Well Customized Healthy Diet Plan To Transform Your Body

Well Customized Healthy Diet Plan - The Trend Bytes

Everyone wants to stay healthy and fit, Obviously Yes, but why Is it so tough for many of us to achieve this? Is it due to multiple factors that affect us directly or indirectly?  Why after putting so much efforts we couldn’t be able to stay fit and healthy? Why we are not having well customized healthy diet plan?

Is it because of lack of Motivation, Lack of Time, Lack of Money, Lack of Interest? 

How many times do you convince your self that ok from tomorrow I’ll start my healthy diet plan but unfortunately that tomorrow never comes in some of our life? But this shouldn’t happen as your health doesn’t work like that. You have to keep your health on priority as “Health Comes First” you also must’ve heard this many times in your life.

January is the month for the New Year’s Resolution when everyone decides to stick on a proper healthy diet plan and eat healthily, but as the rules always made to break just like that the new resolution also made to be broken.

But what you need to understand that like all other things, the health of your body is also important. You cannot take risks on your health, and you need to take care of your health and body especially in this lifestyle which you are living in. To have a good and long life you must have a healthy eating plan.

How to Motivate Yourself for a Healthy Diet Plan to Lose Weight

To motivate yourself to have a healthy diet, just question yourself every day when you see yourself in the mirror that what actually do you want from yourself in the terms of health and then ask these simple questions to yourself…

  • Want to love the person that you see in the mirror?
  • Feel self-confidence in you and a good body image?
  • Stay active and fresh for the whole day?
  • Do you want to stay healthy even in the mid of your age also?

 

 Good Health is all about-

  • Having Healthy Diet Meal in a day which provides proper nutrients to your body.
  • A balanced diet.
  • Need to be consistent.
  • Measure the calories in the meal.
  • Feeling Confident and have Fresh Mind.
  • Exercise daily as like machine needs to be used daily or else it will get junked, in the same manner, we also need to be moved daily a bit.

 

Alright, now the question arises is that how you’ll do it or what are the changes that you need to take for a healthy life?

8 Main changes that you need to adopt are –

We Should have Healthy Diet for Weight Loss which includes-

1) A healthy diet full of less processed foods and more vegetables and whole foods.

2) Proper breakfast within 30 minutes after you woke up in which you’ll get protein instead of having coffee, pastry, or bread in the morning.

3) Mid-day meal, you should have dal, roti, sabzi, rice, curd, etc.

4) Dinner should be light like khichdi, salad, etc.

5) You should sleep after 2 hours of dinner.

6) Drinking enough water in a day is a must for a balanced diet.

7) Other than the heavy meal, you can also take mini-meals in a day like fruits, nuts, etc

8) Avoid zero carb diet or starvation to lose weight.

The main motive in a proper healthy diet is to have healthy food and healthy eating only and not to crave for junk food, or less processed foods. According to the study, it is found and noted that if you consume junk food regularly then the risk of having overweight increases which lead to obesity, heart attack, and other so many problems, to get rid of your weight loss refer my another article. If we talk about healthy eating plan, then we all must be know what actually comes under healthy eating plan which you can include in your diet chart to lose weight.

Check out the list of Healthy Diet Food that you must include in your diet plan for weight loss-

  • Fruits and vegetables such as tomatoes, spinach, okra, cabbage, mushrooms, papaya, pomegranate, guava, apples, etc are the best sources of vitamins and nutrients.
  • Legumes such as Mung beans, black-eyed peas, kidney beans, lentils, pulses, and chickpeas are an important part of the Indian diet.
  • Indian Meal is incomplete without dairy products like curd, ghee, buttermilk, and cheese.
  • In Indian Meal the high protein intake comes from meat, tofu, legumes, dairy, nuts, and seeds.

 

Healthy Diet Plan For Women

Women generally gain more belly fat due to overeating and lack of exercise. To get rid of belly fat you can refer my another article where I’ve mentioned simple steps to reduce belly fat.

Healthy Snacks Options to lose weight for Women

You should have 5-6 times meals in a day like you should have something like mini-meal after every few hours because it is easy for your body to consume mini-meal in comparison to consume 3 heavy meals in a day.

Following are some healthy snacks that you can add to your Diet Plan for Weight loss-
  • Fruits with buttermilk or green tea
  • Protein shake with nuts and seeds
  • Veg sandwich or milk and apple
  • Walnuts and dates
  • Vegetable/ fruit salads
  • Fresh fruit smoothies or whey protein shakes

 

Always have Indian homemade food which is cooked in less oil, ghee, etc. to cut down your kilos. Its a great mixture of carbo, protein and provide all nutrients to you which your body requires.

List of Foods to Avoid

It is advisable not to have foods that are highly processed, oily, high in calories, high in sugar as they don’t come under a balanced diet chart and not good for your health and you might be having lots of disease in the future like blood pressure, diabetes, heart issues, etc.

