Obesity causes trouble and embarrassment for anyone. Nobody wants to have a loose, heavy body.
It kills the beauty of your entire personality.Excess obesity not only reduces beauty, but also makes the body the home of diseases.
A good personality is identified by a healthy body. Due to the busy lifestyle, nowadays not everyone is able to take care of their fitness.
But you will be able to be perfect in your work only when your health is good and you are fit. In such a situation, people sweat in the gym for hours to lose weight, do dieting, often take medicines.
While there is no need to do so much to reduce obesity. To reduce your stomach, it is most important that you follow the correct diet chart.
Table of Contents
Vegetable soup
It has been taken care of in the diet chart that you get the necessary vitamins and minerals.
By the way, it will not necessarily be fully applicable to every person.
However, you can also tweak it a bit. When you start losing weight, the weight of all people usually decreases by two to four kilos initially, but later fat is not reduced. So every time you have to make your diet chart more hard than before. Try this diet chart for weight loss and you will definitely make a difference.
By the way, according to the physical structure of each person and the hard work done by him, the requirement of food and drink is different. For this it would be better to remove BMR which will tell how many calories the body needs at least.
To reduce body weight, fewer calories should be taken and for this it is necessary to make a balanced diet chart.
Keeping these things in mind, the brain needs less than 1200 to 1800 calories. Such calories are better transmitted in the body in the form of energy which is not stored as fat.
Keep three main meals, such as breakfast, lunch, and dinner, of 300 to 350 calories.
Keep snacks and other things in the remaining 300 calories.
Use green tea as a beverage. Green tea helps in reducing weight.
Whatever food you eat, all be made of wheat or brown rice. Do not eat refined flour or white rice.
Diet chart for weight loss – diet chart for weight loss
Divide you breakfast, lunch and dinner like this.
Early in the morning: Drink water, if possible, at least two glasses and at most one liter. If the water is lukewarm, then it is a good thing or else you feel fine.
If possible, do the same. It is vomited after drinking about two liters of lukewarm water. If there is no problem of BP, then add light salt to the water. This is very easy, but it would be better to do it in front of any knowledgeable beginner, after that you can do it yourself.
Breakfast: Make oats but they are not instant oats.
Bring a packet of plain oats and add onion, garlic, cinnamon, little bit of mungrel aka nigella seeds, the rest is to be added. You can add vegetables according to the season. If possible, add broccoli or cornflakes and double toned milk or three or four boiled egg whites if you are non vegetarian. If you want, then a lemonade with no sugar. Drink shikanji first, eat eggs later or sometimes you can also have boiled potatoes with curd for breakfast. Add green coriander to it as well.
Brunch: Five to ten almonds, along with coffee or green tea or ginger, basil, cinnamon, cardamom, etc., are sugar free instead of sugar.
Lunch: one bowl of brown rice, salad, lentils, one or two chapatis of multi grain flour.
Evening Tea-Shay: Tea or coffee or green tea with some veg soup or roasted gram. Sprout can also be taken if desired.
Dinner is a bowl of veg soup, a bowl salad, or a large bowl of papaya or a bowl filled with vegetables. It has garlic, onion, or non vegetarian, then three egg white or 150 grams of chicken breast, or two leg grinds.
It is not necessary that you consume these things. It is important that you take the right amount of calories. Along with this, high intake of fluids and exercise will also have to be included in your routine.
What to eat and how to eat to avoid obesity – Weight Loss Foods
To protect yourself from obesity you can eat the following things and get rid of obesity:
Eat salad
Take low calorie food
Include coarse grains
Chewed eat
Honey and lemon
Dairy products, such as yogurt and butter etc.
Nuts like- peanuts and almonds etc.
Citrus fruit
Drink soup
Spinach
Apple
lentils
Oatmeal
Egg
Vinegar
Avocado
Breakfast Veggies: When I’m referring to breakfast veggies, I mean some
red or yellow pepper stripes, cucumber and pickles.
If you want, you can eat celery, green onions (spring onions) and sauerkraut, I eat them with eggs or farmers or cottage cheese. Hey, you can even eat broccoli, cauliflower,lettuce and spinach for breakfast. If you want, you can roast or grill some veggies (eggplant, zucchini and peppers) and have them with savory breakfasts.
Cinnamon: Cinnamon lowers blood sugar, helps maintain insulin sensitivity
and is a very powerful antioxidant. Add it every time you eat oatmeal.
Cocoa: Cocoa consumption is associated with decreased blood pressure,
improved blood vessel health, and improvement in cholesterol levels.
