Diet Chart for Weight Loss For Men and Women

Diet Chart for Weight Loss – INTRO

Diet Chart for Weight Loss Food is a rich source of nutrients or certain building blocks needed for health and life. Healthy food choices help the body to stay fit and healthy; it improves the ability to do everyday tasks, improves mental ability and overall sense of well being. A Diet Chart for Weight Loss plan provides the body with full energy to function and helps prevent short and long-term illnesses. To ensure a different variety of food we all have to eat mixed meals. Mixed meals include a plate of food consisting of food from at least two or more food groups. These are normally eaten three times a day at breakfast, lunch, and supper. Eating daily mixed meals, of a similar size, is key to having a healthy eating plan  A meal plan provides as a guideline based on daily allowances for different foods selected from certain food groups.  Foods are collected together according to their specific characteristics.

Importance of Diet Chart for Weight Loss

It is a daily struggle. People hire fitness trainers because they want to control overweight. Trainers teach their clients effective and correct movements to complete a workout to lose weight, tone the body, or eventually gain muscle. Too many clients lose their hope altogether because they aren’t seeing results after months and months of hard work. These same clients are often missing a huge aspect of the healthy lifestyle: diet.

Too often, many people are under the view that in order to lose weight, they should follow the diet chart for weight loss plan. they can see results after doing well in either diet or exercise. To free clients of this mindset, have them imagine exercise and diet on opposite sides of a scale. Overcompensating for one means that someone will not get the benefits of the other. Too much diet without doing exercise is great, but the tone and buildup of muscle aren’t happening. On the other side, too much-doing exercise without diet isn’t going to achieve positive results, either. In order to get a certain body style, fit into a certain piece of clothing, or to maintain a current figure, a Diet Chart for Weight Loss must complement the exercise, not compete against it.

Sometimes you pay Rs 2500 a month thinking that the money paid will motivate you to get to the gym. And sometimes, after paying the money, a month goes by and you realize you’ve just visited the gym twice. Maybe you find the gym awkward or maybe you just aren’t getting sufficient time to go there.

However, it is possible to lose that extra weight at home with some simple exercises and by following a good healthy diet. All that you need is some discipline and dedication to have that.

Diet chart for weight loss

Obesity is the most common form of malnutrition across the globe. In India, the most spread of obesity is 12.6% in women and 9.3% in men. This means that 100 million people are obese in India.

“A low-calorie, high-nutrition diet that helps to control weight without compromising the person’s health is thus suggested,” says Bangalore-based nutritionist, Priyanka Aashu Singh, who is with Porter Medical, which is a home healthcare expert.

“There has been a lot of aspects and cry about low carb diets. One must understand that although a low carbohydrate and a high-fat diet (Atkins diet) has been shown to cause weight loss of about 3.4 kg in six months, there has been no significant difference in the weight loss after 13 months when compared to low-fat diets,” Singh said.

Water should be an important beverage and drinks with high sugar content, such as soft drinks and fruit juices, should be avoided or limited. so the diet chart for weight loss will help you in weight management and control.

Based on Research

Mr. Singh said such a diet may lead to constipation due to low fiber consumption and kidney stones. Carbohydrates are not bad as well; however, it must be borne in mind that a high intake of simple carbohydrates from candy, sodas, and pastries will cause weight gain. On the contrary, complex carbs from oats, dal, and Brown rice provide energy and are important for overall health.

Indians have this myth, that 4–5 small meals are a lot of eating in a whole day, but that is not good. On the contrary, the amount of calories you consume in three major meals is a lot for the body to take as compared to four-five small meals.

Now, this kind of meals doesn’t mean a full plate has to be consumed. It simply means to munch a handful of spicy snacks or healthy fruit in between your main meals just to obtain a Balanced stream of energy throughout the day.

Mr. Singh laid out a daily diet chart for us, which is low on calories and high on nutrition:


A protein-rich breakfast is a necessity.

An experiment by the University of Missouri involving 30 overweight females between the ages of 18 and 21 proved that a high protein breakfast led to reduced cravings and they also snacked less on unhealthy foods.

Moong dal parantha sprouted upma or moong with poha, flakes or muesli with fruits and seeds or oats idlis, eggs in different forms, peanut butter sandwich with a glass of milk or fresh fruit juice.

Mid-morning snack

Fruits with buttermilk or green tea. “Green tea increases fat burning and improves physical condition. It can lower your risk of 2 Types of diabetes, the risk of cardiovascular disease and help you lose weight and lessen your risk of obesity,” explains Mr. Singh.


Homemade dal or legumes, roti, veggies with soup and green salad and curd.

Early-evening snack

Protein shakes, seeds, and nuts, veg sandwich or apple and milk. Researchers at Pennsylvania State University regulate a study which proved that nuts such as almonds have anti-cholesterol benefits and hence should be included in your Balanced diet.


Veggies with brown rice and vegetable soup. And you should keep in mind that a light dinner is crucial since the digestive system should get rest at night.

There is no point depriving yourself of food. The mantra is to ‘Eat in moderation’.

