Hello welcome to our blog. Here we discuss about diet plan for weight loss, diet for weight loss for men, diet for weight loss for females and also the healthy diet plans. Make sure to check all details and help us know if it helps you.
Our body weight is controlled by the measure of energy that we take in as food and the measure of energy we exhaust in the exercises of our day. Energy is estimated in calories. Digestion is the amount of all compound cycles inside the body that support life. Your basal metabolic rate is the quantity of calories (measure of energy) you need for your body to do essential capacities. In the event that your weight stays steady, this is likely a sign that you are taking in the very measure of calories that you consume day by day. In case you're gradually putting on weight after some time, all things considered, your caloric admission is more prominent than the quantity of calories you consume your day by day exercises.
For certain individuals, because of genetic (inherited) factors or other ailments, the resting metabolic rate (RMR) can be somewhat higher or below the norm. Our weight likewise assumes a part in deciding the number of calories we consume very still - the more calories are needed to keep up your body in its current express, the more noteworthy your body weight. A 100-pound individual requires less energy (food) to keep up body weight than an individual who weighs 200 pounds.
implies that your muscles will be prepared and sufficiently able to handle whatever weight you toss at them, regardless of your more extensive weight reduction objective. It additionally implies that you will not endure a sugar surge and resulting droop, which is ordinary in numerous who burn-through unreasonable food while staying inactive.
Diet for females
MONDAY
Breakfast: Sambar with 2 brown rice idlis/ Paneer sandwich with mint chutney
Lunch: Whole-grain roti with mixed-vegetable curry with one dal
Dinner: Tofu/chicken curry with mixed vegetables and a fresh spinach salad/chicken gravy with 2 multigrain rotis
TUESDAY
Breakfast: Chana dal pancakes with mixed vegetables and a glass of milk/ bread and egg with fruits
Lunch: Chickpea curry with brown rice/ Brown rice with dal
Dinner: Khichdi with sprout salad/Veg paratha with raita
WEDNESDAY
Breakfast: Apple cinnamon porridge/ Vegetable uttapam with sambhar
Lunch: Whole-grain roti with tofu/ non veg and mixed vegetables
Dinner: Palak paneer with brown rice and vegetables/ 2 Multigrain rotis with chicken and curd
THURSDAY
Breakfast: Yogurt with sliced fruits and sunflower seeds/ vegetable poha
Lunch: Whole-grain roti with vegetable sabzi/ Dal with veg or non veg sabzi and brown rice
Dinner: Chana masala with basmati rice and green salad/ One bowl of fruits and vegetables with multigrain rotis
FRIDAY
Breakfast: Vegetable dalia and a glass of milk/ 3-4 dal paddu with sambar
Lunch: Vegetable sambar with brown rice/ 2 multigrain roti with veg/non veg curry
Dinner: Tofu curry with potatoes and mixed vegetables/ chicken curry with 2 multigrain rotis
SATURDAY
Breakfast: Multigrain parathas with avocado and sliced papaya/ dal paratha with mixed vegetables
Lunch: Large salad with rajma curry and quinoa/ one bowl mixed vegetable kadai
Dinner: Lentil pancakes with tofu tikka masala/ green salad with mixed vegetables and multigrain roti
SUNDAY
Breakfast: Buckwheat porridge with sliced mango/ fruit salad with a glass of milk
Lunch: Vegetable soup with whole-grain roti/ one bowl millet and dal khichdi with multigrain roti
Dinner: Masala-baked tofu with vegetable curry/ non veg curry (chicken, seafood) with multigrain roti
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Diet plans for men
Monday
Breakfast: 45g oats with 300ml skimmed milk and 1tsp honey; 200ml apple juice.
Snack: 120g low-fat yoghurt with blueberries and honey.
Lunch: Grilled chicken (1 chicken breast) salad sandwich with wholemeal bread.
Snack: Smoothie – blend 25g whey protein, 80g raspberries, 80g blueberries, 50g blackberries and water.
Dinner: 120g tuna steak with stir-fried broccoli, mushrooms, green beans, sesame seeds and oil; 70g brown rice.
Snack: 250ml skimmed milk.
Daily total: 1,835 calories, 136g protein, 229g carbs, 33g fat
Tuesday
Breakfast: Smoothie – blend 25g whey protein, 300ml skimmed milk, 100g strawberries and a banana.
Snack: 120g low-fat yoghurt, blueberries and honey.
Lunch: Tuna sandwich on wholemeal bread; 200ml skimmed milk.
Snack: Mixed nuts, raisins and cranberries.
Dinner: 100g chicken, bacon and avocado salad.
Snack: 1 apple with 2tbsp natural peanut butter.
Daily total: 1,802 calories, 131g protein, 219g carbs, 37g fat
Wednesday
Breakfast: Smoothie – blend 25g whey protein, 300ml skimmed milk, 100g strawberries and a banana.
Snack: 90g mackerel on 1 slice of wholemeal toast.
Lunch: 1 apple; chicken salad sandwich on wholemeal bread.
Snack: 1 banana.
Dinner: 120g fillet steak with spinach and 2 grilled tomatoes.
Snack: 100g low-fat cottage cheese and pineapple.
Daily total: 1,821 calories, 138g protein, 222g carbs, 35g fat
Thursday
Breakfast: 4 scrambled egg whites on 2 slices of wholemeal toast.
Snack: 1 low-fat yoghurt with blueberries and a handful of oats and honey.
Lunch: Smoothie – blend 25g whey protein, 80g raspberries, 80g blueberries, 50g blackberries and water; 30g brazil nuts.
Snack: 100g low-fat cottage cheese and pineapple.
Dinner: Tuna niçoise salad (100g tuna, mixed salad leaves, plum tomatoes, a red pepper and 4 new potatoes).
Snack: 250ml skimmed milk.
Daily total: 1,835 calories, 136g protein, 229g carbs, 33g fat
Friday
Breakfast: 45g oats with 300ml skimmed milk and 1tsp honey.
Snack: 10 radishes with balsamic vinaigrette.
Lunch: 1 can of tuna with beetroot; 1 low-fat yoghurt.
Snack: Smoothie – blend 25g whey protein, 80g raspberries, 80g blueberries and 50g blackberries with water.
Dinner: 120g barbecue chicken kebab with peppers and 70g brown rice.
Snack: 100g cottage cheese; grapes.
Daily total: 1,808 calories, 133g protein, 219g carbs, 34g fat
Saturday
Breakfast: 2-egg omelette with cheese.
Snack: Smoothie: blend 25g protein, 1 apple, 50g blueberries, 50g blackberries and a banana with water.
Lunch: 90g sardines on 1 slice of wholemeal toast.
Snack: 150g raw carrots and hummus.
Dinner: 100g grilled salmon with green beans, asparagus and 70g brown rice.
Snack: 200ml skimmed milk.
Daily total: 1,822 calories, 135g protein, 221g carbs, 36g fat
Sunday
Breakfast: 4 scrambled egg whites on 2 slices of wholemeal toast; 1 grapefruit.
Snack: Smoothie – blend 25g protein, 300ml skimmed milk, 50g blueberries, 50g blackberries and a banana.
Lunch: Tuna sandwich on wholemeal bread; 1 pear.
Snack: Mixed nuts and fruit bar.
Dinner: 120g fillet steak with 1 small jacket potato, spinach and 1 grilled tomato.
Snack: 1 apple with 2tbsp natural peanut butter.
Daily total: 1,840 calories, 140g protein, 228g carbs, 39g fat
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