Are you struggling to lose weight? All you need to do is choose the right meal plan for weight loss at the right time. Everybody wants to look slim and trim, everybody wants to lose weight. And when it comes to losing weight, the first thing that comes to mind is fasting and dieting. Fasting and dieting can affect your body in various ways. Your nutrients will get disturbed, your internal organs are going to get affected and you are going to lose your health.
So, why do you want to lose weight at the cost of your health? There is no need of such fasting and dieting to lose weight.
Here are a full-day meal plan for weight loss which is also a thyroid friendly diet plan. This meal plan for weight loss will help you to lose 7 to 10 kilos in just 10 days. This meal plan for weight loss to suit Indian tastes and they are easily available with inexpensive ingredients. This meal plan for weight loss is a completely sugar-free diet and that means no refined sugar for 10 days.
Here is a full-day meal plan for weight loss, if you follow these systematically you will very effectively lose weight and that too very healthily.
Meal Plan For Weight Loss
This meal plan for weight loss has divided into three main meals and two small meals. This meal plan for weight loss has been customized with a slight Indian touch and will be giving to breakfast and dinner options. Hence, if you follow this meal plan for weight loss, you will not feel hungry throughout the day. This meal plan for weight loss is unique as its oil and sugar-free. There is only the required amount of natural fat, which means no refined oil using in this meal plan for weight loss for 10 days.
This meal plan for weight loss is easy to follow. This meal plan for weight loss will give you good results provided only if you don’t cheat for 10 days. Take this meal plan for weight loss as a challenge to wean off from refined sugar oil and processed food.
1. Start your day with Morning drinks
Certain drinks really help you upon waking up is either you have a fat cutter drink or drink a lot of water. If you can drink 3-4 glasses of water that would be great. It will kick start your metabolism which is very essential for weight loss.
- Jeera water
Take a tablespoon of jeera and soak that overnight in a full glass of water. In the morning the first drink you should take is this jeera water. This jeera water cum in seeds can really help in increasing your metabolism in your body and it helps in reduction of your weight. jeera water also reduces your hunger and increases the fat-burning process.
- Lemon and Chia seed drink
Both lemon water and chia seeds are beneficial for weight loss. take a glass of warm water put a tablespoon full of chia seeds inside and let it be for half an hour and then squeeze a lemon inside, put little honey inside, make a nice liquid and drink it. Although lemons taste acidic, they are actually alkalizing within the body balancing. The body’s pH can help to lower inflammation. Chia seeds are an ancient superfood and the fiber in them helps you to feel fuller for a longer time.
- Turmeric water
Turmeric is a natural detoxifier. The active ingredient in turmeric known as core cumin increases thermogenesis. This leads to fat burning and helps with weight loss. Thus, it prevents the urge to have unhealthy snacks.
If you are into drinking indian tea or coffee early in the morning, skip it at this point of time. You can have it later in the day.
2. Have your breakfast
Your breakfast should be low in complex carbohydrates and high in protein. Low in carbohydrates because if you will have high carbohydrate diet, it will ultimately get stored as fat. Now we also want our weight loss to be in the form of fat and not in the form of muscles. So we will keep protein intake high.
So some of the healthy breakfast options could be:-
- Apple and Banana smoothie
- Customized Oatmeal and eggs
- Chickpeas spinach egg bhurji
- Moong dal dosa.
- Plain paratha with egg white bhurji/omelet.
- Plain paratha with paneer bhurji
- Whey protein in milk with upma
Then, 1 hour after breakfast and 40 minutes before lunch try to drink at least 1 liter of water. If you are outside, keep a water bottle handy.
3. Mid Snacks (Optional)
If at all you feel hungry in between breakfast and lunch you can have one handful of unsalted roasted peanuts along with green tea or Indian tea. But avoid sugar. If you want to sweeten it, you can use natural sweeteners like stevia. Please remember that for weight loss, sugar is your number one enemy.
4. Coming To Lunch
- Vegetable Salad
Start your lunch with salad. A salad may comprise of carrots, cucumbers, beetroots, cabbage etc. Not only it will give you the essential vitamins, minerals, fibers but it will also make you a little full. This is a great way to eat less. Now after this salad you can have a small portion of complex carbohydrate along with protein.
- Whole Wheat Roti With protein rich Curry
You can also have roti with a protein rich curry like low fat paneer or soy chunks. You should not have 3 or 4 rotis. Have a maximum of 2 rotis. You can also have a little low fat curd along with it.
- Roti/Brown Rice with dal
Combining dal with roti or brown rice will make your food very high in carbohydrates which will hinder the weight loss process. If you want to have dal, have it with one roti or a little brown rice but make sure you add protein rich source like roasted paneer, grilled chicken or grilled fish. This makes it protein rich and balances out the macronutrients.
Again, one hour after lunch and 40 minutes before evening snack, try to have 1 liter of water.
- Brown bread with boiled egg
Lightly toast one brown bread and top it with one sliced boiled egg, sprinkle with salt and pepper along with it. Eggs are among the healthiest food. Eggs are incredibly nutrients and filling mainly because of their high protein content. high-protein foods reduce appetite and increase fullness and when topped on brown bread they make a filling meal.
5. The Evening Snacks
Now this is one time when you succumb to outside food because you do not have healthy options. So, these are some of the great evening snack options that will help you stay away from the outside food.
- A small apple with green tea.
- Two handfuls of roasted chickpeas, one handful of unsalted roasted peanuts, and green tea.
- Makhan which are also called Lotus seeds along with Indian tea or Green tea.
- Boiled chana chaat.
- Banana peanut butter roti.
- A small portion of upma or oats.
- Egg white bhurji and egg white omelette.
6. Moving on to Dinner
All the lunch options mentioned above are very much valid in dinner as well. You can further reduce the number of complex carbohydrates.
- You should definitely start with salad.
- Have one roti or a little brown rice and a protein-rich source like low-fat paneer or soy chunks.
- You can also include grilled chicken and grilled fish.
- Have a bowl of masala oats. These lightly spiced oats will make you feel fuller along with the vegetables.
Make sure you have finished your dinner by at least 7:30 p.m. Before bed, if you feel like having something, you can have a half glass of warm milk half an hour before going to bed or have a glass of warm lemon water. Lemon is not only rich in vitamins but it is also an immune system booster. It also acts as a black purifier and improves the body’s ability to get rid of toxins. Lemon is also a superior body alkalizer, it helps to maintain the PH levels in the body. It prevents acne and wrinkles and gives you glowing and clear skin. Don’t forget to keep yourself hydrated by drinking plenty of water.
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This meal plan for weight loss will work even if you do not exercise. But exercising will make the weight loss process faster. It is a great workout if you want to stay fit. If you are a non-vegetarian, you can have 6 egg whites. If you are a vegetarian you should buy whey protein isolate.