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Health & Nutrition : Health Tips & Facts –» Diet Plan

1300 Kcal Diet Plan

Early Morning : Lemonade(with one teaspoon sugar)

Bed Tea : Tea ( one cup)

Breakfast : Stuffed Roti(2-3) - Stuffing can be of onions, cauliflowers, radish or sometimes paneer + Curd / Milk / Tea / Coffee ( one katori/one glass/one cup)
                                              
or
Missi Roti(2-3) - There should be combination of flours i.e. Wheat flour plus besan/ soya flour, add palak/methi and onions as stuffing + Curd / Milk / Tea / Coffee( same serve as given above)
or
Veg. Poha( one bowl) - Add lots of finely chopped vegetables like onions, beans, capsicum, carrots, cabbage and cauliflower + Curd / Milk / Tea / Coffee
or
Veg. Vermecilli (one bowl) - add vegetables as given above + Curd / Milk / Tea / Coffee

or
Veg. Oatmeal (one bowl) - add vegetables as given above + Curd / Milk / Tea / Coffee

or
Brown Bread (2 slices) + Omellete (only 2 egg whites) - add lots of vegetables + Milk / Tea / Coffee

or
Veg. Brown Bread Sandwitch (3-4 slices) - add vegetables like cucumber, cabbage/lettuce, tomatoes, grated carrots( can use hung curd in place of mayonnaise).


Mid Morning : Fruit Salad (use fresh fruits like Papaya, Melons, Guava, Apples, Oranges), use lemon juice or vinegar as dressing (2-3 fruits/ 1 bowl of mix fruit)
                                                 or
Sprout Salad (one big bowl) add sprouts made out of 30 gms whole pulse/legumes + chopped onions, tomatoes, cucumber, green coriander, lettuce etc.


Lunch : Salad ( one plate) made of cucumber, radish,tomatoes, carrots, lettuce, onion
                Chapatties( 2 nos)
or
                Chapatties (1-2) + cooked rice ( one small katori) 25 gms raw wt.
                Seasonal Vegetable ( one katori)
                Dal ( one katori)
                Curd (one katori)

Evening : Vegetable soup/ chicken soup (one bowl) without cornflour

or
Tea / Coffee (one cup with just a teaspoon of sugar) + Marie Biscuits(1-2)/ roasted wheat/ roasted chana ( handful)
 
Dinner : Salad( same as lunch) / clear soup (1-2 cups)
                Chapatties( 1-2)
                Seasonal Vegetable (1-2 katori)
                Dal (better avoid else take half a katori)


Note :
» Avoid vegetables like potatoes, sweet potatoes, colocasia(arbi), yam
(zimikand), kathal.
» Avoid fruits like mangoes, bananas, cheeku, leechi, grapes.
» Take atleast 8-10 glasses of water per day.
» Take only 3-4 teaspoons of sugar in a day.
» Use only 3-4 teaspoons of oil/fat in a day.
» Take only one thing out of dal/chicken/fish/paneer.
» Go for roasted/grilled/steamed items instead of fried.
» Don't take rice at night.
» Take lots of fresh fruits and vegetables in the form of green salads and fruit salads.
» Take whole fruits instead of canned juices.
» Do not skip any meal.
» Do some physical exercise daily atleast for 45 mins.

The 2 most important facts about successful weight loss.

Before beginning any diet, it’s important that you understand these two important facts:
» Weight Loss depends on Energy Balance.
To lose weight, your energy intake must be less than your energy expenditure. This will always be true. There are no foods, pills or potions that will magically melt the pounds off. The only approach that works is eating less and/or exercising more.

» Permanent Weight Loss requires permanent change.
Don’t assume that you can spend six weeks on a diet and then return to your old eating habits. Short term diets only produce short term results. The only successful way to keep the weight off is to make small but permanent changes in your lifestyle. Coincidentally, this is also the best way to improve your health.

» Maintain your Daily Diet Diary.
When making changes to your diet, it's very easy to lapse back into your old eating habits. Keeping a food diary is a great way to help prevent that from happening. Buy an inexpensive spiral notebook and simply write down everything that you eat during the day. If possible, keep your food diary with you and make your entries soon after you've eaten. For maximum benefit, keep making entries for at least three weeks.

Keeping a food diary forces you to give conscious thought to everything that you eat. It may be a tedious task at first, but it will help you more quickly develop better eating habits.

Disclaimer : Please consult your doctor before starting any diet plan.