A well chalked out diet plan always helps us stay fit and healthy. Here, I'm sharing my food experiences that I've sorted;out, analysed and worked a plan that not only suited me to stay healthy and fit but also met all the needs of a healthy diet. I usually share this with anyone who talks to me about weight gain and weight loss.;
Always understand your body's needs before you jump into conclusions on a particular diet plan. Everyone is different, so are the needs of the body in terms of food too. I'm a non vegetarian and we eat meat at least twice a week. For a vegetarian, you might want to supplement it with a protein rich food. If your really concerned about weight gain avoid egg yolks and have the white for a while. All my foods are homemade, including sprouts. I don't buy my sprouts usually I make them at home.
Diet Chart.( I'm mentioning timing according to the way I follow, you could schedule as per your needs n call).
5:45am - 1 glass water infused with lime. If you like to take warm water with lemon and home should good too..I usually soak a piece of lime in an infuser bottle with water and drink that.;
6am to 6:40am - I have started to spend this time for a walk and work out (inspired by mom 🌟 Nancy Singh's suggestions on weight loss).
6:40am - 1 glass of water;
7:15 am - one cup milk and about 3 almonds
I usually have my breakfast between 9am and 10am. A hearty breakfast is always recommend.
11:30am - a fruit or half glass juice sugarless or tender coconut water.
1:30pm - lunch includes a bowl of sabzi, either a bowl of vegetable or sprouts salad or 1 phulka n a small bowl of rice.;
3pm - 1 glass chaas. I don't add salt or sugar .it's just watery...
5pm - 1 cup tea.
Usually my son n I we go for a walk and play time in the society's play area. For an hour it sort of works for me like a work out.
6:30pm a fruit or soup (homemade)
8:30/9pm dinner includes sabzi n 2phulka/ 1 phulka+1 bowl salad (Vegetables or sprouts)/ 1glass ragi malt+ 3slices of muskmelon.
I do binge on junk food, but I have started to ensure on limiting the junk food in terms of quantity (again a tip from Nancy's tips). All through the day I consume nearly 3 liters of water. Exclusive of the chaas n juice that I've mentioned. Don't starve yourselves. It's important to go slow and steady. Hope this helps in building your diet chart yourselves.;
Include every kind off food- greens, carrots, cereals, spices, nuts, fruits, specially seasonal vegetables and fruits.