Indian Diet Plan for Weight Loss for Teenage Girl
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| Diet Chart Weight Loss for Girls Age 17 Year |
Are You Looking For A Diet Chart Weight Loss for Girls Age 17 Year And the Perfect Diet Chart for Weight Loss in a Month? All you need to do is start a proper diet plan that you will understand by the end of this blog. But considering your Indian food culture and eating habits, Dieting For Weight Loss can be a rare challenge for you. For example, the typical Indian diet is high in carbohydrates and sugar - we eat lots of potatoes, rice, and sweets.
You also love snacks and you can't imagine a day without potato chips and snacks in the package. We put pressure on our friends and family to eat more as a sign of hospitality and affection. Most importantly, you never accept physical exercise as necessary. This is not surprising given that India is grappling with the growing problem of obesity.
But good diets are not limited to foreign food cultures. You will find that a healthy diet consists of foods already in your kitchen and you can lose weight by making some changes in your diet.
Understand the science behind weight loss
Weight loss will be followed by fatigue and constant tiredness. Exercising more calories than your body needs helps you lose weight. And when you eat more calories than your body needs, you gain weight. To lose these extra kilos you need to eat the required amount of calories and burn the required amount of calories. Experts say that this combination is suitable for weight gain or loss. You can see how many calories your body needs per day depending on your age, weight, and height on this website Calorie Calculator.
Also, just how many calories your body needs is not enough. E.g. Four samosas (600 calories), two slices of pizza (500 calories) and two rose berries (385 calories) maybe your body needs 1500 calories daily, but these unhealthy food choices can also lead to health problems like high cholesterol and high blood sugar. In order to lose weight in a healthy way, you also need to make sure that your diet is balanced which means it provides all the nutritious food needed for good health including all food types.
Best Diet To Reduce Weight in 2023
No single food provides the body with all the calories and nutrients it needs to stay healthy. That's why experts recommend a balanced diet that includes micronutrients, such as carbohydrates, proteins, and fats, as well as other vitamins and minerals. A proper diet is one in which you get carbohydrates, proteins, fats, iron, and other micronutrients. It is also important to know how to divide food groups, size portions, and what are the best / ideal times to eat.
7 Days Diet Plan For Weight Loss
There are many options for what to look for in a Best Losing Weight Diet. However, a person's nutritional needs are based on many factors. It can also vary by gender, for example, male dietary requirements are different than females. The region in which you live also plays an important role in your diet plan. In many parts of our country, there are different diets, vegetarian and non-vegetarian diets, and meal preferences are very different.
But, we have combined Indian Food with 7 Days Diet Chart for Weight Loss for Girls aged 17 Years. This 7-day diet plan has less than 1500 calories. It is also a pattern and should not be followed by anyone without consulting an expert.
Day 1:
- Start your day by drinking plenty of water.
- Have oatmeal porridge and dried fruits for breakfast.
- Have a Vegetarian for lunch.
- For dinner, you can eat chapati, dal, and any leafy vegetable.
- 06:30 - Cucumber Detox Water (1 glass)
- 08:00 - Skimmed milk and a cup of oats and dry fruits (25 gms)
- 12:00 - Skimmed milk and 100 gms of cheese
- 02:00 - A bowl of vegetable and fruit salad
- 02:10 - A bowl of dal, a bowl of salad.
- 04:00 - Fruits and buttermilk
- 05:30 - Low-sugar tea (preferably green tea)
- 08:45 - A bowl of salad
- 09:00 - A bowl of dal, any leafy vegetables
Day 2:
- The next day for breakfast takes mixed vegetable chapati and curd.
- For lunch, take some fenugreek vegetables, brown rice, and dal.
- End your day with vegetables and green chutney.
