DIET PLAN TO LOSE WEIGHT

A dream of every individual to look good, attractive, happy has a root and all these

emotions are connected to one question, How to lose weight?

Generally an average intake of calories for women 2000 calories is and for men is

2500 calories.

A human add up weight due to two reasons either eating calories surplus food that is

not good for health some of which are as follows includes burgers pizza and other

meal called fast foods. And second is eating food and not involving self in any

physical activity that can be of any type.

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Lets know what is Weightloss?

WHAT IS WEIGHT LOSS?

Weight loss in context context of medicine, health, or physical fitness, refers to a

reduction of the total body mass, by a mean loss of fluid, body fat, or lean mass.

There are two types of weight loss.

● Weight loss can either occur unintentionally because of malnourishment or an

underlying disease,
 ● From a conscious effort to improve an actual or perceived overweight or obese

state.

We will not go in detail for first type of weight loss that is due to malnutrition. Rather

we will be discussing about conscious effort that is you sweat in the gym and we tell

you what to eat to get that slim belly and achieve your looks.

LOSE WEIGHT OR LOSE

YOUR SELF ESTEEM

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Losing weight can have a positive impact on one’s self-esteem. When we are

overweight, it can negatively affect our self-confidence and how we feel about

ourselves. However, by losing weight, we can improve our self-esteem and feel better

about ourselves.

Here are a few ways in which losing weight can boost your self-esteem:

Improved body image:

Losing weight can help you achieve a more desirable body shape, which can help you

feel better about your physical appearance. This can help to boost your

self-confidence and make you feel more comfortable in your own skin.

Increased energy and vitality:

When you lose weight, you may find that you have more energy and feel more

vibrant. This can help you to feel more positive and confident in your abilities, which

can boost your self-esteem.

Increased sense of
accomplishment:
Losing weight can be a challenging and rewarding process. When you set a goal to

lose weight and achieve it, you can feel a great sense of accomplishment, which can

boost your self-esteem and confidence.

Improved health:
Losing weight can also have positive effects on your health, such as reducing your

risk of chronic diseases like diabetes and heart disease. This can help you feel more

positive about your overall health and well-being, which can boost your self-esteem.

Losing weight can be a great way to boost your self-esteem and feel better about

yourself. By setting achievable goals and working towards them, you can achieve a

healthier and more confident version of yourself. Remember to be patient and kind to

yourself throughout the process, and celebrate your progress along the way.

MUST READ THIS. BEST EXCERCISE FOR GAINING MUSCLES.

ABS ARE MADE IN THE KITCHEN

You read it right starting of making abs or having a slim belly starts from kitchen it

depends on what you eat and then how much you train? A person has to be very much

care full about his diet, about what he eats and he should calculate his calories intake

in order to gain or loose weight.

In order to loose weight one has to go with calorie deficit diet or taking less calories .
Now the question comes to mind taking low calories means eating less food and many

people feel hungry very often then how should they follow this calories intake in their

diet.

Please hang on we are not asking you to eat less or do fasting we never suggest such

lame suggestions to loose weight.

Calories deficit or taking less calories means having a diet that in total does not

surpass your daily calories limit that is 2500 calories it does not involve skipping meal

or fasting.

Diet Plan to Lose weight

Here’s a one-week vegan meal plan for weight loss that includes some popular Indian

foods:

SUNDAY:
● Breakfast: Oats porridge made with almond milk and topped with sliced banana

and cinnamon.

● Mid-Morning Snack: A bowl of fresh fruits, such as papaya, apple, and orange.

● Lunch: A bowl of mixed vegetable dal with brown rice and a side of cucumber

salad.
● Evening Snack: Masala roasted chickpeas or makhana (puffed lotus seeds)

seasoned with Indian spices.

● Dinner: Tofu and vegetable stir-fry with whole wheat roti.

MONDAY :
● Breakfast: Poha (flattened rice) with mixed vegetables and peanuts.

● Mid-Morning Snack: Roasted almonds and dates.

● Lunch: Vegetable biryani made with brown rice, and a side of cucumber raita.

● Evening Snack: Masala chai with a couple of oatmeal cookies.

● Dinner: Chana masala (chickpea curry) with quinoa.

TUESDAY 3:
● Breakfast: Vegetable idli with tomato chutney.

● Mid-Morning Snack: Fresh fruit salad with a dash of chaat masala.

● Lunch: Tofu and vegetable curry with brown rice and a side of mixed vegetable

salad.

● Evening Snack: Roasted pumpkin seeds or sunflower seeds.

● Dinner: Dal tadka with brown rice and a side of steamed broccoli.
WEDNESDAY 4:
● Breakfast: Tofu and spinach scramble with whole wheat toast and a side of

fresh fruits.

● Mid-Morning Snack: Baked sweet potato with a sprinkle of cinnamon and a

dash of lemon juice.

● Lunch: Rajma (kidney bean curry) with brown rice and a side of cucumber

raita.

● Evening Snack: Green smoothie with spinach, banana, and almond milk.

● Dinner: Vegetable stir-fry with quinoa and a side of mixed vegetable salad.

THRUSDAY 5:
● Breakfast: Oats and vegetable upma (semolina) with a side of fresh fruits.

● Mid-Morning Snack: Roasted peanuts and jaggery.

● Lunch: Vegetable pulao with a side of cucumber raita.

● Evening Snack: Masala chai with a couple of vegan crackers.

● Dinner: Vegan tofu tikka masala with whole wheat roti and a side of mixed

vegetable salad.

FRIDAY 6:
● Breakfast: Vegan pancakes made with almond milk, topped with sliced banana

and a dash of maple syrup.

● Mid-Morning Snack: Baked sweet potato with a sprinkle of chaat masala and

lemon juice.

● Lunch: Mixed vegetable curry with brown rice and a side of mixed vegetable

salad.

● Evening Snack: Masala roasted chickpeas or makhana (puffed lotus seeds)

seasoned with Indian spices.

● Dinner: Vegan tofu and vegetable curry with quinoa.

SATURDAY 7:
● Breakfast: Vegetable and tofu omelet with a side of fresh fruits.

● Mid-Morning Snack: Almond butter and sliced apple.

● Lunch: Masoor dal (red lentil curry) with brown rice and a side of mixed

vegetable salad.

● Evening Snack: Green smoothie with spinach, banana, and almond milk.

● Dinner: Vegan vegetable biryani made with brown rice and a side of cucumber

raita.
Remember to drink plenty of water throughout the day and incorporate regular

physical activity into your routine for optimal weight loss results. Follow this routine

for month and see significant results.