Proper Meal Plans For Weight Loss

Developing proper and healthy meal plans for weight loss may be difficult for anybody who wants to have a clean and healthy diet for an effective weight loss program. A lot of research is needed to be done to understand the calorie levels and other nutrients that are present in each of the food items. It is also important to know which food helps the body in what ways with its nutrients that our body needs for a healthy weight loss process.

Generally speaking, the level of your diet should reflect the goal that you have set in your weight loss program where the more weight you want to lose, the stricter will be your diet.  It also depends upon the amount of exercises you do and the type of body you have to understand the daily calorie balance that you need to have during this program. However, you may acquire a general idea on what type of food to eat at different times of the day for the better effectiveness of the diet, so let us have a look at the meal plans you may have at different times of the day.

Breakfast

It is a clever idea to have a heavy breakfast in the morning where you can consume the most carbohydrates and fats of the day. Potatoes and bananas are the best are the best source of such carbs and fats which would be broken down into energy and let you stay active throughout the day. Taking sufficient amounts of fats and carbs would allow you to stay full throughout the day with very little need for heavy meals at the later parts of the day where your activities will be less and thus less room for the nutrients to be broken down into energy.

Therefore an ideal menu for a healthy breakfast can include potatoes, banana (do not take more than two where one banana is the best option), oatmeal, sugar or fat free cereals, green tea, lemon, eggs, and toasts and so on. Avoid any type of high fat food items like butter, cream or chocolates.

In this process, if you have a heavy breakfast, you can have small meals throughout the day like every two or three hours. The meals may include lots of fruits and vegetables and other snacks such as chicken sandwiches and so on. This will help you to be functional all the time being fresh and energetic throughout the day and also aiding the weight loss process.

Lunch

Since it is very effective to have small meals every two to three hours, many people skip lunch in the process as they are constantly eating and therefore does not have the need for a lunch. If you do not have the option to eat at continuous intervals for office work and so, you can always design your lunch at an innovative way to give you the most nutrients from it. In the lunch, make sure to have a lot of protein in the menu, like chicken or eggs. Also include many vegetable items like carrots, zucchini, spinach, avocado, lettuce, tomato and so on. If you want beef or turkey, make sure they are roasted pretty well. Also include fruits such as apples, berries or grapes to get you going.

Snacks

Many people eat a lot of chips, crackers and cookies in their snacks late in the afternoon. You must avoid all these junk foods at any cost where your snacks should be simple including all the fruit items mentioned above and also you can go for some healthy low fat yogurts to help your body with the necessary calcium needs that is important in the weight loss program, especially if you are exercising regularly.

Dinner

Dinner is basically your last meal of the day where after the meal you will not have any more activity for the day before going to bed. Therefore, it is important to eat as less carbs and fats as possible. Your dinner meal should be simple with lots of vegetables again and some protein source likes roasted chicken and turkey. You can include fish items also like tilapia which has high protein contents. If possible you can also add oatmeal in the menu which is the best food item dinner if you are on a strict weight loss program. A little bit of brown rice is also not bad with salmons, olives and almonds which are in fact very healthy.

Make sure you take your dinner as early as possible especially if you are adding a menu with rice, chicken and vegetables and eggs. If you go to bed directly after the dinner than the food you consume will easily turn into fat when you are sleeping as your body is not moving around much at night and thus having no activities for the food nutrients to be broken down into energy. It is ideal to have dinner three to four hours before going to bed which also helps in the proper digestion process.

Your meal plans and the menu would depend on how active you are throughout the day. If your work involves lots of movements, you may need to eat a bit more as you are burning off some calories with the movements. If you are exercising regularly, your diet plan will be different according to the type of exercises you do. For example, if you are lifting weights at the gym, you may need to add a lot of protein in your diet to burn fat and grow muscles. Moreover, the diet plan also would vary according to genders where males would need more calories than females where at the same time females should be including more calcium and vitamin rich food items in their diets. Furthermore, also drink a lot of water throughout the day; avoid any juice or colas or perhaps energy drinks where you should only drink clean simple water.

