-
Notifications
You must be signed in to change notification settings - Fork 0
/
Fat_loss.html
408 lines (370 loc) · 14.8 KB
/
Fat_loss.html
1
2
3
4
5
6
7
8
9
10
11
12
13
14
15
16
17
18
19
20
21
22
23
24
25
26
27
28
29
30
31
32
33
34
35
36
37
38
39
40
41
42
43
44
45
46
47
48
49
50
51
52
53
54
55
56
57
58
59
60
61
62
63
64
65
66
67
68
69
70
71
72
73
74
75
76
77
78
79
80
81
82
83
84
85
86
87
88
89
90
91
92
93
94
95
96
97
98
99
100
101
102
103
104
105
106
107
108
109
110
111
112
113
114
115
116
117
118
119
120
121
122
123
124
125
126
127
128
129
130
131
132
133
134
135
136
137
138
139
140
141
142
143
144
145
146
147
148
149
150
151
152
153
154
155
156
157
158
159
160
161
162
163
164
165
166
167
168
169
170
171
172
173
174
175
176
177
178
179
180
181
182
183
184
185
186
187
188
189
190
191
192
193
194
195
196
197
198
199
200
201
202
203
204
205
206
207
208
209
210
211
212
213
214
215
216
217
218
219
220
221
222
223
224
225
226
227
228
229
230
231
232
233
234
235
236
237
238
239
240
241
242
243
244
245
246
247
248
249
250
251
252
253
254
255
256
257
258
259
260
261
262
263
264
265
266
267
268
269
270
271
272
273
274
275
276
277
278
279
280
281
282
283
284
285
286
287
288
289
290
291
292
293
294
295
296
297
298
299
300
301
302
303
304
305
306
307
308
309
310
311
312
313
314
315
316
317
318
319
320
321
322
323
324
325
326
327
328
329
330
331
332
333
334
335
336
337
338
339
340
341
342
343
344
345
346
347
348
349
350
351
352
353
354
355
356
357
358
359
360
361
362
363
364
365
366
367
368
369
370
371
372
373
374
375
376
377
378
379
380
381
382
383
384
385
386
387
388
389
390
391
392
393
394
395
396
397
398
399
400
401
402
403
404
405
406
407
408
<!DOCTYPE html>
<html lang="en">
<head>
<meta charset="UTF-8">
<meta name="viewport" content="width=device-width, initial-scale=1.0">
<title>Document</title>
<link rel="stylesheet" href="nut_ele.css">
</head>
<body>
<nav>
<div class="logo">Fit mania </div>
<ul>
<li><a href="index.html"> Home</a></li>
<li><a href="list.html" target="main">Program</a></li>
<li><a href="nutrition list.html" target="main">Nutrition</a></li>
<li><a href="tool.html" target="main">Tool</a></li>
<li><a href="about.html" target="main">About us </a></li>
<li><a href="registration.html" target="main"> Login / Register</a></li>
</ul>
</nav>
<main>
<h1> Diet Plan for Weight Loss </h1>
<img src="fat.jpg">
<h2> Understand the Science Behind Weight Loss </h2>
<p>Weight loss and gain revolve around caloric consumption and expenditure. Simply put, you lose weight when you
consume fewer calories than you spend and gain weight when you consume more calories than you lose.</p>
<p>
To drop those extra kilos, all you need to do is eat within your calorie budget and burn the required number
of calories. </p>
<p>
However, simply determining how many calories your body needs isn’t enough. After all, 2 samosas(550 kcal),
3 slices cheese pizza(450 kcal) and 3 gulab jamuns(450 kcal) may be within your daily requirement of 1500
calories, but these unhealthy food choices will eventually lead to other health problems like high
cholesterol and blood sugar.
</p>
<p>
To lose weight healthily, you also need to ensure your diet plan is balanced i.e. covers all food groups and
provides all the nutrients you need for good health.
</p>
<h2> 1200 Calorie Weight Loss Sample Diet Plan </h2>
<p>
A lot can be spoken about what goes into an ideal diet chart. However, one’s nutritional requirement varies
based on various factors. It could change depending on sex. Geography can play a role as well, with North
Indian diets being largely different from South Indian ones. So, here meal preferences come into play since
the consumption of food by a vegetarian or a vegan differs largely from that by a non-vegetarian.
However, we have put together a diet plan ideal for weight loss with Indian food. This 7-day diet plan also
known as a 1200-calorie diet plan is a sample, and should not be followed by any individual without
consulting a nutritionist.
