Breaking News

Wednesday

How To Lose Weight in 4 Weeks?

Tried everything to lose weight but unsuccessful? How to lose weight quickly yet safely then you have come to the right place. We give you insights on what is keeping you fat, the ratio of exercise and diet control you need to have. Plus an expert recommended month long weight loss diet chart plan for Indians. Any weight loss diet chart plan for Indians must be crafted after:

Careful consideration of the person’s diet and medical history.
Note any food allergies, likes, and dislikes into account.
Should take the food allergies, likes, and dislikes into account.
Should not ask for severe measures like restricting a food group, avoiding certain foods among others.

It should be able to include all the required nutrients so that the weight loss sustains for life.
Most of the weight loss diet plans provided online or by certain nutritionists look at curing the symptom and not treating the root cause of weight issues. Hence it is highly advised that you consult a trained professional on how to lose weight. Here is a start, you can consult one of Truweight’s nutritionist, absolutely FREE! Ask your doubts and get solutions.



Week 1 Weight Loss Diet

Early morning: 1 fruit of your choice + 3-4 mixed seeds such as watermelon, flax, sesame, melon to name a few.

Mid-morning: 4 walnuts and 2 dates / Fruit of your choice/tender coconut water with malai

Pre-lunch: 1 plate of preferred salad with vinegar dressing. Recipe suggestion from blog

Lunch: 2 multigrain roti / 1 Katori red or brown rice + 1 bowl dal / pulses like rajma / Egg bhurji / non-veg subji + 1 bowl low-fat curd

Mid-evening: 1 glass of tea or coffee / 1 glass buttermilk

Snack: 1 fruit of your choice / 1 glass whey protein drink /1 bowl Sprouts bhel

Dinner: 1 bowl chicken gravy + 1 bowl rice / 2 multigrain rotis + salad + 1 bowl low-fat curd / 1 bowl vegetable dalia upma or 1 bowl millet vegetable upma + 1 bowl sambhar + 1 bowl of salad or soup

Post-dinner (if you are up late): 4-5 pieces of nuts/ 1 glass warm low-fat milk

Week 2 Weight Loss Diet

Pre-lunch: 1 bowl minestrone soup with more veggies and less of pasta.

Lunch: 2 multigrain roti + 1 bowl vegetable subji / non-veg subji + 1 bowl boiled pulse chaat (rajma, chana, black chana, green moong etc) / 1 bowl red or brown rice + 1 bowl mixed vegetable subji + 1 vegetable egg omlette.

Snack: 2 multigrain flour khakras  / 1 fruit of your choice + 1 cup green tea / Trail mix with mixed seeds.

Dinner: 1 bowl vegetable brown rice basmati chicken biryani/ vegetable pulao + 1 bowl vegetable raita + 1 bowl vegetable or chicken salad of choice / 1 bowl steamed red rice + 1 bowl mixed vegetable sambhar + 1 bowl non-veg / vegetable subji + 1 bowl salad of choice / 2 multigrain roti + 1 bowl mixed spiced dals / fish curry + 1 bowl curd.

Post-dinner (if you are up late): 1 glass of whey protein shake if missed during snack or simply a glass of warm milk.

Week 3 Weight Loss Diet

Early morning: 10 ml Spirulina or green leafy veggie juice + 1 fruit of your choice

Mid-morning: 1 fruit of your choice/fistful of Assorted nuts / 2 tbsp of trail mix

Pre-lunch: 1 bowl sprout salad of choice / 1 bowl mixed veggies chunky soup.

Lunch: 2 multigrain roti + 1 bowl veg or non-veg (seafood, fish, chicken) subji of choice + 1 bowl of thick dal / 1 bowl red rice + 1 bowl mixed vegetable sambhar + 1 bowl subji + 1 bowl low-fat curd

Snack: Til or peanut chikki with 1 cup spirulina and mixed veggie juice.

Dinner: 1 bowl fruit and veggie mixed salad of choice + 2 bran rotis (wheat roti or oat bran) + 1 bowl of non-veg subji / 1 bowl red rice or brown rice + 1 bowl dal + 1 bowl curd

Post-dinner (if you are up late): 1 glass of whey protein shake

Week 4 Weight Loss Diet

Early morning: 10 ml Amla juice + 3-4 walnuts and almonds mix.

Breakfast: 2 medium dal paranthas (made from leftover dal if any) + 1 bowl low-fat curd / 2 Ragi veggies paddus with peanut chutney / 2 small and fluffy vegetable pancakes / 2 paranthas + 1 bowl vegetables raita / Paneer and vegetable rice bath (from leftover rice) + 1 bowl curd / 2 idlis with sambhar

Mid-morning: Amaranth seeds chikki / 3-4 dry fruits / 1 bowl cut fresh fruits of choice

Pre-lunch: 1 bowl sprout salad / 1 bowl grilled chicken or fish salad

Lunch: 1 bowl millet and dal khichdi + 1 bowl mixed vegetable kadhai / 2 multigrain roti + 1 bowl non-veg subji or egg bhurji +1 glass of spiced buttermilk / 2 vegetable millet uttapams + 1 bowl sambhar.

Snack: 1 cup spiced boiled corn or 1 corn on the cob + 1 cup coffee, tea or green tea/ 1 Fruit of choice / 1 glass whey protein drink

Dinner: 1 bowl vegetable and mixed seeds salad + 2 multigrain roti + 1 non-veg subji or dal of your choice / 1 bowl red or brown rice + 1 bowl mix veg sambhar + 1 egg bhurji.

Post-dinner (if you are up late): 1 glass warm milk.

Weight loss tips while following the diet chart by Weight for better results:

Super foods are the biggest key to quick and healthy weight loss. Super foods are nothing but regular foods that have concentrated nutrients. They could be millets, seeds, certain grass varieties or even fibre-rich foods. Consume them in measured amounts every day and see your weight vanishing. For more information on how to lose weight through super foods, read this

Always drink enough water. Many times thirst is masked as hunger. So when you are hungry, try drinking water first always preclude lunch with salads or chewy soups. You will be tempted to eat less of rice or roti or whatever is for lunch ensure all your meals have a protein source. If any meal is lacking in it, throw in an egg or dal preparation.

Whey protein shake helps in meeting your protein recommendations. Read why we choose whey protein as a snack in detail here.

1 day of the week can be designated as a cheat day. It will help you get back on your Indian diet chart for weight loss!

On a cheat day, do not overindulge on sweets or fried items. If you feel like it, have a small bite sized portion to simply curb the craving.

Never at any point during the diet, starve yourself.

Remember, short term thinking is not going to yield results. Hence, always focus on clean, healthy eating as suggested to lose weight.

Followed the weight loss tips and diet chart strictly but still not losing weight? You need to understand why your weight loss gets resistant!


No comments:

Post a Comment