Query - Fat loss diet plan

Query - Fat loss diet plan

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Deal Newbie
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Hi guys I am looking for a cheap Indian diet for fat loss, something very economical and simple household diet,  no fancy oats, green teas and other things.

I Prefer non veg and seasonal vegetables.

My target is to slowly and steadily lose Weight instead of aggressive diet without buring hole in the pocket.

I was thinking..

Morning – 2 egg whites, 1 banana, boiled legumes, lentils (small bowl)

Lunch – 2 small Bajra/Jowar roti, daal, sabzi (whatever available) with salad (cucumber, carrot, boiled cabbage, etc)

*Dinner – 2 eggs whites, Home food (will avoid rice, sweets)

And will consume seasonal fruit subject to availability (low in sugar ones)

Suggestion Please.

21 Comments  |  
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Missing
Analyst
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I went down from just over 70 kgs to 59 in 16 months, accompanied by reduction in waistline from 36.5" to 31.5". No fancy stuff. Just reduction in portion size and semi-regular cardio. And near total abstinence from sweets. I have to credit the year round allergy for the latter as sweet stuffs would aggravate it a lot. Even (most) fruits like Pomegranate, bananas etc were off the table for the same reason. Plenty of green leafy vegetables and salad stuff.
Started Intermittent Fasting 3 weeks ago and waistline went down by an inch. It did help that skipping breakfast was not a big deal for me as I rarely felt hungry in the morning esp. as I usually wake up late. For some it might be more convenient to skip dinner.
Some muscle loss might have happened though.

Missing
Deal Cadet
86
551
21

Eat only 6-8 hours a day
Either skip breakfast or dinner on your preference, however total calories should remain same
I mean just eat you dinner earlier or breakfast with lunch
You eating window should not exceed 8 hours
If you are working out, increase your protein intake, eat at least 6 full eggs
The egg yellow is healthy fat and helps u loose weight
Have a spoon full of mct oil ( virgin coconut) or white butter with every meal
Do not eat any kind of bread or processed food or any food with shelf life of more than 2 days
Keep 1 cheat day in 10 days
Yes and no sweets in any form, like tea coffee too, except cheat day

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Deal Newbie
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LIMBO wrote:

I went down from just over 70 kgs to 59 in 16 months, accompanied by reduction in waistline from 36.5" to 31.5". No fancy stuff. Just reduction in portion size and semi-regular cardio. And near total abstinence from sweets. I have to credit the year round allergy for the latter as sweet stuffs would aggravate it a lot. Even (most) fruits like Pomegranate, bananas etc were off the table for the same reason. Plenty of green leafy vegetables and salad stuff.
Started Intermittent Fasting 3 weeks ago and waistline went down by an inch. It did help that skipping breakfast was not a big deal for me as I rarely felt hungry in the morning esp. as I usually wake up late. For some it might be more convenient to skip dinner.
Some muscle loss might have happened though.

Thanks for your valuable input

Missing
Deal Newbie
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398
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karanoshan wrote:

Eat only 6-8 hours a day
Either skip breakfast or dinner on your preference, however total calories should remain same
I mean just eat you dinner earlier or breakfast with lunch
You eating window should not exceed 8 hours
If you are working out, increase your protein intake, eat at least 6 full eggs
The egg yellow is healthy fat and helps u loose weight
Have a spoon full of mct oil ( virgin coconut) or white butter with every meal
Do not eat any kind of bread or processed food or any food with shelf life of more than 2 days
Keep 1 cheat day in 10 days
Yes and no sweets in any form, like tea coffee too, except cheat day

Bro sounds similar to OMAD diet, is OMAD worth it?

Cropped6626295310087616832
Deal Cadet
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I Want 2 Gain weight wink I Just 41 only

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Deal Cadet
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flawlessking wrote:

Bro sounds similar to OMAD diet, is OMAD worth it?

This is not one meal, you can eat 6-8 hours
i was 110 kgs once upon a time, reduced 45 kgs
this works the best and is not bad for health

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Deal Cadet
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ChanduCh wrote:

I Want 2 Gain weight wink I Just 41 only

Pespi piyo aur pizze khao

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Deal Cadet
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Intermittent fasting and Low carb are the way to go. Period.

Md 5a686577a583d%282%29
Deal Cadet
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u can eat whatever u want, just be mindful of calories and avoid rice.

Desert
Deal Cadet
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For weight loss, calorie dense diet works wonders. High protein, less carbs and Good Fats is the key. Start with around 1400-1500 calories and there should be weekly changes in diet accordingly. No fruits, sugar and chapattis is the key … Complex carbs should be main source of diet.

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Deal Newbie
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Manitian wrote:

For weight loss, calorie dense diet works wonders. High protein, less carbs and Good Fats is the key. Start with around 1400-1500 calories and there should be weekly changes in diet accordingly. No fruits, sugar and chapattis is the key … Complex carbs should be main source of diet.

Great input thanks blush

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Deal Subedar
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Sorry to be blunt but don’t take diet plan or medical advice from random people on internet.

Each person has different body, different lifestyle, different genetics.


