A Sample Indian Balanced Diet Plan For Weight Loss. India is one of the world’s richest and diverse cultures. With so many festivals and traditional affairs round the year, it is difficult to stay fit and not gain weight. To top it all, we are expected to look fab in that zari sari or any other ethnic wear! Doesn’t that make weight loss one of the biggest concerns? Losing weight is not just about sweating it out for hours in the gym. You also have to be mindful about what you eat.
HCG Diet Plan Help So You Can Do The HCG Diet Successfully. Basics of this 7 day diet: This 7-day fruit and vegetable diet is designed to help you lose between 5-10 pounds in 7 days* as well as undergo a full body detox which. Online programme, organic support pack & FREE copy of the book; AN UNBEATABLE PACKAGE THAT INCLUDES: FREE copy of best-selling G Plan diet book worth £8.99. Yes, I can already feel and see a difference. So far I think what I am doing is working. I am really pleased with this program. The reinforcement helps me keep my.
Having junk and highly processed foods while working out can negate the possibility of losing weight. You have to restrict your calorie intake in order to lose weight. Some health enthusiasts are of the view that Indian meals are creamy and spicy, and hence should be avoided while on a weight loss diet.
However, using the commonly found ingredients along with healthy cooking methods can help you lose weight easily. Ideal Indian Diet Plan for Weight Loss: The Indian diet plan for weight loss should be designed keeping in mind the calorie requirements of an individual.
How The 3 Week Diet Helped Me Lose 37 Lbs After 2 Rounds. My worst nightmare had come true. I felt sick to my stomach when I heard the news. My boss called me into.
The calorie requirement of a person is based on factors like age, weight, gender, health conditions, metabolism and activity levels. You may also need to calculate your BMR (Basal Metabolic Rate) and BMT (Body Mass Index). Basal Metabolic Rate: Basal metabolic rate is the basic minimum requirement of the calories a body needs for its metabolic function. For this the diet should provide minimum calories to the body. Body Mass Index or BMI: Body Mass Index helps to find out how much weight loss is within the parameters of the body. A person should maintain his/her weight according to the height, weight, age and body fat.
Anything above or below the body mass index is an indication of an unhealthy body. Advantages of Indian/ Vegetarian Diet Plan: A healthy and nutritious diet goes a long way in maintaining the overall health. Some benefits of the vegetarian diet include: The practice of eating fruits and vegetables will help to boost the metabolic rate.
You can lose around 5 to 8 kilograms in 1. The vegetarian diet plan will give a natural glow to the skin. It eliminates the toxins from our body, making us feel more energetic.
Does the GM Diet work well for Non Vegetarians? Learn how you can tailor the General Motors diet plan to your specific needs. Are you allergic or don? Information on Dr Atkins' Diet plan including how it works, some sample of Atkins diet menu and recipes. Does the 3 Day Diet plan work? Find out in this diet plan review from WebMD. The Perfect Health Diet. Foreign translations of the original food plate.
A vegetarian diet plan will also help in reducing the flab around our body. Following a vegetarian diet helps to lower the cholesterol levels. Vegetarian diet is devoid of saturated and trans fat. It reduces high blood pressure, thereby preventing hypertension. Weight Loss Foods: The Indian diet plan for weight loss does not require any special ingredients. You can find most of the low calorie and fat burning foods in your kitchen itself. These weight loss foods can also be easily found in the nearest grocery store and can help you lose weight by just cooking them in the right method.
These weight loss foods can be eaten directly or in conjunction with other low calorie foods. Moong dal or red lentils: Moong dal is a favorite of almost every Indian. The dal comes packed with vitamin A, B, C and E, besides minerals like iron, potassium and calcium. This weight loss food is full of fiber, hence people feel fuller after having just a small bowl of this dal. Moong dal is also beneficial for boosting the metabolism and the immune system, thereby protecting the body from fatal diseases. The dal goes best with rice and chapattis. Walnuts: According to a research conducted in the University of Scranton, walnut ranks above almonds, pecan, pistachio and other nuts in helping one loose weight.
