diet chart for weight loss for female

diet chart for weight loss for female

diet chart for weight loss for female i have explain some ideas to weight loss easy way.Eating a balanced diet is a vital component of a healthy lifestyle. Not only does it help maintain an ideal weight, but it also provides your body with significant resistance against many health problems. Now, women need 2000-2200 calories per day. But you gain weight because you are overeating and not expending the energy. So, in order to lose weight, you have to create a negative energy balance.

This simply means you will consume less and expend more energy. The 1200-calorie Indian diet chart is low in calories and includes nutritious foods which will help you to lose weight. The Indian diet chart for weight loss should include six meals a day. Here is a 4-week Indian diet chart for you.

 A Few Popular Indian Diet Plans To Lose Weight

1. Paleo Diet

Paleo diet is also a great option when it comes to losing weight. The theory behind Paleo diet is “eat like a caveman to shed pounds.” The high-protein and high-fiber diet allow you to lose weight without cutting on calories. Paleo Age Diet also helps to keep diabetes, coronary disease, and cancer at bay. You must have lean meat, fish, fruits, vegetables, and healthy fats. You can also include legumes, nuts, seeds, and peanuts.

2. Indian Vegetarian Diet

Vegetarian diets are an excellent way to lose weight. That’s because, veggies contain good carbs, dietary fiber, vitamins, minerals, healthy fats, and proteins. These nutrients prevent absorption of fat, improves bowel movement, strengthens bones, helps shed fat and build muscle mass, boosts brain function, energize the body, and keep all the diseases away.

Foods To Avoid

  • All processed foods
  • Refined oils like canola
  • Refined sugar
  • Potatoes
  • Dairy
  • Salt

 Limitations Of The Paleo Diet

Also, dairy products are absent from the Paleo diet, so you miss out on essential nutrients like calcium, magnesium, and potassium. No amount of vegetables can be a good substitute for lean meats. So, vegans will fall short of proteins. This diet plan is not budget-friendly either.

you will find there are many positive sides to the Paleo diet. It is a low sodium diet plan, and you don’t need to do calorie counting. Now, let me tell you the 10 rules of Indian Diet Chart For Weight Loss and share the 4-week Indian diet plan so that you lose weight effectively and permanently.

Rules of indian dite for weight loss


1. Limit The Intake Of Stimulants

Restrict the intake of stimulants such as caffeine, alcohol, and refined sugar. Caffeine is harmful when taken on an empty stomach. Hence, avoid bed tea or coffee. It is advisable to have tea or coffee with meals.

2. Increase The Consumption Of Fruits And Vegetables
You should eat at least five portions of fruits and vegetables each day. Fruits are extremely beneficial when consumed on an empty stomach. Therefore, starting your day with fruits is a healthy option. Do not have fruits immediately after any meal.


3. Do Not Skip Breakfast
Breakfast is the most important food of the day. In fact, it is recommended to have something for breakfast that generates energy slowly, such as a bowl of porridge or a cup of low-fat yogurt (dahi).

4. Drink Plenty Of Water
Water aids digestion and also acts as a detoxifying agent. Hence, it is recommended to drink at least eight glasses of water every day. Moreover, drinking plenty of water not only flushes out toxins but also keeps your skin glowing with health.

Water is a zero-calorie drink with low sodium. It also helps flush out the toxic buildup inside the body and excess water weight and jump-starts metabolism. If you find plain water boring, you can squeeze in a lemon and add a spoon of honey or even drink tender coconut water which will also help restore the electrolyte balance in the body.

5. Do Not Starve
your body to starve is not a healthy ope non as it has its adverse effects. Eat well to fulfill your nutritional needs.

6. Have Your Last Meal Early
You should have the last meal at least two hours before going to bed.

7. Have Smaller Gaps Between The Meals
Avoid long gaps between your meals because the food you eat gets converted into fat instead of being used for energy. It is not recommended to have a gap of more than three hours in between your meals.

8. Restrict Your Calorie Intake
Keeping a watch on your caloric intake is extremely crucial in any diet plan. Calorie-dense foods like fried food, sweets, and pastries should be avoided.

9. Remove Fat From Your Food
All visible fat should be removed from food before cooking. Processed meat like sausages and burgers should be avoided as they contain high calories.

10. Eat Healthy Snacks
Replace the processed or fried foods with healthy snacks such as fresh or dried fruits, low-fat yogurt, whole grain cereals and rice cakes.

Keep these 10 points in mind and take the liberty to adjust your diet according to the availability of food items. Tropical climate also influences the food preferences to a great extent. Here is the 4-week Indian Diet Chart for weight loss. Better health is guaranteed if followed properly.

Execrise plan

diet chart for weight loss for female

  • Wrist rotations – 1 set of 10 reps
  • Waist rotations – 1 set of 10 reps
  • Ankle rotation – 1 set of 10 reps
  • Spot jogging – 5 minutes
  • Jumping jacks – 2 sets of 20 reps
  • Side Lunges – 1 set of 15 reps
  • Forward bend – 1 set of 10 reps
  • Standing side crunches – 2 sets of 10 reps
  • Russian twist – 2 sets of 20 reps
  • Crunches – 3 sets of 10 reps
  • Full Squat – 2 sets of 10 reps
  • Explosive forward lunges – 2 sets of 10 reps
  • Burpees – 1 set of 10 reps
  • Sit-ups – 1 set of 10 reps
  • Bicep curls (5 lb weights) – 2 sets of 10 reps
  • Tricep dips – 2 sets of 5 reps
  • Push-ups – 2 sets of 10 reps
  • Lying leg circles – 1 set of 10 reps
  • Horizontal kicks – 1 set of 10 reps
  • Forward elbow plank – 20-second hold
  • Stretch

You can also do the following:

  • Swimming
  • Running
  • Walking
  • Dancing
  • Cycling
  • Yoga

Tip – Mix cardio and strength training. Make sure you lose the fat first through cardio and then slowly integrate strength training into your exercise routine. Also, meditate at a convenient time every day.

diet chart for weight loss for female

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