If you are one of the best easy diet plan for weight loss that is tired of fad diets and want to find a better way, then you have come to the right place. You see, I am a certified dietitian and have helped thousands of people try different diets to lose weight – but these diets were not always easy to follow. That is why I wanted to create a permanent solution (you won’t be following a diet at all – instead you’ll just be incorporating this simple lifestyle change) so you can finally reach your goal weight.

Top 10 Diet Plans for Weight Loss

Is your next wedding gown still a little bit snug? Have you just received a last-minute invitation to a beach vacation but are reluctant to go because of the extra belly fat?

The main reason you have always carried around so much extra body fat may be due to your diet. As a result, if you want to reduce weight, you must adjust your diet. You must pick the diet strategy that is most successful, sustainable, and appropriate. While some diet plans advise cutting back on calories and either carbohydrates or fat, others advise doing so in order to reduce appetite. Here are eleven diets that will probably enable you to shed a considerable amount of weight within a year:

Intermittent Fasting

Cycling between fasting and eating phases is possible with intermittent fasting. In essence, it is a pattern of eating that combines periods of eating and fasting. You can follow this regimen by eating dinner as early as 7 p.m., and then waiting 10, 12, or 14 hours before eating your next meal, if that works better for you. The 16/8 approach, which permits you to eat for 8 hours per day and then fast for the remaining 16 hours, is another way to plan intermittent fasting diets. Your body will receive the energy it needs from this so that you won’t experience hunger while you’re fasting. This eating program aids in weight loss and health improvement.

Keto Diet

The low-carb, high-fat ketogenic diet, or keto diet for short, has many health advantages. In this diet, fat is substituted for the substantially reduced carbohydrate intake. Your body enters a metabolic condition known as ketosis as a result of the calorie shortfall, which makes it very effective at burning fat for energy. Additionally, it significantly lowers insulin and blood sugar levels. This has various health advantages in addition to the elevated ketones.

Low Carb Diet

A low-carb diet limits carbs, such as those in bread, pasta, and processed foods. Vegetables that are high in protein, fat, and nutrition are abundant. This reduces your daily carbohydrate intake to 20–150 grams. A low-carb diet is typically followed in order to reduce weight. In addition to helping people lose weight, several low-carb diets also lower the risk factors for metabolic syndrome and type 2 diabetes.

Paleo Diet

The paleo diet discourages processed foods, sugar, dairy, and grains while encouraging whole foods, protein, veggies, berries, nuts, and seeds. The paleo diet, in some of its more adaptable forms, permits dairy goods like cheese and butter as well as tubers like potatoes and sweet potatoes. The diet program effectively lowers blood pressure, blood triglycerides, blood sugar, cholesterol, and other risk factors for heart disease.

Mediterranean Diet

The Mediterranean diet does not require you to clear unattainable hurdles or exert yourself to the point of pain. The diet is based on meals that people in nations like Italy and Greece used to eat. It focuses on adding strong flavors and culinary delights. The diet is a well-rounded eating regimen that includes fruits, vegetables, whole grains, lean proteins, fish, and extra virgin olive oil.

The DASH diet, also known as dietary approaches to stop hypertension, is a diet program created to assist in the therapeutic treatment or prevention of high blood pressure, often known as hypertension.

DASH Diet

The DASH diet, also known as dietary approaches to stop hypertension, is a diet program created to assist in the therapeutic treatment or prevention of high blood pressure, often known as hypertension. It emphasizes consuming a lot of fresh produce, whole grains, lean meats, and low amounts of salt, red meat, added sweets, and fat. Despite not being a weight loss diet, many people have reported losing weight while following the DASH diet.

Atkins Diet

The Atkins diet is one of the most well-known low-carb eating plans. Its supporters maintain that you can lose weight by consuming as much protein and fat as you desire as long as you avoid carbohydrates. The Atkins diet is your greatest option for losing weight because it suppresses hunger, which is a crucial factor. This makes it possible for you to consume fewer calories automatically.

