A Perfect Diet Chart for Weight Loss

By  ,  Onlymyhealth editorial team
Sep 05, 2018
Quick Bites

  • Add small meals at regular intervals in your diet chart
  • Keep the daily calorie intake in check
  • Include healthy foods and avoid processed foods and beverages

 

For a healthy and fit body, you need to rely on physical activities, especially exercises. Regular workout keeps you fit and healthy. However, if you are overweight you need to lose weight through exercises and adopting a diet chart for weight loss. You will have to follow a diet chart for weight loss along with your workout regimen and stick to it. The weight loss diet chart can have foods that you like however only the healthier ones.

A healthy diet chart helps you regulate your calorie intake. By specifying your activities and calorie intake during the day, the list gives you a good idea of what you must eat to be on track. You may also use a diet chart for weight loss given by an expert or from the internet, though an individual-specific diet chart would be the best bet, especially if you have a medical condition.

Following is an example of a general diet chart for weight loss that will help you get started right away. However, you can create a diet chart including other healthy and fibre-rich foods you like that are low in fat and calories. Make sure, you actually follow the diet chat regularly to achieve your goals.

Also read: Effective weight loss exercises for men

Early Morning (6:30 - 8:00 am):

Start your day with exercises. It will not only help you burn some calories, but you will also be able to stay active throughout the day, burning even more calories. After your workout, add a cup of tea or coffee made from low fat skimmed milk. You can have a couple of fibre-rich biscuits with it. Preferably, start your day with a small bowl of cereals.

Brunch (10:30 - 11:30 am):

Weight loss doesn't have to come from hunger. Instead, it is best to eat something healthy at quick intervals. Before you feel hungry for your lunch, treat yourself to a fresh fruit such as an apple or orange. Keep shuffling your fruit during the week so that you get all the minerals and vitamins during the week.

Lunch (1:00 - 2:00 p.m.):

Eat a healthy but light lunch that is low in fat and calories. You can also drink a glass of water around 20 minutes before your lunch. It will reduce your hunger and keep you from overeating.

Evening (4:00 - 6:00 p.m.):

You can have a cup of tea or coffee along with healthy snacks. However, make sure you avoid sodas and sugary beverages that may appear tempting at this of the day.

Dinner (7:00 - 8:00 p.m.):

Drink a glass of water around 15 minutes before you intend to have your dinner. Now it's time for a light and healthy meal that is full of nutritional content. You can mention different low-calorie dishes for dinner on different days of the week.

Post Dinner (10:00 - 10:30 p.m.):

A couple of slices of a fresh fruit like apple or papaya. You can switch your fruits daily.

Benefits of following a diet chart for weight loss:

Helps you Lose Weight

One of the most important benefits of following a diet chart is achieving the goal you had set for yourself.  It helps you stay focused on your goal and gradually loses the extra kilos. Your diet chart allows you to have full control over what you eat.

Healthy Lifestyle

As everything unhealthy is absent from your diet chart you get to switch to a healthier lifestyle. Moreover, eating predetermined foods at a fixed time will help you develop a good eating habit. It will help you stay healthy and avoid several health problems in the longer run.

Balanced Nutrition

A diet chart evens out the nutritive needs of one's body, thereby keeping your metabolism functioning swiftly. You can plan the amount of nutrition and the source beforehand.

You Can Customise the Diet Chart for Yourself

Diet charts for weight loss can vary for individuals. It allows you to include the food of your preference. However, there cannot be a compromise with the calorie and health quotient of the diet. Moreover, you can prepare a different diet chart to reduce weight in a week, 10 days, a month or more. However, it is always recommended to adopt a long-term weight loss plan, so that the healthy food and exercise regimes become a healthy lifestyle.

Information on Healthful Foods

The low-calorie foods listed on the diet chart gives information about the healthful foods that they need to eat. The information on which food is high in protein but low in fat and cholesterol is not widespread, but a list of such foods is usually present on weight loss diet charts.

Preparation of Balanced Diet

A diet chart would help you make a balanced diet plan which would include all the six important nutrients in their right proportion. They are fats, carbohydrates, minerals and vitamins, proteins and fibres.

To make sure the diet chart works best in helping you attain your weight loss goals, plot the chart only once a week and make comments on how far you have progressed and what more needs to be done. You can always refer to the chart as the weeks pass by which is another important feature of such a weight loss.

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