Let’s know how to lose weight in a week. Medical science believes that obese people are more prone to heart diseases. Due to obesity, our brain can also be damaged. Even many lifestyle diseases, such as high blood pressure, diabetes, etc. start due to obesity. Perhaps that is why in the last few years, the number of people who consider obesity as a disease and want to get rid of it has increased rapidly.
Most of the people resort to dieting to get rid of obesity. Especially women start eating very little food in the name of dieting. This does not remove obesity, on the contrary, their body becomes weak and due to this weakness, they often become victims of some other disease. Actually, before starting dieting, it is necessary to know about what should be eaten in the diet, that is, it is necessary to make a correct ‘diet chart’. One can be successful in getting rid of obesity only when the diet plan is made according to the physical needs. Today in this article we are going to tell you the diet chart for weight loss and the right way to follow it.
Diet Chart for Weight Loss
Below we are going to tell you about the 1500 calorie daily diet chart . To aid in weight loss, this nutrition diet chart keeps the calorie count low and the nutrients high. In this chart, such food items have been included in the form of food to lose weight , which are easily available everywhere in our country. Note that for this chart to work, six meals a day will be needed for the next four weeks.
first week diet chart
| MEALS | WHAT TO EAT |
| Early Morning (between 6:30 am to 7:30 am) | One cup of fenugreek water. |
| Breakfast/Breakfast (between 7:30 am to 8:30 am) | 4 idlis, a cup of sambhar, a quarter cup of coconut chutney, a cup of green tea and four almonds. |
| Brunch/Mid Morning (10:00 am to 10:30 am) | A cup of milk or soy milk or fruit juice. |
| Lunch/Lunch (between 12:30 pm to 1:00 pm) | Three rotis, a bowl of rice, a bowl of lentils, half a bowl of mixed vegetable or chicken curry and a bowl of salad. A cup of buttermilk after ten to fifteen minutes of eating. |
| Evening Snack/Evening (between 3:30 PM to 4:00 PM) | One cup sprouted moong and ten to fifteen peanuts. Add lemon juice and salt to it for taste. Instead, cucumber and carrot salad can be eaten by making it. |
| Dinner/Dinner (between 7:00 pm to 7:30 pm) | Three rotis, half a bowl of vegetable / gram vegetable / fish curry, half a bowl of curd and half a bowl of salad. Take a cup of warm milk with a pinch of turmeric before sleeping. |
Total Calories – 1509
Benefits – Drinking fenugreek water early in the morning improves metabolism (digestive power) and removes toxins from the body. By including vegetables, fruits and dairy products in your diet, the accumulation of fat in the body can be prevented.
Note – Do not use too much oil in preparing food. Ghee should also be consumed in limited quantity.
Changes Felt at The End of The First Week
If you do light exercise along with following the diet chart given above, you will feel yourself healthier and more energetic than before. Let us now know about the second week’s diet chart for weight loss .
Second week diet chart
| MEALS | WHAT TO EAT |
| Early Morning (between 6:30 am to 7:30 am) | One cup of fenugreek water. |
| Breakfast/Breakfast (between 7:30 am to 8:30 am) | Two moong dal cheela, one cup of green tea and four almonds. |
| Brunch/Mid Morning (10:00 am to 10:30 am) | A bowl of any seasonal fruit. |
| Lunch/Lunch (between 12:30 pm to 1:00 pm) | Three rotis, some rice, one bowl of vegetables, one bowl of salad and one bowl of curd. |
| Evening Snack/Evening (between 3:30 PM to 4:00 PM) | One cup of coconut water and cup/bowl of grapes or chopped watermelon. |
| Dinner/Dinner (between 7:00 pm to 7:30 pm) | Two rotis, cup mushroom/tofu/chicken curry and cup steamed spinach/broccoli. Drink milk mixed with a pinch of turmeric before sleeping. |
Total Calories – 1497
Benefits – By eating moong dal cheela, the body gets plenty of protein. By eating seasonal fruits, the body’s needs related to vitamins and minerals are fulfilled. Electrolyte present in coconut water and vitamin-C and other nutrients present in spinach increase the body’s immune power.
Note – Do not forget to wash vegetables and fruits thoroughly before eating.
Changes felt at the end of the second week
After following this diet chart regularly, you will start feeling much better by the end of the second week. Your digestion will start improving. If you have acidity problem, then it will go away to a great extent. Your body fat will also start decreasing. Feeling these changes inside you, you will happily move on to adopting your third week diet. Let us now know about the diet chart for the third week.
