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Sample weight loss diet plan by an expert dietician

Slogging out for hours at the gym and then eating whatever you want is not the right way to lose weight. So is following fad diets blindly and not working out at all. It's about getting your calories from the right sources, in the right amount coupled with effective exercise. Our expert Shilpa Mittal, a renowned dietician practising in Mumbai, gives a sample diet for those who want to lose weight.

According to me, if one wants to lose weight, their diet should be as close to their normal diet as possible; only then will they be able to stick to it. Otherwise one tends to discontinue the diet or does not follow it regularly. So, if you are a south Indian who enjoys his dosas and idlis, the diet should include these but in a low-fat form.

Here is sample diet plan for weight loss:

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Breakfast: Start your day with milk and cornflakes, or milk and poha/upma. If you are from northern India, and are into eating parathas, you can still have them but make them healthy. Instead of just aloo paratha have potato mixed with other vegetables and use less of oil/ghee/butter. Similarly, if you are from southern India, you can have idlis, dosa, uttappa but avoid medu wada since that is fried. You can even opt for egg omelette or sandwiches.

Lunch: This can consist of a proper meal like rotis/ bhakri with vegetables, salads and a source of protein from dal/curd/ sprouts/ non-veg dishes like eggs, fish, chicken plus a small helping of rice. Avoid pickles and papads.

Snacks: This can be mixed dry fruits, seasonal fruits or any fruit you like or a handful of roasted channa or kurmura.

Dinner: Preferably opt for an early dinner and it can be just like lunch or it can be a single wholesome meal like khichdi, pulav, biriyani.

Other important things to keep in mind:

Have small frequent meals.

Do not keep long gaps between your meals as it reduces the metabolic rate.

Do not skip breakfast, have a healthy wholesome breakfast. Here are some healthy breakfast options.

Do some kind of physical activity at least for 30 minutes, 4-6 times a week.

Eat 2 fruits and 3 servings of veggies to get good amount of fibre which will help you lose weight. You may want to include these 10 red coloured foods in your diet.

Stay hydrated by drinking good amount of water.

Avoid junk foods, sweets, too many biscuits, fried and bakery products.

Avoid fried foods, jams.

Replace fruit juices with raw fruits.

Diet for weight loss involves a healthy lifestyle change you do not need to follow a particular diet to lose weight but you need to eat healthy. It should be based on your likes, dislikes, culture, schedule, and a pattern that you are willing to accept and follow in your daily life.

Apart from diet, one needs to engage themselves in some kind of physical exercise like walking, cycling, swimming, dancing, jogging, etc. This is essential to burn fat and keep the metabolic rate in control.

Follow these simple tips to lose weight and maintain a healthy lifestyle to keep fit for the rest of your life. Here is another diet plan to lose weight and stay healthy.

Click on the image to know how Indian spices can help you lose weight.

indian spices for weight loss

Image source: Getty Images


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