Source
http://ifeellight.com/proper-meal-plans-weight-loss/

21 Weight Loss Foods in Every Indian Kitchen

Weight loss diets or weight loss foods do not require a ‘special ingredient’, they constitute foods that you see every day in your Indian kitchens. These weight loss foods can be eaten directly or consumed in combination meals that you eat daily. Some health enthusiasts avoid typical Indian dishes that are are creamy and submerged in ghee or butter, but you can opt for healthy cooking methods using these same India-centric ingredients found in every Indian kitchen. These are weight loss foods common to Indian grocery markets and kitchens that can actually help you lose weight and gain health, using proper cooking methods.

#1 Moong dal

It is every Indian’s favourite which ever class he/she comes from. This dal is full of Vitamin A, B, C and E and many minerals, such as calcium, iron and potassium. It is often advised by dieticians to replace fatty foods with Moon dal as it is a weight loss food that is rich in proteins and fibre, so one feels fuller after having a bowl of dal for a long time and curbs your cravings. Along with weight loss, moon dal it also benefits the metabolism, immune system and protects against fatal diseases.

Enjoy this weight loss food with chapattis or you can also have them as sprouts with a tbsp of chilli powder, chat masala, a tbsp of lemon juice and salt to taste

 

 

#2 Walnuts

As quoted by sciencedaily.com , according to U.S researcher, Joe Vinson of the University of Scranton, "Walnuts rank above peanuts, almonds, pecans, pistachios and other nuts. A handful of walnuts contains almost twice as much antioxidants as an equivalent amount of any other commonly consumed nut" This weight loss food tastes delicious and low in cholesterol. While consuming this weight loss food one needs to remember that these are high calorie food that needs to be eaten in moderation.

Just when you are sitting for you meal add this weight loss foods to your salads, they will add crunch and taste to your boring veggie!

#3 Spinach

This green veggie is rich in fiber, water, antioxidants, vitamins K and A, and minerals like magnesium, potassium, and iron.  All this just in 10 calories per cup of this amazing weight loss food! One bowl of spinach will make you feel fuller and stab your food craving in your stomach itself. Spinach also helps in curing constipation, being a good source of fibre. It cleanses the digestive tract.

Nutritive Value per 100gms of edible portion                                                       
•    Calories ( kcal): 26                            
•    Proteins (gms): 2
•    Carbohydrates(gms): 2.9
•    Fat( gms): 0.7
•    Iron( mg): 1.14

If you aren’t a big fan of this weight loss food, try our innovative spinach recipes to fall in love with spinach.

#4 Bitter gourd

No don’t make that face, if you cook in the right way this bitter veggie can taste yummy too. This weight loss food is effective to reduce the total calorie you intake while having a meal so that you are eating fewer calories than you burn.

Bitter gourd is believed to contain hypoglycaemic or insulin like properties designated as plant – insulin which helps in lowering blood sugar levelsthios weight loss food is also  beneficial in treating blood disorders like boils, itching, psoriasis and other fungal disorders

Use bitter gourd in low-calorie, filling recipes, such as vegetable soups or stews. Another option is to eat it as a side dish with lean protein, such as chicken breast, fish or a soy-based vegetarian burger.

When cooking bitter gourd, chop them and keep them in salted water for 5 mins, this will reduce the bitterness in the veggie. Then go ahead and use thme in stew and soups. You can also keep this weight loss food as a side dish with other lean protein Indian dishes.

 

#5 Beetroot

According to Livestrong, Andrew Jones and other researchers at the University of Exeter's School of Sport and Health Sciences, discovered that drinking beet juice gives your body a stamina boost allowing you to exercise longer and burn more calories.

Beets are a blood-building herb that detoxifies blood and renews it with minerals and natural sugars. They are high in potassium, folic acid, and fiber, yet low in calories. This weight loss food also aids in eliminating toxins from your body.

Their edible leaves offer protein, calcium, fiber, beta carotene, vitamins A and C, and some B vitamins. We always restrict them to salads, but did you know there are more ways to adding this beautiful vegetable to your palate.

Beetroot Juice
2 medium sized beetroots
2 oranges
5 slice of fresh pineapple
Lemon Juice
Mint – 1 small sprig

Method
Peel the beetroot, and the oranges. Peel and core the pineapple.Cut all the above into chunks, then add the lemon juice, and place in the blender.Blend for 45 seconds or until smooth. Strain and serve, garnished with mint.

