Weight loss is last the thing in the mind of Indian housewives. They are the first to get up in the morning prepare meal for there children and other family members then do household chores at night they are the last one to sleep it is a 24/7 job for which they are not paid and most of the time they are undervalued for the things they do for the house. They are running whole time but still, end up gaining weight with time due to irregular timings of meals or eating whatever is left or eating junk.
In most cases women cannot take out time from daily house chores and responsibilities and to go and join some classes such as yoga, pilates or join the gym so they to lose weight diet is the only tool that can help them to lose weight. Women need to have a diet that keeps them full for a long time as they cannot takeout time every 3 hours to have to eat so the diet should be like this that they feel full for long time for that they should eat more of protein-rich foods as a protein food takes more time to digest than fats and carbohydrates.
Women can practice and implement intermittent fasting in their daily routines along with simple diet plan combining these two tools will help you in losing weight fast.
What is Intermittent fasting?
Intermittent fasting is simply you are fasting for the most part of the day and in the remaining time, you can eat healthy food. There are various methods of intermittent fasting the most popular is 16:8 and 5-2.
The method of 16:8 means you are fasting for 16 hours in a day including your sleep time you can drink water and black coffee at that period of time and in the rest 8 hours you can eat anything but if you choose from healthy food option it will surely help in losing weight.
The method of if 5:2 in which you eat enough calories to maintain muscle and size for 5 days and in the rest other 2 days you just consume 500 to 800 calories in a day that will help you to lose weight.
The diet you should we draft will follow the principle of calorie deficit. A calorie deficit is a sole reason people lose weight. Many gurus may tell you to eat this or this to lose weight but in real life, you only lose weight when you follow calorie deficit.
The calorie deficit can be achieved by two ways eating fewer calories or burning more calories you consume during the day. So here we will focus on proving a diet plan which helps to attain calorie deficit.
Here we have drafted a basic diet plan and that will help you in losing those extra kilos that you have attained over the period of time.
Morning- When you get up first thing in the morning you should choose a healthy beverage such as green tea, black coffee as these both beverages have caffeine in them they help you get focus and provide energy or if you avoid caffeine you can soak chia seeds or flax seeds in water overnight. These seeds are rich in fiber and protein and have many essential antioxidants which are essential in your daily routines.
Breakfast- It is the first meal of the day that would be coming from the fast if you are following intermittent fasting. At this point in time, you must consume the highest amount calories in a day. The timing of the meal is very essential if you had consumed you dinner last night at 7 pm so you eat your breakfast at 11 pm as per Intermittent fasting method of 16:8.
Food options you can have at breakfast
Eat one bowl of oats/poha/porridge with a class of milk
one parantha prepare them in ghee with greek yogurt
boiled eggs 3 to 4 with one multi-grain bread
2 egg omelet with cooked in less oil preferably use olive oil with one banana
2 idli with sambar
Lunch time you should consume around 3 pm
2 chapati with vegetables prepare them in less oil or boiled them or air fry them
1 chapati with rajma/ chana/ soybean with a green salad
one portion of brown rice with one bowl of rajma curry (less oil)
brown rice with toor dal with a green salad
snack options- you should eat at 5 pm. this is the time you feel hungry the most of the time you end up eating junk food.
drink green tea with 1 multi grain biscuits
any 1 citrus fruit
Dinner time- you should eat your dinner max by 7 to 7:30 pm it should be the lightest meal of the day.
5 boiled egg white with a salad with no dressing
boiled veggies or air-fry your veggies
1 bowl dal/ rajma/sprout salad
one portion of lean chicken breast boiled/air-fry
Things to remember
Drink at least 4 to 5 liter of water. Women have the tendency of not drinking much water but water is the best detoxifying drink you can have. Do not belive gurus who promote weird drinks such as celery juices.
Exercise- Find out some time for a walk so you can also burn off that fat you have acclimated over the years.
Say no to packaged food- avoid eating packaged food as they are high on preservatives.
Do not skip meals- Never skip a meal in m ost of the cases when you skip meal yop end eating junk food or food high on calories in the next meal.