HCG Diet

One of the most drastic diet programs, the HCG diet helps people lose 0.45 to 1 kg per day. Its supporters assert that it increases metabolism and fat reduction without increasing appetite. There are three phases to the diet. Throughout the first phase, you begin taking HCG pills. During the second phase, you consume merely 500 calories per day while also taking drops of HCG tablets, pellets, injections, or sprays. A 3-6 week term of weight loss is recommended at a time. You stop taking HCG during the third phase and gradually increase your food consumption.

Low Fat Diet

By limiting your intake of fat, including often saturated fat and cholesterol, a low-fat diet plan enables you to lose weight. Diets low in fat aim to lower diseases including obesity and heart disease. As the composition of macronutrients does not impact success in weight reduction, they function similarly to a low-carbohydrate diet for weight loss.

Zone Diet

The zone diet advocates the advantages of eating a healthy, balanced diet. It advises adhering to a diet that consists of 40% carbohydrates, 30% protein, and 30% fat. Low glycemic index carbohydrates, which give a steady release of sugar into the blood for longer periods of time and keep you fuller, should be a part of your diet. Lean protein and predominantly monounsaturated fat are ideal. According to the Zone Diet, your body’s inflammation will decrease.

The diet you choose should be based on your lifestyle and dietary choices, even if it has been demonstrated that all of the aforementioned diets are helpful for weight loss. In the long run, you will be more likely to adhere to it if you do this. Glad dieting!

The ultimate diet to lose weight fast

 

Although losing weight is not a panacea for all medical issues, it is possible to do so safely if your doctor advises it.

A pound or two of weight reduction every week must be lost gradually for long-term weight management. However, a lot of weight-loss diets leave you hungry or unsatisfied, cut out important food groups, and are unsustainable.

How to start losing weight?

You may find it challenging to adopt a healthy diet for the previously listed reasons. Everyone has different demands, therefore different dietary habits and advice can be more effective for you than for someone else.

Regardless of whether you adhere to a low-carb diet or a diet that emphasizes whole foods, there are certain fundamental guidelines to follow when trying to lose weight. Here are different diets to try, depending on your health, lifestyle, and needs for weight loss:

Intermittent fasting

There are several different intermittent fasting methods. The most popular ones include

• 16:8 method
• 5:2 diet
• Warrior diet
• Eat Stop Eat
• Alternate-day fasting (ADF)

The best method depends on the individual, but all methods can be effective. Here’s a list of the benefits and drawbacks of each method to let you decide which one’s best for you.

The 16/8 method: a popular fasting plan to lose weight. A set 8-hour window per day is set for food and calorie-containing beverages consumption. 

Here, you must abstain from food for 16 hours. With its time-restricted feeding model (TRF), the 16/8 diet is more flexible than other diets.

Calorie consumption can take place during any 8-hour period. Others refrain from eating late and stick to a schedule of 9 am to 5 pm, skipping breakfast and eating from noon to 8 pm.

Keeping your eating hours limited may help you lose weight and lower your blood pressure. To maximise the health benefits of this diet, make sure you eat a balanced diet that includes fruits, healthy fats, protein, vegetables and whole grains.

The 5:2 method: 

An easy intermittent fasting strategy. You typically eat five days a week and are not expected to adhere to any calorie restrictions. You only eat one-fourth of your daily caloric needs on the other two days.

For instance, a person who normally consumes 2,000 calories per day would need to cut back to 500 calories per day, two days per week. In a 2018 study, daily calorie restriction and the 5:2 diet both contributed to weight loss.

However, eating “normally” on days with a sufficient amount of calories does not give you permission to eat whatever you want. It’s difficult, even if you restrict yourself to just 500 calories each day.

Furthermore, eating insufficient calories may cause you to feel dizzy or faint. The 5:2 diet may be useful, but not everyone should use it. Consult your doctor to determine if the 5:2 diet is appropriate for you.

