Weight Loss Diet Chart

If you are getting a simple weight loss diet chart, then what can be better than that. You can get naturally slim and healthy by following it. In addition, it can keep you away from multiple health problems. Like high blood pressure, heart disease, diabetes, thyroid etc.

Furthermore, this weight loss diet chart is easy to follow. It has easily available food and meals are easy to make. All you have to do is stay patient and consistent with this weight loss diet chart. 

What is a weight loss diet chart?

A weight loss diet chart is a plan to lose weight. This diet chart tells about the best foods and drinks to have. It has information about how much to eat to lose weight.

The chart gives information about portion sizes, calorie counts, and macronutrient ratios.

What is the goal of a weight loss diet chart?

The goal of a weight loss diet chart is to make a low calorie diet. It means that you consume less calories than you burn. Calories can burn through physical activity and basic metabolic functions. This can help you to lose weight over time.

The science behind weight loss: Relationship of diet and weight

The relationship between diet and weight is direct. The food you eat has a direct impact on your body weight. When you consume more calories than your body needs, the excess calories are stored as fat. It can lead to weight gain over time.

On the other hand, when you consume fewer calories than your body needs. The body will start to burn stored fat for energy, which can lead to weight loss over time.

Furthermore, that is why a healthy, balanced diet is important. It helps to maintain a healthy weight. Eating a diet that is rich in nutrient-dense foods can help you feel full. It can provide your body with the nutrients it needs to function properly.

On the other hand, a diet that is high in junk can lead to excess calories and weight gain over time.

Nutrient intake for this diet chart for weight loss

Even if you are on a low calorie diet, you need to make sure that the diet is balanced. A balanced diet is important for the body. It contains these nutrients:

1)   Carbohydrates

Carbohydrates are the main source of energy in the body. However, it is important to choose the right and healthy carbs for your body.

Carbs make about half of your daily calorie intake. You should choose complex carbs over simple carbs.

Some

• Brown rice
• Oats
• Ragi
• Jowar
• Bajra

2)   Proteins

Proteins are the building blocks of muscles. They are important for muscle building and repair. A low calorie diet rich in proteins can help in fat loss. It promotes muscle building.

Sources of lean proteins while following a diet plan for weight loss

• Whole pulses like rajma, chole, lobhia, green gram
• Cheese
• Chickpea
• Milk
• Eggs
• Lean meats
• Sprouts

3)   Fats

Fats play a versatile role in the body. They help in production of hormones and absorbing vitamins. Fats produce energy in the body. Moreover, it is important that you eat healthy fats. You should have 20% fats in your diet.

Healthy fats that you can include in your weight loss diet chart

• Olive oil
• Rice bran oil
• Mustard oil
• Soya bean
• Sesame
• Sunflower
• Groundnut oil

4)   Vitamins and minerals

Vitamins like Vitamin A, Vitamin E, Vitamin B12 and Vitamin D are essential for the body. Eat foods rich in calcium and iron as they are important minerals.

The best sources of vitamins and minerals

Fruits and vegetables are high in vitamins and minerals. They are low in calories and  you can eat them  daily.

Get to know the different Health Benefits of the weight loss diet plan

A weight loss diet plan has multiple benefits like:

• Boosts Immunity
• Prevents future health problems
• Helps with gut health
• Builds and repairs Muscle
• Strengthens Bones
• Increases Life Expectancy
• Improves Overall Health
• Increases Energy Level
• Improves Mental Health

Top ten Best fruits that help you in weight loss

You can include these ten best fruits for weight loss. Having them in your weight loss diet chart can help you satisfy  your cravings. Moreover, it helps to keep your calorie intake low.

1. Apples
2. Berries (such as strawberries, blueberries, raspberries, and blackberries)
3. Grapefruit
4. Kiwi
5. Watermelon
6. Oranges
7. Pears
8. Pineapple
9. Papaya
10. Guava

Complete your weight loss diet chart by adding these vegetables

Vegetables in the weight loss diet chart are low in calories and high in fibre. They can help you feel full and satisfied. They contain vitamins, minerals, and other nutrients that are important for health.

Here are 12 of the best vegetables for weight loss:

• Broccoli
• Spinach
• Kale
• Cauliflower
• Carrots
• Bell peppers
• Cucumber
• Tomatoes
• Mushrooms
• Zucchini
• Eggplant
• Asparagus

Fluids you can drink with this weight loss diet chart

When following a weight loss diet chart, it is important to choose beverages that are low in calories and sugar. Here are some healthy options:

●     Water:

Water is calorie-free. It can help you stay hydrated throughout the day. Moreover, having water before meals can also help you eat less overall.

●     Green tea:

Green tea contains antioxidants. It can help boost your metabolism. Green tea can promote weight loss.

●     Black coffee:

Black coffee is low in calories. It can help boost your metabolism. 

●     Herbal tea:

Herbal teas are calorie-free. They can help you stay hydrated. For example peppermint or chamomile tea.