A handful of walnut provides twice as much antioxidant than any other nuts. Walnuts are quite high in calories and must be eaten in moderation. Green leafy vegetables: These vegetables are a storehouse of vitamins, minerals, protein, fiber and phytonutrients. Green leafy vegetables include broccoli, spinach, kale, chard, parsley.
Being rich in fiber, Spinach helps to cure constipation by cleansing the digestive tract. Just one serving of spinach will keep you feel full until your next meal. Beetroot: According to several studies, drinking beet juice gives an instant energy boost, allowing you to exercise longer and burn more calories. Beet detoxifies the blood and renews it with minerals and glucose. The vegetable is also high in potassium, folic acid and fiber. The high fiber content in this vegetable eliminates the toxins from the body. Not just the vegetables, beet leaves are also high in minerals and vitamins.
Almonds: Blood sugar level changes also cause the body to make insulin, leading to the deposition of abdominal fats. A study at the University of Toronto found that people who ate almonds with white bread experienced stable blood sugar levels. This weight loss food is also rich in nutrients like monounsaturated fats, folic acid, vitamin E and dietary fiber. Carry a small packet of unsalted almonds for a quick on- the- go snack. Apples: An apple a day not just keeps the doctor away, but also makes you slimmer.
Apple is one of the best weight loss foods. A study at the Penn State University has found that people who ate an apple before every meal, consumed fewer calories than those who had a different snack.
The 4 grams of fiber in apple keeps you full for a longer duration as the body takes a lot of time to break it down. You can use apples in salads, desserts and savory dishes too. Black Beans: Black beans are one of the greatest weight loss foods.
According to a data published in the National Health and Nutrition Examination survey, bean eaters weigh less and have slimmer waistlines. Black beans stay for a longer time in the digestive system, adding to the feeling of fullness and satiety. This aids in weight loss. They also contain soluble, non- soluble fiber and resistant starch, a type of fat burning carbohydrate. The abundance of soluble fiber also lowers the cholesterol and triglyceride levels. Cauliflower: This beautiful vegetable contains several phytochemicals that can fight off the toxic compounds in the body. The presence of thiocyanates, glucosinolates and indoles in this vegetable flushes out toxic waste from the body.
Cauliflower is low in calories too. This versatile food will make a great replacement for heavy foods. Cinnamon: A half teaspoon of cinnamon every day can help you control the blood sugar and prevent insulin spikes. As mentioned earlier, insulin spikes can trigger the body to store fat rather than burning it. The spice also promotes effective blood circulation, helping you get fitter faster.
Add ground cinnamon in your cake dough, or tea and coffee to make the most out of this spice. Turmeric: This Indian kitchen favorite spice is excellent for weight loss.
Curcumin, a phenol found in turmeric prevents the deposition of fat in the body. Adding turmeric to the daily diet can help one lose weight in the long run. This weight loss spice is also effective in soothing gastric inflammation and ulcer. Radish: Cooked radish contains 3 grams of fiber per half cup that can help you stay full and satisfied. This starchy vegetable should not be eaten with rice or bread.
Enjoy radish with tomato and cucumber salad. Garlic: This popular herb is used widely in almost all recipes and gravies. Garlic is an appetite controller, making it perfect for healthy weight loss.
According to a study, obese people who ate this zero calorie spice lost an average of 3. Allicin a compound present in garlic is effective for fighting cholesterol and keeping the blood sugar levels stable. It also fights cancer, cardiovascular diseases and respiratory problems. Lentils: Lentils are the most popular ingredient in any Indian household. It is one of the best belly flattener foods. It prevents insulin spikes that can cause the body to create excess fat in the abdominal area.
