The diet plan focuses on ensuring the consumption of complex carbohydrates with low-calorie foods. We have brought you a diet plan for weight loss. This combined with increased water intake can lead to significant weight loss within a week.
Diet Plan for Weight Loss
The idea is to limit one's weekly diet to
only fruits, vegetables, brown rice, and chicken. This plan, initially designed
for General Motors employees, is shown below.
To speed up weight loss and build a
healthier, stronger body, make sure you're getting the amount of physical activity
recommended by the Centers for Disease Control and Prevention (i.e., 150
minutes of moderate Favorite physical activity and two days of muscle-strengthening activity.
Day 1
Breakfast:
1/2 teaspoon chopped basil, 1/2 teaspoon chopped
Parmesan, and 1/2 cup cherry tomatoes
1 slice of whole-grain toast
1/2 cup blueberries
All fruits - except bananas
Suggested fruits are watermelon and
muskmelon.
8 to 12 glasses of water
Snack:
Top with 1/2 cup plain Greek yogurt and
1/4 cup sliced strawberries
Lunch:
Salad made with 3/4 cup cooked bulgur, 4
ounces sliced grilled chicken breast, 1 tablespoon shredded low-fat cheddar
cheese, chopped grilled vegetables (2 tablespoons onion, 1/ 4 cup diced
zucchini, 1/2 cup bell pepper), 1 teaspoon chopped red pepper, and 1 tablespoon
vinaigrette
Snack:
2 tablespoons hummus and 6 baby carrots
Dinner:
4 ounces grilled salmon
1 cup wild rice with 1 tablespoon chopped
toasted almonds
1 cup wilted baby spinach 1 teaspoon each
olive oil, balsamic vinegar, and grated Parmesan
Top with 1/2 cup chopped cantaloupe and 1
teaspoon chopped walnuts
Have oatmeal and nuts for breakfast after
starting your day with cucumber water.
Then have roti for lunch with dal and
gujar pea vegetables.
Follow this with roti and dal and gourd
vegetables for dinner.
Day 1 Diet Timetable |
|
6:30
AM Cucumber detox water (1 glass) |
|
8:00
AM Oat porridge in skimmed milk (1 bowl) |
|
12:00
PM Skimmed Milk Paneer (100 gams) |
|
2:00
PM Mixed vegetable salad (1 bowl) |
|
3:00PM
½ cup sliced carrots |
|
Roti
(1 roti) |
|
4:00
PM Cut fruit (1 cup) Buttermilk (1 glass) |
|
5:30
pm Tea with low sugar and milk (1 cup of tea) |
|
8:50
PM Mixed vegetable salad (1 bowl) |
Day 2
Breakfast:
Prepared
with 3/4 cup steel cut or old my heart water; Stir in 1/2 cup skim milk1 cup
blueberries
Cooked
or raw vegetables of your choice without oil to 12 times water
Two
slices of brown bread
Omelet
of one egg
One
cup of tea without sugar
Lunch:
Half
a cup of rice
Half
a cup of fresh salad
Dinner:
One
whole wheat roti or chapatti
Half
a cup without sugar
On
the second day, eat vegetable bread with yogurt for breakfast.
Have
half a bowl of fenugreek rice with dal curry for lunch.
Next,
end your day with steamed vegetables and green chutney.
Day 2 Diet Timetable |
|
6:30
AM Cucumber detox water (1 glass) |
|
8:00
AM Yogurt (1.5 cups) mixed vegetable bread (2 slices) |
|
2:00
PM Mixed vegetable salad (1 bowl) |
|
2:10
pm Dal curry (0.75 bowls) Fenugreek rice (0.5 bowls) |
|
4:00
pm Apple (0.5 small (2-3/4 inch diameter)) Buttermilk (1 glass) |
|
5:30
pm Coffee with milk and low sugar (0.5 teacup) |
|
8:50
PM Mixed vegetable salad (1 bowl) |
|
6:30
AM Cucumber detox water (1 glass) |
|
8:00
AM Yogurt (1.5 cups) mixed vegetable bread (2 slices) |
|
12:00PM
Skimmed Milk Paneer (100 gams) |
|
2:00
PM Mixed vegetable salad (1 bowl) |
|
2:10
pm Dal curry (0.75 bowls) Fenugreek rice (0.5 bowls) |
|
4:00
pm Apple (0.5 small (2-3/4 inch diameter)) Buttermilk (1 glass) |
|
5:30
pm Coffee with milk and low sugar (0.5 teacup) |
|
8:50
PM Mixed vegetable salad (1 bowl) |
|
9:00
PM Fried vegetables with paneer (1 bowl) Roti (1 Roti) |
Day 3
Breakfast:
- Two slices of brown bread
- One egg
- One cup of tea without sugar
Lunch:
- Half a cup of fresh salad
- Fruits and vegetables
- 8to12 glasses of water
Dinner:
- Half a cup of boiled vegetables
- Half a cup of plain without sugar
- 8 to 12 glasses of water
Day 3 Diet Timetable |
|
6:30
AM Cucumber detox water (1 glass) |
|
8:00
AM ½ bowl of muskmelon |
|
12:00
PM 1 cup of boiled broccoli |
|
2:00
PM Mixed vegetable salad (1 bowl) |
|
4:00
PM 1 cucumber |
|
8:50
PM Mixed vegetable salad (1 bowl) |
|
6:30
AM Cucumber detox water (1 glass) |
|
8:00
AM ½ bowl of muskmelon |
|
12:00
PM 1 cup of boiled broccoli |
|
2:00
PM Mixed vegetable salad (1 bowl) |
|
4:00
PM 1 cucumber |
|
8:50 PM
Mixed vegetable salad (1 bowl) |
Day 4
Start Day 4 with a fruit and nut yogurt smoothie and an
egg omelet
Follow it with mongo dal, okra vegetables, and roti.