</p>
<h2>Diet Plan </h2>
<h3> Day 1 - Weight Loss Diet Plan Chart </h3>
<br>
<table>
<tbody>
<tr>
<th class="width25">Day 1 </th>
<th class="width50">Diet Chat</th>
</tr>
<tr>
<td> 6:30 AM</td>
<td> Cucumber Detox Water (1 glass) and
Oats Porridge in Skimmed Milk (1 bowl) </td>
</tr>
<tr>
<td> 8:00 AM</td>
<td> Mixed Nuts (25 grams) </td>
</tr>
<tr>
<td> 2:00 PM</td>
<td> Skimmed Milk Paneer (100 grams) </td>
</tr>
<tr>
<td> 4:00 PM </td>
<td> Mixed Vegetable Salad (1 katori)
And Dal(1 katori)Gajar Matar Sabzi (1 katori) </td>
</tr>
<tr>
<td>5:30 PM</td>
<td> Cut Fruits (1 cup) Buttermilk (1 glass) </td>
</tr>
<tr>
<td> 8:50 PM</td>
<td> Mixed Vegetable Salad (1 katori)
and Dal (1 katori) Lauki Sabzi (1 katori) </td>
</tr>
<tr>
<td> 9:00 PM </td>
<td> Roti (1 roti/chapati) </td>
</tr>
</tr>
</tbody>
</table>
<h3> Day 2 - Weight Loss Diet Plan Chart </h3>
<br>
<table>
<tbody>
<tr>
<th class="width25">Day 2 </th>
<th class="width50">Diet Chat</th>
</tr>
<tr>
<td> 6:30 AM</td>
<td> Cucumber Detox Water (1 glass) </td>
</tr>
<tr>
<td> 8:00 AM</td>
<td> Curd (1.5 katori) Mixed Vegetable Stuffed Roti (2 pieces) </td>
</tr>
<tr>
<td> 2:00 PM</td>
<td> Mixed Vegetable Salad (1 katori) And
Lentil Curry (0.75 bowl) Methi Rice (0.5 katori) </td>
</tr>
<tr>
<td> 4:00 PM </td>
<td> Apple (0.5 small (2-3/4″ dia)) Buttermilk (1 glass) </td>
</tr>
<tr>
<td>5:30 PM</td>
<td> Coffee with Milk and Less Sugar (0.5 tea cup) </td>
</tr>
<tr>
<td> 8:50 PM</td>
<td> Mixed Vegetable Salad (1 katori) And
Sauteed Vegetables with Paneer (1 katori) Roti (1 roti/chapati)
</td>
</tr>
<tr>
<td> 9:00 PM </td>
<td> Green Chutney (2 tablespoon) </td>
</tr>
</tr>
</tbody>
</table>
<h3> Day 3 - Weight Loss Diet Plan Chart </h3>
<br>
<table>
<tbody>
<tr>
<th class="width25">Day 3 </th>
<th class="width50">Diet Chat</th>
</tr>
<tr>
<td> 6:30 AM </td>
<td> Cucumber Detox Water (1 glass) </td>
</tr>
<tr>
<td> 8:00 AM </td>
<td> Skim Milk Yoghurt (1 cup (8 fl oz)) Multigrain Toast (2 toast) </td>
</tr>
<tr>
<td> 2:00 PM </td>
<td> Mixed Vegetable Salad (1 katori)
And Sauteed Vegetables with Paneer (1 katori) Roti (1 roti/chapati)</td>
</tr>
<tr>
<td> 4:00 PM </td>
<td> Banana (0.5 small (6″ to 6-7/8″ long)) Buttermilk (1 glass)
And Green Chutney (2 tablespoon) </td>
</tr>
<tr>
<td>5:30 PM</td>
<td> Tea with Less Sugar and Milk (1 teacup)</td>
</tr>
<tr>
<td> 8:50 PM</td>
<td> Mixed Vegetable Salad (1 katori) </td>
</tr>
<tr>
<td> 9:00 PM </td>
<td> Lentil Curry (0.75 bowl) Methi Rice (0.5 katori)</td>
</tr>
</tr>
</tbody>
</table>
<h3> Day 4 - Weight Loss Diet Plan Chart </h3>
<br>
<table>
<tbody>
<tr>
<th class="width25">Day 4 </th>
<th class="width50">Diet Chat</th>
</tr>
<tr>
<td> 6:30 AM</td>
<td> Cucumber Detox Water (1 glass)
And Fruit and Nuts Yogurt Smoothie (0.75 glass)</td>
</tr>
<tr>
<td> 8:00 AM</td>
<td> Egg Omelette (1 serve(one egg)) </td>
</tr>
<tr>
<td> 2:00 PM</td>
<td> Skimmed Milk Paneer (100 grams)
Mixed Vegetable Salad (1 katori)
And Green Gram Whole Dal Cooked </td>
</tr>
<tr>
<td> 4:00 PM </td>
<td> Bhindi sabzi (1 katori) and Roti (1 roti/chapati) and Orange (1 fruit (2-5/8″ dia)) Buttermilk
(1 glass)</td>
</tr>
<tr>
<td>5:30 PM</td>
<td> Coffee with Milk and Less Sugar (0.5 teacup) </td>
</tr>
<tr>
<td> 8:50 PM</td>
<td> Mixed Vegetable Salad (1 katori) </td>
</tr>
<tr>
<td> 9:00 PM </td>
<td> Palak Chole (1 bowl) Steamed Rice (0.5 katori) </td>
</tr>
</tr>
</tbody>
</table>
<h3> Day 5 - Weight Loss Diet Plan Chart </h3>
<br>
<table>
<tbody>
<tr>
<th class="width25">Day 5 </th>
<th class="width50">Diet Chat</th>