Some people eat dark chocolate; I add it to oatmeal or drink it. Buy unsweetened
cocoa, ideally unprocessed one, because processing at high temperature destroy
healthy ingredients in it.
Nuts and Seeds: Flax should be always ground. Buy flax meal or grind them
with a coffee grinder. Almond is healthiest nut, but you can sometimes eat
walnuts, Brazil nuts or pecan instead.
It’s clever to eat every time a different type of nuts, but remember that almonds are the healthiest ones.
Grilling and Frying: Fry on a little bit of coconut oil in the skillet, 7 to 10
minutes for most of the meat and fish. Don’t overdo it. Don’t grill for too long.
If you don’t like the meat suggested in the recipe, replace it with something
similar. Use beef instead of pork or chicken instead of fish. Think about organ
meats, liver or kidneys, they have more vitamins then meat. If you don’t want
red meat, use chicken. If you crave fried food, dip the meat in beaten eggs
mixture, cover it with flax meal instead of breadcrumbs and bake it in the oven,
it’s delicious!!
Coconut oil: Use coconut oil. Period. Avoid blended vegetable oils, corn oil
and soybean oil. I’m cooking with coconut oil and eat one spoon of coconut oil
once a day because of my low thyroid; to me, it tastes like heaven, way better
than the Bounty.
Coconut oil also fights cancer, it contains MCTs—medium chain triglycerides, who are fighting plaque in the brain.
Plaque in the brain is causing Alzheimer’s disease. Coconut oil also boost metabolism and it’s great for the skin.
Some people experience stomach discomfort when taking a spoon of coconut oil on empty stomach, some even vomit.
If you experience this, eat coconut oil after meal or mix it in a meal.
Extra-virgin olive oil: Olive oil is the healthiest oil you can buy, as it
contains the highest monounsaturated content.
Extra-virgin is the oil that results from the first cold pressing of the olives. Being the purest olive oil, it’s also the most expensive.
But because it has a low smoke point, it should not be used for cooking.
Yogurt and low-fat cheese: Low fat or non-fat Greek (or plain) yogurt is
the only one recommended. If you can’t find Greek Yogurt, use any plain yogurt.
0.5% or 1% fat Yogurt tastes the best, if you ask me. If you want fruit yogurt, add some fresh berries (or frozen) or fruits in the plain or Greek yogurt and add some Stevia or raw honey if you have to.
Doing that, you’ll know what
exactly went into that snack and you’ll avoid industrial chemicals found in fruit
yogurts. Choose low-fat farmers cheese over cottage cheese. When choosing
Cheddar, Colby or Mozzarella, choose low-fat.
Ham: Buy low-fat lean ham or deli meat without sugar added or with the least
amount of sugar.
I don’t advocate eating anything processed, but I figure out that people who are just switching from processed food have to eat something familiar and “almost healthy” and lean ham is one of those things.
Within 2 weeks, I switched from ham to canned sardines.
They’re also processed food, but with the least chemicals and additives and loaded with protein, Omega-3, selenium, phosphorus and vitamin D.
Sardines packed in olive oil are preferred to the one packed in soybean oil. Drain them from excess oil if it’s not olive oil.
Avoid purchasing canned sardines in vinyl-lined cans that contain BPA.
Breads: You would be better off if you avoid any breads, paleo or non-gluten.
If you crave something bread like, try egg based flatbreads recipes, like egg
pancakes, egg muffins or egg pizza crust or Almond/Tapioca flour naan.
Salad Dressings: Store bought salad dressing contain high fructose corn
syrup and soybean oil or canola oil. Forget them. Forever. Superfoods dressing
would be similar to “Italian Dressing” – olive oil/lemon/minced garlic/salt +some herbs.
We’ll call second dressing a “Yogurt Dressing” – half a cup of plain low-fat Yogurt or low-fat buttermilk with olive oil/minced garlic/salt.
Amount of olive oil I’m using is usually 1 teaspoon per person and the rest is added to taste.
Occasionally I would add a teaspoon of mustard or some herbs like basil, oregano, marjoram, chives, thyme, parsley, dill or mint.
If you like spicy hot food, add some cayenne in the dressing. It will speed up your metabolism.
Stir Fry Stir fry meat and veggies in coconut oil.
Add some garlic, ginger and half of the onion cut in wedges and season only with fish sauce.
If you have to,thicken the sauce with tapioca flour or arrowroot flour.
Condiments Forget about Mayo or Tartar sauce (it’s processed food
containing refined soybean oil), Ketchup (contains high fructose corn syrup) or
BBQ sauce (more high fructose corn syrup then ketchup). Healthy condiments
are hummus, salsa, hot sauce, guacamole, mustard and pesto.
