We often tend to struggle with losing weight. There are some of us who cannot exercise or keep up to a regular workout regime. In such a scenario, trying to lose weight becomes even more difficult. But if you can follow a healthy diet plan, you can easily lose weight too. Here is a diet plan recommended by dieticians for losing weight.
One needs to eat a high protein, low fat and moderate carbs diet to lose fat. One needs to eat 5 to 6 meals in a day instead of 3 big ones and keep in mind not to starve yourself. A fat loss program does not only depend on the food intake but also depends on how much calories you are burning every day through physical activity.
Many people in spite of eating less are over-weight. The reason being, ignorance of the importance of different food groups, nutrients and eating heavy meals only once or twice a day. One should follow a gradual weight loss diet plan instead of a quick weight loss diet plan.
Food consists of three main groups like carbohydrates, fats and proteins. Protein is required every day for proper functioning. Carbohydrates provide fuel for the body. Complex and slow burning carbs are better than simple or sugary carbs. After the body uses the carbs for its energy needs, the rest excess carbs are stored as fat. Similarly, for fats there are good fats and bad fats. Saturated and Trans fat are bad fats which should be avoided. One can follow a sample diet chart given below which is healthy and will also help you lose weight.
Fats to avoid in your diet plan
- High-fat meats
- High-fat dairy
- High-fat salad dressings
- Deep-fried foods
Below is a sample diet which one can follow to lose fat fast in 10 days. The sample below is for one day and one can take clue and devise it accordingly for 10 days.
- oatmeal 1/2 cup / porridge/dalia/puffed rice
- apple 1
- whole eggs 3/ whole grain toast – 2 with baked beans
- banana 1
- protein bar low fat/sugar/high protein
- protein shake
- grilled chicken 1 portion/ lentils, legumes, paneer gravy
- brown rice 1/3 cup
- mixed veggies
- yogurt 1/2 cup
- protein shake
- lean steak 1 portion/paneer/mix veggies with curd dressing/vegetable soup
- sweet potato 1
- steamed carrots
- skimmed milk half cup
Another thing to keep in mind while planning a diet to lose fat is not having any cheat meals specially wherein you overeat. Instead try to incorporate a favorite item in limited portions every day or every alternate day. This is because after eating too much on a cheat day, it gets very tough to be strict with yourselves the next day and you do tend to get fed up with your monotonous healthy diet. Make your diet healthy but interesting too so that you do not tire of it.