1st consult a good dietician.

2nd find out your body fat percentage. there are different methods with callipers and electro conductivity etc.


3rd Achieve your fitness or weightloss goals through a combination of Diet and Exercise ( I don’t necessarily mean Gym. Running, Jogging, swimming etc counts as well)

4th Don’t calculated your weight-loss by  just measuring weight you lose but fat % you lose.

5th point if you see you aren’t loosing enough fat even after lots of effort then consult doctors to find out if you have any metabolic disorder.

And Try to have a stress Free ( or atleast controll stress ) lifestyle.



All the best. plus1

Do keep us updated about your progress. Tagg me

Comehither
Entertainer
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Khaali Dimaag khaao sabka aur kuch mat khaao pio, then you will become slimy.. err I mean slim. All the best 😊👍

Tumblr nfaqajuvfr1tgz4rco1 500
Deal Captain
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8398
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For people suggesting intermittent fasting. Can you please help me understand how it helps.

For example: if I generally eat 1500 calories worth of food (protein + carbs + fats) a day from 9 AM to 9 PM in general but then opt for intermittent fasting and eat the same food in 8 hours period instead of 12 hours how does it differ?

It’s the same body that I have and the same body that absorbs all the calories, be it 12 hours period or 8 hour period so how does intermittent fasting help in this way?

You current diet plan pushes your body into starvation as the overall calories that you consume seems to be very less than your BMR I suppose. Quantify what you consume and maintain a calorie deficit, not less than your BMR though. You calorie consumption should be between BMR and TDEE (total daily energy expenditure). The more active you are the higher TDEE would be.

For suppose if your BMR is 2000 calories per day and you work out for 3 days a week or so then your TDEE might be 2500, then maintain your intake calories at around 2100 and you will have a deficit of 400 calories per day and your body doesn’t go into starvation either. Once your body enters starvation it will consume lesser and lesser calories to burn as days progress. So essentially your BMR keeps reducing and your muscle mass keeps reducing too as it’s easy to burn muscle than fat when body needs energy. So ideally a well balanced diet plan + workout does wonders.

In the intake, typically maintain at least 1gram protein per kg of your body weight but ideally 1.5 grams protein. Calculate what calories this amount of protein accounts to. Then in the remaining calories, try to minimise carbs as much as possible and increase health fats as much as possible so that overall calorie intake is around your target.

I totally agree by what @Total_Fun said. Don’t go by amount of weight you loose but amount of fat you loose. It is important to understand fat loss is lot more difficult that weight loss. When you starve and do all sorts of crap to your body you will be happy for the moment looking at your weight loss which essentially would be essential fluids and muscle, which are both very important to your body, and not fat. Following a proper diet will help reduce muscle loss and increase fat loss. If you club it with good workouts then you will witness muscle gain as well. The more the muscle in your body the more your BMR, which again helps burn more fat.

Tumblr nfaqajuvfr1tgz4rco1 500
Deal Captain
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8398
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Intermittent fasting was devised for people who over eat for all their meals so as to reduce overall consumption of intake. This eventually turned out to be a fad diet where people start to assume 8 hour window can be used to binge anything and they will still reduce weight. No, it doesn’t work that way!

End of the day, 8 hours or 12 hours or 16 hours eating period, all that matters is what goes in and what goes out. Simple math. Don’t starve, yet maintain a calorie deficit.

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Admin
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raghupro wrote:

For people suggesting intermittent fasting. Can you please help me understand how it helps.

For example: if I generally eat 1500 calories worth of food (protein + carbs + fats) a day from 9 AM to 9 PM in general but then opt for intermittent fasting and eat the same food in 8 hours period instead of 12 hours how does it differ?

It’s the same body that I have and the same body that absorbs all the calories, be it 12 hours period or 8 hour period so how does intermittent fasting help in this way?

You current diet plan pushes your body into starvation as the overall calories that you consume seems to be very less than your BMR I suppose. Quantify what you consume and maintain a calorie deficit, not less than your BMR though. You calorie consumption should be between BMR and TDEE (total daily energy expenditure). The more active you are the higher TDEE would be.

For suppose if your BMR is 2000 calories per day and you work out for 3 days a week or so then your TDEE might be 2500, then maintain your intake calories at around 2100 and you will have a deficit of 400 calories per day and your body doesn’t go into starvation either. Once your body enters starvation it will consume lesser and lesser calories to burn as days progress. So essentially your BMR keeps reducing and your muscle mass keeps reducing too as it’s easy to burn muscle than fat when body needs energy. So ideally a well balanced diet plan + workout does wonders.

In the intake, typically maintain at least 1gram protein per kg of your body weight but ideally 1.5 grams protein. Calculate what calories this amount of protein accounts to. Then in the remaining calories, try to minimise carbs as much as possible and increase health fats as much as possible so that overall calorie intake is around your target.

