Have you been trying to lose weight but in futile? Don’t worry , you are visit right place now , if you want to lose weight securely and quickly Follow this Indian Diet Chart for Weight Loss for Female tips.
We will offer you insights on what’s keeping you fat, the magnitude relation of exercise and diet management you wish to own. and Associate in Nursing professional counseled month long weight loss diet chart set up for Indians.
For maintain good health for women there are no hidden thread . You need to do be formal in your simple life about diet, exercise and total lifestyle. Weight loss is not so difficult if you can control your treat . In this article we will share you some useful and effective way to how can you How to Lose Weight Fast and easily . You can do it easily just following the weight loss diet tips , Indian Diet Chart for Weight Loss for Female.
Proper indian diet chart for weight loss for female : (In Calories and Grams)
|Protein||15%||70 gms||281 kcal|
|Fat||15%||31 gms||281 kcal|
Division of Calories Into Meals
|Late evening||125 kcal|
|TOTAL CALORIES||1875 kcal|
Indian Diet Chart for Weight Loss for Female :
By following the below tips you can easily loss weight , this is best tips for Indian female weight loss . “
|Early Morning||1/4 serving of milk products||1 cup of tea or coffee or 1 cup of buttermilk|
|1/2 serving of cereals||2 Marle biscults or ½ a medium Chapati (15g)|
|Breakfast :||1/4 serving of milk products||1 cup of milk or 1 “katorl”of curd or 1 and half glass of buttermilk|
|2 serving of creals||2 “ Katorls ” of poha or 2 slices of bread or 6 tbsp of cornflakes or 1 and half cups of porridge (daliya)|
|1 serving of meat/poultry or milk products||2 eggs whites or 30g of cottage chesse (paneer)|
|1 serving of fruit||Choose from 1 medium size apple / pear / orange / guava or A Medium slice of papaya A Medium slice of papaya|
|1 serving of fat||1 tsp of oil or butter|
|LUNCH||2 serving of cereals||2 medium ‘chapatls (60g) or 1 ‘thalipeeth’ (60g) with only 1 tsp of oil|
|1 serving of pluses/legumes||1 ‘katorl’ of ‘matkl usal’ or amti|
|2 and half serving of vegetables||1 ‘katorl’ of leafy or gourd-type vegetable [ such as spinach , “lauki” (bottle gourd) ‘tinda’ (Indian round gourd) or ‘toral’ (ridge gourd) +1/2 a katorl of other vegetables [ such as cauliflower, capsicum, carrot, pumpkin, green beans, brinjal or lady’s finger (okra) ,but not root vegetables ] + 1 ‘katorl’ of salad ( ½ cucumber + ½ carrot, onions or radish )|
|1/2 serving of milk products||1 cup of ‘tak’ (buttermilk)|
|1/2 serving of fat||1 and half tsp of oil|
|Tea and Snacks||¼ serving of milk products||1 cup of coffee|
|1 serving of cereals||2 crackers ( such as Cream cracker biscuts) or 1/2 a ‘bhakri’ (30g) , a flat bread made from sorghum/white millet flour|
|Dinner||2 serving of cereals||2 ‘ambolis’, a kind of multi- grain pancake (60g)or 1 ‘katorl’ of ‘bhaat’ (rice)|
|1 serving of pulses or 1 serving of meat / poultry||1 ‘katorl’ of ‘varan’ ( a kind of ‘dal’ ) or zunka ( a vegetable preparation)|
|2 and 1/2 serving of vegetables||1 ‘katorl’ of leafy or gourd-type vegetable [ such as spinach , “lauki” (bottle gourd) ‘tinda’ (Indian round gourd) or ‘toral’ (ridge gourd) +1/2 a katorl of other vegetables [ such as cauliflower, capsicum, carrot, pumpkin, green beans, brinjal or lady’s finger (okra) ,but not root vegetables ] + 1 ‘katorl’ of salad ( ½ cucumber + ½ carrot, onions or radish )|
|Fruit||Choose from 1 medium size apple / pear / orange / guava or A Medium slice of papaya A Medium slice of papaya or 10 grapes or 1/2 a cup of mixed cut fruit|
|1/2 serving of fat||1 and half tsp of oil/butter|
|BEADTIME||1/2 serving of milk||1 cup of milk or 1 and half glasses of buttermilk|
Table 1: Calculation of ideal body weight
|(45.5kg) for the first 5ft (152cm) of hight,plus 5lb (23kg) for each additional inch||(48kg) for the first 5ft (152cm) of hight, plus 6lbs (2.7kg) for each additional inch|
|Small||Subtract 10%||Subtract 10%|
|Large||Add 10%||Add 10%|
Table 2: Daily Energy requirement in kcal /kg of ideal body weight
Multiply your ideal body weight from the previous table by the appropriate figure ( If your actual body weight is more than the ideal , choose the first column ;if less , choose the last ).
