can any one provide a diet chart for weight loss
Answers
✨Hey dear!✨
It's better to ask this to any doctor .
What to eat?
• Vegetables: Tomatoes, spinach, eggplant, mustard greens, okra, onions, bitter melon, cauliflower, mushrooms, cabbage and more
• Fruits: Including mango, papaya, pomegranate, guava, oranges, tamarind, lychee, apples, melon, pears, plums, bananas
• Nuts and seeds: Cashews, almonds, peanuts, pistachios, pumpkin seeds, sesame seeds, watermelon seeds and more
• Legumes: Mung beans, black-eyed peas, kidney beans, lentils, pulses and chickpeas
• Roots and tubers: Potatoes, carrots, sweet potatoes, turnips, yams
• Whole grains: Brown rice, basmati rice, millet, buckwheat, quinoa, barley, corn, whole-grain bread, amaranth, sorghum
• Dairy: Cheese, yogurt, milk, kefir, ghee
• Herbs and spices: Garlic, ginger, cardamom, cumin, coriander, garam masala, paprika, turmeric, black pepper, fenugreek, basil and more
• Healthy fats: Coconut milk, full-fat dairy, avocado, coconut oil, mustard oil, olive oil, peanut oil, sesame oil, ghee
• Protein sources: Tofu, legumes, dairy, nuts and seeds.
What to drink?
• Water
• Sparkling water
• Unsweetened tea including Darjeeling, Assam and Nilgiri teas
Week planner.
Monday
• Breakfast: Sambar with brown rice idli
• Lunch: Whole-grain roti with mixed-vegetable curry
• Dinner: Tofu curry with mixed vegetables and a fresh spinach salad
Tuesday
• Breakfast: Chana dal pancakes with mixed vegetables and a glass of milk
• Lunch: Chickpea curry with brown rice
• Dinner: Khichdi with sprout salad
Wednesday
• Breakfast: Apple cinnamon porridge made with milk and topped with sliced almonds
• Lunch: Whole-grain roti with tofu and mixed vegetables
• Dinner: Palak paneer with brown rice and vegetables
Thursday
• Breakfast: Yogurt with sliced fruits and sunflower seeds
• Lunch: Whole-grain roti with vegetable subji
• Dinner: Chana masala with basmati rice and green salad
Friday
• Breakfast: Vegetable dalia and a glass of milk
• Lunch: Vegetable sambar with brown rice
• Dinner: Tofu curry with potato and mixed vegetables
Saturday
• Breakfast: Multigrain parathas with avocado and sliced papaya
• Lunch: Large salad with rajma curry and quinoa
• Dinner: Lentil pancakes with tofu tikka masala
Sunday
• Breakfast: Buckwheat porridge with sliced mango
• Lunch: Vegetable soup with whole-grain roti
• Dinner: Masala-baked tofu with vegetable curry