Weight Loss Diet Chart: Know-What Dietician Pavithra N Raj Says About It

Are you trying to lose weight? If yes, then we have a basic weight reduction diet chart for you. Approved by Dietician Pavithra, learn what a weight loss diet chart consists of. Weight Reduction diet is generally restricted to 1200kcal, and in addition, it has Energy 1200 Kcals, Protein 60 g, Fat 15 g.

SUNRISE

• 6:00 am Warm water 1 glass + 4 almond (presoaked and de-skinned)
• 7:00 am Light Tea /coffee/ Milk (skimmed milk) (Sugarless) 1 cup

Also Read: Beauty Benefits of Besan for All Skin Types

BREAKFAST: 8:00 - 8:30 am

• Idli (Brown or Red Rice / Rava/ Millet) 2 in no with gram chutney 2 Tbsp, sambhar 1 laddle
• Or Chapathi / Paratha 2 in no with vegetable 1 cup + Curds / Raita 1 cup
• Or Brown bread / Multigrain 2 slices with paneer or tofu / Vegetables/egg white omelette or Boiled 1 no
• Or Vegetable Upma (Dalia / Oats/ Semiya) Or Poha1 cup with gram chutney 2 Tbsp

MIDMORNING

11:00-11:30 am Buttermilk / Vegetable juice (cucumber mint / Tomato) / Salad 1cup (Cucumber, tomato, carrot, lettuce) / Cut Fruit-1 cup [Apple, pear, pineapple, orange, papaya, guava, peaches, sweet-lime, plum, apricot] + Walnut 1 in no / Flax seeds 2 tsp / Chia Seeds 2 tsp

Also Watch: Gram flour (besan) face pack for different skin types 

LUNCH: 1:00 - 1:30 pm

• Chapathi 2 medium
• Or Brown or Red Rice ½ cup + chapati 1 in no
• Or Broken wheat (Dahlia) 1cup Or Millet Rice 1cup – in the form of Pulao, Pongal, Besibela bath
• (known veg 2 pieces of fish/ chicken in the form of steam / boiled or grilled weekly once and only during lunchtime) NO MUTTON

EVENING TEA @ 4: Tea/ coffee/ Milk (skimmed milk) (Sugarless) 1cup

SUNSET: 5:30-6:30 pm

Boiled Sprouts 1 cup / Boiled egg white 2 in no / homemade soups (Tomato, Spinach, mixed vegetables Or Chicken)

DINNER

• 8:00-8:30 pm Chapathi Or Multigrain(wheat,ragi, jowar, millet) dosa 1 medium + Dhal 1 cup + Vegetable 1 cup + Salad 1 cup.
• Or Broken wheat (Dahlia) 1cup Or Millet Rice 1cup Or Oats porridge - 1cup

(Inputs by Ms Pavithra N Raj, Chief Dietician, Columbia Asia Referral Hospital, Yeshwanthpur)

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