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Ratis darling hubby wrote a very thorough article here about fitness. Making us girls acquainted with the point
of view of the opposite sex. We all were totally impressed and agreed to every word he said. So lets take the same thought a little further.
To stay fit and maintain your shape a regular workout helps a lot. But when it comes to losing weight and getting back in shape, a regular workout or exercise
routine wont suffice. You will have to take it a step further and take care of your diet in order to lose weight. Even the gym instructors would tell you so. Exercise
and diet are the two sides of a coin. You cant achieve weight loss with just one of them. A regular exercise routine and a healthy diet is your route to salvation.
Im following a Indian diet myself by a leading dietician. Me, my cousin, some of her friends and a lot of people I know have taken diet from this dietician. And we
all have lost a considerable amount of weight to say the least.
You must be thinking that the diets given by the dieticians are personalized then how can we all follow the same diet routine with our different weights and blood
groups. For starters, he doesnt gives the diet according to the blood group. Though, generally the diets given by dieticians are personalized. I have noticed a
similarity In the diets given to me and others. And since now, that I know his diets are universal. Id want YOU, Ratis lovely readers to reap its fruit as well.
When I first went to this dietician, he told me to get some blood tests done. Like thyroid checkup, blood sugar, serum insulin in my case since I have PCOD. So its
just not about losing weight but getting to know the underlying reason of piling on the kilos. In my case it was increased serum insulin levels. But in my cousins
case all her tests were ok, she was gaining weight because of her erratic routine and the junk food she so loved. So if you think that you are doing everything right
but still gaining weight, the first thing you should be doing is finding the underlying reason for it.
First things first, If everything with you is fine your weight gain is due to lethargy, wrong dietary habits and erratic routine. So When u go on a diet make sure that
whatever plan u follow it must be timed right as well. You must wake up latest by 8:00 ( thats for the late risers, even I used to wake up by 10 or 11). This is the
most important thing in your routine because the body has its own clock and you shouldnt mess with it.
This diet is split in 4 weeks period with the diet changing every week.
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Before starting the diet weigh yourself and write it down somewhere. This way you know where you started and you feel good to see the scales going down.
Some things you need to follow this diet:
1.
2.
3.
4.
5.
6.
Week 1
8:00 am (as soon as you wake up) 2 glasses of methi seeds water ( soak 1tsp of methi seeds in 2 glasses of water. Strain out the methi seeds and drink the water.
Helps a lot in water retention and bloating) 5 soaked almonds with the skin. 1 kali mirch u dont have to chew it just swallow it down.
9:00 am 1 toast (brown bread) with amul lite butter / hung curd dressing/ salad and chutney
11:30 am one fruit of your wish
1:30 pm A small plate of salad before starting the meal. The fibers in the salad fills u up which in turn prevents false hunger that makes u overeat.1 bran chappati
(mix wheat flour and wheat bran in equal proportions.) with 1 bowl ( normal sized katori ) of dal. Generally at my place dal is cooked at night so I used to store the
dal made at night for the other days lunch, u can do the same.
5:00 pm 1cup of milk or tea with 2 biscuits(just marie, no other biscuits)/ 1 small bowl bhuna channa/ 1bowl popcorn ( not the buttery act 2 ones but air popped
popcorns without the butter)
7:30 pm A small plate of salad before starting the meal. 1 bran chappati with 1 k vegetable ( any vegetable not rajmah, channa or kadhi)
8:30 pm one fruit of your wish
Also Read: 10 Golden Rules to Weight Loss
When this week ends, weigh yourself again. Im sure u must have lost weight. I lost 1.8kgs in the first week itself. U lose the max in this week because you lose all
the water weight and the bloating is gone. The further weeks you are surely going to lose weight but it wont be this much.
Now to the next week.
Week 2
8:00 am (as soon as you wake up) 2 glasses of tulsi leave water ( soak 5 tulsi leaves in 2 glasses of water. Strain out the leaves and drink the water.) 5 soaked
almonds with the skin. 1 kali mirch.
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9:00 am 1 toast (brown bread) with amul lite butter / hung curd dressing/ salad and chutney
11:30 am one fruit of your wish
1:30 pm A small plate of salad before starting the meal. 1 sandwich (2 brown breads with paneer filling, if you are a vegetarian and egg whites, if you are a non
vegetarian.)
5:00 pm 1cup of milk or tea with 2 biscuits
7:30 pm A small plate of salad before starting the meal. 1 bran chappati with 1 k vegetable (this week you can take rajmah, channa or kadhi )
8:30 pm one fruit of your wish
This week I lost just .9kgs
Week 3
8:00 am 2 glasses of methi seeds water. 5 soaked almonds with the skin. 1 kali mirch.