Eat Stop Eat:

a form of intermittent fasting made popular by “Eat Stop Eat” author Brad Pilon. In this strategy, you choose one or two days a week that are not consecutive and fast for 24 hours.

The rest of the week is yours to eat as you choose, although it is advised that you eat a balanced diet and refrain from overindulging. By ingesting less calories during a weekly 24-hour fast, weight loss can be accomplished.

Your body will use fat as an energy source rather than glucose if you fast for 24 hours [3]. It takes a lot of effort to go without meals for a whole day, but it can also result in bingeing and overeating. It might also result in disturbed eating patterns.

The Eat Stop Eat diet’s potential health advantages and capabilities for weight loss require further research. Before considering Eat Stop Eat, check with your doctor to determine whether it can aid in weight loss.

Alternate-day fasting: 

a straightforward intermittent fasting schedule. You fast every other day, but on the days you are not fasting, you are free to eat whatever you desire.

A “modified” fasting technique that involves taking about 500 calories on fasting days is included in some variations of this diet. Other variations, however, cut calories on fasting days.

Alternate-day fasting has been linked to weight loss with scientific evidence. In a randomized experiment, daily calorie restriction and alternate-day fasting were compared for effectiveness in treating obese people.

Another study showed that volunteers who alternated between 36 hours of fasting and 12 hours of unrestrained eating over the course of four weeks consumed 35% less calories and lost a total of 7.7 pounds (3.5 kg). Including an exercise program in your weight loss plan can help.

In comparison to just fasting, alternate-day fasting and endurance exercise may increase weight loss by double. It can be extreme to fast every other day, especially if you have never done it before. On days when you aren’t fasting, you could still overeat.

If you’re new to intermittent fasting, start with a modified fasting schedule. It’s crucial to keep a healthy diet that includes low-calorie vegetables and high-protein items while fasting, regardless of the plan you decide on.

The Warrior diet:

It is less stringent than the Eat Fast Eat approach and more extreme than the 16:8 method.

After eating very little during the day, you have a 4-hour window at night to eat as much as you want. Warrior Dieters take modest amounts of dairy products, hard-boiled eggs, vegetables, raw fruits, and calorie-free water throughout the 20-hour fasting period.

After this 20-hour fast, people are free to eat whatever they like for the following four hours, though it is strongly advised to stick to nutritious, natural, and unprocessed meals. The Warrior Diet has not been thoroughly studied, however time-restricted eating cycles can result in weight loss.

Paleo fasting

When you fast, your cells start using fat as their primary energy source instead of glucose. According to some data, it takes 18 hours after stopping food consumption for the full effect to manifest.

Our bodies alternate between using fat or glucose as their main fuel source in order to function properly. Your diet shouldn’t be similar to a standard American diet or Paleo-ish before you even try intermittent fasting (IF). If the body is used to relying solely on processed carbohydrates and sugar for energy throughout the day, it won’t be able to adjust to using fat as the main fuel source.

Implementing paleo and IF together: 

If you’re ready to try the 16:8 IF – As stated earlier, you’re already mainly eating Paleo, sleeping well and not currently in a high-stress situation.

For a week or two, gradually ease into IF instead of going from zero to 60 in one day:

• Firstly, lower your carb intake to prevent hunger-causing insulin spikes and dips.
• Stop snacking between meals and especially after dinner.
• Afterwards, move dinner and/or breakfast earlier. Stretch the time in 30-minute intervals until you’re fasting for 16 hours between dinner and breakfast.

Expect some hunger during the transition. A new eating pattern takes time for your body to adjust to since it gets used to eating at regular times. 

Feel free to drink non-caloric beverages like tea and water in between meals. If you’re struggling a bit more, you can try a little bit of bone broth for a few days to help tide you over during a fast. 

