute at 8km/hr, then ran for a minute at 12km/hr, and then jogged for another minute at 8km/hr. This workout can be done 5 times. If you can pull this off, you could lose more than five kilogrammes in a month.
WHAT EXACTLY IS A WELL-BALANCED DIET, AND HOW CAN IT AID IN WEIGHT LOSS?
A well-balanced diet includes all food groups in the proper proportions in your meals. The nutrients in the diet will speed up the metabolism and provide enough energy.