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How can a healthy diet help you in losing weight

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Sumaiya Hamid

August 24, 2021

Nutrition
How can a healthy diet help you in losing weight

Diet originated from Greek word 'Diaita' it means 'Way of life'. Diet is our way life and defines our status of health. Health of people is declining because of obesity and it is result improper intake of food. Planning diet for weight loss is the key for health and longevity.

Healthy diet plan for weight loss opens a gateway to ensure your fitness and agility. Natural food is one of key factor of weight loss and also helps our digestive system to work less so the energy is used in rejuvenating our body.

Journey of weight loss and health by following the path of natural food is best path possible. Indian diet which lacto-vegetarian in nature offers a great solution for weight loss and health.

Looking out Yoga for Weight Loss, here is the complete artcile. Read out now!

If you want to cut your extra weight & lose excess body fat, then here is Sarva's expert guide on a healthy diet plan for weight loss to stay fit and healthy lifelong:

To understand the whole process of weight loss the are following routes which we have to follow to reach the destination. Sarva’s expert curated whole journey by accompanying the scientific approach balanced with the yogic approach. Here are following steps involved.

Understanding science behind weight loss:

Science behind weight loss works on the formula of calories intake and calorie used. We gain weight when we eat required of excess calories but burn less. This shows that for weight loss we need to complete our daily requirement of calories and need burn the also to balance the process of weight loss.

The consumption of food items should be in the mind. If you follow unhealthy food items for calorie completion then it will cause other health issues, so being on health sources for calorie completion is necessary for weight loss.

Best Indian Diet Plan for Weight Loss:

The Indian diet is basically plant and lactose based diet. We can say that diet is basically a lacto-vegetarian diet. When we see major constituents of diet they include vegetables, fruits, lentils, pulses, legumes, roots and tubesrs, nuts and seeds, milk and milk products.

The use of spices in cooking for flavours also adds medicinal properties to the food items. There is a lot of use of cumin seeds and turmeric in cooking. These two spices add a lot of value and health benefits to food.

The best Indian diet is that which covers all natural food items which fulfills our calorie and nutritional requirement.

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1200 Calorie Diet Plan For Weight Loss:

This diet plan focuses on daily intake of 1200 calories. This the diet plan

Weight Loss Diet Plan Chart – Day 1:

6:30 AM Cucumber Detox Water in copper vessel (1 glass)

8:00 AM Dalia with skimmed milk (1 bowl) Mixed Nuts (25 grams)

12:00 PM Skimmed Milk Paneer (100 grams)

2:00 PM Mixed Vegetable Salad (1 katori)

2:10 PM Multigrain Roti (1 Roti) Mixed Dal (1 katori) Locally available fresh and seasonal vegetable (1 Katori)

4:00 PM Cut Fruits (1 cup) Buttermilk (1 glass)

5:30 PM Green Tea or Lemon Water

8:50 PM Mixed Vegetable Salad (1 katori)

9:00 PM Dal (1 katori) locally available fresh and seasonal vegetable(1 katori) Roti (1 roti/chapati)

Weight Loss Diet Plan Chart – Day 2:

6:30 AM Coconut water

8:00 AM Curd (1.5 katori) Mixed Vegetable Stuffed Roti (2 pieces)

12:00 PM Skimmed Milk Paneer (100 grams)

2:00 PM Mixed Vegetable Salad (1 katori)

2:10 PM Lentil Curry (0.75 bowl) Rice (0.5 katori)

4:00 PM Plain Curd(1katori)

5:30 PM Green Tea or Lemon Water

8:50 PM Mixed Vegetable Salad (1 katori)

9:00 PM Steamed Vegetables with Paneer (1 katori) Multigrain Roti (1 roti/chapati)

Weight Loss Diet Plan Chart – Day 3:

6:30 AM Cucumber and lemon slices Detox Water in glass vessel(1 glass)

8:00 AM oats porridge in skimmed milk (1bowl)

12:00 PM Soya milk 1 cup

2:00 PM Mixed Vegetable Salad (1 katori)

2:10 PM Mixed vegetables(1 katori) along with soya chunks(20) and 1 roti with buttermilk Green Chutney (2 tablespoon)

4:00 PM 1 apple and dry roasted foxnuts (20gms)

5:30 PM Green Tea or Lemon Water

8:50 PM Mixed Vegetable Salad (1 katori)

9:00 PM Lentil Curry (0.75 bowl) Methi Rice (0.5 katori)

Weight Loss Diet Plan Chart – Day 4:

6:30 AM Coconut water

8:00 AM 50gms mixed sprouts with mixed nuts and orange juice.

