In this article, we will discuss different foods required for weight loss in males and females. We will also discuss some common questions related to weight loss
Overview
We are living in the world where obesity has become one of the major issues in the world and India as well. Obesity is the base for various diseases and abnormalities that goes lifelong with the person and makes him to spend lot of money during this stage. So, maintaining weight is important and key to healthy life. It makes life easy and keeps away from various diseases which are connected directly or indirectly with the obesity. Everyone is not lucky to have followed a strict diet and maintained the weight and some people feel the need of being slim after they get obese. So, they want a diet, which fulfill their basic energy needs and will not put any calories on them. Following a strict diet plan not only helps to lose weight naturally but also helps the body to be fit and healthy. In this blog, we will try to discuss the various foods which help to loss the weight and at the same time fulfill the energy requirements of the body.
Best Diet Plan for weight loss
Green leafy vegetables
Leafy green vegetables should be on the diet not only to lose weight but also for a healthy lifestyle. Green leafy vegetables contain all the important components which are good for health, fulfills the basic need, enhances metabolism, detoxifies the body and helps to break down the extra amount of fat in the body. Leafy vegetables like Spinach, kale, mustard green, fenugreek are some of the examples which a person should consider to take on a regular basis. These vegetables contain essential vitamins, minerals, antioxidants and dietary fibers which not only helps to fill your tummy but also enhances biological activities like metabolism, fat breakdown, blood purification, antiagening etc. The presence of slow digestive fiber makes the person feel full for the longer time and subsidies the urge of taking food again and again
Fishes
Consuming fishes not only fulfills the energy need but it is also considered to be the metabolism booster. This helps to enhance the metabolic activities and supports weight loss in the person. Fishes are a good source of proteins and omega-3 fatty acids, this omega-3 is the metabolism booster and helps to initiate weight loss. Consuming the fish after grilling or steaming is always a better idea than frying the fish which can’t provide the benefits earlier.
Eggs
Eggs are considered to be the best low calorie meal to start the day. It is a good source of protein and good fats, which helps to keep hunger at bay for longer periods of time. This helps to reduce the extra calorie intake for the person by keeping the stomach full for longer periods of time. Taking an egg for breakfast with some white bread can be a good combination to start the day and helps you to avoid extra calories or sugar filled items.
Desi Cheese (paneer)
Paneer or desi cheese is the great source of protein and calcium for the vegetarians in India and around the world. Paneer helps to keep the tummy full for longer periods of time by fulfilling the basic energy needs. This also contains calcium, which is good for bones and in metabolic activities. This is the good combination that fulfills the energy needs and keeps the person away from extra junk food.
Fruits
Fruits should be your go to diet for any and every day. Fruits not only provide essential minerals, fibers, vitamins but also have the antioxidant property. This helps to purify the body by removing the free radicals in the blood and also helps to dissolve the extra visceral fat around the belly. Taking fruits like berries, apple, banana, orange, mango etc. in the morning also improves the digestion and makes the gut health in good condition. Good gut is always a sign of a healthy body and helps to break the extra fat easy to overcome the obesity condition.
These were some of the diets which can help in weight loss, others include:
- Whole grains
- Yoghurt
- Chia seeds
- Chicken breasts
- Cruciferous vegetables etc.
Indian Diet Chart for weight loss in males and females
Here is the chart which shows the time and diet to be followed for weight loss in males and females
|
Time Slot |
Male Diet |
Female Diet |
|
Morning time (7:00 to 7:30 AM) |
Luke warm water with apple vinegar and honey |
Squeeze lemon in lukewarm water with chia seeds |
|
Breakfast (8:15 to 8:45 AM) |
Egg with spinach and whole grain toast |
Berries, nuts and fruits |
|
Mid morning snack (10:45 to 11:15 AM) |
Almonds, cashew nuts or walnuts |
Cucumber with lemon or humus |
|
Lunch (1:15 to 1:45 pm) |
Chicken breasts with broccoli |
Steamed for grilled fish (Salamon) |
|
Evening snack (4:15 to 4: 45 PM) |
Roasted chickpeas |
Honey with yogurt |
|
Dinner (8:00 to 8:30 PM) |
Multigrain roll with veggie soup |
Veggies with stir fried |
|
Before Bed (9:45 to 10 PM) |
Lukewarm milk added with turmeric |
Herbal tea or lemon tea |
Indian diet plan for weight loss in men
Indian men for weight loss should follow the veggie diet with whole grains. They should follow a diet of low calories and high in fiber and minerals. To meet the daily demands without putting extra calories on the body is best and these foods may be chicken, fish, yogurt, eggs etc.
Diet in low carbs
Males going for weight loss should follow a strict diet having low carbs. Anything that breaks extra fat and is suitable for men is suggested to follow the diet which includes vegetables, fish, yogurt, eggs, fruits etc.
Diet in high protein
A high protein diet helps males to meet their energy demands and keeps the body full for most of the time. This hampers the urge to take extra snacks or junk food which can be the reason for obesity in the end. Food items like eggs, fish, lentils, tofu etc. are suitable food for weight management and to reduce weight.
Indian Diet Plan for Weight Loss in Women
Weight management is the best thing, one can commit to a healthy life. For women, it is more difficult to manage weight because of the various hormonal changes in the body. Hormonal changes during the menstrual period of every month, during pregnancy or after pregnancy are all factors that add a burden for women to manage their weight. Here we discuss some diets that can help to lose weight in women.
A diet with low carbs
Low-carb diet not only helps to lose weight in females but also helps to maintain hormonal levels during the pregnancy and menstrual cycles in females. Consuming a low-carb diet and high in protein can help a lot to improve weight and greatly help to lose weight in most cases. Taking a protein-rich diet is a good alternative to keep the tummy feeling full and helps to avoid junk food.
Fruits and green leafy veggies
Looking for the best alternative to meet the demands of the body other than packed food is vegetables. These not only help to manage weight, but they contain various types of minerals, antioxidants, and other dietary fibers which not only break down extra fat. It also helps to detoxify the body and keep skin glowing.
Conclusion
Losing weight is one of the activities which needs a strict diet and discipline. Obesity is a worldwide problem and is growing fast. This is considered to be the reason for various chronic diseases and reduces the quality of life. To improve the health and life quality, we have to keep our weight within the limits. There are various ways for weight loss and may differ in males and females slightly. The general rule is to avoid taking too many calories, avoid junk food, avoid overeating and exercise.
Frequently Asked Questions
What is overweight?
If a person weighs above the standard limits given for a particular age and height.
What is the general diet plan for weight loss?
A person going for weight loss should avoid taking extra calories, avoid junk food, exercise regularly etc.
What is the diet plan for weight loss in men?
The diet plan for weight loss in men is to take a diet in low carbs and diet in high protein
What is the diet plan for weight loss in women?
The diet plan for weight loss in women is to take a diet with low carbs, consume fruits and veggies and keep a check for junk food.
Can potato chips lead to obesity?
Regular consumption of packet food can lead to obesity.
How to avoid becoming overweight?
Consume natural food, vegetables, and fruits and exercise regularly.
Can I lose weight within a week?
Weight loss needs time and a strict diet plan. A person can feel the difference after 2 weeks of following the diet.
Is losing weight dangerous?
No, weight loss is not dangerous if done naturally.