#6 Almonds

A study from the University of Toronto found that people who ate almonds with white bread didn't experience the same blood sugar surges as those who ate just the slice. And the higher blood sugar levels rise, the lower they fall; that dip leads to hunger, causing people to overeat. Plus, blood sugar changes cause the body to make insulin, which can increase abdominal fats.

This weight loss food is rich with important nutrients like monosaturated fats, vitamin E, folic acid, protein and dietary fibre. Almonds works best as a quick healthy snack when you are travelling or at your office desk, or the moment when you want to hog to something unhealthy.  This weight loss food also keeps your blood sugar steady.

Click here for a healthy Almond Recipe

#7 Apples

According to self.com, a study from Penn State University at University Park revealed that people who chomped an apple before a pasta meal ate fewer calories overall than those who had a different snack.

Apple is one of the best weight loss foods, having this great fruit a day not only keeps the doctor away but also makes you skinnier. With 4 gms of fiber in a medium apple, they can make you feel fuller for a longer time as the fiber take time to break down. Apples are a sweet and crunchy snack full of all sorts of nutritional goodness, and they taste good on their own and in salads, desserts, and savory dishes, too.

Read more: Apple Recipes

 

 

#8 Black Beans

Beans stay in your digestive system longer and add to the feeling of fullness and a satisfied feeling, aiding weight loss. They contain soluble and insoluble fiber, protein, and a type of fat-burning carb called resistant starch. Black beans are really one of the greatest weight loss foods.

According to data from the National Health and Nutrition Examination Survey, bean eaters weigh less and have slimmer middles.They are a ‘heart healthy’ addition to any diet as they contain an abundance of soluble fiber, which can lower cholesterol and triglyceride levels.

Read more: Black Beans Recipes

#9 Cauliflower

However beautiful this veggie looks it is as strong enough to fight toxic compounds in your body. This weight loss food is rich is indoles, glucosinolates and thiocyanates that bumps off all the toxic waste in your body. Cauliflower is low in calories while still offering filling fiber. This veggie is also super versatile and can make a great replacement for heavier foods.

Read more: Cauliflower Recipes

#10 Cinnamon

Everything is nice about this weight loss food. Just 1/2 teaspoon each day can help control your blood sugar and prevent the post meal insulin spike that can trigger your body to store fat rather than burn it. This nutty flavor spice is also know for its diabetes fighting properties, cinnamon can work wonders for your sweet tooth while keeping you at a safe distance from fatty sugars and desserts. Cinnamon promotes effective blood circulation, which helps your body get fitter faster.

Add ground cinnamon as a replacement for sugar in cake dough or in your tea and coffee to get the most out of this wonderful spice every day.

 

 

#11 Turmeric

A clear favourite in Indian kitchens, turmeric wins the day when we talk about spices that aid digestion and weight loss.  Curcumin, a phenol found in turmeric helps keep fatty tissue at a minimum. Adding turmeric to your daily diet will help weight loss in the long run.

This weight loss food when used in the optimum dose is highly effective in soothing gastric inflammation and ulceration, which could be the key to developing new drugs against such stomach disorders, say Indian scientists.

#12 Raddish

Like other types of vegetables, cooked raddish contains approximately 3 grams of fiber per half cup to help you stay full and satisfied. Raddish are considered as starchy vegetables, so it is recommended to be eaten in place of rice, bread or other starchy foods. They work best as weight loss foods.

Enjoy a crunchy raddish in your salad with chopped cucumber and tomatoes.

#13 Garlic

Overweight people who sprinkled their food with the zero-calorie spice lost an average of 30 pounds in six months, compared to only a 2-pound loss in the control group. This much loved Indian ingredient is used widely in almost all recipes and gravies.

Allicin in garlic is considered effective for fighting high cholesterol, high insulin and unhealthy blood sugar levels. Additionally, garlic is a great appetite controller – perfect for healthy weight loss.

This weight loss food also help prevent various cancers, fight cardiovascular diseases and diabetes and respiratory problems. Garlic also helps fight various infections

#14 Lentils

Lentils is the fastest and easy to prepare food for mothers, while being the most popular ingredient in Indian kitchens. These daals can reduce your chances of a heart attack, stabilise sugar count and help in weight loss.

