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Best Diet Chart for Weight Loss Patients : Free 7-day Diet Chart

Team AckoJan 23, 2023

You may be tempted to follow a crash diet and do extreme workouts to shed some extra kilos. But this is not the correct way to lose weight. Also, some may not even see any change in inches in the long run. As a result, they might lose motivation in a short time. Technically, there are a lot of things that go hand in hand when it comes to burning fat. This article highlights different aspects of weight loss along with an easy-to-follow, generic diet chart for weight loss. Moreover, you will also get helpful tips to boost your weight loss journey.

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Contents

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Factors that affect weight loss

Losing weight and sustaining it goes in tandem with a combination of regular exercise and a balanced diet. Sleep is also equally important. Listed below are some of the factors that affect weight loss.

  • Diet: Eating a healthy, balanced diet of whole foods that are low in calories and saturated fat, and high in fibre and protein will help to support weight loss efforts.

  • Exercise: Regular physical activity is an imperative part of a weight loss program. Choosing activities that you enjoy and can fit into your lifestyle will help make it easier to stay motivated.

  • Stress: Stressful situations can lead to emotional eating and overeating, which results in weight gain. Finding ways to manage stress, such as deep breathing and yoga, can help you in the long run.

  • Sleep: Getting enough sleep may help regulate hormones that control hunger and fullness. Poor sleep also leads to increased levels of the hormone ghrelin, which can result in increased appetite and cravings.

  • Medications: Certain medications, such as antidepressants, can also affect your weight loss journey. Talk to your doctor about alternatives to the medications that you’re taking to reduce the risk of weight gain.

  • Genetics: Genetics can play a role in weight gain and loss. If a family member is overweight, you may be more likely to become overweight.

  • Age: Age can be a factor in weight gain. As people age, their metabolism slows down and their bodies become less efficient at burning calories.

  • Hormones: Hormone imbalances can affect how the body stores and uses fat. Imbalances in hormones like cortisol, insulin, and thyroid hormones can lead to weight gain.

7-day diet chart for weight loss patients for Indians

Here's a step-by-step diet chart adults (without serious health conditions) can consider to lose some inches. Please note that this is a generic plan and always consult your doctor before making any modifications to your diet. 

Day 1

  • Breakfast: whole wheat poha, boiled sprouts, some nuts, and an apple

  • Lunch: Vegetable soup, brown rice, dal, and a dry vegetable

  • Snack: 1-2 fruits and roasted chana

  • Dinner: Vegetable upma, 1 egg omelette, and a small plate of salad

Day 2

  • Breakfast: Dalia or paratha, and a glass of warm milk

  • Lunch: Ragi or quinoa upma, 1 bowl of yoghourt, and a dry vegetable

  • Snack: Roasted chana, boiled peanuts, and an apple

  • Dinner: Vegetable pulao, boiled vegetables with curd, and 2 egg whites

Day 3

  • Breakfast: Poha or oats porridge, and a glass of warm milk

  • Lunch: Vegetable biryani, curd, and a dry vegetable

  • Snack: Baked or boiled potatoes with salad

  • Dinner: Vegetable dalia with mixed vegetable

Day 4

  • Breakfast: 2-3 whole wheat chapatis and curd

  • Lunch: Multigrain or brown rice, dal, and vegetable

  • Snack: Roasted chana and 2-3 fruits

  • Dinner: Veggies with peanut sauce and a bowl of yoghurt

Day 5

  • Breakfast: Chapati made with wheat and jowar flour, and a glass of warm milk

  • Lunch: Vegetable soup, chapati, and a mixed vegetable

  • Snack: Roasted chana, some nuts, and an apple

  • Dinner: Vegetable pulao, a dry vegetable and one chapati

Day 6

  • Breakfast: 2-3 multigrain chapattis, and a glass of warm milk

  • Lunch: Vegetable pulao, dal, curd, and a dry vegetable

  • Snack: Roasted chana and 2-3 fruits

  • Dinner: Vegetable uttapam with sambhar

Day 7

  • Breakfast: Ragi dosa, idli, and a glass of warm milk

  • Lunch: Vegetable biryani, curd, and a dry vegetable

  • Snack: Baked or boiled potatoes with a salad

  • Dinner: Masala oats and some vegetables

Tips to ace your weight loss journey

Losing weight can appear overwhelming at first, but you will get used to the journey soon. You can boost your weight loss by following these tips.

  • Eat fruits, vegetables, legumes, and whole grains.

  • Incorporate lean proteins such as poultry, fish, tofu, eggs, and legumes.

  • Eat healthy fats, such as nuts, olive oil, and avocados.

  • Incorporate low-fat dairy into your diet.

  • Include physical activity or exercise in your daily routine.

  • Drink plenty of water throughout the day.

  • Keep a food log or diary to help track your progress.

  • Don't skip meals, especially breakfast.   

  • Do not count on crash diets or extreme caloric restrictions to lose weight.

  • Avoid processed snacks like chips, candy, cookies, and pastries.

  • Avoid sugary beverages like soda, juice, and energy drinks.

  • Avoid alcohol and caffeine.

  • Do not eat after a certain time in the evening.

  • Do not concentrate your food consumption around one or two large meals.

  • Avoid fried and greasy foods.

Frequently asked questions

Listed below are some common questions and answers regarding burning fat and diet charts for weight loss patients.

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What to eat to lose weight?

When it comes to weight loss, it is crucial to focus on healthy eating habits. A healthy diet to lose weight should be rich in vegetables, lean proteins, whole grains, fruits, and healthy fats. Eating nutrient-rich foods such as whole wheat bread, lean meats, eggs, and low-fat dairy can help you achieve a healthy weight. Also, it is vital to limit or avoid processed and high-fat foods as much as possible.

How often should one eat when trying to lose weight?

Eating regularly throughout the day can help you maintain a healthy weight and may even aid with weight loss. Aim to eat five to six small meals in a day to keep your energy levels up and to prevent overeating. These meals should include a balance of protein, carbohydrates, and healthy fats to ensure you get adequate nutrition.

How much water should one drink to lose weight?

Staying hydrated is an integral part of your weight loss plan. It's recommended that you drink six to eight glasses of water per day to flush out toxins and keep your cells hydrated. Also, drinking water before meals can help you feel full faster, leading to improved portion control.

Which type of diet is best for weight loss?

There are different types of diets that can help promote weight loss. Low-carb diets such as the ketogenic and low-carb Atkins diets are popular for individuals who want to reduce their carb intake and shed some kilos. Plant-based diets such as vegetarian and vegan can also be beneficial for weight loss as they typically focus on healthful, high-fibre foods and limit unhealthy fats. The Mediterranean diet is also recommended for individuals looking to lose weight as it consists of healthy whole foods.

Disclaimer: The content on this page is generic and shared only for informational and explanatory purposes. Please consult a doctor before making any health-related decisions.

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