Tips to lose weight in 10 days
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| Healthy vs Unhealthy diet |
How to lose weight - diet plan for weight loss
- In today's busy and stressful life, keeping yourself healthy and fit is a challenge for everyone.
- The most common reason for being unhealthy is choosing the wrong food and wrong time to eat.
- Nowadays, there are food items around us which are very good in taste but dangerous for health.
- Due to the consumption of such things, today about 13% of the people in the world are troubled by the problem of obesity and this problem is increasing every year.
Problem of over-weight in Indian
- Although India is much better than the rest of the countries in terms of obesity, but our food culture and dietary habits can be a big challenge. For example, Indian foods are rich in carbohydrates and sugar.
- We cannot even imagine that Indian food is complete without potatoes, rice, fried foods and sweets.
- And in the evening if there is no bhujia,namkeen or samosas with tea, then life seems incomplete.
- We can also put pressure on our friends and family to eat too much as a sign of affection, and if they refuse, then we also get angry, such is our tradition.
- But we have never necessarily pursued physical exercise and do not want to adopt, it is no wonder that India is grappling with a growing obesity problem.
How to reduce weight in 10 days | Diet plan for weight loss in 10 days
- Keeping your weight under control is not a big deal, you just need to choose the right food at the right time, if you cannot, then we will tell you how to keep yourself healthy in your busy and stressful life. By choosing food.
- For this you do not need to do anything special because the treasure to reduce your weight and keep you healthy is present in your kitchen.
- All you have to do is to make the diet chart below part of your life and keep your tongue under control.
Weight loss diet plan in 10 days - 10 days best diet plan for weight loss
Day 1:- Best Indian diet plan for weight loss
- Start the first day of the diet plan with egg white and orange juice.
- How will the first day of the diet plan end with chapatti and mixed veg or fish?
08:00 AM Salad with two egg whites or a glass of orange juice
10:00 AM A small apple or half a cup of sprouted pulses or gram
12:00 PM Half a glass of skimmed milk
02:00 PM One chapatti + half bowl mixed dal or half bowl vegetable
04:00 PM A glass of buttermilk or half an apple
05:30 PM Roasted chickpea ½ cup + one cup green tea
08:45 PM Mixed Vegetables Salad One Bowl
09:00 PM 1 Chapati + Half Bowl Mix Veg Vegetable or Fish (100 grams)
Tips Day 1: - Dinner should always be eaten two hours before bedtime.
Day 2:- Best Indian diet chart for weight loss in 10 days
- We will start the second day of weight loss diet with porridge and upma and end with spinach mixed dal.
08:00 AM Oatmeal Upma Half bowl + half bowl green vegetable
12:00 PM Half a glass of butter milk
02:00 PM Half bowl fruit salad
02:15 PM one chapati + mix dal one bowl
04:00 PM Roasted chickpea half cup
05:30 PM Green Tea or Black Tea
08:45 PM Mixed Vegetables Salad One Bowl
09:00 PM One chapatti / roti + half bowl spinach mixed dal
Tips Day 2 : - Always drink a glass of water before half an hour to meal
Day 3:- How to lose weight fast
07:00 AM A glass of lukewarm water + ½ teaspoon honey08:00 AM Two idli + sambar half cup or gram flour cheela one + raita half cup
12:00 PM Half glass skim milk or half apple
02:00 PM Mixed Vegetables Salad one Bowl
02:30 PM One Bread/chapati + 100 gm Fish or Chicken or Half Bowl Vegetable
04:00 PM Dry Fruits (Almond 3 + Cashew 3)
05:30 PM Green Tea or Black Tea
08:45 PM Mixed Vegetables Salad One Bowl
09:00 PM One roti/chapati + half bowl of lady finger / green vegetable
Tips Day 3: - Use less water during meals
Day 4:- Best diet plan for weight loss
- Diet plan for the fourth day of weight loss will start with Aloo Paratha, yummy huh?
08:00 AM One paratha (potato / fenugreek / cabbage) + two spoons green chutney
12:00 PM Half a glass of cream free yogurt or buttermilk
02:15 PM Mixed Fruit Salad or Mixed Vegetables Salad a bowl
02:30 PM A chapatti + one bowl mixed dal
04:00 PM Sprouted Pulses Salad 1 cup
05:30 PM Half a cup less sugar coffee
08:45 PM Mixed Vegetables Salad One Bowl
09:00 PM A chapati + carrot and beet vegetable half bowl or fish (100 grams)
Tips Day 4: - Drinking water half an hour before and 1 to one and half hour after eating is good for digestion.
- Also read:- Difference between Cardiac and Non Cardiac chest pain
- Read:-About Heart attack , causes, symptoms, prevention and treatment
- Also read:- Diet after heart attack
- Also read:- Insomnia causes, prevention and treatment in Hindi
Day 5:- Balanced diet chart for weight loss
07:00 AM A glass of lukewarm water + a spoonful of honey08:00 AM Gram flour cheela one + raita half cup
12:00 PM One of an apple / pomegranate / pearl / orange /
02:15 PM Mixed Vegetables Salad One Bowl
02:30 PM A chapati + gram vegetable half bowl or moong dal half bowl
04:00 PM One cup boiled sprouted pulses
05:30 PM One Cup Green Tea or Black Tea
08:45 PM Mixed Vegetables Salad One Bowl
09:00 PM Half bowl brown rice or boiled rice + kidney beans one bowl
Tips Day 5: - Eat food comfortably and chew it properly, it strengthens digestion and also helps in reducing weight.
