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Here's A Diet Chart For Women To Lose Weight
Being obese and overweight not just looks unhealthy but in reality is deeply rooted with illness and various health ailments. For a female, staying fit is directly linked with her body being within the window of the desired and healthy weight according to the standard weight and body mass charts.
Dieting has been associated with weight loss, but what is more important is dieting the right way. Starving yourself to lose weight will not take you anywhere. You will only be losing the essential energy that your body requires for the daily functionality.
Extensive dieting can make you fall ill. It is therefore important to consult a nutritionist or a dietician who can help you out by preparing a diet chart following which will guarantee you loss of weight in a healthy manner. Read on to know the tips that you can pick up through the following pointers on a diet chart to lose weight for females.
Getting back into shape, especially if you have put on weight recently, can be tough. No one wishes to go out of shape and it can be utterly disappointing to find out that you no longer fit into the clothes you just used a year ago. Choosing a diet that suits your lifestyle is essential. Just following any fancy diet in the hope of losing weight can get you and your fitness into trouble.
Diet Chart for Females to Lose Weight
Understanding what is keeping you fat, the amount of exercise required to burn the excess calories, and diet control are all essential aspects of losing weight. Follow the tips below to understand how to form a diet chart for weight loss for females.
1. Do Not Skip Meals
The primary reason why a diet chart to lose weight for females might not work effectively sometimes is when a lady decides to skip a meal thinking she can avoid calories this way. In fact, skipping a meal makes you starve which would ultimately force you to end up eating something unhealthy. This would eventually hamper your weight loss goals.
2. Eating Frequently
Eating meals in small quantities often and frequently helps. Do not let yourself be hungry. Try eating healthy snacks or fruits often.
3. Eating Home-made Foods
Cooking at home gives you the benefit of using the ingredients that you want helping you seek healthy alternatives.
4. Keep Healthy Food In Stock
Make sure that you always have healthy food in store at home. This will help you during your hunger pangs.
5. Perfect Diet Plan
Ensure that your diet contains enough of proteins, vitamins, carbohydrates, and good fat.
6. Use Small Plates And Bowls
Research has proved that using small plates and bowls helps you consume less food and prevents you from overeating.
7. Avoid Zero Carb Diet Plans
Our body needs all forms of nutrients. Restricted diet plans will not help you achieve your weight goals in a healthy manner.
Diet Chart To Lose Weight For Women
Follow the below-mentioned diet plan to ensure that you have a healthy weight loss. The below diet chart is spread over 4 weeks.
Week 1
Early
Morning:
•
Have
one
fruit
of
your
choice
plus
3-4
mixed
seeds
such
as
flax,
sesame,
melon,
etc.
Breakfast:
•
Choose
any
one:
Paneer
sandwich
with
chutney/2
idlis
with
sambhar/akki
roti/
2
egg
omelette
along
with
2
whole
grain
brain
slices/2
mixed
vegetable
paranthas.
•
One
glass
of
any
vegetable
juice.
Mid-morning
•
Choose
any
one:
2
dates
and
4
walnuts/any
fruit
of
your
choice/tender
coconut
water
Pre-Lunch
•
One
plate
of
salad
with
vinegar
dressing.
Lunch
•
Choose
any
one:
2
multigrain
rotis/one
bowl
of
rice.
•
Choose
any
one:
one
bowl
of
pulses/egg
scrambled
or
fried/non-veg
gravy.
•
One
bowl
of
low-fat
curd.
Mid-evening
•
Choose
any
one:
One
glass
of
tea
or
coffee/one
glass
of
buttermilk.
Snack
•
Choose
any
one:
One
fruit
of
your
choice/one
bowl
of
sprouts/one
glass
of
whey
protein
drink.
Dinner
•
One
bowl
of
chicken
gravy.
•
Choose
any
one:
One
bowl
of
rice/2
multigrain
rotis.
•
Salad.
•
One
bowl
of
low-fat
curd/one
bowl
of
vegetable
dalia.
•
One
bowl
of
sambhar.
•
One
bowl
of
soup.
Post
Dinner
•
4
to
5
nuts/one
glass
of
warm
low-fat
milk.
