Diet Plan for Indian office workers Weight loss for working individual is quite difficult as working times are not fixed some times people are spending more the 10 to 12 hours at work. Pressure of work sometimes effects mental stability because of that people eat that kind of foods that should not have eaten. Too much of exposure of comfort food leads to weight gain.
Weight loss occurs when you are on calorie deficit. Calorie deficit means when you burning more calories then you are consuming so with time you will have weight loss. There is no magic pill or a diet that makes you loose weight. All diets somehow make you eat less calories then your body requires this is the reason for weight loss.
Calorie deficit can be achieved through eating less calories or burning more calories when you are working out but for an ideal weight loss program you need to find a balance between the both. first you need to identify how much calories your body requires it depends upon your weight, height, gender and genes.
One requires a balanced diet with the right proportions of all food groups. More often than not, the food that person is accustomed to eating since birth is the best diet to lose weight instead of trying out different fancy foods. Indian meals are very proportionate they provide balanced nutrition they include proteins, fats and carbohydrates. We need to identify the right proportion and right way of preparing our food which will help us in loosing weights. In India 79% of population follow Hinduism which and most of them are vegetarians. Vegetarian food include all kinds of grains, vegetables, dairy and lentils.
Weight loss for working individuals can be a little tricky but not impossible you don’t have to follow fad diets you just need to eat smart, prepare your meal yourself and find out proportion of meal which is right amount for weight loss.
Morning Routine – The first thing in the morning that you should do is drink some healthy drink that will promote weight loss. You can either choose from green tea, cinnamon water, coffee and many more healthy drinks.
Breakfast: The first meal of day breakfast ideal time to have breakfast is around 8 to 9 am at that time you are coming out of a small fast you must be hungry so you should choose from these healthy breakfast options – 4 pieces of idli with sambar/ 2 panner sandwich with mint sauce/ one bowl of oats puts some fruits in them/ 2 pieces of dal chilla with yogurt/ vegetable utappam/ vegetable p[oha with yogurt/ vegetable dalia with warm milk.
Snack: It is a time where you have digested your breakfast and you be feeling hungry again so to sought out that craving at that time you can drink green tea, black tea, tea without added sugar or you can eat any fruit like an apple, banana, papaya.
Lunch: Your lunch meal should not be heavy it should be balanced meal you can choose from these options – whole grain roti with vegetables or a a bowl of dal/brown rice with mixed vegetables/ soups with vegetables/ vegetable sambar with brown rice.
Evening Snack: It is the time where most of the people go wrong as we most of us extremely tired at this point of time due to working conditions and with options available with us like ordering food online we end up eating junk and pile on the calories. We can choose from these options – A fruit salad, boiled chana snack, green tea.
Dinner: It should be lightest meal of the day and right time to consume it is eat 2 hours before to sleep so your body can digest a little bit of the food you can choose from these options- green salad with no cream and sauces/ you can bake some vegetables with yogurt/ you can add some berries in your protein shake/ chana masala with brown rice.
Foods You Should Avoid Eating:-
Sweetened beverages like cola drinks, packed juices, soda, sports drinks, energy drinks.
Avoid junk food like pizza, burger, sandwiches cookies.
Refined oils such as canola oil, soybean oil.
Foods which have high sugar such as candy, ice cream, cakes, cookies, rice pudding, high sugar cereals etc.
Bottom Line:
To have weight loss you need to eat balanced diet along with you should include some sort of cardio activity in your daily routines that will fasten up your process of weight loss.