3rd week diet chart
| MEALS | WHAT TO EAT |
| Early Morning (between 6:30 am to 7:30 am) | Drink the juice of half a lemon mixed with a cup of water. |
| Breakfast/Breakfast (between 7:30 am to 8:30 am) | One cup/bowl of porridge (vegetable oats), one cup of green tea and four almonds/walnuts. |
| Brunch/Mid Morning (10:00 am to 10:30 am) | One boiled egg and one kiwi or one cup of fresh fruit juice. |
| Lunch/Lunch (between 12:30 pm to 1:00 pm) | One to one and a half bowl of rice, one roti (with ghee or without ghee), one bowl rajma ki sabzi/fish curry, one bowl salad and one cup buttermilk. |
| Evening Snack/Evening (between 3:30 PM to 4:00 PM) | A cup of green tea and a multigrain biscuit. |
| Dinner/Dinner (between 7:00 pm to 7:30 pm) | Three rotis, half a bowl of lentils, a bowl of vegetable or cooked chicken (chicken stew), half a bowl of salad and a piece of dark chocolate. Drink a cup of warm milk before sleeping. |
Total Calories – 1536
Benefits – Drinking lemon water flushes out toxins from the body. Eating porridge not only provides nutritious elements, but also the stomach feels full for a long time. The protein and energy needs of the body are fulfilled by the consumption of eggs. If you are consuming vegetables and fruits, then there is no harm in eating some rice. At the same time, a piece of dark chocolate reduces the desire to eat sweets.
Note – On Saturday of the third week, instead of 1500 calories, 2000 calories can be consumed.
Changes felt by the end of the third week
By the end of the third week, you will feel yourself more energized and refreshed than before. Also, at the end of the week, even after consuming your favorite things, you will feel agile inside yourself. You will start to see the signs of weight loss more clearly. Let us now know about the fourth week’s diet chart.
4th week diet chart
| MEALS | WHAT TO EAT |
| Early Morning (between 6:30 am to 7:30 am) | Drink the juice of half a lemon mixed with a cup of water. |
| Breakfast/Breakfast (between 7:30 am to 8:30 am) | Half a bowl/cup of upma (vegetable upma), one cup of milk/green tea and two almonds. |
| Brunch/Mid Morning (10:00 am to 10:30 am) | One cup/bowl seasonal fruits. |
| Lunch/Lunch (between 12:30 pm to 1:00 pm) | Three rotis, a bowl of vegetables, a bowl of masoor dal or any other lentils / beans, half a bowl of salad and half a bowl of curd. |
| Evening Snack/Evening (between 3:30 PM to 4:00 PM) | A cup of coconut water or fresh juice of any other seasonal fruit or green tea. |
| Dinner/Dinner (between 7:00 pm to 7:30 pm) | One roti, one cup brown rice, one bowl lentils/fish/chicken/mushroom curry and half a bowl of boiled vegetables. Drink a cup of warm milk before sleeping. |
Total Calories – 1486
Benefits – Consuming vegetables and fruits regularly helps us to keep our weight in balance. By eating them, our body gets nutrients like proteins, vitamins and minerals easily.
Note – You should include at least five types of vegetables and three types of fruits in your diet daily.
Changes felt at the end of the fourth week
By the end of the fourth week, your weight will start decreasing rapidly and you will feel yourself more healthy and agile. Keep repeating our diet plan to keep your weight balanced or to continue the process of weight loss.
Weight Loss Foods
Below we are going to name some such things, whose consumption can help in losing weight or keeping it balanced:
1. Spinach
2. Apple
3. Nuts, such as peanuts and almonds etc.
4. Oatmeal
5. Egg
6. Vinegar
7. Honey and Lemon
8. Dairy products, such as curd and butter etc.
9. Avocado
10. Lentils
Foods to Avoid in Weight Loss
To protect yourself from the disease of obesity, you should not consume these things mentioned below:
1. Foods with high oil content, such as French fry and chips.
2. High-sugar beverages, such as cold drinks and sorbets.
3. Foods high in sugar, such as sweets and kheer.
Some Exercise and Yoga for Weight Loss
Along with following our diet chart for weight loss, you should also include the following exercises in your daily routine:
1. Make a habit of walking or running in the morning and evening.
2. Do pushups. For this, lie down on the floor on your stomach and move the body up and down with the help of both hands.
3. Practice skipping.
4. Swim for a while every day.
5. If possible, use a bicycle to travel anywhere.
6. Weight loss can also be done by going to Zumba or dance class.
Apart from these exercises, weight loss can also be done with the help of the following yogasanas:
1. Bhujangasana
2. Veer Bhadrasana
3. Surya Namaskar
4. Chakrasana
5. Navasana
Note – Before doing these exercises and yogasanas, please consult your doctor.