Table 3: Requirement for all food groups for different dietary needs
|Food groups||1,400 Calories||1,600 Calories||1,800 Calories|
|Grains or whole grains||6||8||9|
|Legumes and nuts||2||2||2|
|Leafy and groud-type vegetables||3||3||3|
|Other Vegetables (but not roots and tubers)||2||3||3|
|Low-fat meat , poultry and fish||2||2||2|
|Low-fat dairy produtch or fat-free products||2||2||2|
|fats and oils||4||4||5|
Healthy Diet Tips: For Indian Women
This indian diet chart for weight loss for female do help in progressing skill and virtue of life. But a part from diet, it is also necessary to preserve proper physical activity. Exercises like walking, jumping, jogging, runing swimming or squats are very much preferable. Lets go learn some quick and easy physical exercises ,all this exercise you can do everyday to assist your diet plan.
5 Best Exercises To Tone Your Butt :
Here is a 5 best exercises to-tone the butt ,this exercises help you to get you into the shape that you have always wish about.
1. Push Ups
This is a very easy exercise for women. Kneel on cards keeping your arms straight and hands slightly wider than shoulder-width apart. Keep the neck, back and higher legs in line and appearance downwardly.
They are sometimes note to as the queen of all exercises, and with good reason. This is very common and simple exercise. Squats are a full-body fitness foremost that work the glutes, hips, quads, and hamstrings, and cunningly secure the core. It works 75% of your muscles in a every movement and it should be one of the mainstays in any leg exercise.
For the standard squat, your feet should be shoulder-width apart or little bit wider. reach out your hands get in front of you and sit back and down, keeping your head facing onwards. Certify that your back doesn’t spherical. Keep lowering yourself till your thighs are collateral to the ground (if possible). Press duplicate through your heels.
Planks are a ideal workout for the abdominal muscles because they assign every major core muscle group, together the transverse abdominus, the muscle abdominus, the external oblique muscle, and also the glutes.
It’s basically a one-move stable exercise this exercise will help you to build a core of steel, ripped abs and powerful shoulders. Simply get into push-up position on the ground , turn your elbows ninety degrees and prop yourself on the elbows, forearms and forefeet, forming a line from head to feet, then hold it for as long as you’ll while not moving your waist or butt.
4.Rope Jumping Workout
Rope Jumping exercise is obviously the very easy and most popular type of workout for loss weight. All you need is a jumping rope and little space Jump with the rope and do twenty five to thirty repetitions.
Check this 30 days workout plan
How to Lose Weight in 30 Days this 30 day’s workout plan help you to loss weight quickly .
Bird dog workout Starting from a plank position, for do this exercise clinch yourself on your knees and hands and together expansion one leg and the opposite arm, keeping both perfectly straight.
maintain it for some moment, then lower them down and repeat with the other leg and arm. This bird dog workout raise core strength in both abs and lower back.
After Start this diet plan your need to avoid some food and keep maintenance all this tips below .
1. Never Skip The Breakfast
After start diet plan remember that don’t skip your Breakfast , it gives you caliber that your body needs at the start of the day. Skipping breakfast may leave you with less energy, fatigue, low-blood sugar, weakness, headaches and mood swings.
2. Have Solid Meals In Small Quantity
Never eat too much food in one session. Part your meals into multiple chunks and eat at several times – likes 4 times a day. Meal should be small in quantity.
3. Don’t Eat Junk Food
Avoid eating junk food it’s high calorie, deep-fried food that adds zero nutrition to your body. therefore next time you cross that edge food stall or restaurant, simply keep in mind this recommendation and abstain from overwhelming outside food. this can be terribly troublesome to follow for several girls out there.
4. Include Vegetables In Your Diet
Eat fresh vegetables in your diet meal , Green vegetables are rich in nutrients and vitamins. Fresh green vegetables make your meal complete and you feel fresh and diligent after eating food.
5. Avoid drink Alcohol And Caffeine
For good health your need to avoid alcohol . Drinking alcohol & caffeine does no good to your body. On the inverse, it will make you corpulent, limp and weak. Drinking Coffee might cause you to feel contemporary for a few time however if consumed in excess, its effects don’t seem to be positive.
6. Don’t Eat Red Meat And Egg Yolk
Red meat can raise the risk of breast cancer. Some red meats are exalted in saturated fat, that raises blood cholesterol which in dice enhancement the risk of heart illness . Do not eat too many egg yolks if you want to control your cholesterol .
8. Never Eat Late Dinner
Take late dinner is a bad habit . 9.00 PM is the great time to take dinner is around . Try to avoid eating too much food .