Written by Editorial Team |Updated : February 28, 2015 11:53 PM IST
Weight loss, diet and exercise are all interrelated to one another. If you want to lose weight effectively, you need to not only exercise but keep a tab on what you eat after you burn those calories in the gym. Diet plays a 70% role in making your weight loss an effective one. But we all have different dietary needs and therefore call for customised meal plans which suit our body. Once you determine the number of calories you have to consume in a day, it becomes easier to chart out a plan. Well-known nutritionist Pooja Makhija in her book 'Eat Delete', devises separate meal plans for different calorie requirements starting from a 1200-calorie meal to 2200-calorie plan. Here is an excerpt from the book.
The Eat Sheet
To get a 10 out of 10 on your weight loss, do make note of the following 10 steps before you start your meal plans.
1. Eat within the first hour of rising.
2. Drink 8 to 12 glasses of water a day.
3. Each meal plan has four main meals (breakfast, lunch, evening snack and dinner).
4. Anything else you eat in between has to be taken from the 'Filler List' at the end this chapter. Please choose only one filler at a time between your main meals. Your evening snack should be a combination of filler items (as per your meal plan).
5. Of the fillers you need to have between meals, vegetable juice must be one of them (certain vegetable combinations may not be allowed depending upon individual blood and urine analysis. Please check this with your doctor.).
6. No sugar, honey, artificial sweeteners, gur, nuts, dry fruits, fried food, cheese or dessert are allowed in this phase of weight loss.
7. Try to make breakfast with no oil. Also, you won't be able to consume any fat apart from oil. So your meal plans cannot include ghee, khoa or butter.
8. You can substitute one katori dal with 2 pieces of chicken (leg and thigh) or 2 palm-sized pieces of fish.
9. All fruits except bananas allowed. 1 serving = 100 grams. However, fruit juices are not allowed.
10. Peas and potatoes should be no more than 100 grams per day.
Understand your portions
1 bowl = holds 180ml of water
1 roti = a 5.5 inch diameter palm-size thin roti (This is just an approximation. Don't go nuts.)
The nutritional advice given here does not account for any pre-existing conditions like diabetes or PCOS. Please get this plan approved by your doctor before embarking on the programme.
Meal Plans
1200 to 1400 calories
This is an estimation of a 1200 to 1400 calorie meal plan.
You have to eat 4 main meals (breakfast, lunch, evening snack, dinner) and 4 fillers.
Added oil should not exceed 2 to 3 teaspoons per day. This is a mandate for the successful execution of the programme.
Evening snack: Your evening snack should be a combination of 2 filler items.
1400 to 1600 calories
This is an estimation of a 1400 to 1600 calorie meal plan.
You have to eat 4 main meals and 4 fillers.
Added oil should not exceed 2 to 3 teaspoons per day.
Evening snack: Your evening snack should be a combination of 2 filler items.
[recom-stories]
1600 to 1800 calories
This is an estimation of a 1600-1800 calorie meal plan.
You have to eat 4 main meals and 4 fillers.
Added oil should not exceed 2 to 4 teaspoons per day.
Evening snack: Your evening snack should be a combination of 2 filler items
1800 to 2000 calories
This is an estimation of an 1800 to 2000 calorie meal plan.
You have to eat 4 main meals and 8 fillers.
Added oil should not exceed 2 to 4 teaspoons per day.
Evening snack: Your evening snack should be a combination of 2 filler items.
2000 to 2200 calories
This is an estimation of a 2000 to 2200 calorie meal plan.
You have to eat 4 main meals and 8 fillers.
Added oil should not exceed 2 to 4 teaspoons per day.
Evening snack: Your evening snack should be a combination of 4 filler items.
Fillers
1. 2 biscuits (Marie/ KrackJack/ Glucose/cream crackers/ Monaco)
2. 1 medium-sized diet khakra
3. 1 medium-sized idli
4. medium-sized sada dosa
5. 17 grapes
6. 6 to 8 strawberries
7. 2 to 3 plums
8. 18 to 20 cherries
9. 4 medium slices pineapple (diameter of the slice is approximately 3 inches)
10. 1 medium-sized orange/ apple/ pear
11. 6 to 7 lychees
12. 1 bowl watermelon/ muskmelon/ papaya
13. 1 bowl skimmed-milk curd
14. 1 bowl kurmura (puffed rice)
15. bowl sprouts salad
16. Small fistful of channa and 1 glass chhaas
17. 2 boiled egg whites and 1 cracker
18. Vegetable juice
19. bowl vegetable poha
20. Open sandwich with vegetable toppings
21. Chicken and peppers on bread
22. bowl upma with beans and carrots
23. bowl roasted poha chivda with some chana
24. 2 tbsp cornflakes with skimmed milk
25. bowl hakka noodles with veggies
26. bowl pasta in red sauce with mushrooms
27. bowl spaghetti with spinach
28. 1 bowl popcorn without butter
29. Cornflakes bhel (2tbsp corn/ wheat flakes + 2tbsp chopped vegetables)
30. 1tbsp hummus and 1 cracker
To calculate the number of calories you are eating in every meal, use our calorie calculator powered by Healthifyme on your right.
'Eat Delete' is authored by Pooja Makhija who has several celebrity clients from Bollywood. The book is published by Harper Collins. You can buy the book here.
Track calories in Indian food items using Healthifyme calorie counter
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