Most weight loss diets are extremely restrictive and don’t really take into account all the different cultures and requirements that different people need. And it’s extremely important to seek medical advice before following any rigid diets like ketogenic diets. In this article, let’s learn in detail about an effective and flawless weight loss diet Indian and many other south Asian cultures can easily follow as well!

TIPS FOR A HEALTHY AND EFFECTIVE DIET PLAN

Before we get to the diet chart, some tips that you should absolutely incorporate in your
everyday dietary habits:
● DO NOT eat three heavy meals, break down your diet into smaller portions and
several meals throughout a day. This makes it easier for our body to break down
nutrients and improves overall metabolism.
● Always drink a lot of water and incorporate foods and fruits that have high water
content in your diet.
● Eat dinner early, your body needs rest and time to process all the meals you’ve
eaten. Resist the temptation of those midnight snacks and instead wake up early to a
pre-breakfast snack!
● EXERCISE! No amount of weight loss diet plans can help you escape workout
routines, it's extremely important for your body to be active. Without exercise, all
the nutrients

AN EFFECTIVE WEIGHT LOSS DIET CHART FOR WOMEN

Women need more protein and calcium as their bodies become quite weak during a
menstrual cycle and it can cause them to develop more serious conditions if a proper diet
isn’t followed.
Here is a healthy and nutritious everyday weight loss diet chart for females:
1. Pre-breakfast drink or shake: Drink a fruity milkshake with nuts and seeds like
almonds and flax seeds for a healthy start to the day. If you want to avoid dairy

products, you can drink any fruit or vegetable juice with a high water content to
keep you hydrated throughout the day.
2. Breakfast: breakfast is the most important meal for women especially, it gives us
energy to get through the day. Breakfast should have a high fiber and protein
content, eat foods like smoothie bowls, muesli with nuts and chia seeds, multigrain
honey toasts or scrambled eggs with a glass of milk or orange juice.
3. Lunch: Lunch should be packed with ingredients that give you a lot of vitamins and
minerals and protein. I always suggest that a healthy lunch should have a portion of
rice, even if a small portion. Eat lean meats like salmon, chicken or any other lean
meat with a good portion of rice and a side of vegetable salads with carrots, olive oil,
tomatoes, sprouts, onions, peanuts or flax seeds and have a glass of chaans or plain
yoghurt after the meal.
If you prefer vegetarian food, you can have dal with wheat or bajra roti and mixed
vegetable curry and a simple yoghurt salad with cucumber, carrots, green chillies,
tomatoes, beetroots and yoghurt. A lot of people may not know this, but green
chillies and beetroots are very good for women, they regulate our blood circulation
and keep us healthy and active!
4. Evening tea and snacks: You can have a fruit salad or munch on a trail mix with
vitamin-rich nuts like almonds, walnuts, pistachios, and even add dark chocolate
chips, chia seeds, and sunflower seeds to make it tastier and healthier! Switch to
drinking green tea with honey and lemon instead of the usual black or milk tea and
coffee. Green tea is rich in antioxidants and very effective in weight loss.
5. Dinner: Have dinner before 8:30 by any means and keep it light. Have roti with
vegetable or paneer curry, or eat simple spinach and chicken salad with tomato
soup. Drink a lot of water after having dinner, yes, even if you have to pee all night!

WHAT FOODS SHOULD MEN EAT FOR EFFECTIVE WEIGHT LOSS?

Men are naturally more hot-blooded and can easily experience acidity and weight gain.
Weight loss diet for men should always include foods that keep them hydrated and cool
more than anything. Let’s see what kind of foods men should have:
1. High protein content food like pulses, milk, meat, and protein-rich vegetables like
kale, spinach, etc are very important.
2. Fruits and vegetables with high water content like cucumber, muskmelon, tomatoes,
etc too are very important in a weight loss diet to keep you hydrated and cool
throughout the day.

3. Lean meats, fish, dairy, and eggs in controlled amounts are a very important addition
to a balanced diet for men and women both.
4. Multigrain rotis, bread, and bakery products are much more beneficial in weight loss
than completely swearing off all baked goods.
5. Reduce consumption of processed foods and completely try to avoid sugar and salt
and switch to healthier alternatives like low sodium salts and honey, jaggery, or
stevia.
6. When considering weight loss diets vegetarians need to lay emphasis on the
consumption of green leafy vegetables. Green leafy vegetables like spinach,
fenugreek, kale, and sweet potato herbs are extremely nutritious and have very low
carb content. They fulfill your body’s nutrient requirements and don’t add to fat
deposits, instead help you reduce body fat fast!

CONCLUSION

The information provided above is all you need for crafting a healthy and amazing weight
loss diet. Women need to consume foods that have a lot of calcium like dairy products and
foods that increase blood circulation, in order to reduce weight. Men and women both
require a lot of water as dehydration can also cause sudden weight gain. Remember to
break down your food intake and eat a lot of high-fiber foods and drink a lot of water. Stay
healthy!