9:00 am - 1 glass of milk and a fruit
11:30 am one fruit of your wish
1:30 pm 1 bran chappati and any vegetable
5:00 pm 1cup of milk or tea with 2 biscuits/ 1 small bowl bhuna channa/ 1bowl popcorn (not the buttery act 2 ones but air popped popcorns without the butter)
7:30 pm 3 pcs steamed or roasted chicken or fish + salad (non vegetarians)
Any one of the following for vegetarians:
1. 1 bowl dal .+ 1 bowl curd + salad
2. 1 bowl veg + 1 bowl curd + salad
8:30 pm one fruit of your wish
Week 4
8:00 am - 2 glasses of methi seeds water. 5 soaked almonds with the skin. 1 kali mirch.
9:00 am - 1 glass of cold coffee and a bb toast
11:30 am one fruit of your wish
1:30 pm This week you have a lot of options which you can take alternatively.
1.
2.
3.
4.
5.
5:00 pm - 1cup of milk or tea with 2 biscuits/ 1 small bowl bhuna channa/ 1bowl popcorn (not the buttery act 2 ones but air popped popcorns without the butter)
7:30 pm 1 bran chappati and 1 bowl vegetable.
8:30 pm one fruit of your wish
By the end of the month you will definitely lose 3-6 kgs I lost 4.3 kgs in a month with PCOD. Im sure u can do better.
He also gave me some really good gyan as well. According to him when on a diet your social life wont stop but you can still manage your weight without locking
yourself at home. Some pointers for it. :
1. When you go out with friends try to have your lunch or dinner at subway. The healthiest option out there. Take a veggie delite sub in brown bread and eating
out wont harm your diet and weight at all. Tell them not to put mayo in it though.
2. If you dont have a say in the place of eating then make your choices sensibly. If you go to eat Chinese have rice rather than noodles. Order stir fried veggies
instead of Manchurian. And control your proportions. Dont take fried starters. Avoid those thick soups they are no good.
3. When going out just pick 2 fruits before sitting in the car and eat it on your way to the venue. When you are already a little filled before going out. Your
somewhat filled stomach helps your mind take the right decision.
4. If eating Indian, order tandoori chappati rather than butter naan or parantha. Take less gravy since it is the most fattening.
Even if you dont want to lose weight keep these points in your mind and you will be able to maintain your weight easily.
So go on a diet now and get your svelte figure back.
P.S.: 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. Thanks, and I hope I get to write here in future as well.
By Priyanka
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I am starting this plan from tomorrow itself. Thank you Priyanka. -Rati:)
Image Sourec 1, 2 and 3
I have started a thread on weight loss challenge where we would be updating our daily intake. Writing our meals would keep us disciplined and since there would be
others who would be reading about your challenge, the chances of cheating would be less. So join in for the One Month Weight Loss Challenge. Those who have
not registred in forums, you may do it now. It takes less than a minute to register.
Tagged as: 4 week diet loss, best weight loss diet, diet chart, diet plan, diet plans, free diet plan, loose weight, PCOD, weekly diet chart, weight loss, weight loss
diet, weight loss diet chart for men
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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.
Anyone who is willing to follow the plan may join in.
Reply
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Actually I read the first line and got so eager that I jumped to the actual diet plan. So
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One of my friends was following that diet and god it was awful.. living on onion roti one day, then fruits without salt the other and panner diet for
another 2 days.. god i can never do that..
Even im addicted to the bran rotis now, not had a normal chappati from dont know how long.. but if im out or sumthing *touches wood first* havent
experienced consti****** ever..
You know sometimes when you stay out the junk food and the lack of vegetables in diet and the heavy food you get from outside could also become
one of the reason for const*****..
no offence its just what i think..
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digestion, heartburn or symptoms of indigestion.Has antioxidants. 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.
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Reply
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wish me luck
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HEY PRIYANKA is it important to take methi seed water can i replace it with tulsi water 4r d 4 weeks :/
Reply
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Hi. I was emotional eating and knew what is good food for me but off late due to stress I ate like a rebel n put on 4 kgs. Thanks I will try your diet plan. Cudnt
get up early coz slept late now I will rectify it. Thanks.
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I really liked ur article n found it v useful.i ll b strtg ur diet frm tom morni m a regular gymer and try to eat only healthy food.bt nvr got results as
compared to my routine.I ve got tonned no doubt bt nt lost weight more than 1kg or 2kgs in 1yearso sometimes feel v disapponted.Bt with the help of ur
diet i might get results .i really wish to loose 3-4kgs atleast.
Thanks for ur artcile n plz keep writing
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Hiiii priyanka i m goning to start ur diet chart..but i want to know can i have 1 or 2 cups of green tea with lemon in between this
diet.please reply me soon.
Reply
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A glass of milk, 3-4 soaked/ skinned almonds/ pinch of black pepper powder / pinch of Cinnamon powder and honey. Blend and have it in the morning.
Most of the ingredients here are essential for weight reduction, does combining it all help further.
I am insulin resistant too have tried my hand at the gym / yoga/ surya namaskars/ swimming, but i have not been able to lose weight at all. Will this help me
?
desperate to lose weight. will start on ur diet hoping it works Plz let me know if there are ne additional precautions i need to take
Reply
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sushmita
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