In order to follow a healthy diet, do you think you have to skip your favorite foods or to eat less in order to lose weight??
Are you in search of magic pills or kahwas for reducing your weight??
This article will help you in opting for a healthy diet and losing weight.
Fisryt thing’s first, and we give you a simple menu plan that helps balance your daily intake!
Sample Menu Diet Plan!
Breakfast
2 slices bran bread
2 egg whites and veggie omelette made in 1 tsp. olive oil
1 glass low fat milk or tea
Mid-morning Snack
A handful of nuts
1 Fruit
Lunch
1 cup boiled rice
1 cup cooked lentils
3-4 tbsp. yogurt
1 cup green vegetable salad
Evening Snack
½ chicken and vegetable sandwich
1 Fruit
Dinner
1 whole wheat chapatti
1 cup cooked vegetable
3-4 tbsp. yogurt
1 cucumber
There are only two BASIC rules for losing weight and achieving your goal weight in healthy way.
Rule number 1: “Patience and consistency”
Rule number 2: “Forget about weight loss pills and kahwas if you want sustainable results because pills and kahwas are of no use if your diet is not balanced”
So, what IS a balanced diet?
“Balanced diet means that a person’s diet must consist of food items from all food groups which fulfill all the nutrition requirements of a person”.
The six basic food groups are:
- Bread and cereals
- Milk and dairy products
- Vegetables
- Fruits
- Meat and meat products
- Fats and oils
Your intake must include all above mentioned food groups. So the question is how can you incorporate all these groups in your food? The general serving per day of a person is as follows (servings differ from person to person. These serving sizes are mentioned for understanding).
| Food Groups | Serving sizes |
| Bread and cereals | 6 (2 slices bread or 30 gm cereal is one serving) |
| Milk and dairy products | 2-3 (1 cup yogurt, 1 cup milk or 1.5 oz cheese is one serving) |
| Vegetables | As much as you like |
| Fruits | 2-3 |
| Meat and meat products | 2-3 (3-4 oz. is one serving) |
| Fats and oils | 3-4 (1 tsp butter, oil, margarine or 1 Tbsp reduced fat mayonnaise or low fat margarine) |
| Water | 3 to 4 a day (1 serving is a litre). Yes, that’s how much water you need to keep your body healthy! |
Following your diet according to above mentioned servings will provide you less than 1500 calories!
That’s it. No magic foods, no quick fix hacks. Mindful, balanced eating and leading an active lifestyle will give you lifelong results!
For more health plans and diet ideas, follow Rafia Sajid, Clinical Nutritionist on @healthyyou4 on Instagram!
