Weight loss is one of the most sought out forms of transformation of one’s physical appearance. It has also been associated with an increase in fitness levels and high energy levels. The essence of weight loss is in increasing the vitality and vigor in the body. Weight loss depends on many factors like Body Mass Index, muscle mass, and fat percentage.聽In some cases, obesity places the body under undue strain. It lowers the resistance to infection-causing general physical weakness and predisposing obese people to a number of diseases that can shorten their lifespan.
Factors which are responsible for obesity
There are various factors which are responsible for Obesity-
1-Hereditary Factors
2- Social Factors
3- Emotional Factors
4-Metabolic Changes
Hereditary factors – Most of the times obesity in parents influences obesity in children as parents play a major role in developing the food habits in the child. These food habits along with External factors like exercising, skipping, jogging can help them in keeping their weight in control.
Social and Cultural factors-People who belong to the upper strata of the community binge on high-calorie containing food like聽 Red meat, chicken, bagels, waffles, creamy desserts. There is a minimum physical activity from their side due to their luxurious lifestyle.
Emotional Factors – There is a direct relationship between obesity and emotional factors . It has been seen that food is our companion in the best and in the worst circumstances. On the bad days, we tend to eat more, especially foods containing high sugar. It’s believed by many people that sugary drinks refresh them. So when there is a turn of events or moods in our life, we calm ourselves by eating sugar-packed chocolates, ice cream and other sweet dishes. Since these times are stress-laden times, our disrupted food habits have taken a toll on our health.
Metabolic Changes- A few people suffer from obesity due to malfunctioning of some, one or more of the endocrine glands i.e thyroid, pituitary, or sex glands. This leads to the deposition of fat in the body.聽
Body Mass Index
Body Mass Index is a simple index of weight for height that is commonly used to classify underweight, overweight, and obesity in adults. It is defined as the weight in Kilograms divided by the square of the height in meters.
E.g – An adult who weighs 72 kgs and whose height is 1.75 m will have a BMI of 23.51.
According to the ideal height and weight tables for Indian males and females, the percentage deviation for overweight and obese will be clear.
Overweight – A person who is聽 10 to 20 percent above the normal weight for his sex, age and height.
Obese – A person who is more than 20 percent above the normal ideal weight for his sex, age and height.
Underweight – A person who is 10 percent or more below the normal ideal weight for his sex, age and height.
Suggestions to lose weight and maintain energy levels
Keeping all these factors in mind, it is essential to plan diets. There are some realistic suggestions which will help you in weight loss and maintaining your energy levels.
1- Set realistic and achievable weight loss goals.
2-The goal should be to lose about 2.5 kg -3kgs weight in one week.
3-There will be a few days where you will not lose weight. The weight gets stuck at these points.聽 Hence these days are also called “Plateaus days.”. During these days, make sure that you increase the counts of your flutter kicks.
4- Avoid extra salt in the form of processed foods.
5-Different cooking methods can be used to cook foods that bring facilitate the bio-availability of nutrients. These cooking methods include sprouting, fermentation, grilling, broiling of food.
6- Do not just gorge on the food. A healthy choice of food makes a healthy body.聽
7-Weigh yourself after 10 days to keep a check on the weight loss or gain and accordingly modify the diet in the corresponding week.
8-Whenever you desire to have a snack, prepare one with fresh, raw vegetables and fruits which are in season. These supply bulk, large amounts of fiber, and good amounts of B- complex vitamins and minerals.
9- Keep your body hydrated. This can be done by drinking a good amount of fluids like coconut water, vegetable soups.聽
10-Including probiotics like banana, curd, garlic, etc. in your daily meal will help in boosting your immune system.
5 Best Diet plans that help us in reducing weight are as follows-
Day 1 - Fiber rich Diet Plan
Early Morning – Lukewarm water with soaked almonds
Breakfast -Carrot Broccoli roti- 1 in no.
