What To Eat In A High Protein Low Carb Diet (India)

Relation between Insulin and PCOS

PCOS 7-Day Meal Plan
What all fruits and veggies can i eat for first two days? It is said that if done properly, it can help to lose up to kgs in a week. Again, you should prevent consuming oil-fried veggies or potatoes. Just keep rolling on, see how you do. I have been looking to shed some weight and have been reading a lot abt diff diet regimes lately..

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Foods to Include and Avoid in a PCOS Diet – Important Nutrition Facts

My weight is 77 kgs. Is it possible for me to loose 5 kgs weight if i follow it for a week with no cheats?? I walk for half hour in the morning and cardio half hour next. In the evening i do skipping. Hi i am 18 yrs old and my height is nearly 5 feet. I m 21 yrs. I want to lose weight very urgently. Nd if yes then how much? I am on the second day of the diet.

I am doing a job and generally i need to attend meetings quite often. I want to ask about the timings of the plan. If i am in a meeting it will be challenging to stick to the timings rigidly.

For example, i might not be able to eat between AM or 12Noon Regarding the vegi soup , I have read in some of the articles that soup can be taken on all the days expect on day 1 , just wanted to confirm the same with you. And if the soup can be started from day 2 itself , how many times can it be taken in a day n whats the best time to have it.

I do rigorous workout so is dis diet will be okay???? Hi there I was just wandering how I can control my hunger on day 1 and 2 especially? Is there any eating pattern or timing you suggest? Exercise and diet together form a complete weight loss program. Hi I followed gm diet and exercise walking 45 mins only lost 10 kg in one year back.

I want to know how much calories should I burn during exercise because I did walking as like before but no weight loss. I give up the plan. I want to start again plz help me. Hi I am working in Night shift, Will it work for me. Give me some suggestion how to follow for Night shift employees. Losing weight using Lemon and Honey is does not work and its harmful, only celebrities do that.

This diet, if followed strictly is healthy as well as helpful! Hi I would like to start GM diet from tomorrow. My major doubt is you mentioned to take veggies on Day 2 either raw or cooked. But cooked veggies contains oil,masala,some spices.

Will it works if I take oil because cooked ones contains mandatory oil. Can u pls with me and also can I take only onion on Day 2 as it is also comes under vegetable? Cooked veggies mean boiling them or pressure cooking them, adding some spices like oregano over it. It does not require oil to be cooked. Dear Mama, i have been battling with weight for 6 years now. I am 34 years, have 3 children and am now 94 kgs. My young baby is 15 months old. Can i start this diet plan while breastfeeding?

Secondly, day 5 is not very clear, what do i take from my country Uganda? I appreciate your response and help. I have completed my first day.. I feel good… Not much hungry.. But worried about tomorrow.. Coz I hate veggies.. Can I hv spinach??? Hai mam, I am having a knee swelling ,wrist swelling , and my crp rate in blood is 9.

I am taking medicines for he past 6 months. Is this diet plan is helpful while taking tables for Rheumatoid arthritis. I am 23years old with 5. I want to lost upto 10kgs. Please let me know if I can follow this diet plan for successful weight loss. I walk close to 4kms a day, would this be fine or should i start any other type of exercises?? Also request you to share the recipe of the soup. Can we eat the mentioned foods on their days upto our hearts content or the less we eat the better it is?

And also will consuming green boost the weightloss process? And how many cups can we consume in a day? Eat neither less nor full. Eat in medium quantities. Green tea is good for removing toxic substances from body. Can i take without sugar Tea in these 7 days of diet?

Should i continue with the gym workout of 45 minutes in these days Can i take protin powder with water before and after workout in these 7 days? No need of any protein powders.

The vegetables you consume during this diet have good amount of protein and other important nutrients. Hope you are doing well. I consumed coffee with sugar today around couple of hours ago. Will that be fine?? My only concern is that i dont eat bananas at all, what fruit can be used in place of banana, please reply asap, as i need to shed some kgs before diwali..

