Tips for weight loss-7 day diet plan for weight loss-paleo diet-Mediterranean cuisine

 weight loss 

What is the more important factor to weight loss, diet or exercise?

Experts say when it comes to reducing your weight, diet is far more important than exercise. For those planning to hit the gym to lose weight, take note. A new study suggests that diet is far more important than physical activity including walking, fidgeting and formal exercise.

how many roti/Chapatis eat in a day for weight loss?

Having 4 chapatis in a day is considered optimal for weight loss.

Carbs, protein and fat are known as macronutrients, which means our body needs them in large quantities to carry out different functions in the body. First of all, you need to finalise your daily carb intake. On the basis of that you can decide how many chapatis you can have in a day.

A small 6-inch chapati contains around 71 calories(source). So, if your lunchtime calorie intake is 300 calories, you can have two chapatis that will be 140 calories and the remaining can come from vegetables and salad that you eat with the chapatis. Remember that not only chapatis, but even the vegetables and fruits you consume also contain some amount of carbs.

In short, how many wheat rotis can you consume in a day actually depends on your calorie intake. Having 4 chapatis in a day is considered optimal for weight loss.

Suji roti or wheat roti which is better for weight loss?

Semolina is made from coarse ground whole wheat and is healthier than whole wheat. It is great for losing weight. The best part is that it is delicious. If you start adding suji to your diet, you can actually lose a lot of weight.

Is it right for a diabetic patient to omit rice and roti from his diet?

Rice is rich in carbohydrates and can have a high GI score. If you have diabetes, you may think that you need to skip it at dinner, but this isn’t always the case. You can still eat rice if you have diabetes. You should avoid eating it in large portions or too frequently, though. Many types of rice exist, and some types are healthier than others.

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7 day diet plan for weight loss

Day 1: Fruits

• Breakfast: One bowl of watermelon/kiwi or an apple/pomegranate

• Lunch: One bowl of papaya or  muskmelon

• Evening Snack: One glass of coconut water

• Dinner: One guava/ orange or a bowl of berries (strawberries, litchi)

• Bed-time snacks: One bowl of watermelon/grapes

Don’ts: Avoid any kind of cream, honey or sugar dressing on your fruit bowl.

Day 2: Vegetables

• Breakfast: One large or two small-sized potatoes/ bowl of corn kernels or green peas

• Lunch: One large bowl of cabbage soup

• Evening Snack: 2-3 medium-sized cherry tomatoes

• Dinner: One cup broccoli 

• Bed-time snacks: One bowl of cucumber/ carrots

Preparation: You may either eat your veggies raw. boiled or cooked in 1-2 spoons of olive oil and lightly seasoned with pepper, rock salt, vinegar or herbs. 

Cabbage soup can be prepared by boiling together a cabbage, a small carrot and 2-3 tomatoes in about half a liter of water, adding to that a handful of chopped onions light fried in olive oil and seasoning the mixture with rock salt, herbs and peppers.

Substitutes: Olive oil may be substituted with pure ghee. 

Don’ts: Restrict consumption of potatoes or any other starch containing vegetables like corn or peas only to the breakfast and in limited amounts (100-150 calories) as it will provide enough energy throughout the day. Avoid eating deep-fried vegetables.

Day 3: Fruits and Vegetables

• Breakfast: One bowl of watermelon/ or an apple or about half a pineapple

• Lunch: One large bowl of cabbage soup

• Evening Snack: 2-3 medium sized cherry tomatoes

• Dinner: One cup broccoli 

• Bed-time snacks: One bowl of cucumber/ carrots

Don’ts: Avoid bananas, mangoes and potatoes, corn or peas.

Day 4: Bananas and Milk

• Breakfast: Two large bananas with a glass of skimmed milk (750 ml)

• Lunch: Two large bananas with a glass of skimmed milk

• Evening Snack: A bowl of cabbage soup.

• Dinner: Two large bananas with a glass of skimmed milk

• Bed-time snacks: Nothing

Substitutes: Regular milk can be substituted with soy milk and bananas with figs

Don’ts: Avoid adding any sweeteners, honey or sugar to the milk. Do not put cornstarch in the soup. Mostly prefer skimmed milk.

Day 5: Meat

• Breakfast: Three whole tomatoes

• Lunch: 250 gm of meat of your choice with one large tomat

• Evening Snack: Nothing

• Dinner: A bowl of Tomato soup

• Bed-time snacks: Nothing

Day 6: Meat

• Breakfast: One bowl of Brussels sprouts or cucumber

• Lunch: 250 gm of meat of your choice/ vegetarian substitute

• Evening Snack: Nothing

• Dinner: A bowl of Cabbage soup

• Bed-time snacks: Nothing

Day 7:  Vegetable and Fruit Juice

• Breakfast: A large bowl of watermelon

• Lunch: Brown rice, cottage cheese and a glass of fruit juice 

• Evening Snack: Nothing

• Dinner: Brown rice with mixed vegetables of your choice and one or two glasses of fruit juice.

• Bed-time snacks: Nothing

Foods to Include in GM Diet

In addition to the above GM diet chart, some foods that can be included in the diet on alternate days but in limited amounts include-

• black tea
• green tea
• sprouts
• a handful of nuts (prefer cashews, almonds, walnuts and avoid ground nuts or raisins)
• unsweetened black coffee

how to lose belly fat

1. Avoid sugar and sugar-sweetened drinks

Foods with added sugars are bad for your health. Eating a lot of these types of food can cause weight gain and diabetes.

2. Eat more protein

Protein may be the most important macronutrient for weight loss.

3. Eat fewer carbohydrates

Eating fewer carbs is a very effective way to lose fat.

4. Eat fiber-rich foods

Dietary fiber is mostly indigestible plant matter.

5. Exercise regularly

Exercise is among the best things you can do to increase your chances of living a long, healthy life and avoiding disease.

6. Track your food intake

Most people know that what you eat is important, but many don’t know specifically what they’re eating.

The bottom line

Abdominal fat, or belly fat, is linked to an increased risk of certain diseases.

Most people can reduce their abdominal fat through taking on key lifestyle changes, such as eating a healthy diet packed with lean protein, vegetables and fruit, and legumes, and exercising regularly.

Here are the 8 best exercises for weight loss.

1. Walking. Walking is one of the best exercises for weight loss — and for good reason. ...
2. Jogging or running. Jogging and running are great exercises to help you lose weight. ...
3. Cycling. ...
4. Weight training. ...
5. Interval training. ...
6. Swimming. ...
7. Yoga. ...
8. Pilates.

Foods rich in iron include(Iron rich foods):

• Red meat, pork and poultry.
• Seafood.
• Beans.
• Dark green leafy vegetables, such as spinach.
• Dried fruit, such as raisins and apricots.
• Iron-fortified cereals, breads and pastas.
• Peas.

The Best Vegan/veg Sources of Vitamin D

• Fortified soy milk

• Mushrooms

• Fortified cereals

• Fortified orange juice.

• Fortified almond milk.

• Fortified rice milk.

• Sunshine