●     Low-fat milk:

Low-fat milk is a good source of protein and calcium. It can help you feel full.

Lifestyle changes to add with this weight loss diet chart

In addition to following a weight loss diet chart. There are lifestyle changes you can make to help your weight loss goals. Here are some suggestions:

Exercise regularly:

Regular physical activity can help you to burn calories. It can also help you to build muscle. Moreover, to boost your metabolism. You can aim for at least 30 minutes of normal workout for most days of the week.

Get enough sleep:

Less sleep can affect the hormones that regulate appetite. It can lead to overeating and weight gain. You must get 7-9 hours of sleep per night.

Manage stress:

Stress can lead to overeating and weight gain. You can find healthy ways to manage stress. Deep breathing, meditation, or yoga are some of them.

Drink plenty of water:

Drinking water can help you feel full. Moreover, it may help you to eat less overall. You can aim for at least 8-10 glasses of water per day.

Limit screen time:

Spending too much time in front of screens can cause a sedentary lifestyle. It can contribute to weight gain. You should reduce your screen time. Moreover, you can find other activities to do instead. Such as going for a walk or reading a book.

Foods that you should avoid when following a fat loss diet chart

When following a weight loss diet chart, it is best to avoid foods that are high in calories but low in nutrients. These include:

1)   Processed foods:

These foods are high in calories, unhealthy fats, and added sugars. Moreover, they are low in nutrients. For example fast food, packaged snacks, and sugary drinks.

2)   Sugary foods and drinks:

Foods and drinks that are high in added sugars can contribute to weight gain. They can also cause other health problems. For example candy, soda, and sweetened coffee drinks.

3)   Fried foods:

Fried foods are high in unhealthy fats and calories. For example fried chicken, French fries, and fried fish.

4)   High-fat meats:

Meats that are high in saturated and trans fats. They can contribute to weight gain. In addition, they can also lead to other health problems. Examples include bacon, sausage, and fatty cuts of beef.

5)   Refined grains:

Refined grains are low in nutrients. They can contribute to weight gain. White bread, white rice, and pasta made from white flour. These are some examples of these grains.

6)   Alcohol:

Alcohol is high in calories. It can contribute to weight gain when consumed in excess.

1200 Calories weight loss diet chart

This is a weight loss diet chart for seven days. It has 1200 calories. You can follow this and see results for yourself!

●      Breakfast:

2 boiled eggs (156) with 2 slices of whole wheat bread (140) and 1 cup of green tea (0) (Total: 296)

●      Mid meal Snack:

1 medium apple (95) (Total: 95)

●      Lunch:

1 cup of brown rice (216) with 1 cup of dal (104) and 1 cup of mixed vegetables (50) (Total: 370)

●      Evening Snack:

 1 cup of green tea (0) with 3 digestive biscuit (177) (Total: 177)

●      Dinner:

2 roti (142) with 1 cup of mixed vegetables (50) and 1 cup of curd (74) (Total: 266)

7 Day Diet Plan for Weight Loss

Here is a sample 7-day diet plan for weight loss:

Day 1:

• Breakfast:

 Smoothie with peanut butter, Papaya, apple, watermelon and coconut water

• Lunch:

Lentil Salad with Greek yoghourt

• Evening Snack:

Mix fruits

•  Dinner:

Grilled chicken with veg clear Soup

Day 2:

• Breakfast:

Oats Pancake with milk

• Lunch:

Avocado Tofu sandwich with Greek yoghourt

• Evening Snack:

Roasted Peanuts and apple

• Dinner:

Mix beans salad with chicken soup

Day 3:

• Breakfast:

Whole wheat peanut butter toast with boiled egg

• Lunch:

 Chicken salad with Greek yoghourt

• Snack:

Hand full of Mixed nuts

• Dinner:

Boiled corn salad with tomato Soup

Day 4:

• Breakfast:

 Scrambled eggs with whole wheat toast

• Lunch:

 Tofu Wrap with veg and Greek yoghourt

• Evening Snack:

Mix bowl fruits

• Dinner:

Baked chicken with veg clear soup

Day 5:

• Breakfast:

Wheat pancake

• Lunch:

Tofu salad with veg and Greek yoghourt

• Snack:

Air-puffed pop corns

• Dinner:

Grilled salmon with sauté veg

Day 6:

• Breakfast:

Oatmeal with honey and milk

• Lunch:

 Grilled chicken salad with mix veg and Greek yoghourt

• Snack:

Roasted chickpeas

• Dinner:

Baked chicken with roasted sweet potatoes and green beans

Day 7:

• Breakfast:

Smoothie with spinach, banana, almond milk, and protein powder

• Lunch:

Tofu and avocado sandwich on whole grain bread with a side of fruit

• Evening Snack:

Trail mix with nuts and dried fruit

• Dinner:

Baked chicken with roasted carrots and quinoa

Frequently asked questions