Be careful with black coffee. Although calorie-free, it can spike cortisol levels and cause more hunger

Once your feeding window fits within eight hours, two larger meals work better than three regular-sized meals. It’s not a one-size-fits-all approach; you’ll have to tweak your meals to see what works best for you personally.

Keto Diet

Ketogenic diets come in several forms, including:

• Standard ketogenic diet (SKD): low carb, moderate protein, high fat. It usually contains 70 per cent fat, 20 per cent protein and only 10 per cent carbs
• Cyclical ketogenic diet (CKD): involves periods of higher carb refeeds, like 5 ketogenic days then by 2 high carb days.
• Targeted ketogenic diet (TKD): allows you to include carbs around workouts.
• High protein ketogenic diet: similar to a standard ketogenic diet, but contains more protein. The ratio is often 60 per cent fat, 35 per cent protein and 5 per cent carbs.

The standard and high-protein ketogenic diets, however, have been extensively studied. A cyclical or targeted ketogenic diet is more advanced and is primarily used by atheles or bodybuilders.

What is ketosis: 

In this metabolic state, fat is used as fuel instead of carbohydrates. It occurs when you dramatically cut back on carbohydrates, which lowers your body’s supply of glucose (sugar), which is the main source of energy for cells.

A ketogenic diet is the most efficient way to enter ketosis. Generally speaking, this entails having fewer than 20 grams of carbohydrates per day along with fats from foods like eggs, fish, healthy oils, meat, and nuts.

You should consume protein in moderation as well. This is because if consumed in large quantities, protein can be turned into glucose and may impede the ketosis process.

Additionally, if you practice intermittent fasting, you may be able to enter ketosis more quickly. With the ketogenic diet, you can reduce your risk factors for disease and lose weight.

There is proof that the ketogenic diet is just as successful in reducing body weight as a low-fat diet. You can lose weight without even keeping track of your food intake or counting calories because it is so satisfying.

According to a study of 13 research, a low-fat diet was marginally superior to a very low-carb diet for long-term weight loss. Compared to those who followed a low-fat diet, adherents of the ketogenic diet lost an average of 2 pounds (0.9 kg).

Longevity diet

Here are some guidelines for adults who want to follow the longevity diet :

• Fish should be limited to two or three meals per week, and most meals should be vegan. Pay attention to the freshness of the fish, choosing those with low mercury levels (salmon, anchovies, sardines, cod, sea bream, trout, clams, shrimp).
• Keep your protein intake low (0.31 to 0.36 grams per pound of body weight if you are under 65). For someone weighing 130 pounds, that would be 40 to 47 grams of protein a day, and for someone weighing 200 to 220 pounds, it would be 60 to 70 grams per day. If you are over 65, you should consume more protein and consume fish, eggs, white meat and goat and sheep products to preserve your muscle mass. Your primary source of protein should be beans, chickpeas, green peas and other legumes.
• Make sure you minimise saturated fats from animal and vegetable sources (meat, cheese) and sugar and maximise good fats and complex carbohydrates. Eat whole grains and vegetables (tomatoes, broccoli, carrots, legumes and so on.) with generous amounts of olive oil (3 tablespoons a day) and nuts (1 ounce a day).
• Take a multivitamin buffer every three days along with a diet high in vitamins and minerals.
• You should choose ingredients from this book that your ancestors would have eaten.
• Consider your age, weight and abdominal circumference when deciding how many meals to eat each day. Consume two meals daily if you are overweight or tend to gain weight rapidly: breakfast, lunch, or dinner, plus two low-calorie snacks (less than 100 calories each). Eating three meals a day and a low-sugar snack (less than 3 to 5 grams) with fewer than 100 calories is advisable for people who are already at average weight, tend to lose weight quickly, or are over 65 and of average weight.
• Confine all eating to within twelve hours. For instance, start after 8 am and end before 8 pm. You shouldn’t eat anything within three to four hours of going to bed.