Lentils are a bona fide belly flattener. They're high in protein and soluble fiber, two nutrients that stabilize blood sugar levels. Eating them helps prevent insulin spikes that cause your body to create excess fat, especially in the abdominal area.

This weight loss food is perfect for diabetes patients and at the same time improve your iron level and source for vitamin B. It is not only a comfort food but also a good protein source vegetarians.

 

#15 Bananas

According to HMU expert Arnav Sarkar, Bananas are part of a healthy diet, and should also be part of a fat loss diet, however no food by itself helps one to lose weight. To lose weight one has to create a caloric deficit i.e to burn more calories than what they consume in a day.

For most cases a caloric deficit of 10-15% works best and ones that create a greater caloric deficit generally causes more muscle loss rather than fat loss.

For starters bananas offer healthy carbs which give energy to be more active and feel great. It is also high in the mineral potassium which helps to lower blood pressure. The fiber content of bananas helps to control hunger much better for those who are trying to lose fat. And it has also been found to help students study better thanks to its supply of the vitamin B6.

Some more benefits of bananas - It has been found to help reduce depression due to its content of Tryptophan, the iron content in it helps those with anemia and it also helps to reduce constipation due to its fiber content.

Breakfast is the best time to have this fruit. You can chop bananas in a bowl, add milk and a few strawberries.

#16 Tomatoes

This beautiful looking veggie works best in every Indian recipe and also as a weight loss food, every time you munch on a tomato, your body releases a hormone called cholecystokinin, which tightens the valve between your stomach and your intestine. As a result, CCK boosts feelings of fullness—making you less apt to overeat.

This weight loss food boosts your energy, stabilizes your blood sugar levels, controls your appetite, detoxifies your body and reduces cholesterol. Tomatoes are also low in calories, a plus for any dieter.

When using tomatoes in your dishes, avoid mixing thme with bread, pasta, potatoes or rice, as this combination can cause acidity.

#17 Olive oil

Olive oil has healthy fat that increases satiety, taming your appetite. But that's hardly its only slimming feature.

Olive oil contains antioxidant - polyphenols. They help the body in detoxify unbalanced molecules, otherwise called - free radicals. This weight loss oil is an excellent remedy for rheumatoid arthritis. Various published studies speak of these rheumatoid arthritis fighting properties. 

Research shows it has anti-inflammatory properties, and chronic inflammation in the body is linked to metabolic syndrome. Drizzle your salad with olive oil and you'll increase the antioxidant power of your veggies, a study published in the British Journal of Nutrition notes. But make sure you use it raw, do not cook olive oil. Cooking it changes it's chemical structure.

 

#18 Cabbage

This weight loss food is  found on every continent, so you have no excuses to shy away from this green leafy ball. Cabbage is the ideal veggie for constipation, skin and eye disorders, aging, stomach ulcers and Alzheimer’s to name a few. Detox with patta ghobi; it is a good blood purifier as well.

It’s very low in calories and high in fiber. Add to that, cabbage is way low on the GL scale too. This weight loss veggie doesn’t just help you lose weight.  is also a surprisingly excellent source of vitamin C, which some experts believe may reduce the risk of developing diabetes.

#19 Eggs

Eggs are a good source of vitamins, proteins and minerals. Eggs are not only a great source of nutrition, but also very useful to help lose weight. When combining eggs with other dishes you will limit the consumption of complex carbohydrates in the body.

Egg itself is sufficient in helping in weight loss.

#20 Coffee

The caffeine in coffee can raise your resting metabolic rate by about 15 percent, and the effect can last up to four hours—that adds up to 30 to 50 calories burned per day. Plus, people who sip 3 to 4 cups of regular or decaf coffee per day are 30 percent less prone to type 2 diabetes.

 

 

#21 Pears

Pears deliver a dose of fiber (about 5.5 grams per medium-sized fruit), which helps keep you satisfied long after you eat them. But that's not where their fat-fighting power ends.

A Brazilian research team found that a group of women who included pears in their diet each day lost more weight than the group who included oat cookies—even though the pears and the oat cookies had the same number of calories.

Source
http://healthmeup.com/photogallery-weight-loss/20-weight-loss-foods-in-every-indian-kitchen/19100/3