Overweight or obesity are defined as abnormal or excessive fat accumulation that may impair health. This can be preventable only if you follow a correct diet, activity and lifestyle pattern. Weight decreases when the number of calories burnt by the body gained over a long period of time. Before you set out an effort, make sure you know exactly what you are trying to achieve, How much weight I need to lose to be healthy? Then set personalized goals, in achievable way and introduce lifestyle changes to gradually loss weight and keep it off. So weightloss is not a temporary mode of settlement, it’s a lifestyle modifying long term goal.
Diet tips on weight loss:
• Drinking 4cups of green tea per day give the greatest effect for burning fat.
• Spices such as black pepper,garlic,fenugreek and cloves have the capacity to melts extra calories within 20mns after meal
• Fat free dairy products will increase the production of calcitrion which causes cells to burn more fat
• Increasing intake of protein in your diet will increase the calorie spent on digestion of protein more than that of fats and carbohydrates,which can helps to reduce fat from your body
South |
Breakfast (9.00 AM) |
Midmorning(11.00AM) |
Lunch(1.00PM) |
Evening Snack(3.00PM) |
Dinner(7.00PM) |
Option Type 1
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Breakfast punch with 200ml of skimmed milk OR 1bowl oats with fresh fruits OR Besan dosa/Beetroot dosa with Mint chutney |
1handfull of Nuts / Seeds/Mixed nuts/Mixed seeds OR Chilly spiced Chickpeas with chia seed in lime juice OR Dry fruit cracker 2pieces |
Brown rice/Red rice 1/2-cup With Any leafy vegies fry 1cup Fish curry/Chicken curry/Lean red meat -200g Cucumber salad |
Herbal tea OR green tea OR White tea With Ragi Cookies OR Millet cookies OR Arrow root aloo pakkoda in coconut oil /Air fryer |
Millet bread toast with 1tbsp of butter and shreaded chicken and lettuce filling OR Homemade macroni with vegetables |
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Option Type 2 |
3Idly /Veg oothappam/Dosa/Ragi dosa With coconut chutney/Sambar OR |
Half piece of apple/1banana With 1tbsp of peanut/almond butter unsweetened |
Rice - 1 Cup With Aviyal/ Dal Curry/ Sambar/ Pumkin Cowpea Erissery/ Soya Bean curry/Fish curry/Chicken curry/ Horsegram Plantain Thoran/ Pulissery OR Lemon Rice OR Tamarind rice OR Tomato rice OR Veg fried rice/Chicken fried rice with less oil With Cucumber salad and raita |
Chia seed pudding with freshly cut fruits OR Sprouted green gram salad |
Whole wheat chapati OR Millet dosa With mushroom/paneer/Gobi masala OR Groundnut chutney/ Mint chutney + Veg salad |
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Option Type 3 (Smoothie /Shakes/health mixes/salads) |
3/4Cup millet flakes with 1banana and 200ml fat free milk OR 1Cup soaked dry fruits mix with 1tbsp mixed nuts and 200ml of fat free milk"\ |
Egg salad with fresh herbs and cucumber OR Cucumber pinepple smoothie |
Paneer mushroom cucumber salad OR Kabooli Channa salad with 1cup of yoghurt OR Grilled chicken piece 250g with Multigrain bread and cucumber lettuce salad |
Spiced millet salad OR Boiled channa with garlic powder seasoning |
Egg with broccoli salad OR Millet health mix porride/Arrow rrot porridge |
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Option Type 4 |
Millet pancake with 1cup of fresh fruits |
Homemade granola bar 1nos Low fat yoghurt with walnuts and honey |
Millet bread With Hummus dip |
Tender coconut chia pudding 1cup |
Omelette and 2whole grain bread toast |
