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    Diet Plan For Weight Loss

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    TEJA HOSPITAL TEJA
    This document outlines a sample 1,000 calorie per day diet plan for weight loss. It provides details on recommended foods and meals for early morning, breakfast, mid-morning, lunch, evening, and dinner. The diet emphasizes foods that are low in calories and fat such as green tea, fruits, whole grains, vegetables, skim milk, egg whites, fish, and sprouted grains. It recommends limiting oils, salt, red meat, fried foods, sweets, and sweetened beverages. The overall goals of the diet are to consume normal protein, restricted fat, high fiber, and 2.5-3 liters of fluid daily.

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    Diet Plan For Weight Loss

    Uploaded by

    TEJA HOSPITAL TEJA
    1K views4 pages
    This document outlines a sample 1,000 calorie per day diet plan for weight loss. It provides details on recommended foods and meals for early morning, breakfast, mid-morning, lunch, evening, and dinner. The diet emphasizes foods that are low in calories and fat such as green tea, fruits, whole grains, vegetables, skim milk, egg whites, fish, and sprouted grains. It recommends limiting oils, salt, red meat, fried foods, sweets, and sweetened beverages. The overall goals of the diet are to consume normal protein, restricted fat, high fiber, and 2.5-3 liters of fluid daily.

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    Diet Plan for Weight Loss

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    This document outlines a sample 1,000 calorie per day diet plan for weight loss. It provides details on recommended foods and meals for early morning, breakfast, mid-morning, lunch, evening, and dinner. The diet emphasizes foods that are low in calories and fat such as green tea, fruits, whole grains, vegetables, skim milk, egg whites, fish, and sprouted grains. It recommends limiting oils, salt, red meat, fried foods, sweets, and sweetened beverages. The overall goals of the diet are to consume normal protein, restricted fat, high fiber, and 2.5-3 liters of fluid daily.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Download as docx, pdf, or txt
    1K views4 pages

    Diet Plan For Weight Loss

    Uploaded by

    TEJA HOSPITAL TEJA
    This document outlines a sample 1,000 calorie per day diet plan for weight loss. It provides details on recommended foods and meals for early morning, breakfast, mid-morning, lunch, evening, and dinner. The diet emphasizes foods that are low in calories and fat such as green tea, fruits, whole grains, vegetables, skim milk, egg whites, fish, and sprouted grains. It recommends limiting oils, salt, red meat, fried foods, sweets, and sweetened beverages. The overall goals of the diet are to consume normal protein, restricted fat, high fiber, and 2.5-3 liters of fluid daily.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Download as docx, pdf, or txt
    of 4

    DIET PLAN FOR WEIGHT LOSS

    EARLY MORNING :

    Green tea, Ginger tea, Lemon water or skimmed milk without sugar.

    BREAKFAST: (7.30am -8.30am)

    - MAIN DISH :

    Wheat upma (1 cup), wheat dosa (2), oats upma or kanji (1 cup), ragi
    dosa (2) or ragi kanji (1 cup)

    - Gravy / chutney:

    Sambar (1/2 cup), tomato chutney (3 tps), mint chutney (3tps)

    MID-MORNING : (10.30AM -11.00AM)

    Any one fruit + almonds (3) or dates (3)

    LUNCH : (12.30PM -1.30PM)

    Red or brown rice (1/2 cup) + chapathi (2) + sambar (1/2 cup) / rasam (1
    cup) / mixed vegetable curry +butter milk+ egg white(2) + any one vegetable
    porriyal (1 cup).

    EVENING : (4.00PM – 5.00PM)

    (1 cup) sprouts or boiled sundal (without tempering or seasoning)

    DINNER : ( 7.30PM – 8.30PM)

    Mixed vegetables soup (1 cup)/ chapathi (2) with sambar or chutney.

    BED TIME :

    Ginger tea (1 cup)


    OIL - should not extend above 3
    spoon

    WATER - should consume at least


    3 – 3.5 liters
    Calories : 1000 kcal

    MEAL MEAL AMOUNT ENERG CARB PROTEIN FAT


    TIMING Y S (g/d) (g/d)
    (kcal) (g/d)
    Early moring Ginger tea 100ml 9.5 3.36 0.04 0.02
    With Jaggery
    (plam)
    Breakfast Wheat 1 cup 175 18.8 4.6 0.8
    (8.00-8.30am) Rava upma
    Mint 2tps 13.5 4 2.6 0.6
    chutney
    Mid-morning Orange 100g 48 10 0.7 0.2
    (10.30-
    11.00am)
    Lunch (12.30- chapathi 3 255 54 3.9 0.4
    1.30pm)
    Red rice ½ cup 108 22.5 2.5 0.9
    sambar 1 cup 156 20 3.5 0.325
    Egg white 2 34 1.4 14.4 0.2
    Cauliflower 100grams 33 30 2.6 0.4
    poriyal (1cup)
    Evening (5.00- Dates 2 40 10 0.6 0.4
    5.30pm)
    Sprouted 1 cup 65 9.47 6.08 1.82
    soya bean
    Dinner (7.00- Vegetable soup 1 ½ cup 134 16 8.16 4.45
    8.00pm) (onion, tomato,
    cucumber,
    carrot,beans)
    PRINCIPLES OF DIET :

    Low calories, normal protein, fat should be restricted, high fibre, normal fluid

    (2.5 -3 lits)

    FOODS TO BE INCLUDED IN THE DIET :

     Fruits & vegetables


     Green leafy vegetables
     Skimmed milk
     Egg white
     Fish
     Whole grains
     Sprouted grams
     Unprocessed foods

    FOODS TO BE AVOIDED :

     Fried foods
     Sweets (pastries)
     Refried foods
     Red meat
     Sweetened beverages
     Butter cream
     Oil should take only (2-3 tsp)
     Salt should not extend above (1 tsp)
    Dietary guidelines:

     All the nutrition can be taken with the adequate amount except the calories.
     Carbonated & sweetened beverages should be avoided.
     Red meat, chicken should be avoided.
     Eggs can be taken but without yolk.
     More and ample varieties of fruits & vegetables be included into their diet
     And the diet can also include the salads.
     Junk foods like pizza, chips, French fries can be avoided and oil overloaded foods
    should be avoided.
     Small size plates can be used to reduce the protein size of food which helps to reduce
    the calories.
     Meals skipped or fasting should be avoided.
     And low calories foods also should be taken in a limited quality.

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