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.
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.
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.
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:
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.
- Brown rice
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.
- Whole pulses like rajma, chole, lobhia, green gram
- Lean meats
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.
- Olive oil
- Rice bran oil
- Mustard oil
- Soya bean
- Groundnut oil
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.
Fruits and vegetables are high in vitamins and minerals. They are low in calories and you can eat them daily.
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.
- Berries (such as strawberries, blueberries, raspberries, and blackberries)
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:
- Bell peppers
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 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 contains antioxidants. It can help boost your metabolism. Green tea can promote weight loss.
Black coffee is low in calories. It can help boost your metabolism.
Herbal teas are calorie-free. They can help you stay hydrated. For example peppermint or chamomile tea.
Low-fat milk is a good source of protein and calcium. It can help you feel full.
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:
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.
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.
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.
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.
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:
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.
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.
Fried foods are high in unhealthy fats and calories. For example fried chicken, French fries, and fried fish.
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.
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.
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!
2 boiled eggs (156) with 2 slices of whole wheat bread (140) and 1 cup of green tea (0) (Total: 296)
1 medium apple (95) (Total: 95)
1 cup of brown rice (216) with 1 cup of dal (104) and 1 cup of mixed vegetables (50) (Total: 370)
1 cup of green tea (0) with 3 digestive biscuit (177) (Total: 177)
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:
Smoothie with peanut butter, Papaya, apple, watermelon and coconut water
Lentil Salad with Greek yoghourt
- Evening Snack:
Grilled chicken with veg clear Soup
Oats Pancake with milk
Avocado Tofu sandwich with Greek yoghourt
- Evening Snack:
Roasted Peanuts and apple
Mix beans salad with chicken soup
Whole wheat peanut butter toast with boiled egg
Chicken salad with Greek yoghourt
Hand full of Mixed nuts
Boiled corn salad with tomato Soup
Scrambled eggs with whole wheat toast
Tofu Wrap with veg and Greek yoghourt
- Evening Snack:
Mix bowl fruits
Baked chicken with veg clear soup
Tofu salad with veg and Greek yoghourt
Air-puffed pop corns
Grilled salmon with sauté veg
Oatmeal with honey and milk
Grilled chicken salad with mix veg and Greek yoghourt
Baked chicken with roasted sweet potatoes and green beans
Smoothie with spinach, banana, almond milk, and protein powder
Tofu and avocado sandwich on whole grain bread with a side of fruit
- Evening Snack:
Trail mix with nuts and dried fruit
Baked chicken with roasted carrots and quinoa
Frequently asked questions
There are many healthy sources of fats that you can include in your diet chart for fat loss. Some of these are Nuts and seeds. You can eat almonds, walnuts, chia seeds, and flaxseeds. Moreover, Fatty fish, such as salmon and tuna are also healthy. Use Olive oil and other healthy oils, such as coconut oil and avocado oil to cook. They are all good sources of healthy fats.
Can I go to the gym while following this diet chart for weight loss?
Yes, you can go to the gym while following this diet chart for weight loss. Moreover, regular exercise can help to support your weight loss goals. It can cause burning calories and building lean muscle mass.
Furthermore, everyone’s body is different. Therefore it’s important to find a workout routine and meal plan that works best for you and your goals.