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Best Diet Chart for Weight Loss Patients : Free 7-day Diet Chart

Team AckoDec 6, 2024

You may be tempted to follow a crash diet and do extreme workouts to shed some extra kilos. But this is not the correct way to lose weight. Also, some may not even see any change in inches in the long run. As a result, they might lose motivation in a short time. Technically, there are a lot of things that go hand in hand when it comes to burning fat. This article highlights different aspects of weight loss along with an easy-to-follow, generic diet chart for weight loss. Moreover, you will also get helpful tips to boost your weight loss journey

Contents

Factors that affect weight loss
Myths and Misconceptions about Weight Loss Diets
7-day diet chart for weight loss patients for Indians
Healthy Food for Weight Loss
Weight Loss Nutrition
Components of a Balanced Weight Loss Diet
Tools Required To Start Your Weight Loss Journey
Tips to ace your weight loss journey
Points To Keep in Mind When Following A Diet Plan for Weight Loss
Wrapping up!
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Frequently asked questions

Factors that affect weight loss

Losing weight and sustaining it goes in tandem with a combination of regular exercise and a balanced diet. Sleep is also equally important. Listed below are some of the factors that affect weight loss.

Diet: Eating a healthy, balanced diet of whole foods that are low in calories and saturated fat, and high in fibre and protein will help to support weight loss efforts.
Exercise: Regular physical activity is an imperative part of a weight loss program. Choosing activities that you enjoy and can fit into your lifestyle will help make it easier to stay motivated.
Stress: Stressful situations can lead to emotional eating and overeating, which results in weight gain. Finding ways to manage stress, such as deep breathing and yoga, can help you in the long run.
Sleep: Getting enough sleep may help regulate hormones that control hunger and fullness. Poor sleep also leads to increased levels of the hormone ghrelin, which can result in increased appetite and cravings.
Medications: Certain medications, such as antidepressants, can also affect your weight loss journey. Talk to your doctor about alternatives to the medications that you’re taking to reduce the risk of weight gain.
Genetics: Genetics can play a role in weight gain and loss. If a family member is overweight, you may be more likely to become overweight.
Age: Age can be a factor in weight gain. As people age, their metabolism slows down and their bodies become less efficient at burning calories.
Hormones: Hormone imbalances can affect how the body stores and uses fat. Imbalances in hormones like cortisol, insulin, and thyroid hormones can lead to weight gain.

Also read: Best Family Health Insurance Plans in India

Myths and Misconceptions about Weight Loss Diets

There are myths that surround weight loss, here are the facts:

1. Myth: You have to cut out all carbs

Fact: Carbohydrates are an essential part of a balanced diet.

2. Myth: Fad diets guarantee quick and lasting results.

Fact: Fad diets often lead to temporary weight loss

3. Myth: Skipping meals helps you lose weight.

Fact: Skipping meals can slow down your metabolism and lead to overeating later in the day.

4. Myth: Supplements can replace a healthy diet.

Fact: Supplements should only complement a balanced diet.

7-day diet chart for weight loss patients for Indians

Here's a step-by-step diet chart adults (without serious health conditions) can consider to lose some inches. Please note that this is a generic plan and always consult your doctor before making any modifications to your diet.

Day 1

Breakfast: whole wheat poha, boiled sprouts, some nuts, and an apple
Lunch: Vegetable soup, brown rice, dal, and a dry vegetable
Snack: 1-2 fruits and roasted chana
Dinner: Vegetable upma, 1 egg omelette, and a small plate of salad

Day 2

Breakfast: Dalia or paratha, and a glass of warm milk
Lunch: Ragi or quinoa upma, 1 bowl of yoghourt, and a dry vegetable
Snack: Roasted chana, boiled peanuts, and an apple
Dinner: Vegetable pulao, boiled vegetables with curd, and 2 egg whites

Day 3

Breakfast: Poha or oats porridge, and a glass of warm milk
Lunch: Vegetable biryani, curd, and a dry vegetable
Snack: Baked or boiled potatoes with salad
Dinner: Vegetable dalia with mixed vegetable

Day 4

Breakfast: 2-3 whole wheat chapatis and curd
Lunch: Multigrain or brown rice, dal, and vegetable
Snack: Roasted chana and 2-3 fruits
Dinner: Veggies with peanut sauce and a bowl of yoghurt

Day 5

Breakfast: Chapati made with wheat and jowar flour, and a glass of warm milk
Lunch: Vegetable soup, chapati, and a mixed vegetable
Snack: Roasted chana, some nuts, and an apple
Dinner: Vegetable pulao, a dry vegetable and one chapati

Day 6

Breakfast: 2-3 multigrain chapattis, and a glass of warm milk
Lunch: Vegetable pulao, dal, curd, and a dry vegetable
Snack: Roasted chana and 2-3 fruits
Dinner: Vegetable uttapam with sambhar

Day 7

Breakfast: Ragi dosa, idli, and a glass of warm milk
Lunch: Vegetable biryani, curd, and a dry vegetable
Snack: Baked or boiled potatoes with a salad
Dinner: Masala oats and some vegetables

Healthy Food for Weight Loss

Food that makes you feel full—foods that are high in fibre, low in calories, and rich in nutrients—are excellent for weight loss. Avoid processed and sugary foods and eat well-balanced meals that contain nutritious proteins, fats, and carbohydrates. For long-lasting effects, limit portion sizes and choose natural, unadulterated meals.