Day 2 Diet Plan Chart
- 06:30 Cucumber detox water (1 glass)
- 08:00 Yogurt (1. 1.5 cups) 2 chapatis filled with mixed vegetables
- 12:00 Skimmed milk and cheese (100 gms)
- 02:00 Mixed Vegetable Salad (1 Kettori)
- 02:10 lentils curry leaves (0.75 cups) fenugreek rice (0.5 ketones)
- 04:00 Half apple and buttermilk (1 glass)
- 05:30 Milk and low sugar (0.5 cups of tea) or black coffee
- 08:50 Mixed Vegetable Salad (1 cup)
- 09:00 Paneer (1 cup) Vegetables and Green Chutney (2 tbsp)
Day 3:
- Take multigrain toast, and skim milk yogurt for breakfast on the third day.
- In the afternoon, have vegetables with paneer and green chutney.
- You end your day by eating half a cup of fenugreek rice and a cup of dal.
Day 3 Diet Plan Chart
- 6:30 Cucumber Detox Water (1 glass)
- 8:00 Skim milk yogurt (1k multigrain toast (2 toast)
- 12:00 Skimmed Milk Paneer (100 gms)
- 02:00 Mixed Vegetable Salad (1 cup)
- 02:10 Roasted vegetables with cheese (1 cup)
- Green Chutney (2 tbsp)
- 04:00 Banana (0.5 short (6 ″ to 6-7 / 8 ″ long)) Buttermilk (1 glass)
- 05:30 Green Tea
- 08:45 Mixed Vegetable Salad (1 cup)
- 09:00 lentil rice (0.75 cups) fenugreek rice (0.5 plates)
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Day 4:
- Start your day with fruit dry fruit and an omelet or yogurt.
- Eat green dal, and okra, for breakfast.
- At dinner, you can eat brown rice chickpeas, and spinach.
Day 4 Diet Plan Chart
- 06:30 Cucumber detox water (1 glass)
- 08:00 Fruit and Dry Fruits Yogurt Smoothie (0.75 glass)
- 12:00 Egg Omelette (1 Serve)
- 02:00 Skimmed Milk Paneer (100g)
- 02:10 Mixed Vegetable Salad (1 plate)
- 04:00 Whole dal cooked (1 cup) Okra vegetable (1 cup)
- 05:30 Orange (any one fruit) Buttermilk (1 glass)
- 08:45 Mixed Vegetable Salad (1 plate)
- 09:00 Spinach Chhole (1 cup) Brown Rice (half a cup)
Day 5:
- On the fifth day, take a glass of skimmed milk and pooja for breakfast.
- In the afternoon eat chapati with low-fat paneer curry.
- End the day with curd, and eggplant or potato vegetables.
Day Five Diet Plan Chart
- 6:30 Cucumber Detox Water (1 glass)
- 08:00 Skimmed milk (1 glass) Pohe (1. 1.5 cups)
- 12:00 Skimmed milk and cheese (100 gms)
- 02:00 Mixed Vegetable Salad (1 cup)
- 02:10 Low-fat paneer curry (1. 1.5 cups) 1 chapati
- 04:00 Papaya (1 cup 1 piece) Buttermilk (1 glass)
- 05:30 Tea with low sugar and milk
- 08:45 Mixed Vegetable Salad (1 cup)
- 09:00 Yogurt (2. 1.5 cups) Aloe vera vegetable (1 cup)
Day 6:
- On the sixth day, you can have Idli and Sambar for breakfast.
- For lunch, have chapati with curd and eggplant or potato veg.
- At the end of the day, eat gram vegetables and okra, and 1.5 chapatis.
Day Six Diet Plan Chart
- 6:30 Cucumber Detox Water (1 glass)
- 08:00 Mixed Sambar (1 cup) Idli (2 idlis)
- 12:00 Skimmed milk and cheese (100 gms)
- 02:00 Mixed Vegetable Salad (1 cup)
- 02:10 Yogurt (2. 1.5 cups) Any vegetable (1 cup)
- Roti (1 Roti / Chapati)
- 04:00 Fruits (anyone) Buttermilk, (1 glass)
- 05:30 Milk and low-sugar coffee (half cup)
- 08:45 Mixed Vegetable Salad (1 cup)
- 09:00 Whole dal cooked (1 cup) Any vegetable (1 cup)
Day 7:
- On the seventh day, start with gram flour and green garlic chutney.
- Eat rice and spinach vegetables and chapati for lunch.