Here is the list-
  • Highly sweetened beverages such as soda, aerated drinks, sports drinks
  • Sweeteners like sugar, honey, condensed milk
  • Foods that have high sugar such as candy, ice cream, cakes, cookies, rice pudding, high sugar cereals, etc.
  • Meals that have high fats such as French fries, chips, fried foods, etc.
  • Trans fats foods like Vanaspati, margarine, processed foods
  • Refined oils such as canola oil, soybean oil, grapeseed oil, etc.
  • Grains like white bread, white pasta
  • Some types of Alcohol especially beer
  • Avoid having Pizza
  • High-Calorie Coffee Drinks
  • Highly Processed Junk Food

 

You can have these foods occasionally, but avoid having these foods on a daily note.

Mindful Eating

If I am saying that you should eat mindfully, it’s not like that I am restricting you from eating. It’s just that eat when you actually feel hungry, and you need to pay attention to your food that what actually you are eating, or is it good for your health or not?

Let me tell you some benefits of Mindful Eating:
  • Prevents you from overeating and allow your body to tell that you are full.
  • If you have a meal on slow mode then you will be able to enjoy the taste of the food, and you will feel satisfied, and also it will improve your digestion and nourish your body.
  • Helps you to lose weight by having less meal
  • You will feel calm and controlled

 

I know after reading all the benefits you must want to try it for sure, and for that, you need to know that:

How you can control your mind and be able to do mindful eating?

  • Make sure you eat when you are actually feeling hungry.
  • While having a meal, just focus on your meal and don’t distract your mind here and there by doing multitasking works like using a phone or watching T.V, etc.
  • Don’t eat too much at a time.
  • Chew your food for at least 32 times as it will improvise your digestion process, and also with this, your brain gets time to tell you that you are full.
  • Never eat food in a rush, first settle down on the table, and then start having your food slowly.

 

Well Customized Healthy Diet Plan

We are talking about being healthy here and stay healthy all the time 24*7hrs can be tricky sometimes. I am saying this because we can’t eat anything in a diet to lose weight. We have to follow a strict and healthy diet plan which perfectly helps us to lose weight or else all our efforts will go in vain. For your reference, I am sharing a diet plan that I follow to stay healthy and it works for me. You can also refer to this or you can take advice from your nutritionist also to stay fit.

Healthy Diet

Day 1:

Start your day with cucumber water and then have oats porridge and mixed nuts for breakfast.

Have a roti with dal and mixed veg for lunch.

Follow that up with dal and Bottle gourd sabzi to go with chapati for dinner.

Day 1 Healthy Diet Plan

6:30 AM  Cucumber Detox Water(1 glass)

8:00 AM  Prepare a healthy oats breakfast with skimmed milk(1 bowl), oats and mixed nuts(25gm)

12:00 PM Skimmed Milk Paneer(100 grams)

2:00 PM Mixed Vegetable Salad(1 Katori)

2:10 PM  Dal(1 Katori) Mixed Vegetable Sabzi (1 Katori)chapati (1 roti/chapati)

4:00 PM Cut Fruits(1 cup)Buttermilk(1 glass)

5:30 PM Have a tea but with less sugar and milk

8:50 PM Mixed Vegetable Salad(1 Katori)

9:00 PM Bottle Guard Sabzi(1 Katori), Roti (1 roti/chapati), Dal(1 Katori)

Day 2:

Eat a mixed vegetable stuffed roti with curd in breakfast.

In lunch, have half a Katori of methi rice along with lentil curry.

Have sauteed vegetables and green chutney at dinner.

Day 2 Healthy Eating Plan

6:30 AM  Cucumber Detox Water(1 glass)

8:00 AM  Curd(1.5 katori)Mixed Vegetable Stuffed Roti(2 piece)

12:00 PM Skimmed Milk Paneer(100 grams)

2:00 PM Mixed Vegetable Salad(1 katori)

2:10 PM  Lentil Curry(0.75 bowl)Methi Rice(0.5 katori)

4:00 PM Apple(0.5 small (2-3/4″ dia))Buttermilk(1 glass)

5:30 PM Have a coffee with less sugar

8:50 PM Mixed Vegetable Salad(1 katori)

9:00 PM Sauteed Vegetables with Paneer(1 katori)Roti (1 roti/chapati)Green Chutney(2 tablespoon)

Day 3:

In breakfast, include Multigrain Toast and Skim Milk Yogurt.

Have sauteed vegetables with paneer and some green chutney in the lunch.