I wanted to ask whether jumping jacks, tummy crunches, bending excercises and punching excercises are enough everyday during this diet? That is way too much exercise. In day 7 can I have a cup of plain low fat yoghurt with the brown rice and chappatis? And for days 5, 6, 7 are five litres of water enough? I tried the master plan Bt I was too weak by the end of the 2nd day,can I get a meal plan that will help me take down my weight, considering the fact that that I just started athletics training.

Since you have started athletics training, you should wait and see what results it gives you on your body. I am using another GM diet plan which I got from internet. I loose about 3 Kg at the end of it. I have already tried it 4 times. This time I am on day 4 of GM diet and for day 5, 6 and 7, its suggested to eat brown rice morning and evening, is it right or shall I replace with Tofu as you suggested. Also it mentions to eat boiled bottle gaurd with salt at night. Is salt again a problem here.

I am just trying to make it right, so that I can loose more than 3Kg every GM diet. Thanks for the answer, I shall use Tofu this time.

You have suggested not to have tomatoes on day 6, but the other diet plans have it. Is it a strict no-no on Day 6. Starving does no good. Your body needs necessary vitamins, minerals and other nutrients. I am suggesting no tomato on day 6 because I am assuming my readers have already consumed too much tomato on day 2 and day 3 where vegetables are required to be consumed. Hello Mam, I am 24 years old and my weight is 90 kgs and i have thyroid problem. I am on my first day of GM diet plan , but i m worried for the second day.

I would really appreciate a reply, thanks. A small pinch of salt is fine. Use Olives, Oregano or other herbs instead. You said you exercised quite a lot. Whatever you are eating, fruits, veggies etc, eat until your stomach feels full.

Is eating cauliflower okay for day 2 or amy other days that recomends to eat vegetables? Yes cauliflower is fine. Working out is extremely important along with this diet. You need to sweat it our in order to burn existing body fat. Can I consume a glass of fresh homemade bitter gourd juice as I suffer from psoriasis and drinking this juice makes my condition better.

On day 4 u have informed to take 6 Banana, and a soup and milk, is it this we need to take for whole day? Hiii, I m on 6 day of gm diet plan n i loose 5 kg…. Please answer as it is a peak time for me right now.

Sadiya I would suggest you to concentrate on board exams now. I just started this diet today and been drinking a lot of water and have had 2 apples and a pear, I am getting married end of this month and weight 80kg looking to shed kg in 2 weeks. Congrats on ur marriage. Now for next 4 another commitment to urself , U will walk for atleast 6 KMs daily in the evening , now if u do that hurray…… u ll look slimmer and prettier on ur big day. Dear , after going through your article, I fond that you can really help me.

My age is 33, have two children. The younger one is of 9 months and on breastfeeding. My weight is 70kgs height cm of pear shape. Want to lose 12 KGS fast. You will never know until you try it. Go ahead with the diet and you will see the results. Eating healthy food and regular exercise is what you need! Water is otherwise advised in the plan? Hi I am really upset with the results after religiously following the diet plan for 7 days.

I have not put a single grain in my mouth other than the plan. But to my surprise I have not even reduced 3 pounds. Please note I am suffering from High BP. There are many women who have successfully completed the plan with loss in weight.

Although results differ from person to person, I think you should first focus on solving the BP problem. I want to ask u tht I am little bit confused.

Hi i am 21 years old, now i have 63kg weight…How to loss kg weight withing one week.. What is the Non Veg option of Day 5 and 6? Any diet plan for that? The key is to continue exercising daily and have a balanced, nutritious diet. Avoid junk food and soft drinks. I am 26 eyers old I want to konw about 1st day pls tell me can I drink more watervin 1st day.

Or have ane limts pls tell me. To begin, i was weight As I have try all sort of diet plan got it over the internet, some work but at the end you end up gaining double fold of the weight you lost. But somehow i modified the ingredient myself. I still drink tea and coffee but no sugar added just add 4 tablespoon of low fat milk to improve the taste since no sugar added.

