Healthy Diet Chart For Weight Loss

According to the National Family Health Survey, one in every four Indians is Obese. 

This situation is concerning, and the reason is appropriate: our lifestyle and diet. 

Do you know? 

A person living in a rural area needs 2400 kcal/day, while one living in an urban area needs 2100 kcal/day. However, they must meet the criteria. 

This imbalance in the diet leads to weight gain. Weight gain brings diabetes, high BP, high cholesterol, heart or liver disease, and cancer (in some cases). 

Understanding a Healthy Diet Chart 

A healthy diet chart includes a list of foods with their nutritional values to help maintain good health. The chart is different for both males and females. It includes nutritional foods such as fruits, vegetables, lentils, protein, whole grains, and healthy fats. The diet chart helps one understand the right proportion of food consumption.

There are several myths about diet plans, but keeping them aside, a diet chart can be healthy, tasty, and nutritious. Following a healthy diet chart can prevent long-term illness, control weight, build strong muscles, and maintain energy.

Also read: https://redcliffelabs.com/myhealth/food-creative/typhoid-diet-chart-food-to-eat-and-avoid/ 

Daily Healthy Diet Chart For Weight Loss 

You might think a diet chart is boring, full of fruits & green leafy vegetables. But, it is not true. Follow this seven-day tasty diet chart for weight loss.

Day	Breakfast  (8:00- 8:30 AM)	Mid-Meal  (11:00- 11:30 AM)	Lunch  (2:00- 2:30 PM)	Evening Snack  (4:00- 4:30 PM)	Dinner  (8:00- 8:30 PM)
Monday	One bowl of Poha + 1 glass of milk	Handful amount of nut or seed	1 bowl of brown rice with dal + salad + 1 bowl Bhindi	1 Apple + 1 cup of green tea/ black coffee	Two chapatis + 1 bowl of Jeera Aloo
Tuesday	Omelette with two brown bread + one glass of milk	1 bowl fruit salad + 1 glass coconut water	1 bowl rajma + 1 bowl aloo gobhi + 1 bowl rice + 1 chapatti + 1 bowl cucumber raita	1 cup tea/ coffee + 1 cup papri chaat	1 bowl lauki kofta + 2 chapati
Wednesday	Namkeen Dalia + 1 apple	One glass of fruit smoothie	1 bowl paneer curry + 1 bowl boiled rice + 2 chapatti + salad	1 cup tea/ coffee + 1 cup aloo chaat	1 bowl matar & mushroom curry + 2 chapati
Thursday	Moong dal Cheela + 1 glass of milk	One bowl yogurt	1 bowl palak paneer + 1 bowl rice + 1 chapatti + salad	1 cup tea/coffee + 1 cup boiled chana chat	One bowl bottle of gourd curry + 2 chapati
Friday	1 bowl of oats + 1 glass of milk	One glass of coconut water	1 bowl paneer curry + 1 bowl dal + 1 bowl rice + salad	1 cup mur-more chat + 1 cup tea/coffee	1 bowl mustard greens + 2 chapati
Saturday	Veggie stuffed omelet + 1 glass of milk	Handful amount of seeds or nut	1 bowl boiled rice + 2 chapatti + 1 bowl dal + salad + 1 bowl ghia raita	1 apple + 1 cup green tea/ black coffee	1 bowl of paneer curry + 2 chappati
Sunday	Besan Chila + 1 glass milk	1 Apple	1 bowl soya bean curry + 1 bowl tinda + 2 chapatti + salad	1 cup boiled masala corn + 1 cup tea/coffee	1 bowl mix veg + 2 chapati

* Note- If you are allergic to any food, consult your nutritionist or dietician for an alternative.*

5 Essential Components In A Diet Plan 

A diet chart is not just about any random food. The diet comprises food that is balanced and rich in nutrients. While making a diet plan, ensure you add these five components: carbohydrates, proteins, fats, vitamins and minerals, and fiber. 

• Carbohydrates- Carbs make up 60% of our daily diet. They provide energy to the body. Carbs are an essential part of the diet. However, some carbs don’t benefit in weight loss. Healthy carbs include whole wheat dalia, legumes, vegetables, millet, and whole grains like oats & quinoa.
• Protein- They provide strength in our muscles and develop skin & hair. A diet plan must have 10-12% protein in your diet chart for weight loss. Some popular protein sources are beans, soybeans, eggs, greek yogurt, nuts, seeds, lean meat, and seafood. 
• Fat- Fats maintain body temperature and absorb vitamins A, D, E, and K. However, excessive fats are bad for the body. Healthy fats include avocados, nuts, seeds, fatty fish, and extra virgin olive oil. 
• Vitamins- All 13 vitamins are essential for the body. They maintain our body measurements. Among them, vitamins A, B, C, and D are beneficial in preparing diet charts for weight loss. Consume fruits, vegetables, seeds, nuts, and poultry to get vitamins. 
• Minerals- Minerals enhance the growth of our organs. Iron, calcium, potassium, iodine, and sodium release energy in the body. Rich mineral sources include fish, meat, cereals, and beans. 
• Fibre- Fibre in our daily diet helps lower cholesterol and control sugar levels. Excessive fiber consumption is harmful to our bodies. Fibre-rich foods include beans, whole wheat flour, oats, quinoa, brown rice, and nuts. 

20 Foods to Avoid During Weight Loss 

1. Sugary Drinks
2. Candy and Sweets
3. Baked Goods
4. White Bread
5. Fried Foods
6. Fast Food
7. Ice Cream
8. Processed Meats
9. High-Calorie Coffee Drinks
10. Alcohol
11. Chips and Crackers
12. Sweetened Yogurts
13. Granola Bars
14. Cereals
15. Canned Soups
16. Creamy Salad Dressings
17. Fruit Juices
18. White Rice
19. Instant Noodles
20. Butter and Margarine

4 Additional Tips For Weight Loss 

A healthy diet chart for weight loss helps reduce weight loss. But along with that, add these habits to stay fit and healthy. 

1. Instead of three heavy meals, consume five light and small meals daily. This way, you can cut out on junk food, avoid acidity, and prevent bloating. 
2. At night, our digestive system slows down. Avoid eating after 8 PM, as it can lead to weight gain. 
3. Fibre is healthy for the body. Instead of junk food, eat healthy, fiber-rich foods such as oats, flax seeds, apples, broccoli, and flax seeds. 
4. Have at least 8 glasses of water. Being hydrated reduces excess hunger pangs and helps purify our gut. 

Also read: https://redcliffelabs.com/myhealth/womens-health/pcod-diet-chart-a-guide-to-a-healthier-lifestyle/ 

Do And Don’t In Diet Chart For Weight Loss 

Here are the do’s and don’ts you should do while following a weight loss diet plan. 

Do’s 

• Choose healthy fat instead of saturated fat
• Avoid eating after 8 PM
• Swap junk food with healthy alternatives

Don’t 

• Avoid long breaks in between meals.
• Dehydrate yourself 
• Strave 
• Eat excessive amounts of food
• Saturated fats

Key Takeaways 

If you are planning to lose weight, keep in mind the above-listed points. They help maintain a well-balanced body weight. Additionally, avoid excessive carbohydrates and fats in food. Remember, every individual is different. Consult a dietitian to know what best fits you. Furthermore, get yourself tested at Redcliffe Labs.