Low-carb diet

The number of carbs permitted each day varies between the different low-carb diets. Sugar, starches and refined grains are usually limited in low-carb diets. Low-carb diets include Keto, Atkins, South Beach, Paleo and Dukan.

A low-carb diet should include a variety of minimally processed, low-carb foods, including protein sources, non-starchy vegetables and high-fat dairy products Low-carb diet foods include:

• Meat: beef, chicken, lamb and pork, 
• Fish: haddock, salmon, trout and tuna
• Eggs: whole eggs, egg yolks and egg whites
• Non-starchy vegetables: asparagus, broccoli, cauliflower, carrots, tomatoes and spinach
• Lower carb fruits: blackberries, blueberries, oranges, raspberries and strawberries
• Nuts and seeds: almonds, chia seeds, pistachios, sunflower seeds and walnuts
• High-fat dairy: butter, cheese, Greek yoghurt and heavy cream, 
• Fats and oils: avocados, avocado oil, coconut oil, lard and olive oil

Limit your consumption of high-calorie foods like cheese and nuts if you’re trying to achieve or maintain a moderate weight. If you’re not following a very low-carb or keto diet, you may want to include small amounts of the following foods:

• Starchy vegetables: corn, potatoes, sweet potatoes, yams and peas
• Higher-carb fruits: bananas, mango, pineapples and many others
• Whole grains: brown rice, quinoa and oats
• Legumes: black beans, chickpeas, lentils and pinto beans
• Higher-carb dairy: milk and full-fat yoghurt

In adition, moderate consumption of the following is okay:

• dark chocolate with at least 70 per cent of cocoa
• dry wines with no extra carbs or sugar

In moderation, dark chocolate may provide health benefits due to its high antioxidant content. You should be aware, however, that eating or drinking too much dark chocolate and alcohol may hinder weight management

A note on calorie counting

Calorie counting may be helpful for some people, but it may not be suitable for everybody. Consider seeking support if you are preoccupied with food or weight, feel guilt about your food choices, or engage in restrictive diets often. 

9 Simple Tips And Diet Plan That Will Help You Lose Weight In Just 30 Days

“Obesity is very easy to catch- They can’t run very fast.”

I’m not sure how many of you know that working out hard for hours at the gym does not guarantee that you will lose weight. Diet makes for 70% of weight loss, with lifestyle modifications and exercise making up the remaining 30%.

You don’t have much time to stay in shape because of your busy schedule. Do not worry, you may now simply lose the extra pounds hanging around your waist by using these easy do-it-yourself tricks!

The Journey Begins

India is home to more than 40% of the world’s underweight people, yet it has also made the list of nations with a high prevalence of obesity. Isn’t that ironic? With 20 million obese persons, Indian women are third on the global obesity population list.

Do you fall into the aforementioned group of individuals? Are a few extra pounds making you feel miserable? Are you denying yourself the good times just because you are overweight? If you don’t have much time left to lose those additional pounds, you search for other, more intelligent solutions.

This manual will teach you how to lose weight in the most enjoyable manner so that you can regain your lost self-confidence.

Key points to ponder after reading this article- 

• Myths closely related to losing weight
• Some easy tips to lose weight you can follow on a daily basis 
• A diet plan to get that ideal body type in a month

“According to Diabetes and Metabolic Syndrome: Clinical Research and Reviews, over 135 million individuals in India are affected by obesity.” 

Let’s Bust Some Myths

Before discussing any weight-loss hacks, it’s time to bust some common myths related to weight-loss! Whenever we try to find the most effective way to lose weight we come across a lot of tips which in fact are myths. Some of the myths that are presented to you as ‘facts’ are described as below-  

Myth 1: To lose weight, you need to ditch those carbs

The fact is if you avoid carbs totally, your body will not have any energy to function. So, avoiding carbs to lose some kilos is not an appropriate option or else most of the time you’ll feel weak and lethargic. 