Useless ghee or Oil in vegetables, dal, etc. Indian homemade food is the best dietary plan — roti, vegetables, poha,  buttermilk, coconut water are all excellent choices. Moderate amounts of brown rice, controlled portion of ghee on daily basis and once a while homemade fried food such as puri, bhajiya can be tried. These foods give you the energy to your body needs.

Avoid all fast foods, be it Indian or western. Samosas, pizza, donuts are all equally bad. Foods with added Artificial preservative and processed foods that contain a high amount of trans-fats should be avoided.

Home-based exercises

Along with this proper diet plan, a few exercises done regularly at home can help in weight loss and make you more toned too.

Here are a few exercises you can try. Remember that it is essential to warm up as the body and joints need to be ready for these exercises. Warm up and stretching helps to increase the body temperature and the muscles to contract more forcefully and relax smoothly.

Exercise 1: Burpees

The burpee is a full body core training exercise and the ultimate example of functional fitness.

How to do it:

Stand with your feet at shoulders wide and push your hips back. With bended knees, bottom the body into a squat position. Put your hands on the ground in the forwarding of your feet. Jump softly to land on the balls of your feet in a plank position. Jump back. Put your arms over your head and jump. Get into the squat position for the next repetition.

Benefits: This exercise helps in working out the arms, quads, glutes, chest, hamstrings, and abs. Burpees can be done anywhere.

Exercise 2: Mountain Climbers

Mountain climbers are a great overall body exercise. You use your core because you are starting from a plank position. They help in increasing your heart rate and also fire up every muscles group in the body.

How to do it:

Get into the plank position and bring the right knee ahead below your chest. The toes should be just over the floor. Return to the normal position. Do the same with the left knee ahead. Keep changing legs and repeat.

Benefits: Mountain climbers are a whole-body workout. They tone every muscle in the body including deltoids, abdominals, biceps, triceps, chest, obliques, quads, hamstrings, and hip abductors.

Exercise 3: Push Ups

Push-ups are Useful for strengthening the chest and arm muscles.

How to do it:

Getting down on the floor, and set your hands at a distance wider than the shoulder. Look straight ahead and start the push-ups. Repeat as many times as you can without tense yourself.

Benefits: Push-ups strengthen muscles in the arms and chest.

Recommended Weight Loss Tips

Weight loss is not so difficult and by following the below weight loss diet tips, one can lose weight easily. Follow the Recommended tips diligently.

  • Do not miss the meals

Skipping meals is never going to help you with weight reduction. In fact, it will make you hungry and you will end up eating something unhealthy foods that will further hinder your weight loss diet.

  • Eat your Meal Oftenly

Have small meals often and regularly. The main point is to never let yourself be hungry. Be it having healthy fruits, try to eat more often.

It’s been observed that often if meal intake is higher and constant in weight loss Health conscious people with normal weight as compared to overweight and obese.

  • Take home-made food

Cook food at home so that you can be more Alert towards the ingredients and find healthy alternatives to cooking. For example, you can use minor oil or bake the chicken instead of frying.

Also, home cooked food helps in a better idea of food preparations, for days in advance. Therefore, better choices in plan with encouragement to healthy grocery shopping.

  • Grow the stock of healthy foods

Always make sure that you have an Adequate amount of healthy foods in store so that whenever you feel starved, you eat something healthy instead of the stored pastries or the pizza leftovers.

  • Add all Kind of food groups into your diet plan

Whenever you are planning a meal make sure you have included all the essential food groups like Proteins,  Carbohydrates, and fat with micronutrients. The goal is to maintain a well-balanced diet.

This helps in providing all essential nutrients to the body with healthy metabolism with, As a result, a healthy weight loss.

  • Pick Out smaller plates and bowls

This really works. This has to do with the psychology. According to the research published in the Journal of the Association for Consumer Research, by lessening the plate sizes, it can help in lesser the amount of food consumed.

  • Don’t go to parties with a vacant stomach

While going to the party, eat something healthy and then go. This will let you be half-filled and hence you will eat the party food lesser. This can help you have lesser alcoholic drinks too.

  • Eat more vegetables & fruits

In order to make your meals more complete, you can add on fruits and veggies to them. This is a way to crumple your dishes in the most healthy manner.

The complex fiber present in vegetables and fruits helps in providing satisfaction value that prevents overeating. Also, it absorbs the more blood cholesterol. This eventually helps in shedding the extra body weight.

  • Avoid zero carbs/restricted diet plans

Don’t fall into the traps of constricted Diet Chart for Weight Loss plans such as zero carb diet. Our body needs nutrients from each one of the food groups. So cutting any one of them out will only stop us from enjoying their benefits.

Most of the weight loss diet plans provided us online or by certain nutritionists look at curing the symptom and not treating the root cause of weight affair.

Hence it is highly advised that you should consult a trained professional on how to lose weight. Here is a start, you can contact one of Truweight’s nutritionist specialist, absolutely FREE! Ask your doubts or problems and get solutions.

The diet chart for weight loss is essential for the people so don’t forget to share this post diet chart for weight loss on your social media accounts


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