weight loss diet list or diet chart

weight loss diet list or diet chart

Weight loss will be followed by fatigue and constant tiredness. Research shows that 70 percent of weight loss depends on diet and 30 percent on exercise. The diet list is the most important thing for weight loss. If you just exercise without reducing your diet, you will lose very little weight. And if you control your diet as well as exercise, you will be able to lose weight very quickly. Again if you just control the diet without exercising you will still get good results. It can be said that if you want to lose weight, you have to diet.

When I start exercising to lose weight, I look for the right diet chart. But I did not get any good food list in Bengal. A lot is available in English. But being different countries, cultures, it was impossible for us to follow them. The diet of the people living in Bangladesh will never be the same as the diet of the people living in America. Another big thing is that the food they eat is not available to us here. Again the ones that are available are not readily available.

So it was a very difficult task for me to list an accurate and effective weight loss diet according to the diet of Bangladesh. My food list is 100 percent effective. Because I experimented with it myself and I made this food list. However, due to different physical functions (Body Function), the results may be less. We have made the weight loss diet chart keeping in mind the capabilities of the upper, middle, and lower classes. At the end of the food list, I discussed how effective results can be obtained by following it.

Breakfast

Since the stomach is completely empty, you should start with a little thin food in the morning.

1. Lemon water: Drink the full juice of half a medium-sized lemon with a glass of water. If you have a cold-cough problem, warm the water lukewarm.

2. Green Apple: A green apple. 30-40 minutes after drinking lemon water.

3. Chola: Instead of green apple, you can eat a handful of soaked Chola on some days.

4. Oatmeal: A type of grain like barley, wheat. In rural areas, it is also called pigeons. You can mix oatmeal or barley powder (pigeon paste) with water. It is available in super shops and village hat bazaars.

5. Honey: You can mix one tablespoon of honey with lemon water in the morning. Or you can mix two tablespoons of honey with oat milk. Eat honey with anyone.

6. Vegetables with a thin loaf or breadcrumbs without dessert. Those who are bachelors can eat Bakar Khani without sugar instead of bread.

7. Raisins or dates: You can sometimes eat it with raisins or dates without mixing honey with regular oatmeal. Again you can eat it with lemon water, honey, and oat milk with dates/raisins.

8. Milk: You can eat 1 glass of milk in the morning two days a week. Oat milk + milk + honey = great breakfast for weight loss. However, in that case, other foods cannot be eaten. You can put a green apple with it if you like it too much.

9. Eggs: You can eat two eggs a week like milk. However, it is best to eat eggs without yolks.

Lunch

I ate twice a day because of poor nutrition. Once at 12 o'clock and again at 2-3 o'clock.

1. Rice: I didn't eat rice all at once when I was on a strict diet. After 15-20 days, even if you play, not more than one spoon or one cup.

2. Vegetables: It's my favorite. Because I used to eat only vegetables then. I know how to cook many kinds of delicious vegetable dishes. I will write about them regularly in my recipe section. Remember that you can eat all kinds of vegetables, but avoid potatoes as much as possible. Because it has a lot of calories. After taking it, you have to take extra trouble to drop it. My favorite vegetables are Cabbage, Cauliflower, Tomato, Carrot, Cucumber, Eggplant, Radish, Bean, Patal, Karala, Turnip, Gourd, Sweet Pumpkin, etc. I like to cook mixed vegetables or fry in a little oil.

3. Greens: Greens are another of my favorite foods. Greens are very beneficial for weight loss. My favorite vegetables are spinach, spinach, radish, gourd, mustard, etc. All kinds of green vegetables.

4. Fish: You can eat almost all types of fish to lose weight. Small is my favorite. It is not right to eat more than one piece of big fish. It is better to eat marine fish. However, extra fatty fish should be avoided. Such as Pangas, Magur.

5. Meat: It is forbidden to eat red meat. Such as beef, mutton, etc. A chicken month can be eaten. Chicken breast meat is your best. I used to eat chicken breast meat once a week. It will give you a lot of energy. Poultry chickens should be avoided. Do not eat chicken skin.

6. Spices: Many people think that spices are harmful to weight loss. This is completely wrong. However, oily spices are harmful. Any food cooked with a little oil and spices can be eaten. Spices contain a variety of nutrients or vitamins that are very effective in keeping you healthy and strong. Ginger, garlic, onion, chili, turmeric, cumin, saj, coriander leaves, black cumin, cloves, panchforan, etc. are all types of spices useful for weight loss. Eat delicious food with a certain amount of spices while cooking.

