Diet for weight loss
Weight Loss! This topic will never get out of the syllabus. It does not matter, what age you belong to. If you have internet in your hand then you do not need anyone to answer that question and if you do not have internet then you might ask it to someone. Even our grandparents ask this question to Google. But what I think is it is only you who can answer best about this question. But it is only you who knows your diet like no one else. All the nutritionists can only tell you which food is best for what body type. After that, you need to identify your body type and choose food that matches your body type. Most of the time, if the food is nutritious then it will be the same for all the body types but there are always some exceptions. So, it is better to about the body type and suitable nutritious food.
We will divide our content in various parts. We will discuss about the eating schedule. If there is any exception for any particular age group or anything else that you need to know. Let’s start with the routine that you can follow.
Diet for weight loss – ideal eating routine?
The very first thing before starting any particular diet is to follow a strict eating routine. Most of the time people are eating well, it is just their timing of eating that makes it difficult for the food to digest. So, let us divide it into the three most impactful meals.
Timings for breakfast
Try to have your breakfast at around 8:00 in the morning. This is the best time in which you are having your digestion system at its peak. Whatever you eat at that time in whatever quantity, you will digest that.
The other benefit of eating at that time is you get enough time for your afternoon lunch. And taking a heavy diet at that time does not affect you as much because in the morning you are starting your day and having breakfast at that time increases your productivity.
Timings for lunch
After having breakfast at around 8:00 in the morning, you can have your lunch at around 12:00 pm. This is the time when you will feel like and it is the need of the body to have proper carbs and proteins in your body. This meal plays a very important role in your weight loss journey. Because in that meal you have to try the most to complete your carbs and protein intake. So, you have to choose your food wisely at that time. We will discuss about the food later in this article.
Timings for dinner
At any cost, please have your dinner before 8:00 pm. Try to have it around 7:00 pm. Like lunch is responsible for your weight loss journey in a positive way. Similarly, dinner also plays a very important role in your weight loss journey in a negative way. This is because food needs time to digest. And in the evening time, all your physical activities are almost zero and your body needs rest as well. So, that combination only demands low low-calorie diet with some walking after dinner.
This is all about the timings for dinner. Now discuss about how many meals you should take for the weight loss journey. But keep in mind one thing at any cost your last meal should be before 8:00 pm only.
Meal 1
Meal 1 would be breakfast only. Try to make it in a way of medium calorie and protein-rich. At least try to have any one seasonal fruit in the breakfast. Do not go for the juices. Avoid juice and instead have a raw fruit. Make it as early as possible so you can make a place for your second meal. Now we will discuss what else you can add in breakfast for fat loss.
- Any seasonal fruit
- Boiled eggs
- Moong Dal cheela
- Sprouts
- Besan cheela
- Wheat bread vegetable sandwich
- Poha
- Idli
Meal 2
Meal 2 that is after breakfast. Take that meal around 10-11 in the morning. This meal is all about taking the required nutrients. We will discuss what you can have in meal 2.
- Salad (Any kind)
- You can also include avocado, and spinach in that salad
- One fruit again (can be seasonal)
- Yogurt
- Any raw vegetable (preferably cucumber)
- Cucumber helps in your water intake.
- It is the best source for water hydration in your body.
Meal 3
Meal 3 is your lunch only. Timings we have already discussed above for lunch. This is a very important meal in your whole routine. Because you have to keep more quantity in your food. And in this meal, you have to complete most of your protein intake. So, this can be considered as a heavy diet only. Let’s discuss about what all you can eat in this meal. As this meal is heavy so this provides you with a wide variety to eat.
- Chapati (preferred)
- Rice (preferred)
- Salad (cucumber, onion, tomato)
- Buttermilk(preferred)
- Paneer
- Tofu
- Anything that is high in protein and medium in carbs
Meal 4
This meal is again for the protein intake only. There are some nutrients that cannot be included in the main meal but can be taken side by side with the gap of 1-2 hours of main meals. So, this is that meal. Take it around 5 in the evening. Along with the diet take care of the water intake of your body. So, these mini-meals help you to complete this. Let’s discuss what all you can eat in that meal.
- Nuts
- Coconut water
- Black coffee
- Makhana
- Green tea
- Roasted paneer
- Peanut
Meal 5
This is the last meal of the day. Timings for this meal we have already discussed above. This is almost a calorie-deficit meal. We will make it in a way that it is high in protein and also your comfort food. Because right after this meal you will go to sleep. Most people do not even go for a walk after this meal. Walk is very important after a meal. Any kind of physical activity. Let’s discuss what all you can eat in this meal.
- Dal
- Chapati
- Avoid rice in the night
- Salad
- Soup
- Sauteed vegetables
This is all about your weight loss diet plan. Just keep two to three things while you are on this weight loss journey.
- Drink enough water
- Do some physical work or take a walk after each meal
- Take enough sleep (at least 8 hours)
- Add protein and fiber-rich food to your meals