Oh Yes, if you want to lost beyond 10 KG you need to do some exercises. And this 1st time trial i did it in September. Hi chife i am the 5th day of gm diet i loos 4 kg when i make every food like a soup or salad can i use oil. Hi I am a nursing mum of 9 weeks old baby. I have gained 10 kg during my pregnancy. Can I follow this diet plan to loose that extra kgs? Or if I need to do something different could you please help me? I want to get rid of excess fat from my body.

I also control my food portions and watch what I eat. Hai I am following gm diet. No it is not. Are you drinking enough water? Muscle pain will be due to your exercising for the first time. Hi, me and my friend are on the first day of our diet and have accidentally eaten mango, should we restart?

Also I would like to know whether we are allowed to eat stone fruits nectarines, peaches etc. You can eat any fruits on the said days where you are supposed to eat fruits. Berries, stone fruits, anything.

So according to my height i have to lose 35 kg in three months…I am worked as software engineer i have a sitting job from So Plz Plz suggest me…??? We are going to publish an article on best sitting exercises to do if you have a sitting job.

Recommend you to join our newsletter and check back this blog on coming Tuesday for the article! Hai Chief editor, I want to lose 20 kg Is 3 days of gap is enough? But in another website called gmdietworks says You should leave a gap of one month. We have tested this diet with 3 days of gap and I can confirm this. Hi, I am 19 years old. My height is 5ft 3inc and my weight is 72 kgs. I am suffering from pcod also.

Please suggest me some other plan to lose weight. Thank you shefali for this amazing post!!!!. To be honest this feeling is amazing.

Do you sweat while walking? I have started GM diet plan 2 days back. I feel very low and weak. I dint add salt to my fruits first day. You dont have to add salt in fruits. You can add salt in very small amounts in vegetables if you wish to. Drink more and more water if you are feeling weak. I am really Thankful to you for posting this diet and helping people throughout to shed off extra kgs which are really a pain nowadays… I have started GM diet plan 2 days back.

I would really appreciate a revert. My name is Justin. I am ready to do whatever it takes to achieve. I need to lose at least 16 kg in 3 weeks. Hi Chief My name is Justin. I dont really eat brown rice. I go to college everyday which includes lots of traveling. Can I do this?

Will it be fine for my health? If you are obese, it is already very much unhealthy. I m 22 yrs old girl height 5. I cannot guarantee you that you will lose 9 KG in a week because that depends on how strictly you follow this diet and how your body behaves with it. Follow the diet strictly, do daily exercises, cardio and jogging and you will see the results. And can this diet really help me lose weight?

Would it cause Muscle Cramps??? I can loose 15 kg …in a month bt i cant do exercise voz m feeling to weak m sry bt wt to do. But i am planning to start it again after a gap of 3 days. I lost 2 kg on my first day end itself.. Thank you for that.. But in 2 days I will get my menstrual cycle.. What could I do now..? This diet has nothing to do with your menstruation. And I can say, as a non-vegetarian, this is very hard. I ate a tomato, lettuce, and carrots for my breakfast.

And around lunch time, I had my lettuce with steamed fish. However, since I cheated, I was always standing and walking. Can I substitute them with watermelons?

We do not use non-vegetarian food for this diet. I lost 1kg from Day I still have 1 less kilo on my weight. Maybe because I cheated a bit. Will I still be losing if I strictly follow 4th day to 7th? Since I will now be consuming food with higher in calories and fats.

Hi ,I am in day 3 nw I reduced 2 kg… At day 5 ,6,7 shall I prepare chicken like south Indian style like adding oil and then onion tomato ,salt,chilli pwdr,coriander,turmeric etc.. Hi , My marriage gonna happen in Jan 3rd week. My height is cm and my weight is 76 kg. I have completed the first week of the GM diet. I lost 10 pounds. I would like to start another round of the diet but I feel extremely tired and my stomach feels a little irritated, not necessarily upset just feels uneasy and a little sore.

I thought this was going to be like a cleanse and I would feel a lot of energy and feel really great, but I feel the opposite. I have not done any exercise. Do you have suggestions for energy level?

