Sample weight loss diet plan by an expert dietician

SAMPLE WEIGHT LOSS DIET PLAN BY AN EXPERT DIETICIAN

Losing weight is not just sweating in gym. You also have to be mindful and peaceful while eating. You have to restrict intake of high calories food in order to lose weight. Having junk and highly processed food while working out, nullify the effect of losing weight.

Before following diet plan, one should check these following tips then should start it.  Carefully checking person previous medical history.  Check what are there like and dislike related to food.  Are they having any allergies from certain type of food or not.

According to dietitian” if one want to lose the weight, their diet should be close to their normal diet” Here are simple diet by Dietician to lose weight.  “Eat small diet 2/3 times a day” suggested by Dietician.  Breakfast: Start you day with healthy breakfast like milk with corn flakes or poha or upma which can be easily digestible. If you belong from northern side of India, who have habit of having parathas, try to make healthy as much it can. Instead of having aIoo parathas have mix vegetable paratha and use less amount of butter/ghee/ oil. If you are from Southern side of India then have idli/appam/dosa but don’t have mendu Wada as such it involves oil which will have adverse effect on your diet plan.

 Lunch: It is that meal of day which will satisfy your thirst of hunger. Also in your lunch you can eat as much as you can as such it can be digested easily within a day. Try to have a heavy lunch in day which gives you vitamins, proteins and nutritious supplements. Consume Roti, Sabji, legumes, Cereals, Rice, Dal and Salad in your lunch.  Snacks: It should include dry fruits, seasonal fruits which will energized you and keep you active for rest of the day.  Dinner: It should be the lightest meal of the day. One can have a bowl of Soup, big bowl of salad which can includes-“sprouts like chana or moong - Raw vegetables like cucumber, tomatoes , carrot and many more with dressing of lemon juice/black pepper as per taste”, Dal/Rasam with little rice. Be satisfy with meal that you eat.  Exercise/Walk: After having a meal make habit to go for a walk. It has multiple benefits like –will help in lowering blood sugar, speed up digestion power, boost your immune system, easily digest the food and important of all gives “Good Sleep”.

Few Important Tips     

Don’t starve yourself while trying to lose weight.

Have five meals at regular interval of day.

Strictly follow diet plan suggested by your dietitian if you are firm to lose weight.

Eat 2 servings of fruits and 3 serving of vegetables to get an adequate amount of fiber.

Apart from the diet, you also need to engage in physical activities like swimming, walking, dancing, jogging and exercising. This will not only burn fat, but will keep the metabolic rate in control.

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