It reduces the possibility of a heart attack, stabilizes blood sugar and helps in weight loss. For Vegetarians it is a good source of protein. Bananas: Banana is an excellent fruit to include in a weight loss diet. To lose weight you have to create a caloric deficit. You have to eat more calories than what you can consume in a day. Banana offers healthy carbohydrates that provide more energy to stay active. The high amounts of fiber in bananas help to control appetite in people trying to lose weight.
Potassium in bananas can also help to lower blood pressure. Banana contains tryptophan, a chemical that helps to reduce depression. This prevents people from indulging in comfort eating. Best time to eat this fruit is breakfast.
Tomatoes: Tomato, technically a fruit, goes well with every Indian recipe. The body releases a hormone called cholecystokinin every time you eat tomatoes, which tightens the valve between the stomach and intestine.
The hormone boosts the feeling of fullness, preventing overeating. This low calorie food stabilizes blood sugar and reduces cholesterol. Olive oil: Olive oil contains healthy, monounsaturated fat that improves satiety and keeps you from eating junk food. Polyphenols in olive oil detoxify the unbalanced molecules, strengthening the immune system. Add olive oil to your green salad to increase its antioxidant content.
Cabbage: Cabbage is an excellent weight loss food. The food is low in calories and high in fiber. This weight loss food is an excellent source of vitamin C.
It is ideal for constipation, aging, stomach ulcer and skin disorder as well. Coffee: Caffeine in coffee can raise the metabolic rate by 1. This can burn around 3. People who sip 3 to 4 cups of coffee are 3. Pears: Pears are one of the most fiber rich fruits.
A medium sized pear provides 5. Eating a single serving of this fruit can keep you satisfied for a long time. Seeds: Seeds are a rich source of fiber, protein, vitamins, minerals and omega 3 fatty acids.
Seeds like flax seeds, peanuts, sunflower seeds and pumpkin seeds keep the heart healthy by reducing cholesterol and increasing high- density lipoprotein in the blood. It also strengthens the functioning of bones and brain.
Cereals and whole grains: Cereal and whole grains have ample nutritional value.
The 3 Week Diet Review. Hey everyone it’s Maggie here and today I’m finally posting my 3 Week Diet review! After 2 rounds of following this program I’ve finally decided to share my results and let you all know what I think of it.
I felt sick to my stomach when I heard the news. My boss called me into his office.“Maggie, you’re going to have to give the speech this year.”“Crap, why me?!” I thought. No point in arguing with this guy though, he doesn’t listen anyway. But then it dawned on me. I was going to have to give a speech in front of over 5. How was I going to stand up in front of all those people when I could barely even look at myself in the mirror anymore. I was 4. 0 pounds overweight and I looked like a SLOB.
All I wanted to do was lock myself in a room and never come out. I was fat, unhealthy and I just felt like crap all the time. I felt ashamed for letting myself get like this. It was time to finally lose some weight.
This was the wake up call that I needed. So that night as I sat on the sofa with P. J the cat curled up next to me I started Googling the latest ways to lose weight. I must have sat there for hours reading but this only made me feel more confused. What I really needed was a system. And just when I was about to give up and go to bed I saw an ad for the 3 week diet program.
As I sat there looking at the website on my i. Pad I was intrigued. The sound of losing weight so fast caught my attention but I’m not going to lie, I was skeptical. I’d bought weight loss programs like this in the past and they had never lived up to the hype. And when I Googled it I just found lots of useless websites trying to sell it.
They were all like. I needed to be told exactly what to do.
So I went to bed at about 1am that night feeling pretty good about my latest purchase. The very next day I started DAY 1 of the 3 Week Diet program. No point in waiting around. The next 3 weeks were a bit of a struggle I won’t lie. I managed to complete all of the workouts. They only last around 2. I was able squeeze them into my day.
And even though I was really unfit I was still able to do them. You just need to go at your own pace. The only real problem I had was sticking to the diet plan and reducing my calories. When you reduce your calories this can leave you low on energy.