Are you drinking good quantity of water? Usually some people may feel tired during their diet because they are used to eating heavy. You should consume your regular food now but make sure it is free of any junk. Cottage cheese in small amounts can be consumed for protein. I suggest you to wait for 1 month before you start another session. Veggie soups and Green smoothies should be your daily intake. Exercise is absolutely necessary even if you are not doing any diet sessions.

Hi 1 May I add salt to the soup? Usually I take partly skimmed milk. If so how long? Exercise swimming, jogging, yoga is absolutely necessary not only during this diet but also the other days. You need to avoid junk food like cheese, soft drinks, sugar in excess amounts and perform regular exercises.

I want to be around Kgs again and I have a problem of acidity. So, I cannot remain hungry for long or if I am hungry, I get headache until I eat a good meal. Also, if I run on Treadmill, my stomach aches very badly. How long do you think it will take to reduce 10Kgs? My body only allows me to do mild exercise and I am going to maintain a healthy diet generally. Do you think — if I do this twice in the coming month- I will be able to reduce 10Kgs? I have lost 20 kgs till now. My weight was 89 kgs and now its 71 kgs.

I have done it by work out and diet control. Can you tell me if i can follow the GM diet to lose 15 kgs more? If yes , will the weight bounce back after i am done with GM diet. Help is much appreciated!!! My weight was I didnot do much excercise in that duration as i kept on feeling hungry. Also while on gm diet, at night when i was feeling too much hungry n weak and my stomach was giving out weired sounds, i had 3 brown breads with green chilly chutney on day 1,2,3. I will again start GM diet from tomorrow.

And this time i will accompany my diet with cardio exercise atleast 45mins a day. Hoping to lose further 6 kg this week. I will be more strict this time while following diet n excercise. Pls give me some suggestions. Exercising and having a proper diet is important in losing weight with gm diet plan. Remember the gap between each GM diet week. I am asthmatic, can you suggest replacement of banana for day 4? Can I have wheat marie biscuits with water if I feel exceptional hungry or giddiness?

Treadmill not more than 15 minutes. Will update you surely about my weight loss, at the end of my second week gm diet. I am 40 years old and my height is , my weight is I want to loss weight 11 Kg by using GM diet. You will have to check your Body mass index first before you think you want to lose weight. This gm diet plan works for all ages upto 45 years. You need to take one step at a time. Follow this gm diet plan strictly for 7 days and you will see the results! Can Artificial sweeteners for ex.

For the record On Day 5… Should the brown rice quantity of one Cup be considered before boiling as in raw or after boiling the rice and what will be the typical size of a Cup? As I intend to start this regimen next week I will be very grateful if you could clarify the above questions. I m 19 yrs old nd my weight is 52 kgs i am on my day 6 of gm diet nd to my utter disappointment I hv loose jst 1 kg ….

Have you followed this article strictly? Also, every body is different and gm diet results may be different. Hey I am 16 years old…I want to lose some weight.. Are there any side effects?? You can definitely try it if your weight is above the BMI level.

There are no side effects because you eat only that much that your body requires. How can i reduce my tummy fat by following this diet …is it possible to get flat tummy by this diet. If you just want to reduce your belly fat, try this out — https: What is next step after completing 7 days GMs diet plan? For the second week can follow the same diet?

How long weeks can i keep having the same diet? Can this plan help in reducing inch loss also? Once you are done with GM diet, you have to continue with healthy exercises and jogging. Avoid eating junk food as far as possible. What kind of sport should use for years old? No, this gm diet will have no side effects on your body because there are no strict fastings, and all nutrients that the body requires are included in diet plan.

Hi i am ziyah I would like to know about the non vegetarian gm diet tody is my 4 th day but confused abt the 5 th for non vegetarian diet it says somwhre the beef or chicken somwhre beef or fish which is better to use i dnt like beef so would please suggest me which is good chicken or fish?

