We often end up spending a good amount of money on gyms to lose weight, but somewhere down the line, we lose motivation to go the gym and by the time we decide to rejoin, our subscription for the ends.
If you are one of those who do not like to go to the gym or do not have time for any physical activity, we have a diet plan for you that will help you lose weight.
Strong willpower is essential for any diet plan. For weight loss, the first thing to do is to change your food habits and stop eating junk food. Here are a few changes to for your diet plan for weight loss.
The first step to losing weight is to never skip breakfast as it is the most important meal of the day and should be consumed within an hour of waking up and contain all the essential nutrients our body requires.
Muscles store a kind of carbohydrate known as glycogen which is consumed when our body does some physical activity or exercise. Once we get rid of carbs, the stored fuel is accessed and consumed. Carbohydrates should always be avoided after lunch.
Simple carbohydrates from sodas, pastries, candies should be avoided as these lead to weight gain. Complex carbohydrates from oats, brown rice provide energy and are important for overall health.
Proteins and Fat
Diets high in protein reduce hunger cravings about food, desire for late night snacks, makes you feel full automatically, and reduces calorie intake. Each meal of the day should have a protein source and a fat source. Eating a lot of protein increases metabolism by 80-100 calories.
The diet should include chicken, pork, lamb, Salmon, trout, whole eggs, tuna, cheese.
Fish oil is found in sardines and salmons. It is loaded with omega-3 fatty acids, which are essential for everyone and should be included in your diet. There is also a lot of fish oil supplements available in the market which can be included in the diet plan. These supplements help in burning fat, thus, leading to a weight loss.
It is ok to have a cheat meal once a while. Chocolate fudge or creamy pasta once a week will actually speed up your metabolism and help in weight loss.
And instead of 3 meals a day, there should be five meals daily. Here is a breakup of what you can have in each meal. There are different options given in each meal plan which should be followed.
- Omelette made with four egg whites, mixed peppers, and spinach,
- Baked Chicken breast
- Smoked Salmon with Spinach
- Scrambled eggs with tomato
- Turkey breast with cucumber and avocado.
Snack before Lunch
- 100 gm Chicken/Turkey with tomato and pepper, 03 Hard boiled eggs
- 150gm Chicken/Turkey with Asparagus, broccoli, tomatoes,
- Grilled Prawn
- Baked Cod
- Green salad with half a spoon of olive oil.
- 100 gm Chicken/ Turkey with avocado or broccoli
- Grilled lamb steak with steamed broccoli
- Salmon steak with steamed beans
- Grilled chicken breast with steamed broccoli
Follow the above diet with one option from each meal plan and you will see the difference. The diet plan will help you in weight loss and get back to shape.