Complete the day's diet with steamed rice and spinach
chickpeas.
Day 4 Diet Timetable |
|
6:30
AM Cucumber detox water (1 glass) |
|
8:00
a.m. Fruit and Nut Yogurt Smoothie (0.75 glass) |
|
Egg
omelet (1 serving (one egg) |
|
12:00
PM Skimmed Milk Paneer (100 gams) |
|
2:00
PM Mixed vegetable salad (1 bowl) |
|
2:10
PM Green gram whole dal cooked (1 bowl) Okra vegetable (1 bowl) |
|
4:00
pm Orange (1 fruit (2-5/8″ diameter)) Buttermilk (1 glass) |
|
5:30
pm Coffee with milk and low sugar (0.5 teacup) |
|
8:50
PM Mixed vegetable salad (1 bowl) |
|
9:00
PM Spinach Chloe (1 cup) Boiled Rice (0.5 bowl) |
Day 5
On the fifth day, have a glass of skimmed milk and peas
for breakfast.
Eat mist roti with low-fat paneer curry in the afternoon.
End the day with roti, curd, and aloof eggplant tomato
vegetables.
Day 5 Diet Timetable |
|
6:30
AM Cucumber detox water (1 glass) |
|
8:00
AM Skimmed milk (1 glass) Pea pasha (1.5 bowl) |
|
12:00
PM Skimmed Milk Paneer (100 gams) |
|
2:00
PM Mixed vegetable salad (1 bowl) |
|
2:10
PM Low Fat Paneer Curry (1.5 bowl) Misses Roti (1 Roti) |
|
4:00
pm Papaya (1 cup 1″ pieces) Buttermilk (1 glass) |
|
5:30
pm Tea with low sugar and milk (1 teacup) |
|
8:50
PM Mixed vegetable salad (1 bowl) |
|
9:00
PM Yogurt (1.5 bowl) Potato Eggplant Tomato Vegetable (1 bowl) |
|
Roti
(1 roti/chapatti) |
Day 6
On the sixth day, have idle with sandbar for breakfast.
For lunch, roti and aloof eggplant tomato vegetable with
curd.
At the end of the sixth day, eat green gram with bread
and okra vegetables.
Day 6 Diet Timetable |
|
6:30
AM Cucumber detox water (1 glass) |
|
2:00
PM Mixed vegetable salad (1 bowl) |
|
2:10
PM Yogurt (1.5 bowls) Potato Eggplant Tomato Vegetable (1 bowl |
|
4:00
PM Cut fruit (1 cup) Buttermilk (1 glass) |
|
5:30
pm Coffee with milk and low sugar (0.5 teacup) |
|
9:00
PM Green gram whole dal cooked (1 cup) Okra vegetable (1 cup) |
|
12:30
PM ½ cup of brown rice + ½ cup of veggies |
|
4:00
PM 1 cup of cucumber slices |
|
6:30
PM ½ bowl of brown rice ½ cup of veggie, chicken/cottage cheese |
Day 7
Start day seven with bean challah and green garlic chutney.
Steamed rice and spinach for lunch.
End the week on a healthy note with low-fat paneer curry
and Miss Roti.
On the last day of the 7-day plan, one will eat a cup of brown rice, a variety of vegetables, and fruit
juice. For lunch, you can have a bowl of steamed
Vegetables with a cup of
brown rice. As for hydration, drink a glass of unsweetened fruit juice after
each meal or snack to complement the nutrient-dense vegetables.
Day 7 Diet Timetable |
|
9:00
AM 1 glass of orange/apple juice |
|
12:30
PM ½ cup brown rice |
|
4:00
PM 1 cup watermelon/some variety of berries |
|
6:30
PM 1 bowl of GM soup |
|
6:30
AM Cucumber detox water (1 glass) |
|
2:00
PM Mixed vegetable salad (1 bowl) |
|
4:00
pm Apple (0.5 small (2-3/4 inch diameter)) Buttermilk (1 glass) |
|
5:30
pm Tea with low sugar and milk (1 teacup) |
|
8:50
PM Mixed vegetable salad (1 bowl) |
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