India is the only place where you get a wide variety of food options available.Thus following a proper weight loss diet plan becomes a little difficult.
Starting from panipuri a street food to double cheese pizza from a high end restaurant we have various types of foods which are very high in calories.
Due to lack of time or to satisfy our taste buds we often forget to take care of the calories and follow a proper diet.In this era of health and fitness,it has become a necessity to stay fit and healthy.
When we talk about staying fit and healthy, the first step that we need to take is to lose the excess body fat.
People often confuse themself with weight loss and fat loss,weight loss is reduction in muscles,fats and water level from the body whereas fat loss is reduction of fats only, which is a part of weight loss.
In this article the part of weight loss we will focus on is the reduction of fat percentage from the body.We will provide you with the science of weight loss and a proper diet plan to help you lose weight fast.
- Proteins Carbohydrates and Fats
- Calories in and calories out
- Weight loss diet plan
- Cheat meal
- Workout and exercise routine
- Additional weight loss tips
- Frequently Asked Questions
Proteins,Carbohydrates and Fats
Before we get into a diet plan,it is very important for us to understand macros or macronutrients.
Every bite of food that we consume is made up of three macronutrients that includes proteins, carbohydrates and fats.These macronutrients make up the calories.
The science of weight loss is pretty simple.In order to lose weight you have to be in a calorie deficit.Being in a calorie deficit means eating less than the average amount of calories that are required by the body for daily maintenance.
You can calculate your daily calorie requirement online (just google search daily calorie calculator).
Now since you know how much is your calorie requirement,you need to figure out how much calorie deficit to maintain inorder to lose weight.Ideally maintaining a deficit of 500 calories per day is a healthy way to lose weight.
Say for example my daily calorie requirement is 2000 calories,then in order to lose weight I have to maintain a calorie deficit,let’s say 500 calories per day.Now the remaining 1500 calories that I will consume,it is important for me to understand from where these calories are coming.Here comes the importance of macros.
How much calories should come from each of the three macronutrients?
As important as it is to calculate how much calories we should consume in a day,it is also important to understand how much of these calories come from which source i.e which macronutrient.
Each macronutrient contains different amounts of calories.These calories are calculated per gram of macros that we consume.As a general consumption proportion,the World Health Organisation (WHO) recommends the ratio of each macros in the daily diet which can help us to determine a proper balanced diet.
Approximate calculation of calories per gram and WHO recommended ratio for each of the macros in your daily diet is given below.
|Macronutrient||Calories(approx.) per gram||Calories(approx.) per gram|
Calories In And Calories Out
As discussed earlier the ultimate weight loss revolves around only one thing that is calorie deficit.
There are two ways by which you can be in a calorie deficit.
The first and the the most craving is eating less calories.
The second one and the most ignored is burning excess calories.
“Calories In” means the amount of calories you consume on a daily basis.There is only one source of calories intake and that is food.
The amount of calories that you consume does not depend upon how much you consume but what you consume.
“Calories out” means the amount of calories that you burn throughout the day.
Unlike calories in there are many ways by which you can burn calories.
Firstly your body burns out a good amount of calories to perform its day to day functions.
Another way by which we can burn calories is by performing various physical activities like Swimming,dancing,weight lifting etc.
The ultimate point is that by combining the calories in and calories out we should maintain a calorie deficit in order to lose weight.
Weight Loss Diet Plan
Below i have shared a diet plan for weight loss.
The main focus of the diet plan is on Indian food and healthy food.
Also it will help you feel full throughout the day.
As you wake up, drink 2-3 glasses of water with an empty stomach. It will kickstart your metabolism.
1 Banana with black pepper sprinkled/or any other fruit like apple
2 Besan Chilla with Curd/moong dal dosa/oats/daliya/paneer paratha/chickpeas eggs spinach bhurji/paneer bhurji
[make sure your breakfast is rich in proteins and focus on complex carbs whole grains]
Any fruit /soaked almonds
Semi Brown Rice/roti + Chole/chana/rajma/soya chunks/paneer/chicken breast/fish + Salad + Buttermilk/curd
Green Tea/Black Coffee/dry fruits
Mix vegetables curry + Bowl of dal + 2 multigrain chapati/Dal Chawal/khichdi
[ 1 glass elaichi milk before sleep (optional)]
Keep drinking 1-2 glasses of water between every meal.
Avoid eating anything after 7 PM.
This diet can be consumed by any age group and gender.
Also Read:How to lose weight fast?
Cheat meals are basically cheating your diet.
Once you start following a weight loss diet plan it becomes quite boring for you to eat the same kind of boring food daily.
Also you body becomes habitual to that kind of food and respond slow to the weight loss process.
Therefore it becomes quite important for us to have a cheat meal once a week.
Depending upon your weight loss goal you can have a whole day, a cheat meal day or just one meal once a week where you can eat whatever you want.
However it is advised that even in the cheat meal you should take care of the calories and the macros.
Workout And Exercise Routine
It is important to keep your body active.
Keeping you body active will not only help you burn some calories but will also keep your mind happy.This can help you will feel positive all day.
If you have a very busy schedule then 15-20 minutes of cardio will also work.
But if you are properly dedicated to the weight loss journey then 1-2 hours of workout is recommended.
The best form of workout can be done in the gym.
As it gives both the opportunities of weight training and cardio at the same place.
However it is not necessary that you should only join a gym.
There are various alternatives like swimming or any other sports like badminton and football.
You can also go with dance and zumba.
A combination of two activities can give the best results.
Also Read: 15 Exercises to lose weight at home
Additional Weight Loss Tips
- Avoid sugar in any form.If you still crave for sugar try to consume it in the form of fruits.
- Avoid processed foods and eat only freshly cooked food.
- Use olive oil for cooking.
- Drink Green Tea or black coffee but in limited quantity.
- During odd hours of the day when you feel hungry, eat healthy snacks like Nuts/roasted peanuts/peanut butter and roti/makhanas
- You can use desi ghee as it contains healthy fats.
- Avoid eating anything after 7 PM.
- Drink 2-3 litres of water everyday.
- Avoid white flour (maida).
- Try to go for a walk after dinner for about 30 minutes.
Check This:Sara Ali Khan Weight Loss Journey
To Start with your weight loss journey,Understand the concept of calories and macros.
You should focus on the amount of calories you consume.Every day you should maintain a calorie deficit.
There are various apps and websites which can help you calculate the amount of calories you eat throughout the day.
To lose weight in a healthy and effective manner do not skip meals.Follow a proper diet chart.Remember what foods to eat and what foods to avoid.
Make sure your diet is high in proteins and focus more on multigrains.
A little exercise or any other physical activity along with the diet will show faster results.
Follow the additional tips along with the diet and you will start seeing the results within the first month itself.
“Don’t get demotivated weight loss takes time”.
Frequently Asked Questions
You can but exercise is recommened as it will boost your weight loss journey.
You can lose on an average 5 kgs a months by following a proper diet plan and maintaining a caloric defecit of just 500 calories each day.
Weight loss is a long journey.Sometimes you see results faster and sometimes it takes.Be patient and stay motivated.It will take time.
Hey! My name is Neeraj.20 Years old young and energetic.I love to explore the internet and learn new things.My passion is towards blogging and digital marketing.I am doing Graduation in commerce.