Weight Loss Diet Plan

 

Weight Loss Diet Plan

✅ Basic Principles

  • Calorie deficit: Burn more calories than you consume.

  • Protein-rich foods: To preserve muscle.

  • Low sugar, refined carbs, and junk food.

  • Stay hydrated: 2.5–3 liters of water daily.

  • Consistency > Perfection

🕘 Sample Daily Diet Plan

🌅 Morning (7:00–8:00 AM)

  • Warm water with lemon or apple cider vinegar

  • Optional: 5-6 soaked almonds or walnuts

🍳 Breakfast (8:30–9:30 AM)

Choose one:

  • Oats with skim milk, chia seeds, and berries

  • 2 boiled eggs + 1 slice whole wheat toast + a fruit

  • Moong dal chilla or vegetable upma (low oil)

☕ Mid-Morning Snack (11:00 AM)

  • Green tea or black coffee (no sugar)

  • 1 fruit (apple, papaya, orange, etc.)

🍱 Lunch (1:00–2:00 PM)

  • 1-2 whole wheat roti OR 1 cup brown rice

  • Mixed vegetable sabzi (low oil)

  • 1 cup dal or grilled chicken/fish (100-150g)

  • Salad (cucumber, tomato, onion, etc.)

🕓 Evening Snack (4:00–5:00 PM)

  • Handful of roasted chana or nuts

  • Herbal tea or buttermilk

🍽️ Dinner (7:00–8:00 PM)

  • Grilled paneer/chicken/tofu + steamed veggies

  • OR 1 bowl vegetable soup + salad

  • OR 1 roti + sabzi (light)

🌙 Optional (If Hungry Late Night)

  • Warm turmeric milk or green tea

  • A few soaked almonds

💡 Tips

  • Meal Prep: Plan meals ahead to avoid junk.

  • Exercise: Combine this with 30–45 mins of daily physical activity (like walking, gym, yoga).

  • Track Calories: Use an app like MyFitnessPal to stay on target.

  • Cheat meals: 1 per week is fine, just don’t overdo it.

Comments

Post a Comment

Popular posts from this blog

Natural Weight Gain Diet Plan for Men | Weight Gain Kaise Kare

Image
  Natural Weight Gain Diet Plan for Men In today's fitness-focused world, most conversations revolve around weight loss—but for many men, gaining weight naturally is a real challenge. Whether you’re underweight, building muscle, or simply want a stronger physique, it’s important to follow a safe and effective weight gain plan. In this blog by Healthy Body Healthy Soul , we’ll walk you through a natural weight gain diet plan for men that focuses on protein , healthy fats , proper hydration , and strength training —the four pillars of healthy mass gain. 1. Understand the Basics of Natural Weight Gain Weight gain doesn't mean eating junk food and loading up on sugar and empty calories. Natural weight gain is all about adding lean muscle mass , not fat. This requires a calorie surplus, but from the right sources—foods that fuel your body and improve your health. To gain 0.5 to 1 kg per week (a healthy target), you need to consume about 300–500 extra calories per day. But tho...
Read more

Best Ayurvedic Herbs for Daily Health

Image
  In today’s fast lifestyle, many people are turning to Ayurveda for natural health solutions. Ayurveda is India’s 5,000-year-old healing system that focuses on balancing the body, mind, and soul. Among its many practices, Ayurvedic herbs are highly valued for boosting immunity, improving digestion, reducing stress, and supporting overall wellness. If you are searching for the best Ayurvedic herbs for daily health, here’s a guide to six powerful herbs you can add to your routine. 1. Ashwagandha - The Natural Stress Buster Ashwagandha is an adaptogen herb that helps your body fight stress, anxiety, and fatigue. It improves sleep, supports energy, and strengthens immunity. Regular intake of Ashwagandha in powder or capsule form can balance your mind and body naturally. 2. Tulsi (Holy Basil) - The Immunity Booster Tulsi, also called Holy Basil, is known as the “Queen of Herbs.” Drinking Tulsi tea daily helps fight infections, colds, and flu. It supports respiratory health, reduc...
Read more