So I snacked a few times, mainly at work when I needed some energy to actually get some work done. Still, I gave it my best shot and I was able to stick to the program pretty good.
Before I knew it the 3 weeks were up and it was time to weigh myself. I could already see that I had lost weight just by looking in the mirror. My face looked thinner and I looked healthier too. I had definitely lost weight but how much? So I pulled out my old digital scales. I was 1. 71 pounds when I started.
So I stepped forward onto the scales and a few seconds later I was pleasantly surprised to see the numbers 1. The 3 week diet had helped me lose 1. I was so HAPPY! I wasn’t done yet though. I still had more weight to lose. So I restarted the 3 Week Diet program. And now that I’d gotten the hang of it round 2 actually went better than the first. This time around I actually lost 1.
That’s almost 1 pound per day! All the people around me who I work with were shocked at how fast I was losing weight. Samantha who sits opposite was well jealous that I was getting more attention than her for once. Everything just seemed to happen so fast. Here’s what I looked like before when I weighed 1. And here’s me now weighing 1.
Thanks to the 3 Week Diet I lost 3. That sounds crazy doesn’t it? I almost can’t believe it myself. And do you know what? After losing weight so fast I even had an entire month to spare before the conference. I went to a spa and got a facial and all that good stuff and according to my friend I looked at least 1. You can read the introduction manual of the 3 Week Diet here: https: //skinnyexpress.
What is the 3 Week Diet program? The 3 Week Diet is basically a short term weight loss program that focuses on losing a lot of weight fast, 2. It lasts 7 days and this is where I lost the most weight. Phase 2 only lasts 1 day but it was so effective that I actually lost more than a pound in one day. Phase 3 lasts from day 9- 1.
I have tried before. To be honest the phase 3 diet sounded quite odd and I almost skipped it. But I promised myself that I would follow the 3 Week Diet to the letter so even though phase 3 sounded weird to me I did it anyway and wow was I surprised when I kept on losing weight. Seriously when you buy the 3 Week Diet and get to phase 3 don’t skip it even if it’s against everything you thought you knew about losing weight because it really works. Phase 4 lasts from day 1. Brian teaches you a powerful way to continue losing weight for the last 9 days. In phase 4 Brain teaches you how to calculate you BMR.
Your BMR is how many calories you need to consume each day to to maintain your current weight. You then take the number of calories you need to maintain your weight and then almost cut it in half so that you’re on a big calorie deficit. I actually thought I knew how to calculate my BMR before I bought the 3 Week Diet but now I realize I was doing it all wrong! In Phase 4 you pretty much become a fat burning furnace.
There is just no way that if you follow the system you wont lose weight. This is where a lot of us store most of our fat.
There’s a section in the 3. WD just for getting rid of fat in these areas. In another section the 3. WD gives you 2 great strategies to open up fat cells, release fat and stop new fat coming in. These strategies help burn the fat you already have and block new fat from coming in.
One of the strategies is a little controversial in my opinion but after doing some research I found it’s actually safe to do. You’ll know what I’m talking about if you’ve read through the 3. WD. I like that the diet plan tells you exactly what to eat each day and when to eat your meals to lose the most weight. It’s all laid out for you step by step. The second part of the 3 Week Diet is all about exercise.
While you can lose weight with the diet program alone, following the exercise program as well will help you burn fat so much faster. The workouts last around 2. The 3 Week Diet workout program focuses on full body resistance training every other day. The reason the 3. WD focuses on resistance training which comprises of exercises such as push ups and squats etc and not cardio (running on treadmill) is because resistance workouts actually burn twice as many calories as cardio workouts. This is because with resistance workouts you actually burn through the glycogen in your muscles more quickly which causes your body to start burning fat for energy.
