WEEKLY DIET PLAN FOR WEIGHT LOSS
- January 21, 2022
- Posted by Dr. Vaidya Karanvir Singh
- 0 Comment(s)
Weekly Diet Plan for Weight Loss – Obesity has become a serious issue nowadays as it gives rise to various other health issues. It can give rise to various health issues like heart problems, high blood pressure, diabetes, strokes, kidney problems, & many more. Every individual should maintain their weight according to height. As obesity is a lifestyle disorder . A well-balanced and healthy diet and proper lifestyle can help you to maintain your weight.
Also Read : Home Remedies for Weight Loss Naturally
In Ayurveda, Obesity is correlated with atisthaulya . In this condition there is accumulation of Meda (fat/adipose tissue) and Mamsa (flesh/muscle tissue). Atisthaulya is considered as one of Santarpanottha Vikaras (disease due to excessive consumption of calories) in Ayurveda.
So one can effectively manage his/her condition by following a proper diet plan .
| SUNDAY | |
| BREAKFAST (8:00-8:30AM) | 3 egg whites + 1 toasted brown bread + 1/2 cup low fat milk (no sugar) |
| MID-MEAL (11:00-11:30AM) | 1 cup papaya |
| LUNCH (2:00-2:30PM) | 1 cup arhar dal + 1 chapati + 1/2 cup low fat curd + salad |
| EVENING (4:00-4:30PM) | 1 cup vegetable soup |
| DINNER (8:00-8:30PM) | 1 cup pumpkin + 1 chapati + salad |
| MONDAY | |
| BREAKFAST (8:00-8:30AM) | 1 onion stuffed chapatti + 1/2 cup low fat curd |
| MID-MEAL (11:00-11:30AM) | 1 cup coconut water |
| LUNCH (2:00-2:30PM) | 1 cup moong dal / chicken curry + 1 chapati + salad |
| EVENING (4:00-4:30PM) | 1 cup pomegranate |
| DINNER (8:00-8:30PM) | 1 cup beans + 1 chapati + salad |
| TUESDAY | |
| BREAKFAST (8:00-8:30AM) | 2 besan cheela + 1/2 cup low fat curd |
| MID-MEAL (11:00-11:30AM) | 1 apple |
| LUNCH (2:00-2:30PM) | 1 cup masoor dal + 1 chapati + 1/2 cup low fat curd + salad |
| EVENING (4:00-4:30PM) | 1 cup tomato soup |
| DINNER (8:00-8:30PM) | 1 cup carrot peas vegetable +1 chapati + salad |
| WEDNESDAY | |
| BREAKFAST (8:00-8:30AM) | 1 cup vegetable brown bread upma + 1/2 cup low fat milk (no sugar) |
| MID-MEAL (11:00-11:30AM) | 1 cup muskmelon |
| LUNCH (2:00-2:30PM) | 1 cup rajma curry + 1 chapati + salad |
| EVENING (4:00-4:30PM) | 1 cup vegetable soup |
| DINNER (8:00-8:30PM) | 1 cup parwal vegetable + 1 chapati + salad |
| THURSDAY | |
| BREAKFAST (8:00-8:30AM) | 1 cucumber hung curd sandwich + 1/2 tsp. green chutney + 1 orange |
| MID-MEAL (11:00-11:30AM) | 1 cup buttermilk |
| LUNCH (2:00-2:30PM) | 1 cup white Chana/ fish curry + 1 chapatti + salad |
| EVENING (4:00-4:30PM) | 1 cup low fat milk (no sugar) |
| DINNER (8:00-8:30PM) | 1 cup cauliflower vegetable + 1 chapati + salad |
| FRIDAY | |
| BREAKFAST (8:00-8:30AM) | 1 cup vegetable Poha + 1 cup low fat curd |
| MID-MEAL (11:00-11:30AM) | 1 cup watermelon |
| LUNCH (2:00-2:30PM) | 1 cup Chana dal + 1 chapati + salad |
| EVENING (4:00-4:30PM) | 1 cup sprouts salad |
| DINNER (8:00-8:30PM) | 1 cup tinda vegetable + 1 chapati + salad |
| SATURDAY | |
| BREAKFAST (8:00-8:30AM) | 1 cup low fat milk with oats + 3-4 strawberries |
| MID-MEAL (11:00-11:30AM) | 1 cup coconut water |
| LUNCH (2:00-2:30PM) | 1 cup soybean curry + 1 chapati + 1/2 cup low fat curd + salad |
| EVENING (4:00-4:30PM) | 1 cup fruit salad |
| DINNER (8:00-8:30PM) | 1 cup ghia vegetable + 1 chapati + salad |
- DO’S AND DONT’S
- Don’ts
- Don’t Starve Yourself
- Don’t Drink Ton of Alcohol
- Don’t Think Short Term
- Don’t Deprive Yourself of Indulges
- Do’s
- Regularly Eat Clean, Healthy Foods
- Drink a Ton Water
- Create a Meal Plan for Each Week
- Have Willpower
Dr. Vaidya Karanvir Singh is the younger Vaidya in Chandigarh Ayurved & Panchakarma Centre. He is the fourth generation in his family who is practicing as a general consultant in Ayurved & Panchakarma treatment at Chandigarh. In his practice, he had treated more than 1 Lakh Plus patients worldwide.