Home Weight Loss 1500 Calories Indian Weight Loss Weight loss program Plan PDF

1500 Calories Indian Weight Loss Weight loss program Plan PDF

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1500 Calories Indian Weight Loss Weight loss program Plan PDF

ny people struggle to shed extra pounds. They struggle their hands at every food regimen available online or from other people’s advice. Yet people fail miserably or might shed extra pounds and the load bounces back. This results in frustration and other people altogether stop trying their best to shed extra pounds. So then what’s the answer?1500 Calories Indian Weight Loss Weight loss program Plan PDF.

Reducing weight may appear a tough task. But in point of fact, it’s an easy process. You would like proper guidance from a licensed skilled, your determination, and a way of life modification. A licensed skilled will very smartly calculate the calories you burn throughout the day by noting your activities.

How To Calculate Calorie Requirement?

The whole consumption of calories relies on the activity you perform in addition to your existing weight and your height. There must be a gradual reduction within the calories you devour. The composition of food must be such that they supply high protein, moderate carbohydrate, and low fats. The caloric intake must be such that it doesn’t manifest any dietary deficiencies and yet helps to shed extra pounds. A 1500 calories food regimen plan is best to begin with and could be step by step reduced as per your requirements.

Composition of 1500-calorie food regimen plan

  • Calories: 1500 kcals
  • Carbohydrates: 60 % of total calories
  • Proteins: 15- 20% of total calories
  • Fats: 20 – 25 % of total calories

Weight Loss Food List

Cereals and millets are low in glycaemic index, high in fiber, and moderate in carbohydrates. Low GI carbohydrates help to shed extra pounds, prevent blood sugar spike, and manages insulin resistance. You may include whole wheat flour, oats, brown rice, quinoa, bajra, jowar, nachni, sama, varai, or foxtail millet.

Dal and pulses are good sources of proteins. If consumed together with cereals, they supply all essential amino acids to the body. The proteins assist in constructing muscles, losing fat, and having a lean body. The proteins have high satiety value, prevent binge eating, keep you full for longer, and aid weight reduction. Include dals, pulses, sprouts, soy, and its products.

Milk and its products are high in proteins, and moderate in fats and carbohydrates. They’re high in PUFA, calcium, and phosphorus. Milk provides nearly all of good-quality proteins and calcium to vegetarians. Include milk, curd, yogurt, low-fat cheese, and paneer or skim milk powder.

Poultry and fish provide first-class proteins that help to construct muscles, lose fat, and aid weight reduction. Eat egg whites commonly and yolk on occasion. Eat lean meat and fish as they’re low in fats. 1 serving of chicken or fish is reminiscent of a serving of milk or soy products, just a few nuts, or protein supplements.

Nuts and seeds are high in MUFA and PUFA, minerals, fiber, proteins, and antioxidants. Nuts are the right snack option for evening hunger or a greater option in comparison with junk food. Include almonds, walnuts, pistachios, dates, sunflower seeds, pumpkin seeds, chia seeds, basil seeds, and flaxseeds. Seeds like methi seeds help to shed extra pounds, lower cholesterol, and maintain sugars and blood pressure.

Fruit and veggies provide the each day fiber within the food regimen. They’re wealthy in vitamins, minerals, and antioxidants. Eat not less than 5 – 6 servings of fruit and veggies each day. Include as many colours of fruit and veggies as u can in your each day food regimen.

The inclusion of visible fat can also be as essential as every other food group. Eat 25 – 30 gms of visible oil in a day. Include groundnut oil, canola oil, rice bran oil, or olive oil in your each day food regimen. List of healthy oils.

A number of spices like cinnamon, turmeric, and ginger also aid in weight reduction.

Foods to Avoid for Weight Loss

  • Refined foods: Refined foods result in insulin resistance, sugar spike, dyslipidemia, and in turn weight gain. Avoid refined sugar, refined flour, or any refined products.
  • High-fat foods: High-fat foods result in dyslipidemia, insulin resistance, PCOS, and weight gain. Avoid junk, deep-fried, creamy, pickled, or canned foods.
  • Alcohol: Alcohol has empty calories. Consumption of alcohol results in fatty liver, increases oxidative stress, disrupts normal hormone metabolism, and results in a pot belly.
  • Bakery products: Bakery products contain saturated fats, sugar, refined flour, and preservatives. All these result in weight gain.

Weight Loss Suggestions

  • Eat small frequent meals. Chew your food properly. 
  • Don’t skip breakfast or every other meals
  • For small hunger devour zero calories food like salad, soup, infused water, lemon water, herbal concoctions, or green tea
  • Add 1 protein source in each of the meals to balance the meals
  • Cereal and pulse combination gives one of the best proteins which might be easily digested and absorbed
  • Drink not less than 2 liters of water each day
  • Don’t drink water with the meals but sip water half an hour before the meals
  • Exercise each day for no less than 30 – 45 minutes with a lightweight to moderate intensity workout to shed extra pounds
  • All the time exercise on an empty stomach within the early mornings or evenings
  • Sleep well. Rest is crucial for recovery.

1500 Calories Indian Weight Loss Weight loss program Plan PDF

Here’s a sample of 1500 Calories Indian Weight Loss Weight loss program Plan.

Before breakfast: 1 tsp soaked jeera with 1 cup water

Breakfast: 1 cup Low-fat milk + 1 cup Daliya or vermicelli with vegetables or moong dal appam with green chutney or 2 medium dosa with sambar

Mid-morning: 1 seasonal fruit (100 -150 gms)

Lunch: 1 cup Salad + 1 Millet Roti or 1 cup Brown rice or 2 Phulkas + 1 cup Vegetable + 1 cup Dal + ½ cup Pulse or sprouts

Mid Afternoon: 1 Glass Buttermilk

Snack: 1 cup green Tea or  Cinnamon Tea + Soaked dry fruit and seeds ( 2 almonds, 2 walnuts, chia seeds, 1 date, 1 dry fig + 1 dry apricot)

Dinner: 1 cup Salad + 1 cup Masala Oats or Masala Quinoa + 1 cup Curd or 1 cup Salad + 1 Chapati + 1 cup Vegetable + 1 cup Curd

Bed-time: 1 cup Warm water with Turmeric and cinnamon powder

Download the PDF Sample 1500 calories Indian weight reduction food regimen plan 

End note

Reducing weight will not be only a process but a way of life modification that pushes you to change into more healthy, lively, and higher. A 1500-calorie food regimen is ideal to kick-start your weight reduction journey. It provides all of the crucial nutrients and prevents any deficiencies. You may step by step decrease the calories further till you reach the goal weight.

 

 

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