I think some women are a bit scared to do resistance training because they think it’s only for men and they don’t want to look like a body builder but this just wont happen. After reading through the 3 Week Diet guide I did a bunch of research on this subject and the only way for us women to start building lots of muscle with resistance training is to eat a ton of calories to bulk up or take steroids.
Seeing as we are doing neither the only thing resistance training will help us do is burn fat faster. So don’t be scared of the weights girls! To complete the workouts you will either need a gym membership or a set of dumbbells & a workout bench. Luckily my brother who works out a lot had a set of adjustable dumbbells and a bench he let me borrow. You can get a set up dumbbells very cheap these days especially on e. Bay. Here’s my pair.
And here’s a pic of the bench. With an adjustable workout bench you can set it flat or at an angle. This one costs around $9. Again probably cheaper on e. Bay. Here’s a sneaky preview screenshot of the 3 Week Diet program showing one of the exercises you’ll be doing. The pic is of a man but women like me can do them too. In the 3 Week Diet workout program there is an exercise that targets every major muscle group.
The guide tells you exactly how to do the exercises, how many times to do each one and how long to rest in between. All in all it should take you around 2. And the last part of the 3 Week Diet is called the mindset and motivation manual. This is a section that I think a lot of people who want to lose weight will probably skip because they think that weight loss is all about the diet and exercise but the mental part of losing weight plays a huge factor.
I am so thankful that I didn’t skip this last part because I don’t think I would have completed the full 2. I hadn’t read it. The hardest part about losing weight is dealing with the cravings for all the tasty foods you know you shouldn’t be eating. The 3 Week Diet mindset and motivation manual gives you a great technique that only takes 2. I used this strategy a lot throughout the 2. The manual also has around 2.
It’s actually a fantastic guide so seriously. I think if you follow the system you will see results like I did if you give it your best shot. Here’s a few of my pics. But my results aren’t just about appearance. Weight loss isn’t just about losing weight.
It’s also about your health and the way you feel. Since I’ve lost weight here’s some of the other things I’ve noticed.
I have so much more energy. My skin is a lot clearer. I look a lot healthier. I feel a lot healthier. People seem to treat me with more respect. I get more attention from men.
I’m more social. I’m more confident. I’m less self conscious. I actually got a promotion and a pay rise recently because my boss likes my new energy and how much more productive I am. I can wear nice clothes again. I look younger. And hey, there’s a lot of benefits happening on the inside when you lose weight. Losing weight was the best thing I have ever done for myself.
I only recommend the 3. WD because it worked for me.) . This is fine but it would be nice to have some videos for the exercises in the workouts. But to be honest this really isn’t hat much of a problem. The hunger: If you take the program seriously then this wont be a problem.
Things to Know About No. Diet Plan of 2. 01.
The DASH Diet is the No. America, according to the U.
S. News and World Report's Best Diets 2. Beating out Weight Watchers and the Ornish diet, DASH (Dietary Approaches to Stop Hypertension) claimed first place for healthy eating and was ranked the best diabetes diet (tying with the plan advocated by The Biggest Loser) as well. But if the DASH Diet is one of the best weight- loss plans in America, why have so few people heard of it? Does it have a catch, like the fatigue and mild malnutrition sometimes seen in Atkins dieters? Find out the answers to these and more with a rundown of what to know about the new health plan. From how to get started and what steps to follow, to how it's emphasis on healthy eating may not always lead to weight loss, here are five things dieters should know about the DASH Diet. The Basics of the DASH Diet.
The DASH health plan actually began as a way to lower blood pressure: people were encouraged to eat more fruits and vegetables, cut back on meat and fats, and incorporate blood pressure- fighters into their systems. By designing the diet to have a calorie deficit, however, DASH can also be used as a weight loss program, and has taken off as one this year in the U. S. The diet requires you to eat lots of fruits and vegetables, as well as a good amount of low- fat dairy products, whole grains, fish or poultry, and nuts. In exchange, the diet advises steep cuts in foods high in fat and cholesterol as well as red meat, sweets and salt. In addition to these food pyramid basics, however, DASH dieters must also add foods rich in what the program calls nutrients of concern, things like calcium and fiber that are often lacking in an average American's diet. The DASH Nutrients of Concern are fiber for digestion, potassium for lower blood pressure and decreasing bone loss, calcium for strong bones, blood vessels and muscles, vitamin B- 1.
