Starting a weight loss diet plan involves balancing your caloric intake with nutritious foods that promote satiety and energy. Here, we will discuss a simple diet plan to help you get started.
A healthy diet plan is required for a better lifestyle and well-being as it is directly linked to your physical and mental health, According to a national health and family survey one in four Indians is overweight due to inadequate diet as per some studies,
A person living in a rural area needs 2300-2100 calories/day and in urban areas requires 2100 calories/day, however, due to improper diet the risk of heart disease, high BP, liver and cancer is increased a major concern
In this article, we will discuss how to Adjust portion sizes based on your caloric needs and will discuss the diet plans that you must follow, Consult with your dietician or nutritionist accordingly
Why Do We Need a Healthy Diet Chart?
A healthy diet chart is required for a healthy life as it will help you follow a disciplined routine and diet demanded for your health, it will also help you to maintain the calorie value that helps you maintain a good healthy weight and also gives you the information about the right proportion of food required for your body. Fruits and vegetables, lentils protein, whole grains and fatty acids all will help you to gain essential nutrients as well as reduce the craving for excess food, So follow the diet plan accordingly as it will help you to prevent long-term illness and help maintain energy and activeness
Healthy Diet Chart Plan
Here is the diet plan mentioned below in tabular form for you to follow throughout the week
|
Day |
Breakfast (8:00- 8:30 AM) |
Mid-day Meal (If Applicable) (11:00- 11:30 AM) |
Lunch (1:30-2:00 PM) |
Evening Snack (4:00- 4:30 PM) |
Dinner (8:00- 8:30 PM) |
|
Monday |
One bowl of Poha + 1 glass of milk |
nut or seed |
1 bowl of brown rice with dal + salad + 1 bowl Bhindi |
1 Apple + 1 cup of green tea/ black coffee |
Two chapatis + 1 bowl of Jeera Aloo |
|
Tuesday |
Omelette with two brown bread + one glass of milk |
1 bowl fruit salad + 1 glass coconut water |
1 bowl rajma + 1 bowl aloo gobhi + 1 bowl rice + 1 chapatti + 1 bowl cucumber raita |
1 cup tea/ coffee + 1 cup papri chaat |
1 bowl lauki kofta + 2 chapati |
|
Wednesday |
Namkeen Dalia + 1 apple |
One glass of fruit smoothie |
1 bowl paneer curry + 1 bowl boiled rice + 2 chapatti + salad |
1 cup tea/ coffee + 1 cup aloo chaat |
1 bowl matar & mushroom curry + 2 chapati |
|
Thursday |
Moong dal Cheela + 1 glass of milk |
One bowl yoghurt |
1 bowl palak paneer + 1 bowl rice + 1 chapatti + salad |
1 cup tea/coffee + 1 cup boiled chana chat |
One bowl bottle of gourd curry + 2 chapati |
|
Friday |
1 bowl of oats + 1 glass of milk |
One glass of coconut water |
1 bowl paneer curry + 1 bowl dal + 1 bowl rice + salad |
1 cup mur-more chat + 1 cup tea/coffee |
1 bowl mustard greens + 2 chapati |
|
Saturday |
Veggie stuffed omelette + 1 glass of milk |
Handful of seeds or nut |
1 bowl boiled rice + 2 chapatti + 1 bowl dal + salad + 1 bowl ghia raita |
1 apple + 1 cup green tea/ black coffee |
1 bowl of paneer curry + 2 chappati |
|
Sunday |
Besan Chila + 1 glass milk |
1 Apple |
1 bowl soya bean curry + 1 bowl tienda + 2 chapatti + salad |
1 cup boiled masala corn + 1 cup tea/coffee |
1 bowl mix veg + 2 chapati |
Please correlate this diet chart with your dietician or nutritionist as it may be susceptible to change
6 Essential Components of a Healthy Diet
There are mainly 6 essential components that should be included in a healthy and nutritious diet these are:
- Carbohydrates- Carbs are necessary and make up to 60-65% of the diet, they provide energy as some carbs may be harmful including whole grains like oats & quinoa, Dalia, legumes, vegetables, millet,
- Fat- Fats help in the biosynthesis of membranes and helps in maintaining the body temperature and absorb vitamins A, D, E, and K. However excessive saturated fats are harmful, Healthy fats include avocados, nuts, seeds, fatty fish, and olive oil.
- Vitamins- Vitamins are very essential and required daily. Among them, vitamins A, B, C, and D are beneficial in preparing diet charts for weight loss. Consume fruits, vegetables, seeds, nuts, and poultry to get vitamins.
- Protein- Protein helps in muscle and tissue development and provides strength to our body. A diet plan must have 11-14% protein in your diet chart Some richest sources of protein include beans, soybeans, eggs, yoghurt, nuts, seeds, lean meat, and seafood.
- Minerals- Minerals enhance the growth of our organs and improve body and muscle coordination essential mineral includes. Iron, calcium, potassium, iodine, and sodium are all important they carry out many enzymatic activities in the cell. Rich mineral sources include fish, meat, cereals, and beans, barley etc.
- Fibre- Fibre helps lower cholesterol, control sugar levels and aids in digestion. Fibre-rich foods include beans, whole wheat flour, oats, quinoa, brown rice, and nuts.
What Food to Cut for Weight Loss?
- Calorie and caffeinated drinks
- Candy and Sweets
- Baked Goods
- White Bread
- Fried Foods
- Fast Food
- Gluten-free food
- Processed foods
- Ice Cream
- Pizzas and french fries
- Low-Carb refined Food
Some Additional Tips for Managing Weight
- Consume meals in small amounts and avoid heavy meals.
- Drink plenty of water in a day, for males-3.7 litres and females 2.7 litres or have at least 8 glasses of water.
- Avoid eating after 8 PM as our digestive system slows down at night.
- Include a fibre-rich diet like beans, whole wheat flour, oats, quinoa, brown rice, and nuts. and avoid fatty foods.
What to Do or Don’t Do While Following the Diet Chart
Do
- Avoid dehydration
- Don't go for heavy meals
- Follow diet chart accordingly
Don’t
- Avoid eating after 8 PM
- Avoid saturated fats
- Avoid junk food completely
Key Takeaway
A healthy diet means a healthy lifestyle and well-being diet chart can be a beneficial option for the person who wants to manage their weight, Include healthy stuff and follow properly by consulting with a dietician accordingly.
