Super Diet Plan For Quick Weight Loss.
Asian cuisine is known for its vibrant spices, fresh herbs and a wide variety of rich flavours. The traditional Asian diet emphasizes a high intake of plant foods like vegetables, lentils and fruits, as well as low consumption of meat. Aiming to lose five kgs in two weeks? Struggling to find a balanced diet plan that can help you? You don’t have to stress anymore. Here is a healthy and effective Asian diet plan that will help you achieve this goal.
In the initial phase of your weight loss journey, you will notice a quick drop in your weight as you lose the water in your body.
When you get on a low-calorie diet, especially consuming fewer carbohydrates combined with exercise, your body uses glycogen stored in the liver and skeletal muscles. Your body may hold up to 3-4 grams of water for every gram of glycogen. So when you switch to a low-carb diet, your glycogen stores are exhausted and you lose water weight fast. If your weight fluctuates a lot you are most likely losing water weight. On the other hand, if you start looking leaner while following a balanced, low-calorie diet and exercising regularly, you are losing mainly fat. This, however, takes longer.
Asian diet plan can accelerate weight loss without compromising taste or health. While experts recommend slow and steady weight loss for long-term benefits, aiming to lose one kg per week is safe. Do note that you may see around 2 kgs or more weight reduction in the first week as you will likely lose water weight.
Table of Contents
- Understand the Science Behind Weight Loss
- The Best Asian Diet Plan for Weight Loss
- 1200 Calorie Diet Plan
- Balanced Diet Chart
- Meal Swaps
Understand the Science Behind Weight Loss
Losing weight and maintaining it is hard because of how the body responds to weight loss: After losing weight, the body tries to put it back on. While healthy eating and increased physical activity are important, for many people it may not be enough to keep the weight off. Loss and gain of weight in your body totally depend upon your food and intake of calories, Rule is very simple high consumption of calories means high weight and low consumption of calories mean low weight. In order to get the right weight as per your age and height, all you need to do is take the right amount of calories and try to burn them through proper and daily exercise.
You should contact dietetics for a proper understanding of how many calories you need a day and what source of food can provide it without producing extra fat in your body. After all, four samosas (600 calories), two slices of pizza (500 calories), and two gulab jamuns (385 calories) may be within your daily requirement of 1500 calories, but these unhealthy food choices will eventually lead to other health problems like high cholesterol and blood sugar.
According to a study conducted in 2017, India is considered to have the second-highest number of obese children (14.4 million) and the third-highest among obese people (11% of all adolescents and 20% of all adults). Known for its rich spices, versatile flavours and fresh herbs, losing weight effectively in India, is an insurmountable challenge.
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Best Diet Plan for Weight Loss
The primary supplier of energy, carbohydrates should make up half of your daily calorie intake in your weight loss diet chart. That said, it’s essential to choose the right type of carbs. Bread, biscuits, candies, white rice and wheat flour are simple carbs that must be avoided because they contain too much sugar and are bad for your health. It is also true that non on single food is able to fulfil your all calorie needs to maintain health and weight at the same time. That is the core reason to opt the balanced diet plan for weight loss which never compromises health, a plan which comprises carbohydrates, protein, and fat along with micronutrients such as vitamins and minerals is recommended.
The recommended diet plan must have the five elements of food fruits and vegetables, cereals and pulses, meat and dairy products, and fats and oils. You should make your balance customized diet plan with the help of your Doctor.
1200 Calorie Weight Loss Diet Chart Plan
Instead, opt for complex carbs which you find in foods such as brown rice, millets such as ragi and oats that are rich in fiber and dense in nutrients because they are slow to digest. They leave you feeling full for longer, so if you are looking at a diet chart to reduce belly fat or slimming, the type and amount of carbohydrates that you include in your diet plan are influential.
A lot of the population is vegetarian, thus failing to fulfill the daily protein intake. Many dietitians suggest that approximately 30% of your diet must contain proteins. They are essential for repairing body tissue, muscles, cartilage and skin, as well as pumping blood. The icing on the cake? Consuming a high-protein diet can help in losing weight as it burns calories and instead builds muscle.
Here we try to combine the diet plan for weight loss with food. It is a 7-day diet plan which is famous for the name 1200 calorie diet plan. It is very simple and easy to adopt by any person with anybody.
Weight Loss Diet Plan Chart – Day 1
It can be challenging for females who want to lose weight to find a suitable weight loss diet that really works and provides them with the nutrition their bodies require. We’ve put together this diet plan for weight loss along with other helpful approaches to weight loss with different dietary requirements.
