[ad_1]
Many factors and lifestyle changes contribute to weight loss. It is necessary to work to close those extra calories, nutrition and lack of calories are also necessary. Recently, in a video, a nutrition and fitness coach, the Parangal Pandey, who lost 89 kg during his fat loss journey, emphasized the same, shared a diet plan that helped him go from 154 kg to 65 kg.
Also read Nutritionist who had an irregular period up to 11 years
Weight Los Diet Plan that helped him in 89 kg shed
In a video, ‘What did you do to leave this (156 kg) (63 kg)?’ He also shared the calorie information for every food he suggested and how much protein, carbs and fat he consumed. According to its caption, food has 1,500 calories, 120–130 grams of protein, 120–140 grams of carbs and 40-50 grams of fat. Additionally, he provided some dietary options and the time on which he consumed each food.
1. Morning (6: 30–7: 00 AM)
• 1 glass of warm water with lemon.
• Black coffee or green tea.
• 5 almonds and 5 walnuts.
2. Breakfast (8: 00–8: 30 AM) – 350 kcal
• 1 gram flour chila (or chicky flour pancake) with cheese stuffing (1/2 cup gram flour, 50 grams of cheese and vegies)
• 1 teaspoon of ghee for cooking.
• Mint-corerned chutney.
• 1 boiled egg on the side (optional for additional protein).
Or
• 3 egg white and 1 whole egg omelette with vegies.
• 1 multigrain roti (30 grams of flour).
3. Mid-morning snack (11:00 am) -150 kg
• 100 grams of Greek yogurt with chia seeds (or homemade yogurt).
• 1/2 scoop whey protein (if more protein is required for boost).
4. Lunch (1: 30–2: 00 pm) – 400 kcal
• 100 grams of grilled chicken or 80 grams of cheese/tofu (for vegetarians).
• 1 small bowl of brown rice or quinoa (50 grams cooked).
• 1 bowl mixed vegetarian vegetable (1 teaspoon cooked in ghee).
• 1 small bowl of curd (50 grams) with roasted cumin.
5. Evening snack (4: 30–5: 00 pm) – 150 kcal
• Protein smoothie made with 1/2 scoop whey, 100 ml almond milk, 1/2 banana and chia/flax seed.
Or
• 1 boiled egg and 1 fruit (apple/guava/berries).
6. Dinner (7: 30–8: 00 pm) – 350 kcal
• 150 grams of grilled fish (or 80 grams of cheese/tofu for vegetarians).
• 1 small multigren bread or 50 grams cooked dal (lentil soup style).
• 1 bowl saated vegies with garlic and olive oil.
7. Post-dinner (optional, if necessary) -100 kcal
• 1 glass of turmeric milk (low fat milk) with cinnamon.
Note the readers: This article is only for informative purposes and is not an option for professional medical advice. Always consult your doctor with any question about a medical condition.
[ad_2]