Tea – 1 cup (with less sugar)
Midmorning
Sprouted dal salad -1 bowl
(Sprinkled with chia seeds)
Lunch-
Kala chana spinach gravy – 1 bowl
Missi roti-2 in no.
ghia raita -1 bowl
Beetroot corn salad – 1 bowl
Evening tea-
Tea – 1 cup (with less sugar) Roasted foxnuts with sprigs of mint sprinkled with Chia seeds- 1 bowl
Dinner -Tomato and carrot soup- 1 bowl
Methi roti with coriander garlic dip- 1 in number
OR
1 Methi roti with ghia vegetable- 1 bowl
Day 2- Diet plan with High Protein and low Carbohydrate
Early Morning – Lukewarm water with a dash of honey and soaked almonds
Breakfast– Grilled paneer pieces with vegetables- Paneer pieces should be 4 in number聽
(Capsicum, onions, and carrots, sprinkled with pumpkin and flax seeds.)
Tea- 1 cup
Midmorning– Tender coconut water or聽 guava pieces
Lunch
Fish curry/ Rajma curry – 1 bowl
Rice – 1 bowl聽
cucumber salad – 1 bowl
Evening Tea
Tea- 1 cup
Peanut and Foxnut chaat – 1 bowl
Dinner–
Broccoli coriander soup – 1bowl
Red gram dal with spinach-1 bowl
chapati- 1 in number
Day 3 - Calcium Rich Diet Plan
Early Morning – Luke warm water with soaked almonds
Breakfast –
Ragi porridge- 1 bowl
Banana – 1 in number
Tea – 1 cup
Midmorning
cucumber, apple, and spinach juice-1 glass
Lunch
Paneer spinach Vegetable- 1 bowl
Mixed Dal – 1 bowl聽
chapati- 2 in number
cucumber salad – 1 bowl
Evening Tea聽
Tea – 1cup
Methi dumplings -4 in number
Dinner聽
Kidney beans salad -1 bowl
( with chopped cucumber, carrots and onions)
Day 4- Multi vitamin Diet
Early Morning聽
Lukewarm water – 1 glass with聽 squeezed lemon聽
Banana – 1 in number
Breakfast –
Vegetable upma – bowl
Papaya, apple ,pomegranate salad聽 – 1 bowl
Midmorning聽
Strawberry, lemon, and mint Mojito- 1 glass
(without sugar)
Lunch聽
Paneer Capsicum veg- 1 bowl
Beetroot roti – 1 in number
cucumber salad – 1 bowl
Evening Tea –
Tea – 1 cup
Mini ragi pancake – 1 in number聽
Dinner聽
Banana, roasted oats, and almond smoothie – 1 bowl
Day 5 - Fermented foods Diet plan
Early Morning – Lukewarm water with soaked almonds
Breakfast – Vegetable idli – 4 in number
Mid-morning聽
Strawberry crushed Iced tea with Cinnamon or apple ice tea with cinnamon – 1 glass
Lunch聽
Vegetable uttapam sprinkled with chia seeds – 1 big size聽
sambhar – 1 bowl
Fresh Tomato chutney聽
Evening Tea聽
Tea – 1 cup
Dahi kebab ( Tava roasted)-2 in number
Dinner – capsicum and onion stuffed Rava Dosa – 1 medium size
(less oil)
Benefits of Following these weight loss Diet Plans
- These diet plans help in weight loss without depleting the body of its essential nutrients.
- There are no artificial supplements which are prescribed in these diet plans.
- Many probiotics are included in the plan.
- These 5 days of weight loss diet plan can be repeated for one more 5-day cycle to get the best results.
- These plans do not include bread or other refined wheat flour products.
- You will start experiencing an inch loss after following the diet plans for 7 days.
- If you repeat this same diet plan for one more 5 day cycle, you will get to see a loss in weight.
- Adhere to the timings. Dinner should not be late.It should be taken by 7.30pm.
1 comment. Leave new
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