I weigh around 92 kgs … How much this diet plan help in reducing in a week? I am very much worried about my weight. I want to lose 15 kgs in 2 weeks so can I follow this diet for 2 weeks with some exercise? You, my girl, are quite young to even bother about weight! Just enjoy your life and study well! You can anyway eat healthy food in your daily diet, no need for gm diet at this age for you! Can you do jumping jacks and crunches!? Even if you can, I think you should limit yourself with per day.

Hi mam I am nikita 27 yrs and weigh 75kg. I am thyroid patient 4. Hello mam m nikita 27 yrs weigh 75 kg i an thyroid patient 4. Pls suggest me mam. Hai my kilo is 99 iam 17 years old i want to loss weight easily.. Hey Ana, kindly follow the diet as given, avoid making any variations. We will soon come up with awesome Green smoothies recipes that are super healthy and can help in losing weight too. I would suggest you not to try of losing weight while you are lactating. Your baby needs proper nutrients to grow.

Hi as you said after 7 day diet plan if we want to continue the same, we have to skip this diet for 3 days. So my question here is what are we suppose to eat with in this 3 days. We have made a small change in this vegetarian gm diet. You can do this plan only twice per month. Hi i m dipankar singh 19yrs and my height is cms and weight 75kgs. Hi chief, i wanted to ask you how many kgs will i lose if i followed this gm diet plan for one week?

It depends on body to body, but if done strictly and in discipline, you will achieve positive results with gm diet plan. I follow this diet through it I loss 15 kg and I burn calories every day bUT still I want to lose 10 kg more as now my weight is 65 and this time I am unable to do 7 day diet because of weakness so suggest me another suggestion to follow my diet as my fat can burn….

I would recommend you to slow down and avoid losing another 10 KGs. Keep it slow and natural. Losing so much weight in small amount of time is NOT healthy for your body. Every time you do any weight losing diet or exercise, make sure to use the BMI calculator in this post to check if you really need to lose weight. Was just wondering about the soup.

What type of soup? Canned soup or canned any food is a strict no-no, not only for this diet but eating in general. They are not healthy and should be used only when you are in a hurry. The base for the soup should be water.

Boil the veggies in it and have it. You can use a small amount of starch powder to make it thick. Hey m 26 yrs n my height is cm n my weight is I tried GM diet earlier but I continued only 4 day.

I just want to know how I maintained weight after diet. Dear Chief Editor, I sent you a msg about me having hypoglycemia but I forgot to mention my doctor said i could not go under cal a day, can u please tell me how to do the gm diet effectively? You can add 1 glass of lime water with sugar every day both in morning and evening along with the food above. The safest cardio exercise would be to do slow jogging every day and stop as soon as you feel heavy breathing.

You can also opt for swimming if you can. Iam 24yrs and weigh 78kgs when I did gm diet last time I lost only 3kgs and gained back…. Is it suggestable to start when you are on menstrual cycle..? Iam hoping for reply and better results this time…. The best way to not regain the weight back is to eat healthy good and exercise regularly. Keeping junk food for just twice or thrice a month is just fine. I live in a hostel and its allowed to cook here.

Congratulations on losing 5 KGS! You can start again after 2 weeks from day 1 of gm diet. You can use Green Tea instead of Milk. Vegetable soups are healthy! You should try them. This is my first day of gm diet. As I usually vl have I really want to thank Rati for giving me a platform to share my thoughts and ideas without having me to bear with the responsibility of making a whole blog work. So am I… I have tried a number of diets a number of times..

Tomorrow morning I am going to start a thread in forums and we will all note down what all we have during the day. We may update it every time we eat something or all at once by the end of the day. This will not only keep our motivations up but will also help us achieve our target. I have studied your plan just 5 mins before i will be following this from thursday onwards hope the result is positive ……. Hi, This is such a nice article. Hi Priyanka, nice article…even I will start the plan immediately.

I have thyroid and PCOD. Hi Priyanka, I have gone through ur article n I must say its really interesting. I am a 22 year old girl working in IT industry so most of the time of my day is spent in sitting in front of computer. I am planning to start this diet plan from 1st August. Hoping to loose some good amount of weight in a month. Please share some extra tips for the people working in IT. Thanks n lots of love, Rashmi.