Some More Remedies for Weight Loss
To make our diet chart and the exercises mentioned above more effective, you should make the following changes in your lifestyle:
Don’t forget to have breakfast – Breakfast is the most important meal of the day. Negligence in the matter of breakfast can lead to diabetes, mood swings and obesity. Actually, breakfast in the morning directly affects the metabolism process of our body. The person who does not take breakfast on time, his appetite goes on increasing gradually. In such a situation, a more hungry person starts eating more food and in the end he becomes a victim of obesity.
Drink plenty of water – Water can help you a lot in getting rid of obesity. So, try to drink as much water as possible throughout the day. If possible, make a habit of drinking water before meals, this reduces your appetite a little and you do not overeat.
Get deep sleep – Scientists have found that lack of sleep can lead to weight gain, as lack of sleep reduces our body’s insulin sensitivity and glucose tolerance. This reduces the level of leptin in the body, which increases our appetite. By taking good sleep, the process of metabolism and neuroendocrine in our body is completed properly.
Try These Tips for Deep Sleep,
eat food two to three hours before bedtime. Take a short walk after eating and then go to bed. Clean the bed thoroughly before sleeping. Sleep with the mobile phone away. Don’t forget to turn off the light before sleeping. If you can’t sleep, read a book that doesn’t interest you.
Stay away from stress – Avoid stress as much as possible. Actually, due to stress, there are some such hormonal changes in the body, which can increase your appetite. To avoid this, practice yoga or meditation.
Avoid Depression – Being sad or disappointed all the time can lead to obesity.
To avoid this, go outside and do such things, which makes you happy. Express your feelings by writing in a diary and if possible take part in some social programs and mingle with people.
Diet Food Recipes for Weight Loss
Below we are going to tell you about two such easy recipes, which can help you in losing weight fast:
1. Fruit Salad
material
• half a papaya
• One done
• a little less than half a watermelon
• one Apple
• five to six grapes
• Lemon
• pinch of salt
• pinch black pepper
recipe :
Cut all the fruits into small pieces in a bowl. Finally, mix these pieces with grapes, lemon juice, pinch of salt and pepper.
2. Vegetable Soup
material
- a piece of cabbage
- half or a carrot
- a beet
- A little celery or its stalks
- five beans
- Lemon
- Salt
- pinch black pepper
recipe
- Cut cabbage, beet and carrot into long pieces.
- Cut the celery stalk into small pieces.
- Also cut the beans into small pieces.
- Boil water in a vessel and put all the vegetables in it.
- Let the vegetables cook for a while and then take them out in a bowl with water.
- Finally, add lemon juice, salt and pepper to the bowl and mix them well with the vegetables.
To lose weight, apart from diet chart, along with active lifestyle, yoga and exercise should also be included in the routine. Apart from this, it should also be kept in mind that being hungry for a long time and lack of weight can cause many problems, so they should be avoided. Also, taking medical advice once before adopting a diet chart can be beneficial in reducing weight. We hope you liked our diet chart. Also, in this article you must have got all the important information related to obesity and weight loss. You can also start a weight loss contest by sharing this diet chart with someone you know.
Frequently Asked Questions
How much weight can be lost with this weight loss diet?
If our diet chart is followed sincerely for 4 weeks, then up to 5 kg of weight can be reduced.
Can I drink tea with sugar or milk?
No, milk and sugar destroy the beneficial properties of tea. Therefore, you are advised to drink unsweetened milk tea.
Which oil should be used in cooking for weight loss?
People who want to lose weight should use olive oil, coconut oil, rice bran oil or mustard oil for cooking. You should not use more than three or four teaspoons of oil for cooking in a day. However, people using extra virgin olive oil can use 6-7 teaspoons of oil in a day.
What should I do if I feel like eating something sweet?
If this happens, try one of these recipes:
- Eat something sweet that is made at home, as it usually uses less sugar than the market.
- Eat a piece of dark chocolate.
- Chew cloves after having a meal.
- Eat some fruits after meals.
How to lose weight fast?
Along with adopting the above diet chart for rapid weight loss, yoga and exercise should also be included in the lifestyle.
What should be eaten in the diet to be thin?
In order to be slim, low calorie food should be included in the diet, apart from this, the diet chart has been mentioned above according to each week.
How much should I walk to lose weight?
Walking at least 30 minutes daily has been considered beneficial for losing weight.
How much food should be eaten to lose weight?
To lose weight, one should eat 10 to 12 kcal per kilogram of body weight daily.
