Are you worried about your weight gain and surgery or any other way to lose weight? With the help of this article we will talk to you about how you can easily lose weight by following healthy Indian diet. For this you will not even need expensive gym, drugs or surgery.

Many people quit dieting to lose weight and start dieting and exercising. Exercising on a diet will reduce your weight and make you weaker, which is probably not a good option. The simplest way to avoid this is a diet / food that will maintain your correct weight and give your body a proper shape as well as keep you healthy.

Let us know weight lose diet plan.



Diet plan for weight lose

Obesity is a growing problem in the Indian population. Obesity and obesity related chronic diseases such as heart disease and diabetes are increasing in India due to the increasing availability of processed foods.

Here are some tips to lose weight, what to include in your diet and what foods to avoid and what to include in the diet chart for a week.

What to eat: healthy foods to eat



If you are a vegetarian and you call it weight lose, there are many delicious foods and drinks that you can include in your diet.

Try to include the following ingredients in your daily diet plan:

Vegetables: Tomatoes, spinach, brinjals, mustard greens, okra, onions, bitter gourd, cauliflower, mushrooms, cabbage, etc.

Fruits: Mango, Papaya, Pomegranate, Guava, Orange, Tamarind, Lychee, Apple, Watermelon, Pear, Plum, Banana, etc.

Dried nuts and seeds: cashew nuts, almonds, peanuts, pistachios, pumpkin seeds, sesame seeds, melon seeds, etc.

Beans: Moong, Souza, Rajma, Dal, Gram and Chole

Roots and Tubers: Potatoes, Carrots, Sweet Potatoes, Turnips, Yam

Grains: Brown Rice, Basmati Rice, Bajra, Kootu, Quinoa, Barley, Maize, Cereal Bread, Amaranth, Sorbet

Dairy: Cheese, Curd, Milk, Butter, Ghee

Herbs and Spices: Garlic, ginger, cardamom, cumin, coriander, garam masala, paprika, turmeric, black pepper, fenugreek, basil, etc.

Healthy fats: Coconut milk, whole dairy, avocado, coconut oil, mustard oil, olive oil, peanut oil, sesame oil, ghee

Sources of protein: tofu, legumes, dairy products, nuts, and seeds.

At lunch and breakfast, attention should be paid to foods rich in fresh foods, herbs and spices. In addition, incorporating non-starchy vegetables such as greens, eggplants, or tomatoes into your diet provides plenty of fiber that can help you feel fuller longer after eating.

What to drink - healthy drinks



An easy way to avoid excess calories and sugar intake is to avoid sugar-rich drinks and juices. These drinks can be high in calories and sugar, which can negatively affect weight lose, so you should include drinks in your diet that do not contain extra calories and sugar.

Healthy beverage options include:

  • Water
  • Sparkling water (sparkling water)
  • Teas like Darjeeling, Assam and Eucalyptus do not have sweetness.

What not to eat: Avoid unhealthy foods



Avoid eating and drinking highly processed or processed foods and beverages as they contain high amounts of sugar and calories, which can ruin your weight lose efforts. Not only do foods like candy, fried foods, and soda make weight lose efforts difficult, but they are harmful to overall health. Highly processed and sweetened foods can increase the risk of chronic diseases. For example, drinking soda, fruit punch, sugar-rich juice, and sweetened beverages may increase your risk for diabetes, obesity, and heart disease.

Also, if you eat unhealthy foods, you will not cut your fat, which can hamper your weight lose efforts. Therefore, for good health and weight lose, eat at least the following foods or avoid eating them altogether:

Sweet drinks: Soft drinks, fruit juices, sweet tea, sweet lassi, sports drinks

Foods rich in sugar: candy, ice cream, cookies, rice pudding, cakes, cakes, yogurt, grains in sugar, high digestive cookies

Sweetener: Molasses, sugar, honey, condensed milk

Sweet Sauce: Salad Dressing Sauce, Ketchup, BBQ Sauce, Sweet Curry

High fat foods: Fast foods such as hamburgers, french fries, fries, fried foods, bhujia, etc.

Refined Grains: White Bread, White Pasta, Cookies

Trans Fats: Margarine, Vegetables, Fast Food, High Processed Foods

Refined oil: canola oil, soybean oil, corn oil, grape oil

While there is sometimes nothing wrong with enjoying these foods, limiting the foods and drinks listed above is good for your overall health.

One week diet chart for weight lose



If you are trying to lose weight, follow the week-long diet chart below. It focuses on fresh and nutritious food. You can adjust it according to your calorie requirements, dietary restrictions and food preferences.

Monday

Breakfast: Brown Rice, Sambhar with Idli

Lunch: cereal bread with mixed vegetables

Dinner: mixed vegetables and curry tofu with fresh spinach salad

Tuesday

Breakfast: Chana dal pancakes with mixed vegetables and a glass of milk

Lunch: Chole with brown rice.

Dinner: Oatmeal porridge with sprouted salad.

Wednesday

Breakfast: milk, apple and cinnamon porridge with almond coating

Lunch: cereal bread with tofu and mixed vegetables.

