Yoga Classes in Jaipur

Expert-Approved Diet Chart for Weight Loss

Needless-to-say, the key to shed those extra pounds is to eat less and workout more. You need to plan out a balanced diet. Rather than cutting out on meals, spread those out into five smaller meals per day.

Lean meats like flank steak and chicken can substitute for fatty red meats. Prefer whole grain bread and pasta instead of white flour products. Healthy oils like olive oil and canola oil are better choices over butter or margarine. Eat more fruits and vegetables and drink a minimum of 10 glasses of water a day. Involve in rigorous physical activity. Hit the gym!

A few general advice that will go a long way

Thinking of weight loss? Drink a glass of lukewarm water with honey and lemon juice in the morning. Next breakfast, which happens to be the most important meal of the day. It curbs you from choosing the wrong foods later in the day.

The biggest meal of your day is lunch when your digestion is at its peak. It should be a well-planned mix of proteins, whole grains or dairy products and starchy carbs in the right portion.

For dinner, pick foods with a high satiety value that keep you full for longer and avoid midnight binging. Your plate should be high in vitamins, minerals and low in carbs. Enjoy two healthy snacks mid-morning and mid-afternoon at 150-calories each.

Ideal Vegetarian Diet Plan

Breakfast (200-300 calories)                                                                                                                                  

  1. Sugar-free muesli, dried apricots, strawberries, and skimmed milk
    2.    Fruit salad with low-fat natural yogurt and oats
    3.    Beans, mushrooms, and tomatoes on toast
    4.    Vegetable poha or upma with fruits and skimmed milk
    5.    Wheat bread slices with paneer and a banana

Lunch (300-400 calories)

  1. Chapatti, brown rice, salad, boiled beans, dal, and curd
    2.    Hummus, crudites, and pitta
    3.    Fresh lentil soup, oatcakes, and an orange
    4.    Cottage cheese and avocado on rye
    5.    Mixed vegetable rice and buttermilk

Dinner (400-500 calories)

  1. Vegetable tagine with chickpeas and raisins
    2.    Vegetable biryani with carrot salad and a slice of cantaloupe melon
    3.    Brown rice, salad, boiled soybean, dal, and curd
    4.    Jacket potato with baked beans, salad, and fat-free dressing
    5.    Mushroom, walnut, and tomato baked peppers

Ideal Non-Vegetarian Diet Plan

Breakfast (200-300 calories)

  1. Two poached eggs and tomato on wholemeal toast
    2.    A slice of wholemeal toast with scrambled eggs and grilled tomatoes
    3.    Two hard boiled eggs and two slices of brown bread
    4.    Scrambled eggs with spinach and brown bread toast
    5.    Vegetable oats with two eggs, four almonds, and vegetable juice

Lunch (300-400 calories)

  1. Chapatti, rice, fish curry with salad and buttermilk
    2.    Tomato soup, roasted chicken, salad with chapatti and pear
    3.    Ranch chicken pita with plum on the side
    4.    Roasted chicken with sweet potatoes and chickpeas
    5.    Five-layer ham sandwich with arugula, tomatoes, cucumbers, and pickled vegetables

Dinner (400-500 calories)

  1. Fish, steamed broccoli and fat-free ice cream
    2.    Chapatti with grilled chicken and pineapple slices
    3.    Brown rice with lamb curry and mixed sautéed vegetables
    4.    Chicken-pesto sandwich with tomato salad
    5.    Shrimp fried brown rice with veggies

Healthy Snacks (150 calories)

  1. Low-fat vanilla yogurt topped with berries
    2.    One 100-calorie mini bag popcorn
    3.    One medium apple and 12 almonds
    4.    Fat-free vanilla pudding cup topped with berries
    5.    One cup strawberry sorbet
    6.    Iced grapes with cheddar cubes and celery
    7.    Crispbreads with Nutella
    8.    Alcoholic drinks
    9.    A bowl of fruit salad with low-fat natural yogurt
    10.    One slice of wholemeal bread, toasted with 2 tsp honey

Portion size

  • Carbs (cereal, rice, pasta, potato) – 1 portion for each major meal (One clenched fist)
    •    Protein (tofu, beans, pulses) – 1 portion for each major meal (Palm-sized)
    •    Whole-grain products – As snack/ part of a meal (Three+ ounces)
    •    Meat, fish & poultry – As part of a meal (Size of the palm)
    •    Cheese – As snack/ part of a meal (Two of the thumbs)
    •    Nuts & seeds – As snack/ part of a meal (One cupped hand)
    •    Butter & spreads – 2-3 times a day (Tip of the thumb)
    •    Savories (popcorn, chips) – As snack/ treat (Two cupped hands)
    •    Desserts (brownies, sweets) – As an occasional treat (Two medium sizes)
    •    Ice cream – As an occasional treat (One scoop)
    •    Dairy (milk, buttermilk) – Three cups

A comprehensive guide to calorie intake in kids

The National Heart, Lung and Blood Institute recommends standard calorie intakes for healthy weight maintenance.

  • Kids between 2 and 3 years – 1,000 to 1,400 calories per day;
    •    Girls between 4 and 8 years – 1,200 to 1,800 calories per day;
    •    Boys between 4 and 8 years – 1,400 to 2,000 calories per day;
    •    Girls between 9 and 13 years – 1,600 to 2,000 calories per day;
    •    Boys between 9 and 13 years – 1,800 to 2,600 calories per day.

With child obesity increasing at an alarming rate, engage kids in at least one hour of physical activity daily.

General tips to fight obesity

  1. Eight hours of sleep is important

Modern researchers have identified that lack of sleep may cause many significant changes in the body while also contributing to unhealthy weight gain. Sleeping in harmony with the sun’s rhythms is vital. According to Ayurveda, the ideal time to sleep is between 10 p.m. and 6 a.m. Optimize your sleep schedule accordingly.

  1. Exercise every morning

Move your body as much as possible. Exercise whenever you get the time, be it in the morning, afternoon, or evening. However, there are certain added advantages of exercising in the morning. It affects the body’s circadian rhythm leading to better sleep quality. Good sleep takes care of the hormones that control appetite, rejuvenate them and increase the body’s capacity to burn more fat in the process.

  1. Include the six taste of Ayurveda

Ayurveda recognizes six distinct tastes or rasas required by the body to repair any imbalance viz. sweet, sour, salty, bitter, pungent, and astringent. Adding these to our meals help maintain nutritional balance and good health. Sweet (wheat, rice, dairy, cereals, dates etc.) builds muscle, sour (lemon, vinegar, tamarind etc.) cleanses the body, salty (sea salt, tamari, black olives, etc.) stimulates digestion, pungent (ginger, onions, garlic, mustard, etc.) stimulates metabolism, bitter (raw green vegetables, turmeric, etc.) detoxifies the body and astringent (green grapes, pomegranates, cranberries, etc.) pacifies inflammation.

  1. Eat your largest meal at lunchtime

Ayurveda mentions digestion as a very important concept especially when you are trying to lose weight. Lunch should be the heaviest and largest meal of the day. Eat 40 percent of your daily calories at noon. This meal should be an adequate mixture of protein, fiber, and healthy fats. At night, eat less. It will make you sleep soundly and let your body attend to functionalities of detoxification and rejuvenation rather than the digestion.

If you have been following all these weight loss tips and implementing major lifestyle changes, and still not being able to hit the normal weight mark, it is time you see your physician. You may have to consider the possibility of hormonal imbalances caused by thyroid, sex or stress hormones. Get them checked. Inform your dietician or yoga class instructor so that he can plan out accordingly.

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