It is always the mental strength you need to be physically strong and healthy. The biggest struggle in everyone’s life is to reduce weight and maintain the ideal weight. You may make the diet plans, but if you don’t stick to it, then it’s no use. One of the steps that people usually take is dieting to reduce weight. But do you know that an overweight person can also be malnourished? Yes, it is a fact, and therefore you should carefully choose the diet plan full of vitamins, minerals, proteins, and everything that the body needs to remain healthy.
We bring you the following best diet plans that help in reducing the weight:
This is the popular trend in reducing weight as it restricts the time you are allowed to eat. The trick is that you will be allowed only the limited time for eating the meal, but you should not consume too much food or unhealthy food during the limited period of eating.
Low Carb Diets
The best diet plan is to drink more protein and consume fewer carbohydrates in your meal. Some of the examples of low-carb diets are Keto diet, Atkins diet, and LCHF diet (which means low carb high-fat diet), This diet plan is proven to reduce the risk of heart disease and blood pressure.
This type of food is famous in countries like Italy and Greece, which advice is eating plenty of vegetables, nuts, fruits, seeds, tubers, whole grains, seafood, and legumes.
The Indian diet plan includes the five major food groups
Fruits and vegetables, cereals and pulses, meat and dairy products, and fats and oils. Dieticians recommend this diet for everyone who loves different tastes and spices. The trick is you should always consume a limited portion of food at the right time.
Every individual has their preferences for food. India is a land of diversities and a lot of variations in food items.
If you are planning to follow the diet plan to reduce weight, you should include the following items in your diet:
Vegetables – Many doctors advise to take plenty of vegetables like tomatoes, green veggies, spinach, eggplant, mustard greens, okra, pumpkin, onions, bitter melon, cauliflower, mushrooms, cabbage and more
Fruits – fruits are considered best for digestion and assists during the fast days. It would be best if you consumed mango, papaya, tamarind, lychee, apples, pomegranate, guava, oranges, melon, pears, plums, and bananas
Nuts and seeds – almonds, peanuts, cashews, pistachios, pumpkin seeds, sesame seeds, watermelon seeds and more
Legumes – Mung beans, black-eyed peas, kidney beans, lentils, pulses and chickpeas
Roots and tubers – Potatoes, carrots, sweet potatoes, turnips, yams
Whole Grains – Brown rice, basmati rice, millet, buckwheat, quinoa, barley, corn, whole-grain bread, amaranth, sorghum
Dairy – Cheese, yogurt, milk, kefir, ghee
Herbs and spices – Garlic, ginger, cardamom, cumin, coriander, garam masala, paprika, turmeric, black pepper, fenugreek, basil and more
Healthy fats – Coconut milk, full-fat dairy, avocado, coconut oil, mustard oil, olive oil, peanut oil, sesame oil, ghee
Protein sources – Tofu, legumes, dairy, nuts, and seeds
It is highly recommended that you should avoid the following foods, as they all are known to increase the weight and fats in the body:
Sweetened beverages include soda, fruit juice, sweetened tea, sports drinks, and sweet lassi.
High-sugar foods – sugar is not at all good for your body, and these include candy, ice cream, cookies, rice pudding, pastries, cakes, sweetened yogurt, high-sugar cereals, digestive biscuits.
Sweeteners – even if you wish to consume the sweetener then take it in extremely less amount which includes jaggery, sugar, honey, condensed milk.
Sweetened sauces – Salad dressings with added sugar, ketchup, barbecue sauce, sweetened curries.
High-fat foods – The high-fat foods are strictly not allowed in any diet plan especially` fast food like McDonald’s, French fries, chips, fried foods.
Refined Grains – you must avoid products including white bread, white pasta, biscuits.
Refined Oils – you must avoid canola oil, soybean oil, and corn oil.