I totally agree by what @Total_Fun said. Don’t go by amount of weight you loose but amount of fat you loose. It is important to understand fat loss is lot more difficult that weight loss. When you starve and do all sorts of crap to your body you will be happy for the moment looking at your weight loss which essentially would be essential fluids and muscle, which are both very important to your body, and not fat. Following a proper diet will help reduce muscle loss and increase fat loss. If you club it with good workouts then you will witness muscle gain as well. The more the muscle in your body the more your BMR, which again helps burn more fat.

Not suggesting/advocating nor disagreeing with you about intermittent fasting – but had come across this well researched piece :
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC45...
@_One_Miller_ @amdoinggood123 suggested intermittent fasting

I have seen intermittent fasting help someone I know lose weight – but I also feel it got him to get more disciplined in terms of setting time to eat etc.

I have seen Keto diet help a few of my friends..

Agree with @Total_Fun

Do keep us updated on your progess smile

Tumblr nfaqajuvfr1tgz4rco1 500
Deal Captain
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8398
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Expand
azzuridd wrote:

Not suggesting/advocating nor disagreeing with you about intermittent fasting – but had come across this well researched piece :
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC45...
@_One_Miller_ @amdoinggood123 suggested intermittent fasting

I have seen intermittent fasting help someone I know lose weight – but I also feel it got him to get more disciplined in terms of setting time to eat etc.

I have seen Keto diet help a few of my friends..

Agree with @Total_Fun

Do keep us updated on your progess smile

Thanks for the share. I have went through it and I basically see the same simple math being followed in their experiments as well, restricted energy intake.

That’s the point I wanted to stress on, irrespective of intermittent fasting or not, it all boils down to what goes in and what goes out. Intermittent fasting might/might not have other indirect health benefits but purely considering weight loss it fails if one consumes excessively in that window or very less in that window. A balance is needed.

Missing
Deal Cadet
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320
4
raghupro wrote:

For people suggesting intermittent fasting. Can you please help me understand how it helps.

For example: if I generally eat 1500 calories worth of food (protein + carbs + fats) a day from 9 AM to 9 PM in general but then opt for intermittent fasting and eat the same food in 8 hours period instead of 12 hours how does it differ?

It’s the same body that I have and the same body that absorbs all the calories, be it 12 hours period or 8 hour period so how does intermittent fasting help in this way?

You current diet plan pushes your body into starvation as the overall calories that you consume seems to be very less than your BMR I suppose. Quantify what you consume and maintain a calorie deficit, not less than your BMR though. You calorie consumption should be between BMR and TDEE (total daily energy expenditure). The more active you are the higher TDEE would be.

For suppose if your BMR is 2000 calories per day and you work out for 3 days a week or so then your TDEE might be 2500, then maintain your intake calories at around 2100 and you will have a deficit of 400 calories per day and your body doesn’t go into starvation either. Once your body enters starvation it will consume lesser and lesser calories to burn as days progress. So essentially your BMR keeps reducing and your muscle mass keeps reducing too as it’s easy to burn muscle than fat when body needs energy. So ideally a well balanced diet plan + workout does wonders.

In the intake, typically maintain at least 1gram protein per kg of your body weight but ideally 1.5 grams protein. Calculate what calories this amount of protein accounts to. Then in the remaining calories, try to minimise carbs as much as possible and increase health fats as much as possible so that overall calorie intake is around your target.

I totally agree by what @Total_Fun said. Don’t go by amount of weight you loose but amount of fat you loose. It is important to understand fat loss is lot more difficult that weight loss. When you starve and do all sorts of crap to your body you will be happy for the moment looking at your weight loss which essentially would be essential fluids and muscle, which are both very important to your body, and not fat. Following a proper diet will help reduce muscle loss and increase fat loss. If you club it with good workouts then you will witness muscle gain as well. The more the muscle in your body the more your BMR, which again helps burn more fat.

Completely wrong assumptions….
IF will not work as you mentioned.

Time taken to generate fat is more than the burning. Thats where the IF does wonders.

Calorie in = calorie out is not always correct.

Missing
Deal Cadet
72
320
4
Total_Fun wrote:

Sorry to be blunt but don’t take diet plan or medical advice from random people on internet.

Each person has different body, different lifestyle, different genetics.


1st consult a good dietician.

2nd find out your body fat percentage. there are different methods with callipers and electro conductivity etc.


3rd Achieve your fitness or weightloss goals through a combination of Diet and Exercise ( I don’t necessarily mean Gym. Running, Jogging, swimming etc counts as well)

4th Don’t calculated your weight-loss by  just measuring weight you lose but fat % you lose.

5th point if you see you aren’t loosing enough fat even after lots of effort then consult doctors to find out if you have any metabolic disorder.

And Try to have a stress Free ( or atleast controll stress ) lifestyle.



All the best. plus1

Do keep us updated about your progress. Tagg me

Every dietician/doctor say the same to make money from peoples obesity.

If the world is perfect , we will not have the obesity.

99% people try to do workouts, and loose weight for couple of Kgs and start gaining double the weight after stopping the workouts for couple of days.

The only one way to loose weight is Keto type of diet with Intermittent fasting.

There is one more variable (sugar levels) apart from the calorie intake.
Keeping the sugar levels at low and constant always will burn the fat quickly in Keto diet.

Missing