High Protein diet chart for fat loss.

High Protein Diet Chart For Weight Loss.

Obesity becomes a cause of trouble and embarrassment for anyone. No one wants to have a chubby, flabby, bulky body. It destroys the brightness of your entire personality. Excess obesity reduces beauty and makes the body home for diseases. A good Personality is identified with a healthy body.

Due to the busy lifestyle, nowadays not everyone can take special care of their fitness. But you will be able to be perfect in your work only when your health is good and you are fit. In such a situation, people sweat for hours in the gym, do dieting, and sometimes take medicines to lose weight. While there is no need to do so much to reduce obesity. To reduce your stomach, you must follow the exemplary diet chart. The rules are simple. All you have to do is start eating right. But in India, it can feel like an insurmountable challenge given our food culture and dietary habits.

For example, a typical Indian meal is high in carbohydrates and sugar we eat a lot of potatoes, rice, and sweets. We pressure our friends and family to eat too much as a sign of hospitality and affection and consider refusing extra help too much. Above all, we have never considered physical exercise essential. It is no wonder that India is grappling with the problem of rising obesity.

Care has been taken in the diet chart so that you keep getting the necessary vitamins and minerals. By the way, it is not required that it will be completely applicable to every person. However, you can also make some changes to it.

Why a High Protein diet for fat loss.

Protein is crucial to nearly every bodily function. We need it to have energy, feel full, build muscle, process nutrients, boost immunity to send chemical signals, and stay alive. High protein is needed in clinical instances (pregnancy, malnutrition, injuries, burns) and general instances (muscle building, weight loss). 

Proteins are made up of amino acids and out of 21 amino acids 10 are not produced in our body, and we call them essential amino acids. So it is necessary to get it from external sources to complete the formation of protein in our body. A high-protein diet is often recommended by bodybuilders and nutritionists to help efforts to build muscle and lose fat. It should not be confused with low-carbohydrate diets, such as the Atkins Diet, which are not food energy controlled and often contain large amounts of fat.

Person to person the needs for protein differ, excess consumption of protein may cause health problems. The breakdown of protein results in two types of bodily waste: non-nitrogenous and nitrogenous. Non-nitrogenous waste is a combination of carbon dioxide and water. Nitrogenous waste is referred to as urea, uric acid, and creatinine. Urea makes up the majority of these types of waste products. It is advised for those on a high protein diet to drink enough quantities of water to aid in the excretion process of this nitrogen-based waste via the kidneys.

When you start losing weight, initially the weight of all people usually decreases by two to four kilos, but later the fat does not decrease. That's why every time you have to make your diet chart more difficult than before. Try this diet chart for weight loss and see the difference. By the way, according to the physical structure of every person and the hard work done by him, the requirement for food and drink is different. For this, it would be better to extract BMR which will tell the minimum number of calories required by the body.

Monday High Protein Diet Chart for Weight loss.

• Breakfast:- 4 Idli + Sambar 1/2 Cup+1 table spoon Green chutney/ Tomato Chutney + 2 egg white (without Yolk).
• Brunch:- 1 Cup of Fruit Salad.
• Lunch:- 1 Cup rice+ Soya chunk curry 1/2 Cup+ Mix veg Subji 1/2 Cup+ small Cup low-fat curd.
• Evening:- 2 egg white (without Yolk) + Almonds.
• Dinner:- 2 Roti/chappati + Subji 1/2 Cup.

Tuesday High Protein Diet Chart for Weight loss.

• Breakfast:- Sprouts & Paneer 50grm.
• Brunch:- 1 Cup boiled black channa.
• Lunch:- 1.5 Cup rice+ chicken curry( 150 gm chicken)/ Palak Subji 1/2 Cup + 1/2 Cup low-fat curd.
• Evening:- 1 Portion fruit salad+ Yoghurt.
• Dinner:- Brocken wheat upma 1 cup+ 1/2 cup green beans subji.

Wednesday High Protein Diet Chart for Weight loss.