Week 2
Early
Morning
•
10
ml
wheatgrass
juice.
•
5
to
6
walnuts
and
almonds.
Breakfast
•
Choose
any
one:
2
medium
vegetable
uthappam
with
sambhar/one
bowl
vegetable
dalia
upma/2
medium
paneer
or
oats
dosa/one
bowl
pongal/one
bowl
poha.
•
One
glass
vegetable
juice.
Mid-morning
• Choose any one: One glass of protein shake with milk/assorted fruit platter/tender coconut juice
Pre-lunch
•
One
bowl
of
veggie
soup
Lunch
•
2
multigrain
rotis.
•
One
bowl
veg/non-veg
gravy.
•
One
bowl
of
boiled
pulses.
•
One
bowl
of
rice.
•
One
bowl
of
mixed
vegetables.
•
One
veg
and
egg
omelette.
Snack
•
2
flour-based
khakras/any
one
fruit.
•
One
cup
green
tea.
Dinner
•
Chicken
biryani/vegetable
pulao.
•
One
bowl
of
raita.
•
One
bowl
of
veg
or
chicken
salad.
•
One
bowl
of
steamed
rice.
•
One
bowl
of
mix
veg
sambhar.
•
One
bowl
of
veg/non-veg
gravy.
•
2
multigrain
rotis.
•
One
bowl
of
pulses/fish
curry.
•
One
bowl
curd.
Post
Dinner
•
One
glass
of
whey
protein
shake/one
glass
of
warm
milk.
Week 3
Early
Morning
•
Green
leafy
vegetable
juice.
•
Any
one
fruit.
Breakfast
•
Choose
any
one:
One
bowl
of
vegetable
poha/2
oats
odli
with
sambhar/2
methi
paranthas
with
low
fat
curd/2
mixed
vegetable
uttapams
with
mixed
veg
sambhar.
Mid-morning
•
Any
one
fruit/nuts.
Pre-lunch
•
One
bowl
of
sprout
salad/one
bowl
of
mixed
veggie
soup.
Lunch
•
2
multigrain
rotis.
•
One
bowl
of
veg
or
non-veg
gravy.
•
One
bowl
pulses/one
bowl
red
rice.
•
One
bowl
mix
veg
sambhar.
•
One
bowl
low-fat
curd.
Snack
•
Peanut
chikki.
•
Mixed
veggie
juice.
Dinner
•
One
bowl
of
fruit
and
veggie
mix
salad.
•
2
wheat
rotis.
•
One
bowl
of
non-veg
gravy/one
bowl
brown
rice.
•
One
bowl
of
pulses.
•
One
bowl
of
curd.
Post
Dinner
•
One
glass
of
whey
protein
shake.
Week 4
Early
Morning
•
Amla
juice.
•
Mix
of
walnuts
and
almonds.
Breakfast
•
2
dal
paranthas
•
One
bowl
of
low
fat
curd/vegetable
pancakes.
•
One
bowl
of
raita.
•
Paneer
and
veggie
rice.
•
One
bowl
of
curd.
Mid-morning
•
3
to
4
dry
fruits/one
bowl
of
cut
fresh
fruits.
Pre-lunch
•
One
bowl
of
sprout
salad/one
bowl
of
grilled
chicken.
Lunch
•
One
bowl
of
millet
and
dal
khichdi.
•
One
bowl
of
mixed
vegetables/2
multigrain
rotis.
•
One
bowl
non-veg
gravy/scrambled
egg.
•
One
glass
of
buttermilk.
•
One
bowl
sambhar.
Snack
•
One
cup
of
boiled
corn.
•
One
cup
coffee/tea/green
tea/one
fruit
of
your
choice.
Dinner
•
One
bowl
of
vegetable
and
seeds
salad.
•
2
multigrain
rotis.
•
One
non-veg
gravy/pulses
of
your
choice/one
bowl
of
brown
or
red
rice.
•
One
bowl
of
veg
sambhar.
•
Scrambled
egg.
Post
Dinner
•
One
glass
of
warm
milk.
Following the above diet chart for weight loss for females will ensure that you get to reduce your weight in a healthy manner over a duration of four weeks. Regular exercising along with staying active ensures that your body is in shape and fit.
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