Hope you all are doing well!
At the beginning of 2016, I made a New Year resolution to lose weight and fit into my pre-pregnancy clothes within 2 months. I started off with a lot of enthusiasm and followed a very strict diet plan. You can say, I almost starved for a month! I also joined some yoga classes for additional benefits. By 31st January, I had lost 2.7 kgs and, to celebrate that success, I decided to treat myself with some junk and calorie-loaded food. That was it! I just couldn’t control and started with my normal eating. Within 15 days, I gained back all the weight and was back to my original shape!
The point I am trying to make here is that we mostly start with really crash diets which are difficult to work with in the long run. We should, instead, try and embrace the healthy active lifestyle and make it a part of our life. Healthy eating and active living are two sides of the same coin. One doesn’t function effectively without the other. I am sharing a sample vegetarian diet plan that I have been following for 2 months. I have lost 3.9 kgs in 2 months by following this diet along with an hour of brisk walking every day. I am not following any dietitian for this, it’s just a result of my own research.
I try and maintain a calorie deficit by adjusting the amount of calories I take according to my daily activity level. The best way to calculate the amount of calories you require daily is given below:
Your body weight X 10 + 10% for calories burned while digestion + 20 % for sedentary activities
If I tend to cheat on some days and eat a little extra, I compensate it with an extra round of brisk walk. This is not a very strict crash diet as I have planned it in such a way that I am able to follow it for a longer period of time without getting fed up!
Monday, Wednesday, Friday:
Early Morning: 1 glass lukewarm water + 1 tbsp honey + 1 tsp lemon juice
Breakfast: 1 bowl fresh cut fruits of your choice + 2 steamed idlis with 1 bowl sambar + ½ glass milk with no added sugar
Mid-Morning Snack: 2 soaked walnuts + 4 soaked almonds + 4 soaked raisins
Lunch: 1 bowl cucumber and tomato salad without dressing + 1 bowl dal of your choice + 1.5 whole wheat rotis
Evening Snacks: 1 bowl of moong dal sprouts with lots of raw vegetables + 1 glass buttermilk
Dinner: 1 glass fruit smoothie (recipe at the end) with no added sugar
Tuesday, Thursday, Saturday:
Early Morning: ½ glass methi water (recipe at the end)
Breakfast: 1 brown bread sandwich with vegetable filling + 1 glass milk with no added sugar
Mid-Morning Snack: 1 bowl fresh cut fruits of your choice
Lunch: 2 multigrain rotis + 1 cup curd + 1 bowl rajma or chickpea curry
Evening Snack: 1 cup green tea + 2 multigrain biscuits
Dinner: 1 cup green salad + 1 cup brown rice + 1 cup dal of your choice
Early Morning: ½ glass methi and fennel water (recipe at the end)
Breakfast: 2 moong dal chilas + green mint chutney + 1 glass buttermilk
Mid-Morning Snack: 1 cup grated paneer with salt and pepper
Lunch: 1 bowl cucumber and tomato salad with lemon juice and salt + 1 whole wheat roti + 1 bowl brown rice + 1 cup vegetable curry of your choice
Evening Snack: 1 glass lukewarm water with lemon juice and black salt + ½ cup fresh cut fruits of your choice
Dinner: 1 cup boiled chickpeas with onion and tomatoes + 2 roasted papad + 1 glass milk without sugar
Recipes for Weight Loss:
• Fruit Smoothie Recipe: ½ glass milk + ½ glass curd + 1 tbsp roasted flax seeds powder + ½ cup fruit of your choice. Mix all of these and churn in a mixer with few ice cubes. Drink chilled!
• Methi Water: Soak 1 tablespoon methi seeds in ½ glass water at night. Strain the seeds in the morning and drink this water.
• Methi and Fennel Water: Take ½ tsp methi powder and ½ teaspoon fennel seeds powder. Add it to 1 glass of water and boil until the water reduces to half. Let it cool before consuming.
Few Healthy Food Ideas:
• Breakfast: Steamed idli, poha, mix daal chila, ragi dosa, millet dosa, mix veg cutlets on tawa, brown bread sandwich with paneer filling, dalia
• Lunch and Dinner: Whole wheat roti, multi-grain roti, rice bran roti, jowar roti, brown rice pulao, daal, rajma, chickpea curry, fruit smoothies
• Snacks: Sprouts, fruits, nuts, grated paneer, roasted papad
• Drinks: Low fat milk, buttermilk, lemon water
You can replace the food items given in the sample diet plan with any other healthy options as given above if you get bored.
Follow this plan for a month along with an hour of exercise for wonderful results.
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