| Day 1 | Diet Chart |
| 6:30 AM | Cucumber Detox Water (1 glass) |
| 8:00 AM | Oats Porridge in 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 | Dal(1 katori)Gajar Matar Sabzi (1 katori)
Roti (1 roti/chapati) |
| 4:00 PM | Cut Fruits (1 cup) Buttermilk (1 glass) |
| 5:30 PM | Tea with Less Sugar and Milk (1 teacup) |
| 8:50 PM | Mixed Vegetable Salad (1 katori) |
| 9:00 PM |
Dal (1 katori) Lauki Sabzi (1 katori) Roti (1 roti/chapati) |
Weight Loss Diet Plan Chart – Day 2
| Day 2 | Diet Chart |
| 6:30 AM | Cucumber Detox Water (1 glass) |
| 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) Methi Rice (0.5 katori) |
| 4:00 PM | Apple (0.5 small (2-3/4″ dia)) Buttermilk (1 glass) |
| 5:30 PM | Coffee with Milk and Less Sugar (0.5 tea cup) |
| 8:50 PM | Mixed Vegetable Salad (1 katori) |
| 9:00 PM | Sauteed Vegetables with Paneer (1 katori) Roti (1 roti/chapati)
Green Chutney (2 tablespoon) |
Weight Loss Diet Plan Chart – Day 3
| Day 3 | Diet Chart |
| 6:30 AM | Cucumber Detox Water (1 glass) |
| 8:00 AM | Skim Milk Yoghurt (1 cup (8 fl oz)) Multigrain Toast (2 toast) |
| 12:00 PM | Skimmed Milk Paneer (100 grams) |
| 2:00 PM | Mixed Vegetable Salad (1 katori) |
| 2:10 PM | Sauteed Vegetables with Paneer (1 katori) Roti (1 roti/chapati)
Green Chutney (2 tablespoon) |
| 4:00 PM | Banana (0.5 small (6″ to 6-7/8″ long)) Buttermilk (1 glass) |
| 5:30 PM | Tea with Less Sugar and Milk (1 teacup) |
| 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
| Day 4 | Diet Chart |
| 6:30 AM | Cucumber Detox Water (1 glass) |
| 8:00 AM | Fruit and Nuts Yogurt Smoothie (0.75 glass)
Egg Omelette (1 serve(one egg)) |
| 12:00 PM | Skimmed Milk Paneer (100 grams) |
| 2:00 PM | Mixed Vegetable Salad (1 katori) |
| 2:10 PM | Green Gram Whole Dal Cooked (1 katori) Bhindi sabzi (1 katori)
Roti (1 roti/chapati) |
| 4:00 PM | Orange (1 fruit (2-5/8″ dia)) Buttermilk (1 glass) |
| 5:30 PM | Coffee with Milk and Less Sugar (0.5 teacup) |
| 8:50 PM | Mixed Vegetable Salad (1 katori) |
| 9:00 PM | Palak Chole (1 bowl) Steamed Rice (0.5 katori) |
Weight Loss Diet Plan Chart – Day 5
| Day 5 | Diet Chart |
| 6:30 AM | Cucumber Detox Water (1 glass) |
| 8:00 AM | Skimmed Milk (1 glass) Peas Poha (1.5 katori) |
| 12:00 PM | Skimmed Milk Paneer (100 grams) |
| 2:00 PM | Mixed Vegetable Salad (1 katori) |
| 2:10 PM | Low Fat Paneer Curry (1.5 katori) Missi Roti (1 roti) |
| 4:00 PM | Papaya (1 cup 1″ pieces) Buttermilk (1 glass) |
| 5:30 PM | Tea with Less Sugar and Milk (1 teacup) |
| 8:50 PM | Mixed Vegetable Salad (1 katori) |
| 9:00 PM | Curd (1.5 katori) Aloo Baingan Tamatar Ki Sabzi (1 katori)
Roti (1 roti/chapati) |
Weight Loss Diet Plan Chart – Day 6
| Day 6 | Diet Chart |
| 6:30 AM | Cucumber Detox Water (1 glass) |
| 8:00 AM | Mixed Sambar (1 bowl) Idli (2 idli) |
| 12:00 PM | Skimmed Milk Paneer (100 grams) |
| 2:00 PM | Mixed Vegetable Salad (1 katori) |
| 2:10 PM | Curd (1.5 katori) Aloo Baingan Tamatar Ki Sabzi (1 katori)
Roti (1 roti/chapati) |
| 4:00 PM | Cut Fruits (1 cup) Buttermilk (1 glass) |
| 5:30 PM | Coffee with Milk and Less Sugar (0.5 tea cup) |
| 8:50 PM | Mixed Vegetable Salad (1 katori) |
| 9:00 PM | Green Gram Whole Dal Cooked (1 katori)Bhindi sabzi (1 katori)
Roti (1 roti/chapati) |
Weight Loss Diet Plan Chart – Day 7
| Day 7 | Diet Chart |
| 6:30 AM | Cucumber Detox Water (1 glass) |
| 8:00 AM | Besan Chilla (2 cheela) Green Garlic Chutney (3 tablespoon) |
| 12:00 PM | Skimmed Milk Paneer (100 grams) |
| 2:00 PM | Mixed Vegetable Salad (1 katori) |
| 2:10 PM | Palak Chole (1 bowl) Steamed Rice (0.5 katori) |
| 4:00 PM | Apple(0.5 small (2-3/4″ dia)) Buttermilk (1 glass) |
| 5:30 PM | Tea with Less Sugar and Milk (1 teacup) |
| 8:50 PM | Mixed Vegetable Salad (1 katori) |
| 9:00 PM | Low Fat Paneer Curry (1 katori) Missi Roti (1 roti) |
Balanced Diet Plans for Weight Loss
Experts suggest that you should consume 100 grams of greens and 100 g of fruits daily for weight loss. There are many diet charts for weight loss, for example, focusing on consuming mostly fruits and vegetables in a structured manner. This is one of the most natural weight reduction diet plans, suggested for vegans.