In Dinner, Half a Katori of methi rice and some lentil curry

Day 3 Healthy Eating Plan

6:30 AM Cucumber Detox Water(1 glass)

8:00 AM Multigrain Toast(2 toast) with skimmed milk Yogurt

12:00 PM Skimmed Milk Paneer(100 grams)

2:00 PM Mixed Vegetable Salad(1 Katori)

2:10 PM Sauteed Vegetables with Paneer(1 Katori)Roti (1 roti/chapati)Green Chutney(2 tablespoons)

4:00 PM Banana(0.5 small (6″ to 6-7/8″ long))Buttermilk(1 glass)

5:30 PM Have a coffee with less sugar

8:50 PM Mixed Vegetable Salad(1 Katori)

9:00 PM Lentil Curry(0.75 bowl)Methi Rice(0.5 Katori)

Day 4:

In Breakfast, Start with Fruit and Nuts Yogurt Smoothie and Egg Omelette

After that Moong Dal, ladyfinger Sabzi, and roti.

Complete the day’s food intake with steamed rice and palak chole.

Day 4 Healthy Diet Plan

6:30 AM Cucumber Detox Water(1 glass)

8:00 AM Fruit and Nuts Yogurt Smoothie(0.75 glass)Egg Omelette(1 serve(one egg)

12:00 PM Skimmed Milk Paneer(100 grams)

2:00 PM Mixed Vegetable Salad(1 Katori)

2:10 PM Green Gram Whole Dal Cooked(1 Katori)Ladyfinger sabzi(1 Katori)Chapati (1 roti/chapati)

4:00 PM Orange(1 fruit (2-5/8″ dia))Buttermilk(1 glass)

5:30 PM Coffee with Milk and Less Sugar(0.5 teacups)

8:50 PM Mixed Vegetable Salad(1 Katori)

9:00 PM Palak Chole(1 bowl)Steamed Rice(0.5 Katori)

Day 5:

Have a glass of skimmed milk and peas chewda in breakfast

Eat a missi roti with low-fat paneer curry in the afternoon.

End the day with roti, curd, and mixed vegetable.

Day 5 Healthy Diet Plan

6:30 AM Cucumber Detox Water(1 glass)

8:00 AM Peas Poha(1.5 Katori)Skimmed Milk(1 glass)

12:00 PM Skimmed Milk Paneer(100 grams)

2:00 PM  Mixed Vegetable Salad(1 Katori)

2:10 PM  Low Fat Paneer Curry(1.5 Katori)Missi Roti(1 roti)

4:00 PM Papaya(1 cup 1″ pieces)Buttermilk(1 glass)

5:30 PM Have a coffee with less sugar

8:50 PM Mixed Vegetable Salad(1 Katori)

9:00 PM Curd(1.5 Katori)Mixed Vegetable(1 Katori)Chapati(1 roti/chapati)

Day 6:

In breakfast, have idli with sambar

In Lunch, roti with curd and mixed vegetable

In Dinner, eat green gram with roti and bhindi sabzi

Day 6 Healthy Diet Plan

6:30 AM Cucumber Detox Water(1 glass)

8:00 AM Mixed Sambar(1 bowl)Idli(2 idli)

12:00 PM Skimmed Milk Paneer(100 grams)

2:00 PM Vegetable Salad(1 Katori)

2:10 PM Curd(1.5 Katori)Mixed Vegetable(1 Katori)Roti (1 roti/chapati)

4:00 PM Cut Fruits(1 cup)Buttermilk(1 glass)

5:30 PM Coffee with Milk and Less Sugar(0.5 teacups)

8:50 PM Mixed Vegetable Salad(1 Katori)

9:00 PM Green Gram Whole Dal Cooked(1 Katori)Bhindi sabzi(1 Katori)Roti (1 roti/chapati)

Day 7:

In Breakfast, have besan chilla and green garlic chutney.

In Lunch, Have steamed rice and palak chole.

End the week on a healthy note with Missi roti and low fat paneer curry.

Day 7 Healthy Eating Plan

6:30 AM  Cucumber Detox Water(1 glass)

8:00 AM  Besan Chilla(2 cheela)Green Garlic Chutney(3 tablespoon)

12:00 PM Skimmed Milk Paneer(100 grams)

2:00 PM  Vegetable Salad(1 katori)

2:10 PM   Palak Chole(1 bowl)Steamed Rice(0.5 katori)

4:00 PM  Apple(0.5 small (2-3/4″ dia))Buttermilk(1 glass)

5:30 PM  Have Tea with less sugar

8:50 PM  Mixed Vegetable Salad(1 katori)

9:00 PM  Low Fat Paneer Curry(1 Katori)Missi Roti(1 roti)

My Simple Advice at the end to you is that eat what’s good for your health and your body. Never wait for the perfect time to do the right thing. To get your body in shape, with following a healthy diet plan you should also do Yoga in the early morning and it will be extra beneficial for you with this.This is the right, and most important thing for you in your life, So start doing it today. These small changes that I’ve told you will make your life more beautiful, healthy, and you can live longer and stay healthy for a longer time.

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