In this article, I'll discuss a complete proven diet plan for weight loss. I'll give you tips on it and also tell substitutes for the most common foods that increase weight. Do not waste any food.
Start Your Day with Lemon Water
This is a proven diet plan for weight loss. People say that you should drink plenty of water empty stomach daily but if you are not feeling thirsty then you do not need to do so. Simply make one glass of lemon water and drink it. You can add a little sugar but if you are a patient of high BP or diabetes then don't add sugar and drink it without.
Lemonade helps in reducing weight and equally benefits diabetic patients.
Breakfast for Weight Loss
After 2 hours, you have to do breakfast. A healthy breakfast is a must to keep your body active and ready to start your day.
Your breakfast should include egg with a loaf of gram flour and boiled vegetables like cabbage, cauliflower, spinach, tomatoes, beetroot, etc. Drink milk without fats. You can have corn with sauces.
These breakfast items contain vitamins, protein and minerals.
After three hours, you should have a healthy drink, e.g. coconut water, any milkshake, or green tea. It will boost energy.
These drinks are good for bones and fight against many diseases. They have low calories and help a lot in weight loss.
Lunch for Weight Loss
The best time for lunch is 1 pm to 2 pm.
Eat brown rice with a plenty of salad and low fats yogurt (raita).
You can also have pulses in lunch. Green salad contains vitamin B12.
After lunch, take tea. If you drink green tea, it is much better.
In the evening, you can have some healthy snacks like puffed rice and boiled or baked vegetables. For better taste, sprinkle lemon juice on it. Alternatively, you can eat any fruit or sprouts.
Puffed rice is low in calories. Fruits will give you vitamins and sprouts are good for bones.
Dinner for Weight Loss
Dinner is the last food for you. A common practice is to have a light breakfast but a heavy meal as dinner. This is quite a wrong diet. In fact, you should eat oppositely.
It is night time, so dinner should be light. Eat a dish made up of boiled or baked chicken, vegetables or meat.
You can also have pulses alternatively. Do not forget to add a rich salad containing leafy vegetables and fruits.
Meat provides you protein and eating it without oil means low fats. So, it is ideal for filling your stomach.
Substitutes of Some Common High-Calorie Foods
You can have boiled or baked potato with salt and black pepper instead of French fries.
Similarly, avoid fried chicken or meat and boil or bake it instead. Tandoori chicken is better than the fried one.
If you use butter in your routine, change it with olive oil.
If you want to have ice cream, you can eat mashed fruits. Replace milk chocolate with dark real chocolate.
Eat fig bars instead of cookies in the evening Snacks.
Cauliflower is better than kale.
Avoid mayo and eat avocado and mustard sauce instead.
Brown rice is low in calories as compared to white rice.