Dinner: Brown Rice with Vegetables and Spinach Cheese.

Thursday

Breakfast: Curd mixed with chopped fruit and sunflower seeds

Lunch: Cereal bread with vegetables.

Dinner: Chana Masala with Basmati Rice and Green Salad

Friday

Breakfast: Vegetable flour and a glass of milk.

Lunch: Sambhar with brown rice

Dinner: Tofu with potatoes and mixed vegetables.

Saturday

Breakfast: multigrain parathas with avocado and chopped papaya

Lunch: Salad with Rajma Curry and Quinoa.

Dinner: Lentil Pancakes with Tofu Tikka Masala

Sunday

Breakfast: Sliced ​​Oatmeal with Sliced ​​Mango

Lunch: Vegetable Soup with Bread

Dinner: Spicy Baked Vegetable with Tofu

Drinking unpasteurized water, mineral water or tea with meals and between meals will keep you hydrated without adding extra calories. Apart from this, you can also eat healthy snacks, here are some healthy snack options.

Healthy Snacks Options





You can promote weight lose by using healthy snacks instead of high-calorie and sugary foods. Doing this will help you stay in the direction of your weight lose goals.

Here are some weight lose breakfast options:

  • Nuts
  • Curd with sliced ​​fruit
  • Vegetable Chaat
  • Sprout salad
  • Roasted Pumpkin Seeds
  • Sliced ​​fruit with nut butter
  • Roasted gram
  • Levantine / Humus with Vegetables
  • Bean Salad
  • Salted popcorn
  • Butterless
  • Homemade Trail Blend
  • Fennel seeds
  • Fresh fruit with cheese
  • Broth Based Vegetable Soup

If you are thinking about eating sweet snacks with afternoon tea, you can replace it with the snack option. It can be helpful for weight lose.

Here are 10 easy ways to lose weight:



  • Eat protein rich snacks: Eating protein rich snacks reduces your craving and calories.
  • Avoid sugary drinks and fruit juices: Sugary drinks and fruit juices are most useful for weight gain; This can help you lose weight by avoiding them.
  • Drink water half an hour before a meal: A study has shown that drinking water half an hour before a meal reduces 44% excess weight in 3 months.
  • Choose appropriate foods to lose weight: Some foods are very useful for reducing fat such as avocado, broccoli, cabbage, leafy vegetables, beans, boiled potatoes, etc.
  • Eat soluble fiber: Studies show that soluble fiber can reduce fat, especially abdominal fat. Fiber supplements such as glucomannan are very helpful.
  • Drink coffee or tea: If you are a coffee or tea drinker, you can drink as much as you want, caffeine in them can increase your metabolism (metabolism) by 3–11%. Increased metabolism is very helpful in reducing weight.
  • Eat Unprocessed Foods: Keep the majority of your diet based on whole foods. They are beneficial for your health, fill your stomach quickly, and there is less risk of overeating.
  • Eat food slowly: People who eat fast food gain weight over time, so eating slowly will make you feel full and it also promotes weight gain hormones.
  • Quickly measure weight: Studies show that people who weigh themselves every day have the potential to lose weight and keep it off for long periods of time.
  • Sleep well at night: Bad sleep is one of the strongest risk factors for weight gain, so it is important to watch your sleep.

Losing weight is not a difficult task, nor is it necessary to be hungry to do so, following this diet plan can help you lose weight easily. Also, if you have any medical problems, talk to your doctor before making any changes in your diet. Additionally, by reducing carbohydrate and insulin levels, you can "prime" your body and brain for weight lose by changing your hormonal environment.

Also, do some exercise or yoga every day, it will help you a lot in your weight lose process.

If you want to lose weinght fastly: do these three yoga

Yoga is an ancient law that can be found to be different from many types of physical pain and diseases.
is. There are maximum postures available to reduce weight. To increase body fluidity, strength and strength
Can be used for If you have tried the best way to reduce obesity and still
If you have not received any benefit, then you should use these three asanas of yoga. As mibul
If these three easy postures are done regularly, it helps to reduce speed. So let's know
What are the ways to reduce obesity and how to do it.

Anulom-vilom pranayam 



one of the best ways to do it
Go to mahalisana or passan maith. Now your right hand
Resting on the right knee and left thumb
Constrain left. Then take a deep breath in right.
Now turn left and turn right. Took in
Exhale out of left breath. This is at least
Repeat ten to ten times.

Naukasana 



 First to head to the sky
Please go straight on your back. Now the hands are straight waist waist
Keep it and keep your palms towards the ground. Now slowly move your neck upwards and
Lift up like a donkey while keeping your hands straight. Simultaneously pick up your feet and a
Take the boat In this case you are made for about 25-30 seconds. Then go to Dhiredheresama Munda.
Repeat the nauksan two to three times.

Balasan 



Balasan is also very helpful in reducing obesity. First of all to do this you
Place the mat on the ground and sit on the heels of the heels. Then with the arms raised upward, breath out
Leaving, put your forehead on the ground. After this, try to stay in this pose for three minutes.