Complete diet plan to lose weight is a strategic framework or blueprint that you can use as a map to guide you through the process of weight loss. Total fitness solutions diet plans are handcrafted by top fitness instructors who know how much to eat for losing weight, how not to starve and yet not overeat, what are the best foods to eat that help in belly fat reduction and how to burn abdominal fat.
The complete diet plan to lose weight has been written to show you a program that will take weight off quickly and keep it off in a way that keeps eating real food enjoyable.
Complete Diet Plan To Lose Weight
A balanced diet gives your body the nutrients it needs to function correctly. To get the nutrition you need, most of your daily calories should come from:
- fresh fruits
- fresh vegetables
- whole grains
- lean proteins
The Dietary Guidelines for Americans explain how much of each nutrient you should consume daily.
The number of calories in a food refers to the amount of energy stored in that food. Your body uses calories from food for walking, thinking, breathing, and other important functions.
The average person needs about 2,000 calories every day to maintain their weight, but the amount will depend on their age, sex, and physical activity level.
Males tend to need more calories than females, and people who exercise need more calories than people who don’t.
Current guidelinesTrusted Source list the following calorie intakes for males and females of different ages:
|Sedentary children: 2–8 years||1,000–1,400|
|Active children: 2–8 years||1,000–2,000|
|Females: 9–13 years||1,400–2,200|
|Males: 9–13 years||1,600–2,600|
|Active females: 14–30 years||2,400|
|Sedentary females: 14–30 years||1,800–2,000|
|Active males: 14–30 years||2,800–3,200|
|Sedentary males: 14–30 years||2,000–2,600|
|Active people: 30 years and over||2,000–3,000|
|Sedentary people: 30 years and over||1,600–2,400|
The source of your daily calories are also important. Foods that provide mainly calories and very little nutrition are known as “empty calories.”
Examples of foods that provide empty calories include:
- cakes, cookies, and donuts
- processed meats
- energy drinks and sodas
- fruit drinks with added sugar
- ice cream
- chips and fries
However, it’s not only the type of food but the ingredients that make it nutritious.
A homemade pizza with a wholemeal base and plenty of fresh veggies on top may be a healthy choice. In contrast, premade pizzas and other highly processed foods often contain empty calories.
To maintain good health, limit your consumption of empty calories and instead try to get your calories from foods that are rich in other nutrients.
Get some tips for curbing cravings of less nutritious foods.
Calories are a measure of energy that foods supply. The number of calories you need will depend on your sex, age, and activity level.
Why a balanced diet is important
A balanced diet supplies the nutrients your body needs to work effectively. Without balanced nutrition, your body is more prone to disease, infection, fatigue, and low performance.
Children who don’t get enough healthy foods may face growth and developmental problems, poor academic performance, and frequent infections.
They can also develop unhealthy eating habits that may persist into adulthood.
Without exercise, they’ll also have a higher risk of obesity and various diseases that make up metabolic syndrome, such as type 2 diabetes and high blood pressure.
In order to lead a healthy life, it is essential to follow a balanced diet. Balanced diet is associated with good health, prevention of diseases and recovery from illnesses. A healthy and balanced diet protects against malnutrition in all its forms and against all non-communicable diseases too.
Balanced Diet: It is essential to follow a balanced diet to stay active
- It is essential to follow a balanced diet to stay active
- Balanced diet is associated with good health and prevention of diseases
- A healthy and balanced diet protects against malnutrition
In order to lead a healthy life, it is essential to follow a balanced diet. Balanced diet is associated with good health, prevention of diseases and recovery from illnesses. A healthy and balanced diet protects against malnutrition in all its forms and against all non-communicable diseases too. Eating unhealthy food and lack of physical activity are major risk factors for various diseases. There is no one such particular food item that can provide entire nutrition to our body for optimum functioning, so in order to have a balanced diet we need to have a variety of foods to ensure that we get all the nutrients in optimum quantity. We need different amounts of various nutrients at different stages of life to stay healthy and active.
Nutritional requirements are defined by a person’s age, sex, body weight and physiological status. So while adults need nutrients for ensuring optimal body functions, infants and children need nutrients for growth. Apart from this, they need 2-3 times the amount per kg body weight as compared to adults. Pregnancy and lactation also demands more nutrients for proper growth of the foetus.
Important Elements Of A Healthy Diet:
– Energy: Energy is required in adequate amounts to perform daily physiological activities and to stay energised. Energy is mostly derived from carbohydrates and its healthy sources include whole grains and millets like whole wheat, maize, bajra, oats, ragi etc. Fresh whole fruits and legumes also provide with a lot of energy.
