Best Diet Foods For Weight Loss!
Weight loss, diet and exercise are all interrelated to one another. If you want to lose weight effectively, you need to not only exercise but keep a tab on what you eat after you burn those calories in the gym. Diet plays a 70% role in making your weight loss an effective one. But we all have different dietary needs and therefore call for customised meal plans which suit our body. Once you determine the number of calories you have to consume in a day, it becomes easier to chart out a plan.
The Eat Sheet
To get a 10 out of 10 on your weight loss, do make note of the following 10 steps before you start your meal plans.
1. Eat within the first hour of rising.
2. Drink 8 to 12 glasses of water a day.
3. Each meal plan has four main meals (breakfast, lunch, evening snack and dinner).
4. Anything else you eat in between has to be taken from the ‘Filler List’ at the end this chapter. Please choose only one filler at a time between your main meals. Your evening snack should be a combination of filler items (as per your meal plan).
5. Of the fillers you need to have between meals, vegetable juice must be one of them (certain vegetable combinations may not be allowed depending upon individual blood and urine analysis. Please check this with your doctor.).
6. No sugar, honey, artificial sweeteners, gur, nuts, dry fruits, fried food, cheese or dessert are allowed in this phase of weight loss.
7. Try to make breakfast with no oil. Also, you won’t be able to consume any fat apart from oil. So your meal plans cannot include ghee, khoa or butter.
8. You can substitute one katori dal with 2 pieces of chicken (leg and thigh) or 2 palm-sized pieces of fish. 9. All fruits except bananas allowed. 1 serving = 100 grams. However, fruit juices are not allowed.
10. Peas and potatoes should be no more than 100 grams per day.
Fillers
1. 2 biscuits (Marie/ KrackJack/ Glucose/cream crackers/ Monaco)
2. 1 medium-sized diet khakra
3. 1 medium-sized idli
4. ½ medium-sized sada dosa
5. 17 grapes
6. 6 to 8 strawberries
7. 2 to 3 plums
8. 18 to 20 cherries
9. 4 medium slices pineapple (diameter of the slice is approximately 3 inches)
10. 1 medium-sized orange/ apple/ pear
11. 6 to 7 lychees
12. 1 bowl watermelon/ muskmelon/ papaya
13. 1 bowl skimmed-milk curd
Snack, But Smartly
Grazing between meals used to be on the weight-loss hit list. But nutritionists now know that it's better to satisfy a craving with healthy grub than ignore it and risk a junk-food binge later. The best picks are filling, protein-packed snacks, such as one stick of string cheese, a tablespoon of peanut butter on a piece of fruit, or a medium-size bowl of edamame.
Eat A Big, Balanced Breakfast
An a.m. meal made up mostly of carbs and protein with some fat keeps blood-sugar levels steady and hunger pangs away so you're not susceptible to pigging out come lunch, studies show. Opt for something satisfying for your stomach and taste buds — like egg whites and turkey bacon with whole-wheat toast.
Have Fruit Twice A Day
Fruit has no fat and is mostly water, so it'll fill you up while leaving less room on your plate (and in your stomach) for high-cal fare. Don't freak about fruit's carb count — we're talking the good kind of carbohydrates that contain lots of healthy fiber.