I cant believe how fast it is going by! I am down 12 pounds and feeling great! I love taking elements of different meal plans and incorporating them into my own. A successful meal plan for losing weight incorporates good diet and exercising. So, here is a calorie meal plan, for 7 days. Into another week of what started of as the Summer Meal Planning, has been super successful and stress week. So this week's meal and menu planning has a few new dishes.
I hope you find this meal plan useful and let us know how you managed your week.
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Most of these recipes serve 4 to 5 people — we are a family of 2 adults, 2 pre teen boys and a house help. And with all the cooking, we very rarely have leftovers.
If you have a larger family, you might want to consider making a larger quantity or…. Early-evening snack: Protein shake, nuts and seeds, veg sandwich or milk and apple. Researchers at Pennsylvania State University conducted a study which proved that nuts such as almonds have anti-cholesterol benefits and hence should be included in your diet. Dinner: Dal, veggies, with brown rice or roti and vegetable soup. And you should keep in mind that a light dinner is important, since the digestive system should get rest at night. Use less oil or ghee in vegetables, dal, etc. Indian homemade food is the best dietary plan — roti, vegetables, poha, idli, buttermilk, coconut water are all excellent choices.
Moderate amounts of rice, controlled portion of ghee daily and once a while homemade fried food such as puri, bhajiya and vada can be tried. These foods give you the energy your body needs. Avoid all junk foods, be it Indian or western.
10 INDIAN meal prep ideas | meal planning, diet meal plans, meals for the week
Samosas, kachori, pizza, donuts are all equally bad. Foods with added sugars, and processed foods that contain high amount of trans-fats should be avoided.
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Along with this diet plan, a few exercises done regularly at home can aid in weight loss and make you more toned too. Here are a few exercises you can try. Remember that it is important to warm up as the body and joints need to be ready for these exercises. Warm up and stretching helps increase the body temperature and the muscles to contract more forcefully and relax smoothly. The burpee is a full body strength training exercise and the ultimate example of functional fitness.
Anuj Vats, who is a nutritionist with Shvas the Body Architecture, Delhi tells us how to go about it:. Stand with your feet at shoulder width and push your hips back.
The 1200 Calorie Indian Meal Plan for a Healthy Weight Loss
With bended knees, lower the body into a squat position. Put your hands on the floor in front of your feet. Jump lightly to land on the balls of your feet in a plank position. Jump back. Put your arms over your head and jump.
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Get into the squat position once again for the next repetition. Benefits: This exercise helps in working out the arms, chest, quads, glutes, hamstrings and abs. Burpees can be done anywhere. Mountain climbers are a great total body exercise.
Indian Diet Plans/ Indian Diet Charts
You utilise your core because you are starting from a plank position. They help in increasing your heart rate and also fire up every muscle group in the body. Get into the plank position and bring the right knee forward below your chest. The toes should be just over the ground. Return to the basic position. Do the same with the left knee forward. Keep changing legs and repeat. Benefits: Mountain climbers are a whole-body workout. They tone every muscle in the body including deltoids, biceps, triceps, chest, obliques, abdominals, quads, hamstrings, and hip abductors. Getting down on the ground, and set your hands at a distance wider than the shoulder.
Look straight ahead and start the push ups. Repeat as many times as you can without straining yourself. Follow htlifeandstyle for more.