- End the day with low-fat cheese curry and chops.
Day 7 Diet Plan Chart
- 6:30 Cucumber Detox Water (1 glass)
- 08:00 Besan Poli (2 Poli) Green Garlic Chutney (3 tbsp)
- 12:00 Skimmed milk and cheese (100 gms)
- 02:00 Mixed Vegetable Salad (1 cup)
- 02:10 Spinach (1 cup) Brown Rice (half a cup)
- 04:00 A small apple buttermilk (1 glass)
- 05:30 Tea with less sugar and less milk.
- 08:45 Mixed Vegetable Salad (1 cup)
- 09:00 Low-fat paneer curry (1 cup)
Vegetarian Diet Plan for Weight Loss in 7 Days
- Here's how to put one together for use with your diet
- When creating a diet plan for weight loss, you need to make sure that it is balanced to ensure that you get all the nutrients. Be sure to include the following ingredients in your diet.
1: Carbohydrates (Carbohydrates In English)
Carb is the main source of energy for our body. And half of the calories you get every day comes from carbs. So, it is important that you choose the right carbs in your diet. Carbs like flour bread biscuits white rice contain high sugar and it is bad for your body. Instead, opt for complex carbs that are high in fiber and rich in nutrients compared to these simple carbs. These types of carbs are slow to digest and keep your stomach full for longer. And so on
This is the best option for controlling your weight. Brown rice, millet, and oats are the best alternatives to complex carbs.
2: Diet Chart Weight Loss for Girls Age 17 Years with Protein
Unfortunately, our Indian diets are low in protein and that is why most Indians fail to meet their daily requirement of protein. This is not to be overlooked as proteins are essential for the body's tissues, muscles, cartilage, and skin as well as for pumping and forming blood. A high-protein diet can also help you lose weight, as your body consumes more energy to digest the protein which causes you to burn more calories.
About 30% of your daily diet should consist of protein in the form of whole dal, cheese, chickpeas, milk, leafy vegetables, eggs, etc. Every meal should include protein-rich food.
3: Diet Chart Weight Loss for Girls Age 17 Years with Fats
Fats are a food group that has a bad reputation in our daily diet. Your body needs fats because they synthesize hormones, store vitamins, and provide your body with the energy it needs for daily activities. Many experts say that 20% of your diet should be healthy fats. Using a mixture of different oils including polyunsaturated, monounsaturated, and omega-3 fatty acids, olive oil, rice, oil, mustard oil, soybean, sesame, sunflower, and peanut oil. Also, limited amounts of butter and ghee are good sources of fats. But you should avoid potato chips or trans fats in such packaged foods altogether.
4: Diet Chart Weight Loss for Girls Age 17 Years with Vitamins and Minerals
Diet table for weight loss in 2022: Vitamins A, E, B12, D, Calcium, and Iron are essential for the body as they help in metabolism, nerve, muscle function, bone maintenance, and cell production. Minerals derived mainly from fruits, meat, and fish can be found in dried fruits, oilseeds, fruits, and green leafy vegetables. Most experts recommend consuming 100 grams of greens and 100 grams of fruits daily.
The next few habits along with a balanced diet will help you stay healthy
Eat fewer 5-6 meals a day: Instead of three large meals, eat three meals a day and three snacks a day. Regular intervals between your meal times reduce acidity and bloating and also help reduce the intensity of hunger. Get rid of junk food by choosing healthy and healthy snacks.
Make dinner early: Indian society makes dinner very late compared to other countries in the world. Your metabolism is low at night, so late dinner can lead to weight gain. Experts recommend that you have the last meal of the day between 8 and 9 pm.
Drink plenty of water: Does drinking more water help you lose weight? Water is a zero-calorie drink. Also, drinking a glass of water helps reduce the intensity of your hunger. To lose weight you should drink six to eight glasses of water daily.
Eat plenty of fiber-rich foods: Every person needs at least 15 grams of fiber from their daily diet, as it is beneficial for their digestion and heart health. Oats, lentils, flax, apples, and broccoli are some of the best sources of fiber.
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