|
 You may be tired of clichés like “health needs to be protected” or “we are what we eat”, but these are the golden rules for life and prosperity, especially today. Nowadays, the general health of people around the world is gradually deteriorating and the way of life is becoming unhealthy. Illness from unhealthy lifestyles spreads across all walks of life, and we exercise on a treadmill to achieve healthy body weight. Due to most of our jobs, we are struggling to lose weight and are now reaching a stage where body weight becomes a major concern. Abnormally high body weight or obesity makes you prone to blood pressure, cardiovascular disease, and diabetes.
With our fast paced life and the tight schedules we follow, it's easy to skip regular exercise for good health. In these cases, a well-planned nutritious diet comes to the rescue. A diet designed to reduce weight and improve health can help you maintain a healthy body weight and help you avoid the deadly, unhealthy lifestyle that is becoming common day after day.
Here's a quick meal plan to help you live a healthy life and lose weight.
Early morning
The diet starts early in the morning, right after you wake up. Start your day with lemon juice and honey mixed well in a glass of warm water. This mixture helps to get rid of harmful acids and toxins produced by the body. As toxins are flushed out of your body, you will feel more energized, refreshed, and more receptive to the nutrients you receive through your subsequent meals.
Breakfast
Breakfast is the most important meal of the day. Having a full breakfast is important as this is when your body's metabolism works best. If you ate the right breakfast, you are less likely to eat unhealthy foods that day. For the perfect nutritious breakfast, choose one or two of the following:
- egg whites omelet (2) and 2 slices of gray bread
- milk (skimmed) with cornflakes, oats or wheat bran
- fruit salad, sprouts or smoothies made from low-fat yogurt with a teaspoon of wheat bran or oats
- vegetable poha or apma
- milk cheese and 2 slices of gray bread
It is important to eat at short intervals and not starve. Healthy small meals at regular intervals help you stay full and prevent you from getting sick later. Hence, you need to plan for healthy snacks in the middle of the morning or before lunch. Drink black coffee before lunch as it helps boost your metabolism.
Dinner
At lunch, which is one of the biggest meals, it's important not to overeat. Calculate your portion accordingly and choose one of the following options for your meal:
- 200 g boiled or fried chicken or soy meat with half a bowl of brown rice or one chapatti.
- boiled dal with salad and half a bowl of brown rice, or one to two chapatti
- vegetable dahlia
- add 100 g of probiotic cottage cheese to your meal. This promotes proper digestion.
Evening snack
The evening hunger pangs are the most important and this is the time when we are drawn to unhealthy snacks, fast food, or other ready-to-eat foods. Some of the helpful options you can choose from are listed below.
- eat citruses and they will relieve you of hunger
- green tea with light biscuits.
- boiled channa can be made into a salad, filling well and is a healthy snack.
Dinner
Remember to eat your dinner like a beggar, and carefully study the amount and nature of your food. You can choose one or two of the following options.
boiled soy and salad soup
soup with 3 boiled egg whites and vegetables
chicken or tuna salad
boiled dal
vegetable dahlia
As a meal before bedtime, you can drink 150-200 ml of skim milk.
In addition to this diet, it is important to remember the following points of a healthy lifestyle:
1. Avoid heavy dinners and eat 3-4 hours before bed.
2. Replace sodas with coconut water, vegetable soup, or full-fat milk.
3. Drink 2-3 liters of water every day.
4. Fiber is great for weight loss: consume raw fruits, vegetables, etc.
5. Avoid simple carbohydrates, but complex carbohydrates are not bad for you
6. Don't skip meals
7. Avoid baked goods
8. Substitute chicken tikka with chicken salami.
Follow this diet for quick weight loss. However, check with your doctor before embarking on weight loss.
Denial of responsibility:
The opinions expressed in this article are those of the author. The site is not responsible for the accuracy, completeness, suitability or reliability of any information in this article.
Kardopolova M. Yu.
|
