Diet for weight loss.[Lose 10 kg in just one month]

 Diet for weight loss

Hello friends welcome to Fit Legends. In this Article I will share with you a free diet plan to lose weight. This diet plan is for both men and women, I will walk you through all meals [healthy food] of the day given plenty of meal planning to choose from. Trust me this diet plan is very practical and if you stick to it you will get great results.

lose weight

DIET FOR WEIGHT LOSE

 So you may want to grab a pen and paper because we are starting just now. 

Alright, so the first thing that I suggest you upon waking up is either you have a fat cutter drink the recipe to which is already on our blog or drink a lot of water like if you can drink three to four glasses of water that would be great also follow a mediterranean diet.

 It will kickstart your metabolism which is very essential for weight loss. If you're drinking Indian tea or coffee early in the morning, I'll suggest you rather skip it at this point of time. You can have it later in the day.

Break fast

 Coming to breakfast your breakfast should be low in complex carbohydrates and high in protein low in carbohydrates because it will have a high carbohydrate diet it will ultimately get stored as fat. Now we also want our weight loss to be in the form of fat and not in the form of muscles. So we'll keep protein intake high.

Healthy food

 So some of the healthy breakfast options could be ;-

• First is my favorite customized oatmeal along with three egg whites and one full egg.Now if you're a vegetarian, the only replacement to egg whites I can think of is whey protein isolate. It will also make your oatmeal tastier.

•  Second could be chickpeas, spinach, egg Bhurji.

•  The third could be moong dal dosa.

 The recipes to all three are available on the blog. Now if you are a paratha lover like me, you can have one plain paratha without oil along with an egg white bhurji made of five egg whites and one full egg.

Always use coconut oil or olive  oil to cook food for a weight loss diet.

 If you don't like bhurji You can also make omelet or you can have the same paratha along with 1/4 cup  fat free Paneer bhurji. Now how to make low fat paneer you get skimmed milk from outside and make paneer at home. Trust me it would be tasty, it would be cheap and it would be low in fat. 

Now because we are following a weight loss diet, I'm not including brown bread, because the so called wheat bread that we find in our market is adulterated with Maida, so I'd suggest you to rather avoid it.

 If you want to have it you can have once a week then another option could be whey protein isolate in milk, along with a complex carbohydrate source something like upma so these are quite a few healthy breakfast options. 

Now one hour after breakfast and 40 minutes before lunch, try to drink at least one liter of water. If you're outside.

 Keep a water bottle handy if at all you feel hungry in between breakfast and lunch. You can have one handful of unsalted roasted peanuts along with green tea or Indian tea but avoid sugar if you want to sweeten it you can use natural sweeteners like stevia please remember for weight loss sugar is your number one enemy.

LUNCH

 Coming to lunch, you have unlimited food choices some of are given below. Now start your lunch with salad.

 Now our salad may consist of;-

•  Carrots,

•  cucumbers, 

• Beets roots, 

• cabbage, etc.

 Not only it will give you the essential vitamins, minerals, fiber, but it will also make you a little full. 

This is a great way to eat less now after the salad you can have a small portion of complex carbohydrate along with protein I had recently uploaded an article the almost perfect recipe. 

• 3/4 cup Brown rice along with a protein rich source.

 depending upon if you're a vegan, vegetarian, or non vegetarian, I suggest you to check that then you can also have ,

• Roti along with a 1/2 cup protein rich curry like low fat bunny, lean meat or Soya Chunks.

 now you should not have three or four roties eat a maximum of two rotis You can also have a little ,

• Low fat curd along with it.

 Now eating roti with dal is not a great option when it comes to weight loss. No doubt lentils are high in protein and rich in healthy fats but if they have one gram of protein they will have three grams of carbohydrates. 

 Now combining them with roti or brown rice will make them very high in carbohydrates which will hinder the weight loss process if you want to have a habit with one roti or a little brown rice but make sure you add some protein rich source like roasted paneer grilled chicken or grilled fish.

 I Dunkin six egg whites in the curry or dal This makes it protein rich and balances out the macronutrients then we have already discussed about chickpeas spinach, egg Bhurji and Moon dal dosa. Those can also be incorporated for lunch now again one hour after lunch and 40 minutes before evening snack try to have one liter of water.

EVENING SNACKS

 Now comes the tricky part, the evening snack fruits and vegetables now this is one time when we succumb to outside food because we do not have healthy options with us. Well I'll give you some options. Let's start with simple options.

•  First first could be a small Apple along with green tea.

•  Second could be two handfuls of roasted chickpeas. One handful of unsalted roasted peanuts and green tea.

•  The third option could be makhana which are also known as lotus seeds along with Indian tea or green tea .

• The fourth option could be a boiled chana chart. Now I have already shown you how to make a sweet potato chart. You can just keep sweet potato out of it if your Channa chart is ready.

•  Fifth option could be banana peanut butter rooty.

•  The sixth option could be a small portion of upma or oats. Then there are some evergreen options like egg white bhurji egg white omelet.

So these are some of the great evening snack options that will help you stay away from the outside food. Now this tightline will work even if you do not exercise but exercising will make the weight loss process faster. And I'm sure you want that.

 I have recently uploaded a full body workout on my blog. It is a great workout if you want to stay fit and what makes it better that you need to join a gym for it. 

Now post workout you should have a small piece of fruit along with a lean protein source. If you're a non vegetarian, you can have six egg whites.

 If you're a vegetarian, you should buy whey protein isolate.

DINNER

coming for dinner. Now all the lunch options that we have already spoken about are very much valid in dinner as well.

 All you can do is you can further reduce the quantity of carbohydrates so you should definitely start with salad, have one roti or little amount of brown rice along with a protein rich curry like low fat funny or Soya Chunks.

 You can also include grilled chicken grilled fish that we have already spoken about. Now before bed if you feel like having something you can have half a glass of warm milk half an hour before going to bed if at all. You also feel like munching on something you can have just a few almonds or Makhane. So friends that conclude this type plan. 

You can follow this diet plan for short term like 3-4 months. If you're working night shifts, you can still follow this type plan. Everything remains the same, only the meal timings change according to your shift timings, always use weight watchers to calculate your BMI, to know how much your body requires calories a day. 

Light Exercises

So friends I hope you found this article helpful. Well if you did to give it a thumbs up. My name is gulam mohiuddin and I thank you so much for visiting my blog.

Answered some important questions.

Q.1 weight lose diet for men and women.

Q.2 7 days diet plan for weight loss.

Q.3 best indian diet to lose weight.

You can also watch a video for weight lose diet ;-yuotube.com/watch

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