Carbohydrates Diet Plan
A low-carb diet is a diet that restricts carbohydrates, such as those found in sugary foods, pasta and bread. It is high in protein, fat and healthy vegetables. There are many different types of low-carb diets, and studies show that they can cause weight loss and improve health. Your food choices depend on a few things, including how healthy you are, how much you exercise and how much weight you have to lose. Consider this meal plan as a general guideline, not something written in stone.
Eat: Meat, fish, eggs, vegetables, fruit, nuts, seeds, high-fat dairy, fats, healthy oils and maybe even some tubers and non-gluten grains.
Don’t Eat: Sugar, HFCS, wheat, seed oils, trans fats, “diet” and low-fat products and highly processed foods.
Low-carb diets are holding steady in the weight-loss world as the top diet for losing weight. And while some research suggests that a combination of a low-calorie and low-carb diet can be effective for weight loss, if you end up going too low in carbs, you can actually make weight loss harder for yourself. There are some strong arguments regarding how many carbs in a low-carb diet actually make it effective for weight loss, but the truth is you don’t have to go as low as the keto and Whole30 diets suggest to get weight-loss benefits. In this 30-day low-carb diet meal plan, we show you what a healthy low-carb diet for weight loss looks like, with a full month of delicious low-carb breakfast, lunch, dinner and snack ideas.
Proteins Diet Plan
Protein is incredibly important for good health. It’s a nutrient that must be consumed every day to meet your body’s needs. The Dietary Reference Intake (DRI) for protein is 0.36 grams per pound of body weight or 0.8 grams per kilogram. However, a lot of evidence supports a higher protein intake for weight loss and other health benefits.
Protein is one of the three macronutrients, along with carbs and fat. In your body, it performs the following roles:
- Repair and maintenance: Protein is the main component of your muscles, bones, skin and hair. These tissues are continuously repaired and replaced with new proteins.
- Hormones: Chemical messenger proteins allow cells and organs in your body to communicate with each other.
- Enzymes: Most enzymes are proteins, and the thousands of chemical reactions that take place throughout your body are driven by them.
- Transportation and storage: Some proteins help deliver important molecules where they’re needed. For example, the protein haemoglobin carries oxygen to your body’s cells.
Research suggests that increasing your protein intake may have impressive effects on your appetite, metabolic rate, weight and body composition. Normally Asian are not able to meet their protein needs on daily bases. This can put them in a difficult plight as proteins are very important and useful elements of your body which help to build bones, tissue and muscles along to protect the skin. Hence. a high protein diet can also help you lose weight, as it helps build muscle – which burns more calories than fat.
Fats Diet Plan
Prepare all foods without the addition of butter or other fats. Trim all visible fat from meat before eating. Include at least 4 or more servings of bread and cereals and 4 or more servings of fruit and vegetables per day. Choose a good source of Vitamin A every other day. Fat is a food group which has a very wrong definition in the mind of people. Fat is very important for our body’s hormones and preserves vitamins to provide energy in need. Experts suggest one-fifth or 20% of your diet must consist of healthy fats – polyunsaturated, monounsaturated and Omega-3 fatty acids.
In order to get fat, we must consume olive oil, rice bran oil, mustard oil, soya bean, sesame, sunflower and groundnut oil, butter and ghee. But accessive use of fat will also harmful and increase the weight along with other medical desieissue s like blood pressure etc.
Vitamins and Minerals Diet Plan
Vitamins and minerals are as essential for living as air and water. Not only do they keep your body healthy and functional, but they also protect you from a variety of diseases. Vitamins and minerals get thrown together, but they are quite different. Vitamins are organic substances produced by plants or animals. They often are called “essential” because they are not synthesized in the body (except for vitamin D) and therefore must come from food. Minerals are inorganic elements that originate from rocks, soil, or water. However, you can absorb them indirectly from the environment or an animal that has eaten a particular plant.
Vitamin A, Vitamin E, Vitamin B12, Vitamin D, calcium and iron also play very important roles in body functionality. Losing weight isn’t as easy as popping a few magical pills. However, there are a few vitamins and minerals you can take to ensure your body is functioning as efficiently as possible for weight loss. A well-balanced diet can fulfil most of your nutrient needs. But if you’re on a limited diet, adding a few safe vitamin supplements could provide the extra boost you need to stay on track with your healthy weight loss regimen.
Weight Loss Diet Plan Meal Swaps
Most simple way to use healthy is to remove unhealthy food from your diet and adopt healthier alternatives. Let’s consider some popcorn to fulfil your cravings other than using of potato chips and other fried items. So we must search for some good healthy food alternatives.
