It might be a cliché to say that “health is wealth” or “we are what we eat” but these are golden rules to live by and hold true, especially today. In this day and age, overall health of people across the globe is progressively deteriorating and lifestyle choices are getting unhealthier. Lifestyle diseases are rampant across all sections of the society and we are jumping on the treadmill to attain a healthy body weight. Due to the nature of most of our jobs, we are struggling to lose weight and are now reaching a stage where body weight is becoming an issue of great concern. An unhealthily high body weight or obesity makes you prone to blood pressure, cardiovascular diseases, and diabetes.
Ours is a fast paced life and in the tight schedules we follow, it is easy to miss out on a regular physical workout for good health. In these cases, a well planned nutritious diet comes to the rescue. A diet designed for weight loss and better health can help you maintain a healthy body weight and helps you stay free of the deadly lifestyle disorders that are becoming common day by day.
Here is a concise power diet plan that would help you lead a healthy life and reduce weight.
Early MorningThe diet begins early in the morning, right after you wake up. Begin your day with lemon juice and honey mixed well in a glass of lukewarm water. This concoction helps you get rid of the harmful acids and toxins produced by the body. As the toxins are flushed out of your body you would feel more energetic, refreshed and are more receptive to the nutrients you receive through your subsequent meals.
Breakfast
Breakfast is the most important meal of your day. It is important to have a filling breakfast as at this time your body’s metabolism is at its best. If you have a filling breakfast, you are less likely to binge later in the day or reach for those unhealthy munchies. For an ideal power breakfast opt for any one or two of the options given below:
- Egg whites omelette (2) and 2 slices of brown bread
- Milk (skimmed) with cornflakes, oats, or wheat bran
- Fruits Salad, sprouts, or a breakfast smoothie made of low fat yogurt with a teaspoon of wheat bran or oats
- Vegetable Poha or Upma
- Skimmed milk cottage cheese and 2 slices of brown bread
It is important to eat at frequent intervals and not starve yourself. Small portions of healthy foods at regular intervals help you stay full preventing you from hogging later. Hence a healthy mid-morning or pre-lunch snack needs to be planned. Before the afternoon meal take black coffee as it helps boost your metabolism.
Lunch
At lunch, which is one of your bigger meals, it is important not to go overboard. Portion your meals appropriately and choose your meal from one of the following options.
- 200 gm of boiled, or roasted chicken, or soyabean with half a plateful of brown rice or one chapatti.
- Boiled dal with salad and half a plateful of brown rice or one to two chapatti
- Vegetable daliya
- Accompany the meal with 100 gm of probiotic curd. This helps a lot with digestion.
Evening
The evening hunger pangs are the most critical and this is the time when we reach for the unhealthiest of snacks, fast foods or other ready to eat foods. Some of the healthy options that you might choose from are listed here under.
- Have some citrus fruits and they will take care of the hunger pangs.
- Green tea with light biscuits.
- Boiled channa can be converted into a salad for a filling yet healthy snack
Dinner
Remember to eat your dinner like a pauper and put under close scrutiny the quantity and nature of your meal. You may choose any one or two of the options listed here under.
- Boiled Ssyabean soup and salad
- 3 boiled egg whites and vegetable clear soup
- Chicken or tuna salad
- Boiled dal
- Vegetable daliya
Apart from this diet, it is important to keep the following points in mind for a healthier living:
1. Avoid heavy dinner and have it 3-4 hours before bedtime.
2. Replace aerated beverages with coconut water, vegetable soup, or butter milk.
3. Drink 2-3 litres of water everyday.
4. Fibre is great for weight loss; consume whole fruits, raw vegetables etc
5. Avoid simple carbs but complex carbs aren’t that bad for you
6. Don’t skip meals
7. Avoid bakery products
8. Replace chicken tikka with chicken salami.
Follow this diet for a quick weight loss. However, do consult your doctor before embarking on any weight loss plan in case of ongoing conditions.
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