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Weight Loss Diet List Updated

This document provides a weight loss diet plan consisting of: - A daily schedule of meals and snacks including breakfast, mid-morning snack, lunch, evening snack, and dinner. - Important tips for the diet such as drinking 4-5 liters of water per day, including fruits and vegetables, and going for walks after meals. - Lists of high protein, high fiber, and high calcium foods to include as well as foods to avoid on the diet.

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Manikanta Mani
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1K views5 pages

Weight Loss Diet List Updated

This document provides a weight loss diet plan consisting of: - A daily schedule of meals and snacks including breakfast, mid-morning snack, lunch, evening snack, and dinner. - Important tips for the diet such as drinking 4-5 liters of water per day, including fruits and vegetables, and going for walks after meals. - Lists of high protein, high fiber, and high calcium foods to include as well as foods to avoid on the diet.

Uploaded by

Manikanta Mani
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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Weight Loss Diet list

Note: - Morning: lemon water (or) Methi water (or)


Luke warm water (or) Pudina water

Breakfast: 9AM-
9AM-9:30AM
Idly (2-3) (or) Chapathi (2) Dosa (1) Oats (1 cup)
Wheat Rawa upma (1 cup)
Note: - Avoid Ground Nut & Coconut Chutneys

Mid-
Mid-Morning 11AM-
11AM-11:30AM
Veg salad (1 cup)//Fruit Salad (1 cup)/Veg Soup (1
cup)/any 1 Fruit
Lunch 1PM-2PM
Rice 1 cup) + Dhal (1//2 cup) +Veg Curry 1 cup +
Butter Milk (1 Glass)

Evening 4PM-5PM
BLACK Tea with 2 lemon drops (or) Green tea
(1cup) Biscuit high fiber only (2-3)

Dinner 8PM-9PM
Chapathi//Pulkha (2) (or) Oats
(Wheat Upma 1 cup)
(OR)
Fruit Salad + Glass of Butter Milk (1 glass) (OR)
Raagi java Butter Milk (1 glass) *Daily 3-4 liters of
water
IMPORTANT TIPS
Increase water intake 4-5 liters in a day (18-
20) Glasses
Go for warm water it helps in reduces the fat
from our body
Take walnuts 2-4, sunflower seeds, almonds 5
Pumpkin seeds and flax seeds everyday 1 tea
spoon.
Avoid skipping the meals.
Maintain the meals timings.
Take 5 serving of fruits and vegetable every
day.
Include every day milk and milk product.
Green leafy vegetable like (spinach, mint,
methi
After lunch or dinner walk 10-15
minutes...low walk after Finishing breakfast and
lunch, drink 1 glass of Hot water
HIGH PROTIEN FOOD IN VEGETRIAN
Almonds, Avocados, Black Beans, Broccoli,
Hummus,
Lentils, Oatmeal, Peanut Butter, Pumpkins Seeds,
Quinoa, Panner, Beans, Soya Bean, Nuts and
Seeds, Milk, Soya Milk, Yogurt, and all Kind of
Pulses.

HIGH FIBER FOOD


Corn, Cauliflower, Broccoli, Cabbage, Berries,
Raspberries, Green leafy Vegetables, Celery, Kidney
Beans, Mushroom, Orange (all Varieties)

HIGH CALCIUM FOOD


Dark leafy Vegetable, Low Fat Cheese, low Fat Milk,
And Yogurt, Chinese cabbage, Broccoli, Green
Beans, Almonds, Whole Milk, low Fat Buttermilk,
Whole Wheat Bread, Garlic, Lettuce,
*Cut down Sugar or Sweet items as much as
possible*

AVOID
Mutton, Ghee Masala foods, spicy
items
potato, sweet potato, Chocolates Ice-
creams
Mangoes, Sapota, Banana, Custard
Apple
Junk Foods, Deep Fried Items, Bakery
Items

Thyroid patients
Please avoid cabbage, cauliflower, and soybean

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