Myth 2: It doesn’t matter what you eat until you count your daily calories

Every bite you take matters. The trick lies in eating food items that are rich in nutrients and simultaneously, consuming the number of calories required to keep you working. The extra calories you consume remains in your body making you overweight.

Myth 3: Cut off fat completely from your daily diet to shed those extra kilos!

Healthy fats don’t make you fat but rather they speed up your metabolism and helps you in attaining that toned body. Hence, cutting off the fat that is high in calories is vital than avoiding fats completely. People tend to replace fats with added sugar which spikes the insulin level as well as triggers inflammation.

Myth 4: Empty stomach is your fastest way to lose weight!

Half of the time you are irritated, frustrated is because your stomach is empty. Skipping meals and snacks makes the body hold on to the calories left to burn which slows down your metabolism. This triggers overeating, especially the wrong food items!

Myth 5: Move more to lose ‘more’ weight.

Moving more and eating less to lose weight is not at all a good recommendation for those who are looking to lose weight. This is similar to instructing somebody with depression to cheer up. You will end up regaining the lost weight due to physiological and biochemical factors.

9 Simple Hacks To Shed Extra Kilos!

After a 9 hour long shift at work, it is quite natural if you don’t want to hit the gym for a tense workout. We prefer to be a couch potato and watch something over the phone than going out for a walk or run. We often don’t realize that losing weight largely involves some simple and easy tips that help to cut-off belly fat. Here are some hacks that have been proven to be effective by people and have helped them to lose weight.

Tip 1- Cut-off extra sugar

This doesn’t indicate that you absolutely restrict the consumption of sugar. Try cutting back on the added sugar that is completely unnecessary while you drink your favorite shake or eat candy.

We often don’t realize that we consume way too much sugar than our daily requirement. Added sugar found in beverages fails to curb your hunger and quickens the number of liquid calories you consume. 

Tip 2- Kick start your day with a glass of warm water and a dash of lemon

This is an easy one, right? If you drink a glass of lukewarm water with some lemon juice as the first thing in the morning, it works like wonder. This cut down the belly fat as well as soaks up the vitamins which give a boost to your immunity!

Tip 3- Eat your meals regularly

Never ever skip out any meal! Either eat a healthy snack or take a mini-meal every three to four hours throughout the day.

Tip 4- Leave out the elevator

Owing to our busy schedules, we are not left with enough time to go for our gymming-sessions. Ditch the elevator wherever it’s possible and instead, take the stairs to make up for your daily dose of exercise. You’ll be surprised to see how much this simple diet can help you lose so much diet. 

Tip 5- Keep yourself hydrated

Drinking water only when you are thirsty is not good enough. Apart from your alarms for daily tasks, set reminders to drink more than 8 glasses of water. It is the most easily forgotten tip we should follow to reach that optimal weight. Water helps to boost your metabolism by 24-30% helping you burn off a few more calories. 

Tip 6- Resting is the key!

Sleep deprivation is unhealthy. Getting a good night’s sleep is essential in losing weight. Without getting enough sleep, you will never be able to lose weight. 

Tip 7- Go nuts over ‘nuts’!

To satisfy your hunger attacks, go for a healthy snack over the junk. Swap a pack of chips with a small handful of nuts, a bowl of ice cream with probiotics yogurt, fries with roasted pumpkin seeds, a slice of cheese with fruits and nuts.

Tip 8-  Chew your food as slowly as you can

The brain takes little time to get used to the idea of how much you can eat. Take smaller bites so that you consume fewer calories and increase the hormone-production connected to the loss of weight.

 Tip 9- Sugary drinks? A big no-no! 

When you drink sugar-sweetened beverages such as fruit juice or a soft drink, you tend to consume added sugar more than required. Instead of these drinks, eat whole fruits. Your child is at the risk of getting obese if he or she continues to drink these sugary drinks a day in and out.

