Daily diet plan,Weight loss diet, Weekly diet schedule

Those who wish to reduce their weight expect some sort of guidance for their day to day diet.

In principle, they should take, a low-carbohydrate, medium-fat and high-protein Daily diet plan

It is difficult proposition to prescribe a high-protein and low-carbohydrate diet for the vegetarians as almost all the vegetarian foods contain proteins and carbohydrates in almost equal proportions in the Daily diet plan.

Those who are not seriously overweight (i.e. not weighing more than 20% than the ideal weight) need not count the calories and bother themselves with all the calculations Weight loss diet.

For them, it would suffice if they were to choose proper diet for themselves.

Given below are the lists of those food items which are forbidden and those which can be taken freely by the vegetarians and the non-vegetarians .

List of forbidden foods:
Biscuits, cakes, etc.
Ice cream
Sugar, chocolate, peppermint, sweets, jam, honey, etc.
Fruit-juices
Alcohol
All other grains and pulses bring those mentioned above.

Those who are severely overweight (i.e. weighing 20% more than the ideal weight) need to exercise a stricter control on their diet.

The body does not need more than 800 to 900 calories per day in case of those who lead a sedentary life or 1,000 to 2,100 calories per day in case of those who are engaged in annual jobs.

Consult the appendices given at the end of the book to ascertain the calorific values of various food items consumed in your day to day diet in the Weekly diet schedule.

Given below is a model diet-plan supplying about 1,000 calories during the course of a day:

Early morning: One glass of water with lemon or lime juice.
Morning breakfast: Any one or two items from the list given below.
¾ cup of milk without adding sugar or one cup of tea or coffee with a little milk. In tea or coffee saccharin, and not sugar, may be used.
An orange or a mosambi or any other fruit (except banana) of an ordinary size.
One slice of bread or one small khakhara. Those who are heavily overweight should avoid them.
One egg (for non-vegetarians)
2 to 3 small tomatoes or cucumbers

Mid-day meal:

Take a cup of vegetable soup or any other soup before starting the meal.
Before other courses are taken, take green-salad containing 4 to 5 tomatoes or 2 to 3 medium size cucumbers. Chew them well. These can be taken in a larger quantity also.
One small bowlful of a low calorie cooked vegetable from the list given below: Green leaf bhaji, carrots, cucumber, unripe tomatoes, brinjals, cabbage, beet, radish, white gourd, French-beans, bhindi, parval, tindola etc.
One or two small chapattis or bread slices.
One small cupful of moong soup r any other soup made from a common pulse or cereal
Some meat or fish for non-vegetarians in the Weekly diet schedule.

Afternoon/Early evening: As per the morning breakfast.

Supper: Same as the mid-day meal. But a small cupful rice or Khichari can be taken as a substitute for bread or chapati.

Note: Some people harbour a notion that one has to starve himself in order to reduce weight. But this is a false notion. It is not the quantity but the quality or the type of food that is important. One can fill his belly by eating large quantities of low-calorie foods especially vegetables like radish, cucumber or tomatoes in the Weekly diet schedule.

Anybody who follows the above-mentioned diet pattern can hoe to reduce about 5 to 12 pound (2 to 5 Kg) of weight in about a month’s time. If the rate of weight-loss is less than this, it means a further reduction in quantity of the food intake is required. See Appendix 6 for diet-plans that provide 600,800 and 1,200 calories to the body per day.

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Daily diet plan | Weight loss diet