To attain healthy and fit body, you have to do physical activities, especially exercises. However, if you are overweight you have to lose weight by doing exercise and adopting a diet chart to cut the fat out of your body.
A healthy diet chart helps you regulate your calorie intake.The weight loss diet chart can have foods that you like however only the healthier ones.
Vegetarian diet food are an excellent way to lose some weight. That’s because, vegetables contain good carbohydrates, diet fiber, vitamins, minerals, good fats, and proteins. These prevent absorption of fat , build muscle mass and give strength to the bones.
7 Rules of Diet plan you should follow to lose weight :
1. You Should Not Skip Your Breakfast
The most important meal of the day is breakfast. In fact, it is recommended to have food that generates energy slowly, such as a bowl of oats or a cup of yogurt(low-fat).
2. Increase The Consumption Of Vegetables And Fruits
You should have at least 5 portions of vegetables and fruits each day. When consumed on an empty stomach ,Fruits are extremely beneficial . Therefore, starting your day with fruits is a healthy option. Do not have fruits immediately after any meal.
3.Should Not Have large Gaps Between The Meals
Take small gaps between your meals because the food you eat gets converted into fat instead of being used for energy. It is not recommended to have a gap of more than three hours in between your meals.
4. Do Not Starve
Having no food will not help you in lose weight while staying fit, allowing your body to starve is not a healthy option as it has its adverse effects. Eat well to fulfill your nutritional needs.
5. Have Your Last Meal Before 8:30 pm
You should have the last meal at least two hours before going to bed. So that you give time for the food to get digested.
6. Control Your Calorie Intake
Keep a watch on your calorie intake .Calorie-dense foods should be avoided like fried food and sweets it is extremely crucial in any diet plan.
7. Remove Fat From Your Food
All visible fat should be removed from food before cooking as they contain high calories.
- Crunches – 3 sets of 10 reps
- Full Squat – 2 sets of 10 reps
- Burpees – 1 set of 10 reps
- Sit-ups – 1 set of 10 reps
- Tricep dips – 2 sets of 5 reps
- Push-ups – 2 sets of 10 reps
- Forward elbow plank – 20-second hold
You can also do the following:
Foods To Avoid when on Diet
- Carbonated beverages
- Packaged fruit or vegetable juices
- butter, vegetable oil,refined oil
- Sweets, chocolate
- All processed foods
- Refined sugar
Limitations Of Indian Vegetarian Diet
Pulses,milk, mushroom,and paneer,tofu, soy, beans, do not provide the body with enough protein or complete essential amino acids. Proteins are not only the building block of your body but are also tough to digest, which is why the body requires more calorie expenditure to digest proteins, leading to weight loss.