Use them sparingly in Phase 1.
Broths: Cook broths and freeze. I cook every few weeks a large pot of chicken
soup and freeze half of it, because I don’t want to eat processed food.
Oatmeal: Buy regular oatmeal, unenriched and not sweetened.
Exotic Superfoods: When people hear that I’m eating only Superfoods they
usually comment “Oh, Superfoods are so expensive” thinking on various
Superfoods in powder form (Spirulina, Chlorella) or Superfoods berries and
seeds (Goji, Chia).
When I explain that I eat regular everyday Superfoods such as kale and avocado, they keep asking have I experimented with exotic Superfoods. Yes I have, but I didn’t wanted to create recipes where such Superfoods are prominently featured or put them in regular recipes because people will complain that recipe ingredients are expensive.
So, I’ll list here how I use various exotic Superfoods:
• I add seaweeds to any soup or stew I make and you can do the same with
Chlorella and Spirulina. They also can be added to smoothies, condiments and
salads. Some people use them in granola recipes or energy bars along with Maca
powder.
• Spike any salad dressing with 1 Tbsp. of Spirulina, Chlorella, Maca or Matcha .
Chlorella has a strong taste (think pond water or horse hay J), Spirulina has
oceanic taste (think seaweed or something fishy), Maca has earthy/nutty taste
(goes well with smoothies) and Matcha is basically a powdered green tea, so you
know the taste. Spirulina and seaweeds taste best in some veggie soup or any
What to avoid to avoid obesity – Foods to Avoid Weight Loss
To avoid obesity, you should not consume the following things:
Foods with high sugar, such as sweets .
High sugar drinks, such as cold drink and sorbet.
High oil foods, such as French fries and chips.
Some weight loss exercises and yoga exercises – some exercises and yoga for weight loss
Along with adopting our diet chart for weight loss, you should also include the exercises mentioned below in your routine:
Take a walk in the morning and evening.
Practice trapping the rope.
Go swimming
Use a bicycle.
Zumba or dance class can also reduce weight.
Apart from exercise, weight loss can also be done by yoga asana, before taking yoga asan, please consult a doctor.
Other tips for weight loss
Breakfast on time – Breakfast is the most important day of the day.
Explain that breakfast in the morning directly affects the metabolism process of our body.
Avoid depression – Depression can also be a cause of obesity, you should also walk or walk to avoid it. Do things that make you happy.
Get complete sleep – Scientists in research have found that lack of sleep can lead to weight gain, because lack of sleep leads to a decrease in the body’s insulin sensitivity and glucose tolerance. This decreases leptin levels in the body, and increases our appetite.
Diet recipe for weight loss – diet food recipes for weight loss
By using diet recipes for weight loss, you can reduce your obesity and avoid many types of diseases. Here we are telling you about some easy recipes which are as follows: –
Vegetable broth
Servings: 6 cups Ingredients
• 1 tbsp. coconut oil
• 1 large onion
• 2 stalks celery, including some leaves • 2 large carrots
• 1 bunch green onions, chopped
• 8 cloves garlic, minced
• 8 sprigs fresh parsley
• 6 sprigs fresh thyme
• 2 bay leaves
• 1 tsp. salt
• 2 quarts water
Chop veggies into small chunks. Heat oil in a soup pot and add onion, scallions,
celery, carrots, garlic, parsley, thyme, and bay leaves. Cook over high heat for 5
to 7 minutes, stirring occasionally.
Bring to a boil and add salt. Lower heat and simmer, uncovered, for 30 minutes.
Strain. Other ingredients to consider: broccoli stalk, celery root
Fruit salad – Ingredients such as – half papaya, one banana, half a little less watermelon, one apple, five to six grapes, lemon, a pinch of salt, a pinch of pepper
How to make
Cut all the fruits into small pieces in a bowl. Finally, mix grapes, lemon juice, a pinch of salt and pepper along with these pieces. Now your fruit salad is ready. Serve.
Vegetable soup – Ingredients such as – a little bit of cabbage, half or a carrot, five beans, lemon, a pinch of pepper, salt, a little celery or its stalks, a beet
How to make
Cut long pieces of cabbage, beet and carrots. Then, cut celery stalks into small pieces. After that cut the beans into small pieces too. Then boil water in a pot and add all the vegetables to it. Allow the vegetables to cook for a while and then take them out in a bowl with water. In the last bowl add lemon juice, salt and pepper and mix the vegetables well.