Day 6:- How to lose weight at home in Hindi | Diet plan for weight loss at home
08:00 AM One cup Poha + Raita Half cup or two egg white
12:00 PM Coconut water or a glass of mixed fruit juice
02:15 PM Mixed Vegetables Salad One Bowl
02:30 PM Half cup brown rice + half bowl fenugreek / moong dal + half bowl mixed vegetables
04:00 PM Eat half an apple
05:30 PM Half a glass butter milk
08:45 PM Mixed Vegetables Salad One Bowl
09:00 PM One chapati + lady finger one bowl or fish curry (100 grams)
Tips Day 6: - How much water should you drink? Drink at least 8-10 glasses of water a day.
Day 7:- Weight loss diet plan for vegetarian and non vegetarian
- Today, Yummy Cheese and Chicken is included in the diet plan for your lunch.
08:00 AM A cup of poha + raita half cup or a cup of oatmeal
12:00 PM A small bowl of cream free yogurt
02:15 PM Mixed Vegetables Salad One Bowl
02:30 PM A chapati + paneer curry (100 grams) or chicken curry (100 grams)
04:00 PM One cup boiled gram
05:30 PM Green Tea or Black Tea 1/2 Cup
08:45 PM Mixed Vegetables Salad One Bowl
09:00 PM A chapati + half bowl of carrot and beetroot vegetables
Tips Day 7: - It is better not to eat much food together, eat in pieces 6-7 times a day, it will not only reduce weight but will also increase digestive power.
Day 8:- Diet plan to lose weight
07:00 AM A glass of lukewarm water + a lemon08:00 AM Mixed sprouted dal a bowl
12:00 PM A medium sized apple
02:15 PM Mixed Vegetables Salad One Bowl
02:30 PM One millet bread + one bowl of fenugreek
04:00 PM Papaya one slice + one glass buttermilk
05:30 PM Half a cup of coffee (with less sugar)
08:45 PM Mixed Vegetables Salad One Bowl
09:00 PM Half bowl brown rice or boiled chal + 100 grams of fish or one bowl of mixed lentils
Tips Day 8: - Use coconut water instead of packed energy drink.
Day 9:- Diet chart for weight loss for femal
07:00 AM A glass of lukewarm water + a lemon08:00 AM One gram flour cheela + raita half cup
12:00 PM Coconut Water (One)
02:15 PM Mixed Vegetables Salad One Bowl
02:30 PM One Roti + One Bowl Spinach Dal + Half Bowl Bitter Gourd Vegetable
04:00 PM Half an apple or a glass of buttermilk
05:30 PM Green Tea or Black Tea 1/2 Cup
08:45 PM Mixed Vegetables Salad One Bowl
09:00 PM One roti + one bowl gourd vegetable + half bowl curd
Tips Day 9: - Include fruits which have less sweetness in the food such as apple, papaya, pear, etc.
Day 10:- Fast weight loss diet plan
07:00 AM A glass of lukewarm water + a spoonful of honey08:00 AM One paratha (potato / fenugreek / cabbage) + two spoons green chutney
12:00 PM A small bowl of free yogurt
02:00 PM Half bowl fruit salad
02:30 PM Half cup brown rice + half bowl fenugreek / moong dal or half bowl mixed vegetables
04:00 PM Half a glass butter milk
05:30 PM Green Tea or Black Tea
08:45 PM Mixed Vegetables Salad One Bowl
09:00 PM One chapatti / roti + one bowl of spinach dal + half bowl bitter gourd vegetable
Note: - You can list the food given above according to the ingredients or availability in your kitchen.Tips Day 10: - At least three times a week, take time to exercise.
- According to the list, if you feel hungry in the middle of following the diet, then you can use some roasted gram or puffed rice.
Important tips: - Use saturated fat occasionallySome examples of saturated fat - List of high saturated fat that should be avoided for healthy living: -
- Ghee
- Butter
- Meat fat
- Cheese
- Cream
- Coconut oil
- Palm oil etc.
Note: - The fat in fish is rich in omega 3 fatty acids, which is very good for health, especially for the heart.Now the question comes that if saturated fat is not used, then what oil should be used in the food which is better for both taste and health. So we tell you about some cooking oils which are better for every category like: -
6 best eating oils - 6 healthiest cooking oils to stay fit & healthy
- Olive oil
- Sunflower oil
- Safflower oil
- Soybean oil
- Peanut oil
- Rice bran oil
Olive oil
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| olive oil |
- Olive oil is rich in monounsaturated fat called oleic acid. This fatty acid has many beneficial effects so it is a healthy option for cooking.
- Olive oil is considered very beneficial for the heart.
