diet plan

Effective diet plan for quick weight loss

Exercise and diet are equally important when it comes to a weight loss or to build muscle. In this fast moving life we do not get much time to spare for physical exercise so in such a situation a healthy and nutritious diet can solve the purpose to some extent. Remember you still have to do some kind of physical activities to utilize the consumed calories as our body store the energy as glycogen or fat.

And as we know its 30% workout and 70% diet. So focusing more on a proper diet plan is worth the result. Here is one of the effective diet plan, one must follow to stay fit.

Early Morning

Detox yourself and start your day with lemon juice and honey in lukewarm water, this helps your body to get rid of harmful acids produced by the body.


Choose any one or two from the following options:

  • Egg white omelet (2) + 2 slices of brown bread or multigrain bread.
  • Milk (Skimmed Milk) +Cornflakes/ Oats /Wheat bran or daliya.
  • Fruit salad / Sprouts / tofu.
  • Vegetable Poha / Upma / Boiled Soya chunks.
  • Skimmed milk cottage cheese + Brown bread or multigrain bread.

Consume a few dry fruits in the morning as it contains natural sugars and fiber, it has zero cholesterol and fats, and a variety of delectable flavors, dry fruits and nuts are an easy source of all essential nutrients.


Take black coffee / green tea before the afternoon meal this helps in boosting metabolism.


  • Boiled / Roasted Chicken/ Soyabean (200 grams) +Brown Rice (1/2 plate) / Chapati (1)
  • Boiled Dal +salad + Brown Rice (1/2 plate) / Chapati (1-2)
  • Vegetable Daliya.

Take Probiotic curd (100grams) as it helps in digestion.


  • Take some citrus fruits to satisfy the hunger pangs in the evening,
  • Green tea with two whole wheat or multigrain biscuit.
  • Boiled Channa or sprouts.


Choose any one or two from the following options:

  • Boiled Soy chunk/ soybean soup + salad.
  • Boiled Egg White (3) + Vegetable clear soup.
  • Chicken or Tuna salad.
  • Boiled Dal.
  • Vegetable Daliya.

Pre Bed –time

150 -200 ml of skimmed milk.

Beside the above diet keep in mind the following points:

  • Maintain at least 2 to 3 hours of gap between meal and sleep and avoid heavy dinner.
  • Replace cold drinks with lemon juice, coconut water, vegetable soup or buttermilk.
  • Drink at least 2 to 3 liters of water every day.
  • Fiber is excellent for weight loss, so consume more of raw vegetables and fruits.
  • All carbs are not bad; avoid simple carbs like sugar, sweet and processed food.
  • Never skip meals and avoid oily foods.
  • Count your calorie intake.
  • Avoid foods contains maida like fast foods and bakery products.
  • Replace Chicken Tikka with Chicken Salami.
  • Avoid taking water along with the meal.
  • Everything needs to be scheduled all from your wake up time to your diet and your sleeping time.

Follow the above-mentioned points for two weeks and later on include one cheat meal for every 10-15 days to please your taste buds with one meal of your choice but don’t forget only one. Also, it’s necessary to burn calories, so try to take out some time for physical exercises at least thrice a week.

Pursue the above-mentioned rules and fit into your old clothes again but don’t forget the results may vary from person to person and don’t try to bully your body.

NOTE: Please consult your DOCTOR before doing anything.

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About Anil M

Hi there! Welcome to I am a telecom engineer by profession and I am more passionate about traveling and photography. I am a fitness enthusiast, I like playing the guitar and a pogonophile who indulge in riding a motorcycle.

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