Ideal Diet Plan tips for Weight Loss:-

Meal Plan(1) :- 10-15 minutes after wake up  from bed take minimum 3 glass of water then freshen up is to eat nutrition rich food drinks preferable Aloe Vera drinks (Aloe barbadensis)

Aloe Vera gel contains a complex carbohydrate known as acemannan, which facilitates the absorption of nutrients by the cells, nourishes them and also helps detoxify them.

Aloe Vera for Weight Loss

1. Aloe Vera helps aid digestion

Aloe Vera has laxative properties and when consumed in small quantities may aid in digestion. An unhealthy gut is generally linked to weight gain. A healthy digestive system translates to proper metabolism of food and an optimal expulsion of waste from the body that helps in losing weight.

2. Combats water retention

Water retention is one of the main conditions that can lead to weight gain. Due to it being a laxative, aloe vera juice is ideal for fighting water weight. However, it is important to keep in mind that one should not over exceed the consumption of aloe vera juice.

3. Boosts metabolism

Aloe vera is said to help in boosting metabolism, which further enables the body to burn fat. Aloe vera's fat burning abilities are credited to the presence of vitamin B, which converts the fat stored in the body into energy and aids weight loss.

4. Helps detoxify the body

NB::- Most people prefer tea or coffee to start the day. The caffeine content helps you reduce the drowsiness of early morning.  If you have tea or coffee as the first thing in the morning then it is adding up unnecessary calories because it doesn’t have any nutrition. It might hamper your target of 1500 calories, so the best thing is to stay away from these drinks. Caffeine in the tea increases the heart rate improving blood circulation,as a result , we feel fresh after having it.

If you want some drink to start your day, you can have apple cider vinegar and water or One glass of water contain with lemon along with honey for weight loss.

Meal Plan : 2  (Break fast) :- After 60 to 90 minutes of your first meal, the following items you can take Poha,Upma,Paratha,Puti bhaji,Roti-sabji,Idli Sambar with chutney,Dosa sambhar can be options for breakfast which will satisfy your taste. All of these meals contain the proper amount of required nutrients.

NB:- Eating Sweet is strictly prohibited on normal days except a cheat day. The cheat day concept came in to give some relief from the strict diet plan.  So on a cheat day, you can eat your favorite sweet or spicy item but in a specified portion. Then it won’t be stored as fat. Ensure you get a good amount of vitamin A,Vitamin D,vitamin B12,vitamin E from the food you eat.

Biscuits and packed food contain trans fat which is categorized as bad fat, so it must be avoided. Also if you eat your breakfast properly you won’t feel hungry at the later time of the day. Breakfast is the most important meal of the Indian diet chart for weight loss and never skip it if you are planning a healthy weight loss.

Meal Plan : 3 ( Mid Meal) : After having breakfast, you would resume your day to day work/chores. With a nutritious breakfast, it is easy for you to keep the energy levels and put your best at work. Make sure you do not overeat at any meal as the basic science we are following here is to break the food intake in parts.

Approximately 90 to 120 min after you have your breakfast you start feeling a little hungry. The best food to consume here would be any light food item or liquid diet.

The food items you can consume during the meal 3 session are a slice of cheese, roasted peanuts or a fruit. To gain maximum nutrition you can choose a different food group you would have ate for meal 1.

This meal is to avoid a huge gap between Breakfast and lunch so that you don’t jump over your lunch and end up overeating. Some people feel acidity on eating fruit empty stomach, if you are one of them then include the fruit here.

When I tell people to eat a sufficient amount in each meal session, the common question is how to determine the sufficient amount? The answer to this question can be found in Ayurveda. As per the ancient Indian wisdom, you shall eat only the amount of food that can be placed in the cup of your hand. Bring both of your palms together so as to touch the sides and make a cup-like shape.

We are going to apply this concept to the quantity of our meal. This is one of the mid-meal of Indian diet plan for weight loss, make sure it should not be heavy.  This is an important meal in the diet plan to reduce weight.