Sunflower oil
- Healthy cooking oil should be rich in monounsaturated fat , which is found in plenty in sunflower oil.
- Sunflower oil is very light and easy to digest. Sunflower oil also has properties that can help prevent constipation and strengthen the digestive system.
- Monounsaturated fat proves beneficial in reducing heart disease and cholesterol.
Safflower oil
- The unsaturated fatty acids are found in plenty in safflower oil.
- The special thing about its taste is that it combines well with all types of dishes.
- Monounsaturated fats can be heated to higher temperatures than many other cooking oils.
Soybean oil
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| Soybean oil |
- Soybean oil contains mostly polyunsaturated fats , lowers cholesterol levels and also reduces the risk of heart disease.
- This oil is rich in omega 3 fatty acids which are very beneficial for the heart.
- Soybean oil is rich in vitamin K, which can also help maintain bone firmness and reduce the risk of fractures.
Peanut oil
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| Peanut oil |
- Peanut oil is high in monounsaturated fat and low in saturated fat, which helps reduce heart disease and cholesterol.
- Peanut oil is sometimes applied to the skin for arthritis, joint pain, dry skin, eczema and other skin diseases.
Rice bran oil
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| Rice bran oil |
- Rice bran oil can make our immune response effective, which is most important to protect against bacteria, viruses and other disease causing organisms in our body.
- Rice bran oil can reduce the risk of heart disease by improving cholesterol levels.
Unhealthy food items that should not be eaten - 14 Unhealthy food that should be avoided to lose weight
Foods to avoid for better health :-
- Saturated fat
- Red Meat
- Soda
- Cold drinks
- Packed energy drinks
- Fried things
- White rice bread
- Pizza
- Alcohol
- Whole milk yogurt
- French Fries
- Fried Chicken
- Ice cream
- Potato Chips etc.
unhealthy foods that should be avoided
- Read more: What to eat after a heart attack
- Read more : - Identification of heart related chest pain and non-heart related chest pain
- Read more: - Causes, symptoms, prevention and treatment of heart attack
- Read more : -_ Insomnia or sleeplessness, cause prevention and treatment
Causes of obesity or overweight
6 main causes of weight gain - 6 causes of obesity or overweight- Unhealthy Foods
- Physical inactivity
- Stress
- Insomnia or sleeplessness - Insomnia or Poor sleep
- Weight gain due to diseases - Obesity due to disease
- Weight gain due to drugs - Obesity due to Medication
1. Foods (Overeating and Unhealthy foods)
- We consume more calories and do less activity which is causing more weight i.e. eating more and work less.
- The food environment around us is becoming the most common cause of obesity. There is a stock of fried things and junk food around us, which we consume, that is the main reason for increasing weight nowadays.
healthy versus unhealthy food
2.Physical inactivity
- Physical activity obviously affects heart disease and other serious diseases besides weight gain.
- Less active and less fit people are at greater risk of weight gain, heart disease, high blood pressure, and type 2 diabetes.
- Your fitness depends on your physical activity and food choices.
3. Stress
- In today's busy life, everyone is suffering from some kind of stress which is becoming a common cause of weight gain.
4. Insomnia or sleeplessness
- A lot of studies have also shown that the less people sleep, the greater the likelihood of weight gain or obesity. Because the hormones released during sleep control the appetite, use the calories present in the body.
5. Obesity due to other diseases
Such as Cushing's Disease And Hypothyroidism etc.6. Obesity due to Medication
Weight gain is also due to medicines used in many diseases such as stress relieving drugs, diabetes medicines and steroids etc.Complications of obesity
Many types of diseases have been found to occur due to obesity, some of which are fatal for life -- Type 2 diabetes
- Heart Disease - like Heart Attack , Unstable Angina etc.
- High blood pressure
- High cholesterol
- Breathing problems
- Joint pain problems - Arthritis
- Sterility - Infertility
- Stroke / paralysis
- Fatty liver disease
- Insomnia etc.
What is obesity? - How to calculate BMI (Body Mass Index)
- Through body mass index we get to know that we are not getting obese and if it is happening then how dangerous it is for us.
- Body mass index depends on the length and weight of our body.
Body Mass Index Chart (BMI)
| Body Mass Index (BMI) | Weight Status |
| Less than 18.5 | Underweight |
| 18.5 – 24.9 | Normal weight |
| 25.0 – 29.9 | Overweight |
| 30.0 plus | Obese |
BMI = weight (in kg) / height(meter)2
Example: - If someone weighs 75 kg and has a length of 1.6 meters, his BMI will be 23.4-
BMI=75 / 1.6*2 = 23.4
- Also read:- Difference between Cardiac and Non Cardiac chest pain
- Read:-About Heart attack , causes, symptoms, prevention and treatment
- Also read:- Diet after heart attack
- Also read:- Insomnia causes, prevention and treatment in Hindi
Bottom line-
In today's time, obesity or weight gain is becoming very common but to control it and keep ourselves fit is not so difficult as we have understood it. All we have to do is include healthy foods in our food list and promote physical activity.
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2 Comments
how to lose belly fat?
ReplyDeletekindly let me know about some exercises to lose belly fat
ReplyDelete