D for regulating calcium and phosphates in your body. While DASH doesn't offer a tailored exercise plan, it does offer advice for all levels and fitness goals, according to its web site DASH for Health, and encourages a steadily more active lifestyle. It's Easy to Get Started.. The DASH Diet book has been praised by dieticians and everyday calorie counters as an easy program to understand. The DASH Diet is sensible, healthy and effective, one dieter gushed on the web site's reader feedback section.
The book is easy to read, understand and follow. Another reviewer praised the book for showing portion sizes for different calorie levels, something she'd struggled with in the past. This was the first diet that made any sense, she wrote. Nor do potential dieters need to shell out cash for The DASH Diet Action Plan, pioneered by Dr. The National Heart, Lung and Blood Institute (NHLBI), which helped create the program, is offering free guides at 6.
PDF here) and just six (PDF here) pages in length, calculating what dieters should eat and their what their daily calorie count should be based on their age and exercise level. And Harder to Stick To (or Afford). The tricky thing about diet that actually work on changing people's relationship with food is that making those changes are a lot easier said than done. Although DASH doesn't use a points system like rival Weight Watchers, it still demands changes to dieters' routines that aren't easy fixes and require (at least in the beginning) a lot of effort to stick to day by day. Take, for example, May Clinic's guide to using DASH guidelines while shopping. In addition to detailed lists at the start of each week, including planning out meals, drinks and snacks, shoppers must also scour nutrition labels for calories, fat content, vitamins and minerals and protein.
No pre- made meals or free weekly deliveries here. But beyond the grunt work, there's also an issue of price. For dieters or simply those looking to get healthy, buying almost everything fresh and organic can be a big strain on a budget. Even when dining out at restaurants, the complications (and sometimes upped cost) of ordering a healthy meal can end up undoing much of the joy associated with having someone else cook for you.
In the U. S. DASH is Easy to Customize. What it lacks in initial ease, however, it more than makes up for in variety.
The DASH Diet itself emphasizes color, texture and flavor variety simply by the ingredients it pushes. And in contrast to other health programs, this one's easily customizable for Kosher, Halal or gluten- free diets, as well as followers who are vegetarian or vegan.
In fact, according to its web site, the original DASH Diet was modeled off of a vegetarian lifestyle, since vegetarians tend to consume less salt and have lower blood sugars than omnivores. It's a Health Diet, Not a Weight Loss Diet.
The DASH Diet is undeniably the healthiest program out there. In addition to moderate weight loss and lowered blood pressure, DASH may also help lower cholestoral, according to a 2.
Archives of Internal Medicine, which found the diet was associated with a lower risk of coronary heart disease and stroke in women who had reached middle age. The 2. 2- person volunteer panel that chose DASH as the best diet of 2. The diet plan has no known health risks and appears to yield manifold health benefits. The important thing to remember, however, is that the DASH Diet was not designed primarily or initially as a weight loss program, and that those who are looking to shed major pounds should take a long- term view of the program. Because DASH rejects the idea of low- carb diets and puts its emphasis on exercise and changing people's view of their food, the results of a weight loss plan will take longer (though likely be more lasting) than a liquid diet, Atkins or pre- prepared meals from other programs. Too, the program's recommended foods need to be followed according to their recommended servings in order for the program to actually work. Scarfing down a few more fruits and vegetables won't rock the boat too much, but eating a lot of cashews and almonds because the program encourages eating nuts might tip your calorie count for the day, even if the food is healthy.
Related Article: DASH Diet Vs. Weight Watchers, Which is Right For You?