Meal Plan 4: (Lunch):- Now here comes the time for the heaviest meal of the day which is Lunch.What I have observed over the years, people tend to flex their lunch time. On a particular day, they would have lunch at 12-12.30 pm whereas on another day the lunch time is 3 pm. This would not only lead to various issues like acidity and loss of appetite but also can result in serious stomach issues. You shall max change your lunchtime by 15-30 min if you are very busy.

The best lunch option is Dal, Rice, Sabji, Chapati, and Salad. This is a balanced diet and provides all the required nutrients. No matter how busy you are during the day, do not skip your lunch at any cost. Skipping the main meals are not good and can surely affect your health.

You might ask, so how many chapatis shall I eat?

2 to 3 Rotis (of the size of phulkas) are recommended. But listen to your stomach, if you feel hungry eat 1 more and if you feel otherwise you can skip 1 roti. Sabji options can be of your choice but ensure that it is homemade and fresh.  Paneer,  chole,  chana are good options for the source of protein too.

Dal is the source of protein which should be properly cooked otherwise it can give you stomach troubles.  Avoid eating non-veg at this time as it’s time for work and you might feel heavy. You can include your non-veg dish during dinner. Try to include the food that burns your fat, here is a list of  foods that burn belly fat fast.

Meal Plan 5:( Post Lunch Snacks) Post Lunch the best meal option is buttermilk as it aids digestion and has many more health benefits. The consumption of dairy products like curd, paneer, cheese is essential to get calcium and other nutrition.

A slice of cheese can also be another good option. It is recommended that you don’t repeat any food option even if you love it. You can also drink green tea for weight loss.

Though I do recommend eating whole fruit, if you love drinking fruit juice it can be taken at this time. Couple of things to remember if you opt for fruit juice, first it should be a fresh fruit juice without added sugar and second don’t mix it with other fruits or milk to form shakes. Fruit, when mixed with milk, does more harm than good.

In the Indian diet chart for weight loss provided below, you can see many dairy products included as these are the best source of calcium and helps in strengthing bones and joints. This is one of the mid-meal of  Indian diet chart for weight loss, make sure it should not be heavy.

Meal Plan 6:( Evening Snacks) This meal slot is most crucial. The junk we eat is mostly coming in this part. Generally, you are in the office or just have finished your household chores and your stomach also starts giving you a signal to quench its hunger. So you opt for samosa, vadapav, bhelpuri etc. and things go wrong here. The key rule in the diet is not to eat anything unhealthy.

You can pack your snacks from home that can include, Sprouts or boiled chana, salad, roasted chana, makhana, boiled eggs etc.

Make sure you have some space left for dinner in your stomach, otherwise, you will not have dinner properly and can have late night cravings. This is one of the mid-meal of  Indian diet chart for weight loss, make sure it should not be heavy. In any balanced diet chart, you will find meals divided into parts to avoid overeating at a single point in time.

Meal plan 7: (Dinner) Dinner, again the very important meal in a diet. There are many dos and don’ts for dinner. For example,  you shall try to avoid rice for dinner or you should not do much physical activity after dinner only shatpavli (100 steps walking ) can be done etc. Definitely, dessert should be avoided after dinner even if you are in a party.

Also coffee, tea should be avoided. There is simple science that it is the last meal of the day after which our body goes too fast for 10 to 11 hours.

Our body does the repair work when we are in sleep. If we eat heavy dinner then all its energy will be required for the digestion purpose and not the function which it is intended for.

Rice can be eaten for dinner if you don’t have a cough or cold. White rice contains tryptophan which induces good sleep. Also, eat Dinner at least 2 hours prior to sleeping for the same above reason. Do not immediately go and sleep, it results in fat storage in the body.

Roti, Sabji, Dal or Rice, Dal, Sabji or dal roti or dal rice with ghee  are all good options for dinner. Choose any one amongst rice or roti for dinner.

Meal Plan 8: (Sleep Time Drink) In this Indian diet chart for weight loss, I have included Milk as the 8th meal. Milk has many essential nutrients that help us build our immune system,  add a pinch of turmeric to it. Include antioxidant rich foods in your diet to stay young.

Here, I have provided week wise nutrition plans with various meal alternative options. This is a 7-day diet plan for weight loss for 7 weeks. Follow this diet chart to lose weight fast.

Sources:-Internet