12:00 PM Soya milk(1glass)\ 30 soya chunks

2:00 PM Mixed Vegetable Salad (1 katori)

2:10 PM Kidney beans and chick pea curry(1katori) 1 glass butter milk 1 multigrain roti

4:00 PM Papaya 100gm with black salt

5:30 PM Green Tea or Lemon Water

8:50 PM Mixed Vegetable Salad (1 katori)

9:00 PM Moong Dal(whole) Khichadi with mixed vegetable

Weight Loss Diet Plan Chart – Day 5:

6:30 AM Cucumber Detox Water in copper vessel (1 glass)

8:00 AM 1 bowel oats smoothie with banana and mixed nuts

12:00 PM Skimmed Milk Paneer (100 grams)

2:00 PM Mixed Vegetable Salad (1 katori)

2:10 PM Multigrain roti with mixed veggies and soya chunks.

4:00 PM Curd or buttermilk

5:30 PM Green Tea or Lemon Water or Coconut water

8:50 PM Mixed Vegetable Salad (1 katori)

9:00 PM Golden milk with 4-5 khajoor

Weight Loss Diet Plan Chart – Day 6:

6:30 AM Coconut water

8:00 AM Plain dosa with nariyal ki chuteny

12:00 PM Skimmed Milk with mixed nuts

2:00 PM Mixed Vegetable Salad (1 katori)

2:10 PM Steamed vegetables and multigrain roti

4:00 PM Any seasonal fruit Green Tea or Lemon Water

5:30 PM Green Tea or Lemon Water or Juice

8:50 PM Mixed Vegetable Salad (1 katori)

9:00 PM Mixed dal with steamed rice

Weight Loss Diet PlanChart – Day 7:

6:30 AM Cucumber and lemon slices Detox Water in glass vessel(1 glass)

8:00 AM Poha (1katori) fruit juice

12:00 PM Skimmed Milk with honey (1tsp)

2:00 PM Mixed Vegetable Salad (1 katori)

2:10 PM Sambhar (1katori) and rice (1katori)

4:00 PM Seasona fruit

5:30 PM Green Tea or Lemon Water or Juice

8:50 PM Mixed Vegetable Salad (1 katori)

9:00 PM Steamed veggies (1katori) mixed dal (0.5katori), 1 roti

Some important points to remember 1. Avoid any every form sugar except natural source. 2. Sit in vajrasana after every meal for 5mins. 3. Walk for minimum 100 steps after dinner. 4. Avoid excess spices , fried food, stale food items , frozen , processed food items 5. Avoid cucumber and raddish in salad at night.

Why Eat a Plant-Based Indian Diet?

The plant based Indian diet is sustainable for the mother nature. This diet doesn't involves any kind of curality on animals. In the yogic concept we see that the plant based diet replenishes prana in our body and rejuvenation of our body takes place.

Plant based diet plant based diet takes less time and energy in digestion so the body uses this energy in constructive manner in the body.

Several ancient texts on Hatha yoga and Ayurveda also prescribes plant based diet which best for our holistic health. The food we consume is connected with our state of mind and plant based diet calms our mind.

Healthy Foods You Should Eat:

Fresh and unprocessed should be on the priority for eating. Fresh and locally available vegetables and fruits should be preferred also grains like both Bajra millets should be eaten. Nuts, seeds, dairy products, ghee lentils, legumes etc can be eaten by a person. If the food item is natural and unprocessed so a person can eat it according to his and choices.

Food You Should Avoid:

The foods which should be avoided are fast food junk foods process in foods with added preservatives because they harm ful digestive system and compromise the functioning of digestive system. The transfats are also causing serious cardiovascular problem so they should be avoided. The refined grains, oils, sweetners, sugar are not good for health.

Few words from Sarva:

The main focus of sarva is to find a balance in the yogic and scientific approach of life. This amalgamated approach of yoga and science brings harmony in health of a person. Diet decides status of our mental health and to balance harmonies it Sarva offers a holistic approach. They offer life coaches which help you as well as accontable to your overall health.

Here is the 7 Day diet plan for Weight Loss. Check it out