Hey rati n priyanka thanx fr sharing dis useful actually vry useful diet plan. N doc advisd me to reduce weight. One mre thing i wud lyk to knw is body fat will also reduce or nt???

OMG Priyanka I am so embarassed.. So sorry really… But really i am gonna start this diet tomorrow…. Hehe no probs babes..

So if someone follows the diet and loses weight on it.. I think you have given us something excellent. Woke up today and feeling good about it. Mrunmayee and I have joined in full fledgedly. Thank you so much, darling.

I am so looking forward to shed all the weight I gained in past 3 months. Can you please mail me or post the 2nd month diet as well…I need to shed some more kilos.. The 1st month worked wonders!! Thank you so much.. Is there any difference in the calories?

Mrunmayee it would be best if you stick to the plan. I liked bread in the breakfast because having bran roti in all the 3 meals would get monotonous.. Even i dont like fried stuff at all, but yes i used to have diet colas like once evryday. I followed it pretty dilligently and I lost 8. I was so damn happy for the entire month and weighing machine was my best friend……. Then ofcourse I stopped it and as no more weight loss was required. It brought in some discipline in my life but there is a word of caution …..

I was also told to have Chapattis mixed with Wheat Bran and it just became a way of life….. One of my friends was following that diet and god it was awful.. Even im addicted to the bran rotis now, not had a normal chappati from dont know how long..

Luckily I was never told to have all that.. I could have roasted chicken, missi roti which I like. I mean the diet was pretty much like what you have written.

I guess it depends from person to person…. Hi Priyanka could you summerize the Shikha Sharma diet plan? I have to loose good weight in short duration. Thank you so much Priyanka for the diet plan and keeping it simple……i am so motivated by it….. The diet is quite helpful. I will join the One Month Challenge for sure, but will start a couple of days late. Thank you a-kay for liking the post.. Priyanka…Thank you so much. Do try this out its pretty easy you just have to be strict with yourself about the aftre 7 salt thing..

Thank you so so much priyanka ji. I read your blog sumtime back and i know that you want to lose weight as well. Very well written Priyanka! The diet has some good tips which I think everyone can incorporate as a part of their food habits whether weight loss is the motive or not. And the best part is that when you are doing something you know is good for you, you actually feel really light and happy.

But when you step onto the weighing machine and notice the pounds melting that is some other worldly bliss.. This is awesome Priyanka. Will start this effective Sunday. The water intake is the usual glasses a day.. But I think everyone has is own way and one thing fits better to one person than the other.

Thanks for sharing this helpful post Priyanka. Thanks soo much for sharing this diet plan. I am soo excited. Earlier i used to either starve or bloate! But by following ur diet plan im feeling soo active!

I thought just Rati, Mrunmayee and Lydia are following this diet. Thanks for commenting and letting us know that you have benefited from this diet. For any further doubts or questions you can contact me here or thru my mail id.. Is drinking hot water throughout the day beneficial for weight loss? I have heard that coconut water reduces fluid retention in the body.

Yes drinking hot water is believed to eliminate toxins from our body and increase the metabolic rate as well. But i feel two glasses of it is sufficient you dont need to have it all the time. The most healthy drink out there with the least calories. Thx Priyanka, great post.. The peppercorns help in absorption of Vitamin B and many other nutrients.

Enhances metabolism leading to weight loss. Helps with bloating and flatulence, prevents bacterial growth in the intestines. Pepper also helps to stimulate the secretion of digestive juices or hydrochloric acid which is responsible for breaking down protein in the stomach. So this little tiny kali mirch has a lot of benefits for our health. Almonds have an extremely high nutritive value since they contain copper, iron and vitamins.

Almonds are high in fiber content. But the reason that dietitians tell us to have almonds is, that, if you eat almonds first thing in the morning, they will set the hydrochloric acid tolerance for the day and provide all-day protein digestion.

