Useful Tips to Reduce Weight

It is true that once the weight is reduced and brought down to the desirable level, food intake must be slightly increased.

But see that the intake is not too much to start increasing the weight once again. To ensure stability in the weight, make it a practice to weigh yourself once a week. It is essential that you weigh yourself in the same type of clothes each time.

Models of Diet

You can loose weight on a diet of 600 calories a day if you are engaged in sedentary work and on 1200 calories if you are an active working woman. Distribute the types of food in all your four meals.Eat what you normally do but less. Look in for the food stuff which provides the least calories (refer calorie chart for common cooked or Processed Foods given earlier in this section), but include all the fundamental food requirements to complete the calories.

I. The following slimming diet provides about 600 calorie food per day

(A) Early Morning

One glass of warm water with 1 tsp of lemon juice.

(B) Morning Breakfast

Any one or two of the following items:

1.One cup of tea or coffee with a little milk (use artificial sweetness instead of sugar)

2.Any small fruit (except banana or mango)

3.Two or three small tomatoes or cucumbers

4.Non-vegetarians can take an egg.

(C)Mid-Day Meal

1. Two or three small tomatoes or cucumbers

2. One small chapati

3. Half bowl of any calorie vegetable

4. Half bowl of moong soup

5. Non-vegetarians can take a small piece of meat (fatless) or fish.

(D) Afternoon tea/early evening

As per the morning breakfast.

(E) Supper

As per the mid-day meal, except for the fact that a small bowlful of rice or khichree can be taken instead of rice.

II. The following slimming diet provides about 1,200 calorie food per day

(A) Early Morning

One glass of warm water with 1 tsp of lemon juice.

(B) Morning Breakfast

Take any one or two of the following items:

1. One cup of milk or one cup of tea or coffee with a little milk (use artificial sweetener instead of sugar)

2. One small fruit

3. One Khakra or a slice of bread

4. One egg

5. Two or three small tomatoes or cucumbers.

(C) Mid-day Meal

1. Vegetable or non-vegetarian soup of your liking (Flour should not be used for preparing any soup)

2.Four or five tomatoes or two or three cucumbers

3.One small bowl of vegetable

3.Two small chapatis or a slice of bread

4.One small bowl of moong or any other similar cereal

5.Non-vegetarians can take some meat (fatless) or a fish.

D) Afternoon /Early evening

As per the morning breakfast.

(E) Supper

As per the mid-day meal except for the fact that one small bowl of khichree or rice can be taken as a substitute for chapattis or bread.

III. Substitute foods

1.Grains Following are the substitutes of 30 gm rice:

30 gm of wheat flour

30 gm of ragi/vari/sago

30 gm of jowar

30 gm of rice flakes (poha)

30 gm of bajra

30 gm of puffed rice (kurmura).

2.Cereals

Following are the substitutes of 30 gm red gram dal (Tuvar dal):

30 gm of black gram dal

30 gm of moong/moong dal

30 gm of lentil/lentil dal

30 gm of field bean/field bean dal

30 gm of dry peas.

3.Fats

Following are the substitutes of one teaspoon of vegetable oil:

One spoon of butter

One spoon of ghee (pure)

One spoon of cream

One spoon of ghee (vegetable).

4.Bread,Biscuits, Etc.,

Following are the substitutes of a small bread (30 gm):

Two small khakras

One and a half cup dhani

Two small chapatis

One cup of popcorn

Two or three small plain biscuits

One small boiled potato

One and a half spoonful of rice.

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