</tr>
<tr>
<td> 6:30 AM</td>
<td> Cucumber Detox Water (1 glass) </td>
</tr>
<tr>
<td> 8:00 AM</td>
<td> Skimmed Milk (1 glass) Peas Poha (1.5 katori)</td>
</tr>
<tr>
<td> 2:00 PM</td>
<td> Skimmed Milk Paneer (100 grams)
Low Fat Paneer Curry (1.5 katori) Missi Roti (1 roti) </td>
</tr>
<tr>
<td> 4:00 PM </td>
<td> Mixed Vegetable Salad (1 katori)
Papaya (1 cup 1″ pieces) Buttermilk (1 glass)
</td>
</tr>
<tr>
<td>5:30 PM</td>
<td> Tea with Less Sugar and Milk (1 teacup) </td>
</tr>
<tr>
<td> 8:50 PM</td>
<td> Mixed Vegetable Salad (1 katori)
Curd (1.5 katori) Aloo Baingan Tamatar Ki Sabzi (1 katori)</td>
</tr>
<tr>
<td> 9:00 PM </td>
<td> Roti (1 roti/chapati)</td>
</tr>
</tr>
</tbody>
</table>
<h3> Day 6 - Weight Loss Diet Plan Chart </h3>
<br>
<table>
<tbody>
<tr>
<th class="width25">Day 6 </th>
<th class="width50">Diet Chat</th>
</tr>
<tr>
<td> 6:30 AM</td>
<td> Cucumber Detox Water (1 glass) </td>
</tr>
<tr>
<td> 8:00 AM</td>
<td> Mixed Sambar (1 bowl) Idli (2 idli)
Skimmed Milk Paneer (100 grams) </td>
</tr>
<tr>
<td> 2:00 PM</td>
<td> Mixed Vegetable Salad (1 katori)
And Curd (1.5 katori) Aloo Baingan Tamatar Ki Sabzi (1 katori)
Roti (1 roti/chapati)</td>
</tr>
<tr>
<td> 4:00 PM </td>
<td>Coffee with Milk and Less Sugar (0.5 tea cup) </td>
</tr>
<tr>
<td>5:30 PM</td>
<td> Cut Fruits (1 cup) Buttermilk (1 glass)</td>
</tr>
<tr>
<td> 8:50 PM</td>
<td>Mixed Vegetable Salad (1 katori)
and Green Gram Whole Dal Cooked (1 katori)Bhindi sabzi (1 katori) </td>
</tr>
<tr>
<td> 9:00 PM </td>
<td> Roti (1 roti/chapati)</td>
</tr>
</tr>
</tbody>
</table>
<h3> Day 7 - Weight Loss Diet Plan Chart </h3>
<br>
<table>
<tbody>
<tr>
<th class="width25">Day 7 </th>
<th class="width50">Diet Chat</th>
</tr>
<tr>
<td> 6:30 AM</td>
<td> Cucumber Detox Water (1 glass) </td>
</tr>
<tr>
<td> 8:00 AM</td>
<td> Besan Chilla (2 cheela) Green Garlic Chutney (3 tablespoon)
and Skimmed Milk Paneer (100 grams)</td>
</tr>
<tr>
<td> 2:00 PM</td>
<td> Mixed Vegetable Salad (1 katori)
and Palak Chole (1 bowl) Steamed Rice (0.5 katori)</td>
</tr>
<tr>
<td> 4:00 PM </td>
<td> Apple(0.5 small (2-3/4″ dia)) Buttermilk (1 glass) </td>
</tr>
<tr>
<td>5:30 PM</td>
<td> Tea with Less Sugar and Milk (1 teacup) </td>
</tr>
<tr>
<td> 8:50 PM</td>
<td> Mixed Vegetable Salad (1 katori)</td>
</tr>
<tr>
<td> 9:00 PM </td>
<td> Low Fat Paneer Curry (1 katori) Missi Roti (1 roti)</td>
</tr>
</tr>
</tbody>
</table>
<img src="fat2.jpg">
<h2> HealthifyMe Suggestion </h2>
<p>When trying to lose weight, the most common question is what diet plan should one follow. There are so many
fad diets and myths on food that planning a diet can seem like a chore! </p>
<p>
Since there are many factors like age, sex, physical activity, allergies and food preferences that can
impact your diet pan, its best to seek the advice of a nutritionist who can customize a safe and effective
plan just for you.
</p>
<p>
Any diet plan should be sustainable, not too restrictive or expensive and should include locally available
seasonal foods. Along with a personalised exercise routine, a good diet plan will surely help reach your
goal.
</p>
<h2>Conclusion </h2>
<p>
A diet plan should include all macro and major micronutrients in order to fulfil the body’s requirements.
Remember, all bodies are different and have varying needs thus, what may suit one or work for someone may be
the same for the other. Thus, it’s best to get customised guidance on diet plans and exercise regimes in
order to achieve your goal.
</p>
</main>
<footer> contact me here </footer>
</body>
</html>