Burn Out The Calories By Exercising Your Way Out

Are you sick of shopping for yourself every two months because the old ones don’t seem to fit anymore? Don’t Give up yet! Go that extra mile by doing some exercises to get fit and lean. With a little motivation and a bit of work out, you can burnout that extra fat hanging from your waist. Here are some fat-burning exercises which don’t require any equipment and can be simply done at home.

Going out for a run or walk 

Quite often after a day’s work, we are in no mood of hitting the gym for burning those fats. The best way to lose weight is to pick up that one activity that you enjoy and doing it on alternate days. Unable to figure what could that be? Well, for starters, running or brisk walking is a great form of exercise. Don’t worry, as you can do this on an alternate basis rather than every day. 

Cycle your way

Cycling is a great way to weight loss. In addition to this, you’ll feel more fit as when you cycle more blood is pumped through your heart. Don’t feel like going out after a long day at work? Now get fit by cycling on stationary bikes which are placed indoors. 

Early Morning Surya namaskar

Get up early in the morning to burn some extra calories. Although this requires some dedication and willpower, Surya namaskar is a great way to stimulate weight loss. You’ll be surprised to see the results within just a week. 

Burn 500 calories by doing Zumba 

Are you dreadful about lifting dumbbells? Do you feel bored to go to the gym? Zumba is a fun way to lose weight. An hour of Zumba can burn up to 500 calories and if you leave out the junk for a week then you can burn an extra 1500-2500 calories! Isn’t that awesome?

 Swimming

This is a great low-impact exercise which means after doing this, you won’t be able to feel any pain in your joints. This enhances your flexibility and helps to reduce several disorders. 

An Indian Diet Plan To Lose Extra Calories Within A Month

Whomsoever says that the diet plan for weight loss just involves eating salads or boiled vegetables stands wrong. The Indian diet plan largely involves a plant-based diet that aids weight loss in 4 weeks. Now being on a diet just got tastier with this delicious weight-loss plan!

Week 1

• Breakfast-  Idli-Sambar+4 almonds
• Lunch- 3 rotis+1 serving rice+1 cup dal+half cup mixed vegetable curry+1cup salad+1 cup buttermilk
• Dinner- 3 rotis+1 serving rice+1 cup dal+half cup mixed vegetable curry+1cup salad+1 cup buttermilk 1 cup warm milk with a pinch of turmeric

You will feel light and happy after a week of following this diet. Keep pushing yourself and steadily move on to the next week. 

Week 2

• Breakfast- Moong daal crepes+4 almonds 
• Lunch-  3 rotis+1 serving rice+1 cup dal+half cup mixed vegetable curry+1cup salad+1 cup yogurt
• Dinner- 2 rotis+half cup mushroom/tofu curry+half cup blanched spinach/broccoli+1 cup warm milk with a pinch of turmeric

You will start burning fat by the end of week 2. As you can see the results, you will automatically move on to the next week.

Week 3

• Breakfast- vegetable oats
• Lunch- 2 servings of rice 1 roti + 1 cup rajma+1cup salad+1 cup buttermilk
• Dinner- 3 rotis+half cup dal+1 cup vegetable stew in half cup salad + 1 piece of dark chocolate + 1 cup warm milk with a pinch of turmeric

After week 3, it is time to reward yourself for doing a great job! Have a cheat day that will lift up your mood and make you more motivated to move on to the next and final week. 

Week 4

• Breakfast-  vegetable upma
• Lunch- 3 rotis+1 serving rice+1 cup lentils/beans+1 cup mixed vegetable curry+1cup salad+1 cup yogurt
• Dinner- 1 roti+ 1 serving of brown rice+1 cup mushroom/daal +half cup boiled vegetables +1 cup warm milk with a pinch of turmeric

The effects-

If you have adhered to the plan, then give a pat to yourself. Apart from looking like slimmer, you will feel more active. This will boost up your self-confidence also! Depending on your favorite food items, you can also make your own diet chart.