Today I have brought the Diet Chart For Weight Loss for all of you, you can download it from the link given below.
Obesity is the biggest problem for any person, no one wants his weight to increase. That’s why everyone keeps searching on the internet, although no good way can be found.
| Language | English |
| Pages | 5 |
| Size | 636 KB |
| Source | PDFNOTES.CO |
Every person in the whole world wants that his weight should be waist, but this is not possible, due to eating more food and not following the diet, his weight increases.
Losing weight is a very difficult task. You can increase your weight because it is a very easy task. But you cannot reduce your weight easily, but if you follow a good diet, then your weight can be reduced in 4 weeks.
That is why today we are going to share a 4 weeks diet chart with all of you, with the help of which you can easily reduce your weight within four weeks.
In this chart, you will be told which food to eat when, that is, Morning, Noon, Evening, Night Schedule will be told. Click on the link below to download the complete diet chart.
4 Weeks Weight Loosing Diet Plan
| Week 1 | Diet Plan |
|---|---|
| Early morning | 10 ml Amla juice + 3-4 walnuts and almonds mix. |
| Breakfast | 2 medium dal paranthas (made from leftover dal if any) + 1 bowl low-fat curd / 2 Ragi veggies paddus with peanut chutney / 2 small and fluffy vegetable pancakes / 2 paranthas + 1 bowl vegetables raita / Paneer and vegetable rice bath (from leftover rice) + 1 bowl curd / 2 idlis with sambhar |
| Mid-morning | Amaranth seeds chikki / 3-4 dry fruits / 1 bowl cut fresh fruits of choice |
| Pre-lunch | 1 bowl sprout salad / 1 bowl grilled chicken or fish salad |
| Lunch | 1 bowl millet and dal khichdi + 1 bowl mixed vegetable kadhai / 2 multigrain roti + 1 bowl non-veg subji or egg bhurji +1 glass of spiced buttermilk / 2 vegetable millet uttapams + 1 bowl sambhar. |
| Snack | 1 cup spiced boiled corn or 1 corn on the cob + 1 cup coffee, tea or green tea/ 1 Fruit of choice / 1 glass whey protein drink |
| Dinner | 1 bowl vegetable and mixed seeds salad + 2 multigrain roti + 1 non-veg subji or dal of your choice / 1 bowl red or brown rice + 1 bowl mix veg sambhar + 1 egg bhurji. |
| Post-dinner (if you are up late) | 1 glass warm milk. |
| Week 2 | Weight Loss Diet Plan |
|---|---|
| Early morning | 10 ml wheatgrass juice + 5 to 6 almonds and walnuts |
| Breakfast | 2 medium vegetable uthappam with sambhar / 1 bowl vegetable dalia upma + chutney / 2 medium paneer, oats and ragi dosa with sambhar / 1 bowl fruit, flaxseed and oats porridge / 1 bowl red rice or brown rice pulse-mixed pongal + 1 bowl sambhar / 1 sprouted red rice poha + 1 glass vegetable juice of choice |
| Mid-morning | 1 glass Whey protein shake with milk / assorted fruit platter / Trail mix/Tender coconut juice with the malai. |
| Pre-lunch | 1 bowl minestrone soup with more veggies and less of pasta. |
| Lunch | 2 multigrain roti + 1 bowl vegetable subji / non-veg subji + 1 bowl boiled pulse chaat (rajma, chana, black chana, green moong etc) / 1 bowl red or brown rice + 1 bowl mixed vegetable subji + 1 vegetable egg omlette. |
| Snack | 2 multigrain flour khakras / 1 fruit of your choice + 1 cup green tea / Trail mix with mixed seeds. |
| Dinner | bowl vegetable brown rice basmati chicken biryani/ vegetable pulao + 1 bowl vegetable raita + 1 bowl vegetable or chicken salad of choice / 1 bowl steamed red rice + 1 bowl mixed vegetable sambhar + 1 bowl non-veg / vegetable subji + 1 bowl salad of choice / 2 multigrain roti + 1 bowl mixed spiced dals / fish curry + 1 bowl curd. |
| Post-dinner (if you are up late) | 1 glass of whey protein shake if missed during snack or simply a glass of warm milk. |
| Week 3 | Diet Plan |
|---|---|
| Early morning | 10 Spirulina or green leafy veggie juice + 1 fruit of your choice |
| Breakfast | 1 bowl vegetable sprout poha with chutney / 3-4 dal paddu with sambhar / 2 oats idli + sambhar / 2 methi parantha with low-fat curd / 2 mixed vegetable adai uttapams + 1 bowl mixed veg sambhar. |
| Mid-morning | 1 fruit of your choice/fistful of Assorted nuts / 2 tbsp of trail mix |
| Pre-lunch | 1 bowl sprout salad of choice / 1 bowl mixed veggies chunky soup. |
| Lunch | 2 multigrain roti + 1 bowl veg or non-veg (seafood, fish, chicken) subji of choice + 1 bowl of thick dal / 1 bowl red rice + 1 bowl mixed vegetable sambhar + 1 bowl subji + 1 bowl low-fat curd |
| Snack | Til or peanut chikki with 1 cup spirulina and mixed veggie juice. |
| Dinner | 1 bowl fruit and veggie mixed salad of choice + 2 bran rotis (wheat roti or oat bran) + 1 bowl of non-veg subji / 1 bowl red rice or brown rice + 1 bowl dal + 1 bowl curd |
| Post-dinner (if you are up late) | 1 glass of whey protein shake |
| Week 4 | Diet Plan |
|---|---|
| Early morning | 1 fruit of your choice + 3-4 mixed seeds such as watermelon, flax, sesame, melon to name a few |
| Breakfast | Open paneer sandwich with mint chutney / 2 idlis with sambhar / Akki roti with dill leaves and sambhar / 2 egg omelet with 2 whole grain bread slices / 2 multigrain mixed vegetable parathas + 1 glass of vegetable juice of your choice. |
| Mid-morning | 4 walnuts and 2 dates / Fruit of your choice/tender coconut water with malai |
| Pre-lunch | 1 plate of preferred salad with vinegar dressing. Recipe suggestion from blog |
| Lunch | 2 multigrain roti + 1 bowl vegetable subji / non-veg subji + 1 bowl boiled pulse chaat (rajma, chana, black chana, green moong etc) / 1 bowl red or brown rice + 1 bowl mixed vegetable subji + 1 vegetable egg omlette. |
| Snack | 2 multigrain flour khakras / 1 fruit of your choice + 1 cup green tea / Trail mix with mixed seeds. |
| Dinner | 1 bowl vegetable brown rice basmati chicken biryani/ vegetable pulao + 1 bowl vegetable raita + 1 bowl vegetable or chicken salad of choice / 1 bowl steamed red rice + 1 bowl mixed vegetable sambhar + 1 bowl non-veg / vegetable subji + 1 bowl salad of choice / 2 multigrain roti + 1 bowl mixed spiced dals / fish curry + 1 bowl curd. |
| Post-dinner (if you are up late) | 1 glass of whey protein shake if missed during snack or simply a glass of warm milk. |
Super