• Breakfast:- 1 Cup skimmed milk + Paneer 50grm.
• Brunch:- 1 Portion fruit salad + 1 Cup boiled chana.
• Lunch:- Veg pulao rice 1.5 cup+ 1 Cup Soya Chunk curry + 1/2 Cup Low fat curd.
• Evening:- 1 Cup of Green tea + 1 Cup of Mix - Veg soup.
• Dinner:- 2 Roti/ Chapati+ Mix veg with Paneer subji 1/2 cup.

Thursday High Protein Diet Chart for Weight loss.

• Breakfast:- 1 Banana + Omelet 2 eggs.
• Brunch:- Green gram sprouts 1 cup.
• Lunch:- 3 Roti + 1/2 Cup salad + Fish curry ( 180 gm fish) /  Paneer Sabji + 1/2 cup Cabbage subji.
• Evening:- 1 Portion of fruit + cottage cheese.
• Dinner:- 2 Roti / chappati.+ Potato subji 1/2 cup.

Friday High Protein Diet Chart for Weight loss.

• Breakfast:- Soya flour Uthappam 2 + Tomato /green chutney + 1 glass skimmed milk.
• Brunch:- 1 Portion fruit salad + 1 Cup boiled chana.
• Lunch:- 1.5 Cup rice + Kidney beans curry 1 cup + 1/2 Cup cucumber salad+ Subji 1/2 cup.
• Evening:- 1 Cup Green tea+ Brown rice flakes poha with nuts 1 cup.
• Dinner:- Brocken wheat upma 1 Cup+ 1/2 Cup green beans subji.

Saturday High Protein Diet Chart for Weight loss.

• Breakfast:- Chicken keema Paratha 2 / 4 Idli + Sambar 1/2 Cup+1 table spoon Green chutney/ Tomato Chutney + 1 glass skim milk.
• Brunch:- 1 Cup Boiled Channa.
• Lunch :- 4 Chapati+ Grilled chicken 150 gm+ Dhal 1/2 Cup+ Cucumber salad 1/2 cup.
• Evening:- 1 Cup Fruit salad + 2 Eggs without Yolk.
• Dinner:- Brocken wheat upma 1 cup+ 1/2 Cup green beans subji.

Sunday High Protein Diet Chart for Weight loss.

• Breakfast :- Mashroom Paratha 2 + Tomato chutney+ Scrambled egg( 2egg).
• Brunch:- Plane Yoghurt with raw vegetables / grilled vegetables 1 cup.
• Lunch:- 1/2 Cup rice + 3 medium chappati+ Fish masala 1 cup( fish 180 g)+ Snake guard subji 1/2 Cup.
• Evening:- 1 Cup boiled channa+ light tea 1 cup.
• Dinner:- 3 Roti/ chapati+ 1/2 Cup mixed veg curry.

Do's And Don't's.

Do's

• Take good quality proteins.
• Drink more water.
• Eat complex carbohydrates.
• Drink skimmed milk for better protein absorption.
• Include a variety of protein sources with your diet.

Don't's

• Don't take a huge amount of protein at a time.
• Don't go for a fatty preparation of protein sources.

Food Items You Can Easily Consume.

• Skinless Chicken:- White meat is the leanest choice, but even dark meat can be a good choice if you skip the skin. Both chicken and turkey give you about 25 grams of high-quality protein, along with B vitamins and selenium.
• 90% (or Leaner) Ground Beef:- Lean ground beef is a source of high-quality protein, and you don't need a lot to get the protein you need. Just 3 ounces delivers 22 grams of protein, along with a healthy dose of iron, zinc, and vitamin B1.
• Beans & Lentils:- These vegetarian proteins are super-healthy and you should eat them frequently. Not only do they give you protein (9 grams per half cup), but they are also brimming with filling fiber, heart-healthy folate, and energy-creating iron.
• Low-fat or Nonfat Dairy:- Dairy products, like milk, yogurt, cottage cheese, and ricotta cheese are good to lean sources of protein. Make a smoothie with yogurt, skim milk, and your favorite fruits for an on-the-go breakfast or snack.
• Tofu & Other Soy Foods:- Soy is one of the top vegetarian protein sources. 1/2 cup of tofu gives you 8 - 10 grams of protein (depending on whether it’s soft or firm), while 1 cup of edamame gives you 17 grams.
• Eggs:- The incredible, edible egg is an excellent way to get a bit of protein in your diet. One egg offers 6 grams of protein for just 70 calories.