Here are some of the healthy foods for weight loss:

Leafy greens: Nutrients and fibre from leafy greens like kale, spinach, and collard greens can help you stay hydrated and full.
Cruciferous veggies: Cruciferous vegetables, like broccoli, cauliflower, and cabbage, are often filling and high in fibre, just like other vegetables.
Root vegetables, such as potatoes: For several reasons, potatoes and other root vegetables are excellent foods for weight loss and general health.
Soups: Soup may take longer than other dishes because of the slurping, smelling, tasting, cooling, and chewing involved. This could help you eat with more awareness.
Nuts: Nuts are a wonderful source of protein, fibre, and other plant chemicals that support heart health. They are also high in heart-healthy unsaturated fat.

Weight Loss Nutrition

Many fruits, vegetables, lean meats, whole grains, and moderate amounts of healthy fats are all important components of a balanced diet for weight loss. Limit processed foods, sugary snacks, and beverages. Take note of how much you consume, eat with awareness, and stay hydrated. Frequent meals and fibre-rich foods help you maintain a constant energy level and manage hunger.

Below is a breakdown of weight loss nutrients in a healthy diet.

Try to eat three servings of fruit and four servings of vegetables daily. They are packed with fibre, vitamins, and minerals, which help keep you full and give you energy between meals.
Choose whole grains like whole-wheat pasta or bread, barley, and brown rice. They are healthier than refined grains like white rice and white bread because they have more fibre and nutrients.
Make sensible use of healthy fats: Add fats from avocados, nuts, avocado-based goods, olive oil, and vegetable oils. Moderation is crucial because they are high in calories but heart-healthy.
Minimise added sugar. Say no to pastries, jellies, sodas, and other foods and drinks containing added sugar. Fruits include natural sugars that are safe and good for you.
Select low-fat or fat-free dairy to keep your intake balanced and avoid consuming too many saturated fats. Choose dairy products with a lower fat level.
Make fresh foods a priority because they are more nutritious than processed items. Processed foods are less healthy and may have additional sugars, fats, or salt.

Components of a Balanced Weight Loss Diet

Proteins
Carbs
Fibre
Adequate portions
Healthy fats
Lower calories
Adequate exercise
Intervals between meals
Drinking enough water

Tools Required To Start Your Weight Loss Journey

Food calorie counter
Weighing scale
Healthy recipes
Meal planner
Appropriate exercising equipment

Tips to ace your weight loss journey

Losing weight can appear overwhelming at first, but you will get used to the journey soon. You can boost your weight loss by following these tips.

Eat fruits, vegetables, legumes, and whole grains.
Incorporate lean proteins such as poultry, fish, tofu, eggs, and legumes.
Eat healthy fats, such as nuts, olive oil, and avocados.
Incorporate low-fat dairy into your diet.
Include physical activity or exercise in your daily routine.
Drink plenty of water throughout the day.
Keep a food log or diary to help track your progress.
Don't skip meals, especially breakfast.
Do not count on crash diets or extreme caloric restrictions to lose weight.
Avoid processed snacks like chips, candy, cookies, and pastries.
Avoid sugary beverages like soda, juice, and energy drinks.
Avoid alcohol and caffeine.
Do not eat after a certain time in the evening.
Do not concentrate your food consumption around one or two large meals.
Avoid fried and greasy food to eat to lose weight.

Points To Keep in Mind When Following A Diet Plan for Weight Loss

Say no to packed and processed foods
Have a balanced diet that's rich in whole foods
Make sure you maintain some form of physical activity or increase it
Avoid sugars

Wrapping up!

There's no quick remedy to weight loss, with the right tools, recipes and mindset, you can be well on your way to reach your desired weight. Remember it's the journey that makes the destination count!

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Frequently asked questions

Listed below are some common questions and answers regarding burning fat and diet charts for weight loss patients.

What to eat to lose weight?

When it comes to weight loss, it is crucial to focus on healthy eating habits. A healthy diet to lose weight should be rich in vegetables, lean proteins, whole grains, fruits, and healthy fats. Eating nutrient-rich foods such as whole wheat bread, lean meats, eggs, and low-fat dairy can help you achieve a healthy weight. Also, it is vital to limit or avoid processed and high-fat foods as much as possible.

How often should one eat when trying to lose weight?

Eating regularly throughout the day can help you maintain a healthy weight and may even aid with weight loss. Aim to eat five to six small meals in a day to keep your energy levels up and to prevent overeating. These meals should include a balance of protein, carbohydrates, and healthy fats to ensure you get adequate nutrition.

How much water should one drink to lose weight?

Staying hydrated is an integral part of your weight loss plan. It's recommended that you drink six to eight glasses of water per day to flush out toxins and keep your cells hydrated. Also, drinking water before meals can help you feel full faster, leading to improved portion control.

Which type of diet is best for weight loss?

There are different types of diets that can help promote weight loss. Low-carb diets such as the ketogenic and low-carb Atkins diets are popular for individuals who want to reduce their carb intake and shed some kilos. Plant-based diets such as vegetarian and vegan can also be beneficial for weight loss as they typically focus on healthful, high-fibre foods and limit unhealthy fats. The Mediterranean diet is also recommended for individuals looking to lose weight as it consists of healthy whole foods.

Which food to eat to lose weight?

The ideal foods to lose weight are those high in nutrients but low in calories, like fruits, vegetables, lean meats, whole grains, and healthy fats. They supply vital nutrients and encourage fullness.

Disclaimer: This content is for informational purposes only and is based on industry experience and secondary sources. It is not a substitute for professional advice. Please consult a qualified expert for health or insurance-related decisions. Content is subject to change. Refer to current policy wordings for specific ACKO details.