How to Plan Your Diet for Fat Loss?

How to Plan Your Diet for Fat Loss?

You pay around 2000 a month in the gym and still couldn’t find the motivation to get to the gym. Maybe you find the gym boring or you couldn’t just lose weight due to some reasons. Without a proper diet plan, it is just impossible to reach your fitness goals. Obesity targets those, who don’t follow a proper nutrient-rich diet. Dieting doesn’t mean that you stop eating to lose weight. You need to consume low calorie, high-nutrition diet to lose fat without compromising with your health.

People think that 5-6 meals a day are a lot more than required, but that is a myth. You need to divide your food servings into 5-6 parts in a day. Sometimes, people don’t take proper diet and keep doing rigorous exercise, which leads to weakness. A nutrient-rich diet is essential and you should also keep your body hydrated to deliver essential nutrients to your blood. Avoid high sugar content like soft drinks and fruit juice. Limiting your sugar intake is essential to cut inches from your body.

The science behind weight loss

The science behind weight loss

Caloric intake and expenditure contribute to weight reduction and gain. If you eat fewer calories than you expend, you lose weight. You only need to eat within your calorie limits and to lose the extra pounds, you should burn a required amount of calories in the gym. You need to ensure that the diet you are having is well balanced in order to lose weight; it includes all food groups that provide all the required nutrients for good health.

4 Day weight loss diet plan

Day 1 weight loss diet

  • Early Morning – Start your day with 2 glass warm water. Eat one fruit of your choice that has water content like watermelon, orange, tangerines, etc.
  • Breakfast - Your breakfast should be rich in protein. Eat oats or porridge in skimmed milk. You can add nuts in your oats and porridge.
  • Pre-Lunch – At 12 Noon, Eat 1 plate of skimmed milk paneer and mixed vegetable salad.
  • Lunch – During lunch, you must take 1 multigrain tortillas, dal, brown rice and low fat curd.
  • Mid-evening – At 4 O’clock, take 1 cup of tea or coffee or 1 glass buttermilk.
  • Snacks – At 5:30, eat 2 fresh fruits/sprouts/ protein drink.
  • Dinner – Eat Dal with veggies and 1 tortilla.
  • Post-dinner - Eat 3-4 nuts or 1 glass low fat warm milk.

Day 2 weight loss diet

  • Early Morning – Start your day with 2 glass warm water. Take any 1 fruit.
  • Breakfast – Eat curd with mixed vegetable stuffed multigrain tortilla.
  • Pre-Lunch – Eat 100gm skimmed milk paneer.
  • Lunch – In lunch eat 1 multigrain tortilla, 1 vegetable sabji, salad (onion, tomato, cucumber, etc.), 1 bowl brown rich, curd, 1 egg (vegetarians can eat chana chat).
  • Mid-evening – 1 fruit of your choice and buttermilk or green tea.
  • Snacks – Have a cup of black coffee with low sugar or whey protein shake.
  • Dinner – Sautéed Vegetables with Paneer (1 bown), 1 tortilla, Green Chutney (2 tablespoon), 1 bowl salad, brown rice (optional).
  • Post-dinner – A glass of warm milk.

Day 3 weight loss diet

  • Early Morning – Start your day with 2 glass cucumber detox water.
  • Breakfast – Take 1 bowl skimmed milk yoghurt with multigrain paneer toast.
  • Pre-Lunch – 1 bowl sprout salad of choice or 1 bowl mixed veggies chunky soup.
  • Lunch – 1 multigrain tortilla, 1 bowl brown rice, 1 vegetable curry, 1 bowl sambhar and 1 bowl low fat curd.
  • Mid-evening – Banana and buttermilk or mixed veggie juice.
  • Snacks – Tea or coffee with less sugar and 1 bowl boiled corn.
  • Dinner – 1 bowl vegetable and mixed seeds salad, 1 multigrain tortilla, 1 non-veg sabji, 1 bowl brown rice, Sambhar or Dal.
  • Post-dinner – 1 glass warm milk.

Day 4 weight loss diet

  • Early Morning – Start your day with 2 glass cucumber detox water.
  • Breakfast – Consume 1 glass Fruit and Nuts Yogurt Smoothie, 1 Egg Omelet, 2 small and fluffy pancakes and 1 bowl porridge.
  • Pre-Lunch – 1 bowl sprout and vegetable salad or 1 bowl grilled chicken or fish salad.
  • Lunch – 1 bowl millet and Dal khichdi, 2 tortillas, 1 bowl non-veg sabji or egg bhurji and small bowl curd.
  • Mid-evening – 1 orange and buttermilk.
  • Snacks – Black coffee or tea or green tea with baked snacks.
  • Dinner – 1 bowl fruit and veggie mixed salad of choice, 2 bran rotis, 1 bowl of non-veg subji, 1 bowl red rice or brown rice, 1 bowl Dal and 1 bowl curd.
  • Post-dinner – 1 glass of whey protein shake.


Tips to plan your diet

  • You need to cut sugar, starches and carbs to decrease your hunger levels.
  • You should construct your meal in a way that you consume more protein less carbs. Meat, fish, eggs, milk and beans are good sources of protein.
  • Eat green vegetables like broccoli, cauliflower, spinach, tomatoes, kale, Brussels, sprouts, cabbage, Swiss chard, lettuce, cucumber, etc.
  • Consume healthy fats like olive oil and coconut oil.
  • Don’t forget to lift weights and follow a rigorous workout session.
  • Drink coffee or green tea to boost your metabolism.
  • Get proper sleep, as poor sleep in the main cause of weight gain.
  • Drink water as much as you can.
  • Soluble fibers help in reduction of weight loss.
  • Stop consuming unhealthy foods.
  • You must add a good quality weight loss supplement in your diet.

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