7. Pulses: Pulses are a very important food in the weight loss diet chart. You can eat all kinds of pulses. You can eat it cooked or fried by mixing pulses with vegetables.

Afternoon (Snacks)

Some light food should be eaten around 4-5 in the afternoon.

1. Banana: Banana can be eaten once a day. But it is better not to eat every day.

2. Lemon water: Drink the remaining half of the morning with lemon juice and a glass of water at night. If you exercise in the evening or in the afternoon, you can drink at the end of the exercise.

3. Chola: Eat cola in the morning and something else in the afternoon.

4. Dates or raisins: Do not eat in the afternoon if eaten in the morning.

5. Fruits: You can eat fruits in the afternoon without eating anything else. Among the fruits, you can eat an orange, malt, grape, vegan-pomegranate, mango, guava, brown, any seasonal fruit. However, it is better not to eat jackfruit. It contains high levels of sugar.

6. Tea: There are various types of tea available in the market for weight loss, you can eat them. However, it is better not to mix sugar with tea. You can eat it mixed with honey. In that case, honey should not be mixed with any other food throughout the day. Green Tea, as well as Turmeric Tea, is very effective for weight loss.

7. Coffee: Sometimes you can have coffee without tea. Coffee mixed with milk and honey is very delicious. However, it is better not to eat cold coffee.

8. Fruit juice: To lose weight, you can eat any fruit juice except homemade sugar. When playing outside, be careful whether it contains sugar or not. You can also eat seasonal natural juices like date juice, palm juice, sugarcane juice. Before eating, make sure it does not contain sugar or anything harmful.

9. Almonds: Almonds can be eaten once a week. This type of food contains a lot of good fats that the human body needs. These nutrients are needed to keep the body healthy during the diet. Ordinary nuts, cashew nuts, wood nuts, etc. are very beneficial.

Dinner

1. Cover

2. Vegetables

5. Salad: You can eat cucumber, carrot, tomato, coriander, olive oil, onion paste, etc. in a salad.

6. Pulses

7. You can eat Bakar Khani without a thin loaf of bread or sweets if you feel very hungry.

Here's how to put one together for use with your weight loss diet.

There are many types of food in the diet chart. However, I will tell you in detail here when and how you can get good results by eating any food. The human body is regulated through food.

The body needs all kinds of vitamins or nutrients. Especially when you diet or eat in moderation. Otherwise, there is a possibility of getting sick. In order to lose weight, one has to control the diet as well as the nutrition of the body.

It is better not to eat any food other than vegetables more than once a day but to eat another food. Then your body is getting all the necessary vitamins.

You eat three dates 10-15 raisins in the morning, a banana in the afternoon, a green apple at night. Then your body got different nutrients or vitamins from the three fruits. However, drink lemon water twice.

The case is different in the case of vegetables. You can eat vegetables three times a day. Again, there is no need to eat bananas every day. One day you eat nuts or oranges instead of bananas. All kinds of food you have to turn around and eat little by little.

Never eat on a full stomach. All the time you have to feel that your stomach is empty. Drink plenty of water throughout the day. Always keep your stomach full by drinking water.

If you eat vegetables at noon, your stomach will not be full. One bowl of soup or 200 grams. That's why you can eat twice a day if you want. Eat very little in the afternoon. For example a cup of tea with three dates. Or just a banana. At night, you must sleep three hours after eating. If you can't sleep because your stomach is completely empty, then eat half a green apple or two handfuls of water.

You must get regular 7-8 hours of sleep. Getting the right amount of sleep is very important for weight loss. It is just as important as food control. You must eat something while dieting. Can't stay without eating.

There is a misconception in our society that we think that dieting does not mean eating. If you don't eat, you will get sick. Again I said you have to drink a lot of water and keep your stomach full by drinking water. If you are very hungry, eat a little something and drink two glasses of water.

If you follow this weight loss diet list and exercise regularly, you will get very good results quickly. Or you can run for 1 hour in the morning. Running is more effective than walking.

If you do weight loss exercise in the gym, then do not do any heavy. This means do more freestyle, abdominal exercises (Abs Exercise), cardiovascular exercises (cardio Exercise) without any exercise with weight lifting or weight.