-Proteins: Proteins are essential for body building and help in repairing the daily wear and tear of the body in addition to keeping the muscles and immune system in top shape. Healthy proteins come from legumes, whole dals, fatty fish, egg, lean meat and chicken. Milk and milk products also add protein to our meals. Adding protein in diet is a good way to ensure that your full for long, which will further help you meet your weight loss goals.
-Fats: Fats are an essential part of our diet and should not be more than 20-30% of the total calorific intake. Saturated fats should be less than 7% of fat calories from both visible and invisible sources. Trans fats should be avoided totally. Fats must include a healthy mix of monounsaturated fats and poly unsaturated fats including omega-3s. Peanut, olive, canola, sunflower, and mustard or til oil are good and must be used on a rotational basis. Nuts and seeds are a good source of healthy fats.
-Vegetables and Fruits:Vegetables and fruits promote health by providing vitamins, minerals and fibre and also induce satiety. Consumption of at least five portions of fruit and vegetables per day are a must. They are an excellent source of fibre.
-Milk: Milk and milk products provide essential minerals and quality proteins. About 3-4 servings of milk in a day are a must. Children can take full cream milk while it is recommended for adults to choose low-fat or skimmed milk.
Vegetables and fruits promote health by providing vitamins, minerals and fibre and also induce satiety
A Healthy Diet Chart For Children
|Food Groups||g/Portion||1-3 yrs||4-6 yrs||7-9yrs||10-12yrs||13-15yrs||16-18yrs|
|Milk &Milk products||100ml||5||5||5||5||5||5||5||5||5|
|Roots & Tubers||100||0.5||1||1||1||1||1||1.5||2||2|
|Green Leafy Vegetables||100||0.5||1||1||1||1||1||1||1||1|
|Oils & Fats||5||5||5||6||7||7||8||9||7||10|
Note: Dietary guidelines for Indians NIN,ICMR
A Healthy Diet Chart For Adults
|Milk &Milk products||100ml||3||3|
|Roots & Tubers||100||2||2|
|Green Leafy Vegetables||100||1||1|
|Oils & Fats||5||5||4|
It’s important to make right food choices to stay healthy. Eat seasonal, eat local and choose a variety of foods. Combining this with the right meal timings and regular exercise is a perfect formula for good health.
Diet Chart For Weight Loss Patients
Do you have trouble losing weight? Or would you like to lose faster? You’ve come to the right place. The sad truth is that conventional ideas – eat less, run more – do not work long term. Counting calories, exercising for hours every day, and trying to ignore your hunger? That’s needless suffering and it wastes your time and precious willpower. It’s weight loss for masochists. Eventually, almost everyone gives up. That’s why we have an obesity epidemic. Fortunately, there’s a better way. Either way, there are several factors that can affect your efforts to lose weight. These include making changes to your diet plan for weight loss, exercise, and lifestyle.
There are tools and tips that can keep you on track. In addition, you should know what not to do. Talk to a nutritionist/dietician before you begin a new plan. They can help you customize a program and safely monitor your progress. Keep in mind, even small changes can make a big difference in your health. When it comes to weight loss, there are 3 important facts you should know in advance. The first is your weight. The second is your body mass index (BMI).
Your BMI is based on your weight and height. The third fact to know for weight loss is waist circumference. Body fat often collects in your stomach area. This is more of a health risk than body fat that builds up in your thighs or buttocks. For this reason, your waist circumference is a valuable tool.
We create a diet chart for weight loss for males and females, which can be easily followed for weight management. It is a complete diet plan for weight loss of one week and you can repeat it.