6 High Protein Rich Vegetarian Foods.

While we know that meat and eggs contain a good amount of protein, there is a common misconception that a vegetarian meal plan comes up short in this regard. That is a myth, however, as veg food can be a great source too.

Although a lot of vegetarians turn to protein powder as their source of nutrients, we have put together a list of protein-rich foods for vegetarians to help them meet their daily requirements without any meat.

1. Chickpeas (Channa):- Chickpeas have a unique nutrition profile. In just a single 28-gram serving, there are 102 calories, and only 729 calories in one cup (200 grams) of boiled chickpeas. Nearly 67% of its weight comprises carbs, while the remaining chickpea consists of protein and fat.

Did you know that one cup of chickpeas provides up to 40% of your required amount of daily fiber, 70% of folate, and 22% of iron? In addition, they have a low glycemic index. It means that your body digests this legume slowly, which helps you feel full for longer and prevents spikes in blood glucose levels.

2. Kidney Beans (Rajma):- Kidney beans are chock-a-block with protein, carbohydrates, and fiber. Paired with boiled or steamed rice, Rajma-Chawal is an all-time favorite dish in the Indian household.

Apart from being delicious, it’s a wholesome meal, which can be enjoyed in the form of a curry, as a topping in salads, in enchiladas, or in the form of spicy chili.

3. Milk:- Drink milk regularly? If you do, you’re sure to do well on your protein test. Apart from being a rich source of protein, milk is rich in calcium and ensures good bone health, strong teeth, a healthy immune system, and glowing skin.

Avoid full-fat versions, look for skimmed options that have been fortified with vitamin D, and make the best of the protein in milk.

4. Cottage Cheese (Paneer):- Paneer is to India what cheese is to the rest of the world. High in casein, a slow-digesting dairy protein, paneer also offers you a good amount of calcium, keeps you fuller for longer, and helps burn more fat. Is reason enough to have more? Add it to vegetable preparation, toss it into sauteed vegetables, or eat it as it is, and enjoy the benefits of protein in paneer.

4. Lentils (Dal):- Indians can’t do without their days, be it arhar, urad, or moong. A part of almost every meal, lentils are an easy and inexpensive way of amping up your intake of protein, fiber, and essential minerals. Serve with a side of rice or roti for a complete meal.

5. Green Peas (Matar):- Not many vegetables are as rich in protein as this winter staple. You get the protein and fiber from frozen green peas too, so go ahead and stash a bag in your freezer.

Make sure you pick up the bag and check how the peas have been frozen – if you can feel them, they’re good to go; if not, they have been thawed and refrozen into a big chunk. Try Matar Paneer to boost your protein intake.

6. Mixed Seeds:- Seeds add crunch and quite a bit of protein to your meals. Choose from sesame, sunflower seeds, pumpkin, or poppy seeds – as they’re all high in protein and healthy fats. Apart from salads, you can add them to raita, cereal, or homemade granola.

7. Fermented dairy:- Because they contain probiotics, fermented dairy products, like yogurt and kefir, help keep our gut bacteria healthy. A healthy gut is linked to important health outcomes. According to a 2019 study published in the journal Nutrients, the gut microbiome influences the development of several disorders, including inflammatory bowel disease (IBD), type 2 diabetes, cardiovascular disease, and colorectal cancer. One cup of kefir provides about 10 grams of protein while a cup of Greek yogurt packs in about 20 grams of protein, per the USDA.

For more details contact us on 9540414558.