Almonds are efficiently digested when consumed in this way since stomach acids are concentrated after the night fast. When soaked, almonds act as as protein plus nitrogen. This protein will help your blood sugar stabilize throughout the day.

Also its a major source of Vitamin E that is super good for healthy skin and hair. Yes your diet seems very simple…I will start on it tomorrow…as I have oodles of fat on me which need to get off…. Hiii Priyanka i liked ur diet plan lot…. Hi Priyanaka, I saw your diet chart and am quite impressed with the diet as its not that restrictive. You have mentioned about wheat bran chapaati,just want to know where can i get wheat bran or any indian brands selling this.

But i wake up early morning and prefer having a fruit on waking up since i workout at the gym and need the energy. Also i eat a fruit after workout.

Can have ur tea the moment u come home n then dinner n fruit. Im also a working lady rather a doctor with very erratic schedules but i make it a point to carry my tiffins. I just gone under knife in June 22…. I have tried everything and anything, I have lost 15 kg but now since two months its all constant no wt loss whatsoever!

I have 15kgs still to lose: Thanks for the diet plan. I have a six months baby and I am breastfeeding her partially as I have joined office. Can I follow this diet plan? Thank you for posting a very healthy diet plan. I was doing lot of researches for losing my post pregnancy weight gain. I found your diet plan very pleasing and so eager to start up. I do have a question for you, I am a breastfeeding mom for a 14 months old girl.

Though its not a full time feeding do I have to do any kind of variations to this diet plan of yours? But for that need best wishes I am really trying to loose weight for past 6 mnths and I m working out pretty regularly. I am also on a diet plan but invariably loose my focus after days. Hi… i did loose 1. Calories are the most important factor that determines both weight gain and weight loss, and a healthy weight loss plan creates a safe calorie deficit to promote weight loss.

The game of weight loss is all about calorie intake and calories burnt. In case of weight balance, all calories are same, but when it comes to overall health, all calories are not the same.

The three main sources of calories are fats, carbohydrates, and proteins. Sources of unhealthy saturated fats are butter, cheese and fatty cuts of meats; whereas sources of healthy unsaturated fats are nuts, vegetable oils, olives and seafood. Just like healthy and unhealthy fats, there are healthy and unhealthy carbs as well. Simple carbs like white rice, sugar, white flour, soda, fruit juices and baked goods are the ones that make you fat.

Complex carbohydrates such as brown rice, wheat flour, beans, lentils, legumes, fruits and vegetables aid in weight loss. Proteins are necessary for increasing muscle mass, and the best low saturated fat natural sources of protein are egg whites and low-fat dairy.

So, it is important to identify the good and the bad calories and include the right foods in your calorie Indian diet plan to make it healthy and balanced.

Well, it must have been heard millions of times by now that the secret to a beautifully chiseled figure is small meals per day rather than 3 heavy ones that all of us usually have. The small healthy meals at short intervals help in boosting up metabolism thereby burning more calories. The basic idea of the Calorie meal plan is the same. We must divide the calories into 6 meals consisting of 3 meals breakfast, lunch, dinner of calories each which comes to a total of calories.

The remaining calories should consist of healthy snacks and beverages that will be spread throughout the day. Try to stick to unprocessed, whole foods such as fresh fruits, green leafy vegetables, whole grains, dairy and poultry for meals as well as snacks.

Avoid processed foods, starchy vegetables such as potatoes, cabbage, and cauliflower. You can take calcium and multivitamin supplements along with this diet. In many cases though, a strict diet throughout the day is often ruined due to late night food cravings. Here, I have provided a sample calorie Indian diet plan for weight loss including both vegetarian and non-vegetarian dishes that will help you get an idea of what it ideally looks like and what portions you are supposed to eat.

But it must be kept in mind that this is a generalized diet chart that may or may not suit the requirements of everyone in which case you should consult your dietician to know more about the calorie diet plan.

Vegetarians have a wide range of option in this diet as they can include vegetables, lentils, pulses, cottage cheese paneer and yogurt on their menu as a source of protein, vitamins and nutrients.

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