Diet Plans for Weight Loss
|Breakfast (8:00-8:30AM)||3 egg whites + 1 toasted brown bread + 1/2 cup low fat milk (no sugar)|
|Mid-Meal (11:00-11:30AM)||1 cup papaya|
|Lunch (2:00-2:30PM)||1 cup arhar dal + 1 chapatti + 1/2 cup low fat curd + salad|
|Evening (4:00-4:30PM)||1 cup vegetable soup|
|Dinner (8:00-8:30PM)||1 cup pumpkin + 1 chapatti + salad|
|Breakfast (8:00-8:30AM)||1 onion stuffed chapatti + 1/2 cup low fat curd|
|Mid-Meal (11:00-11:30AM)||1 cup coconut water|
|Lunch (2:00-2:30PM)||1 cup moong dal/ chicken curry + 1 chapatti + salad|
|Evening (4:00-4:30PM)||1 cup pomegranate|
|Dinner (8:00-8:30PM)||1 cup beans + 1 chapatti + salad|
|Breakfast (8:00-8:30AM)||2 besan cheela + 1/2 cup low fat curd|
|Mid-Meal (11:00-11:30AM)||1 apple|
|Lunch (2:00-2:30PM)||1 cup masoor dal + 1 chapatti + 1/2 up low fat curd + salad|
|Evening (4:00-4:30PM)||1 cup tomato soup|
|Dinner (8:00-8:30PM)||1 cup carrot peas vegetable +1 chapatti + salad|
|Breakfast (8:00-8:30AM)||1 cup vegetable brown bread upma + 1/2 cup low fat milk (no sugar)|
|Mid-Meal (11:00-11:30AM)||1 cup musk melon|
|Lunch (2:00-2:30PM)||1 cup rajma curry + 1 chapatti + salad|
|Evening (4:00-4:30PM)||1 cup vegetable soup|
|Dinner (8:00-8:30PM)||1 cup parwal vegetable + 1 chapatti + salad|
|Breakfast (8:00-8:30AM)||1 cucmber hungcurd sandwich + 1/2 tsp green chutney + 1 orange|
|Mid-Meal (11:00-11:30AM)||1 cup buttermilk|
|Lunch (2:00-2:30PM)||1 cup white chana/ fish curry + 1 chapatti + salad|
|Evening (4:00-4:30PM)||1 cup low fat milk (no sugar)|
|Dinner (8:00-8:30PM)||1 cup cauliflower vegetable + 1 chapatti + salad|
|Breakfast (8:00-8:30AM)||1 cup vegetable poha + 1 cup low fat curd|
|Mid-Meal (11:00-11:30AM)||1 cup watermelon|
|Lunch (2:00-2:30PM)||1 cup chana dal + 1 chapatti + salad|
|Evening (4:00-4:30PM)||1 cup sprouts salad|
|Dinner (8:00-8:30PM)||1 cup tinda vegetable + 1 chapatti + salad|
|Breakfast (8:00-8:30AM)||1 cup low fat milk with oats + 3-4 strawberries|
|Mid-Meal (11:00-11:30AM)||1 cup coconut water|
|Lunch (2:00-2:30PM)||1 cup soybean curry + 1 chapatti + 1/2 cup low fat curd + salad|
|Evening (4:00-4:30PM)||1 cup fruit salad|
|Dinner (8:00-8:30PM)||1 cup ghia vegetable + 1 chaptti + salad|
Diet Chart for Weight loss patients : Do’s And Dont’s
Don’ts Do During Weight Loss Plan
- Dont Starve Youself
- Dont Drink Ton of Alcohol
- Dont Think Short Term
- Dont Deprive Yourself of Indulges
- Regularly Eat Clean, Healthy Foods
- Drink a Ton Water
- Create a Meal Plan for Each Week
- Have Willpower
Food Items You Can Easily Consume
- Avocado: While avocados are higher in calories than other fruits and vegetables, their satisfying fat and fiber combo may help you slim down.
- Eggs: Eating a high-protein breakfast promotes weight loss, because protein increases satiety while regulating hunger and appetite hormones, helping fend off your hunger until lunchtime.
- Beans: All beans are high in fiber, which is your friend when you’re trying to lose weight because it helps you feel fuller longer, thus controlling hunger.
- Yogurt: Yogurt is protein-packed and full of probiotics, which are good for gut health and may help your weight-loss efforts. Your gut health can impact your weight, and eating more fiber and probiotics helps keep your gut bacteria happy, which can be good for your metabolism.
- Salmon: Salmon is a rich source of high-quality protein and provides plenty of “good” fats: omega-3 fatty acids which helps people feel more satisfied when they were watching their calories.
- Fruit: Higher fruit consumption was associated with lower risk of becoming overweight or obese, independent of vegetable or fiber intake—though including fruit as part of a healthy diet overall is always the best strategy.
- Popcorn: As long as this popular crunchy treat isn’t doused in movie-theater butter, it makes an excellent weight-loss snack. Popcorn is filled with air, so you get a pretty large portion without a lot of calories.
- Almonds: Almonds are an excellent source of fiber, and they’re high in protein. Eating foods with the one-two punch of fiber and protein can help you feel fuller longer—which makes it less tempting to reach for an unhealthy snack between meals.