Best Indian Diet Plan for Weight Loss

Day 1 Diet Chart

6:30 AM apple cider Water(1 glass)

10:00 AM Oats Porridge in Skimmed Milk(1 bowl)

Mixed Nuts(25 grams)

12:00 PM Skimmed Milk Paneer(100 grams)

2:00 PM Mixed Vegetable Salad(1 katori)

2:10 PM Dal(1 katori) Gajar Matar Sabzi(1 katori)

Roti (1 roti/chapati)

4:00 PM Cut Fruits(1 cup)Buttermilk(1 glass)

5:30 PM Green Tea (1 teacup)

8:50 PM Mixed Vegetable Salad(1 katori)

9:00 PM Dal(1 katori) Lauki Sabzi(1 katori)

Roti (1 roti/chapati)

Day 2:

Day 2 Diet Chart

6:30 AM Apple cider(1 glass)

10:00 AM Curd(1.5 katori)Mixed Vegetable Roti(1piece)

12:00 PM Skimmed Milk Paneer(100 grams)

2:00 PM Mixed Vegetable Salad(1 katori)

2:10 PM Lentil (Dal)Curry(0.75 bowl)Methi Rice(0.5 katori)

4:00 PM Apple(0.5 small (2-3/4″ dia))Buttermilk(1 glass)

5:30 PM Coffee or green tea (0.5 tea cup)

8:50 PM Mixed Vegetable Salad(1 katori)

9:00 PM Steamed Vegetables with Paneer(1 katori)Roti (1 roti/chapati)

Green Chutney(2 tablespoon)

Day 3:

Day 3 Diet Chart

6:30 AM Apple cider Water(1 glass)

10:00 AM Skim Milk Yoghurt(1 cup (8 fl oz))Multigrain Toast(2 toast)

12:00 PM Skimmed Milk Paneer(100 grams)

2:00 PM Mixed Vegetable Salad(1 katori)

2:10 PM Steamed Vegetables with Paneer(1 katori)Roti (1 roti/chapati)

Green Chutney(2 tablespoon)

4:00 PM Banana(0.5 small (6″ to 6-7/8″ long))Buttermilk(1 glass)

5:30 PM Tea with(1 teacup)

8:50 PM Mixed Vegetable Salad(1 katori)

9:00 PM Lentil(Dal) Curry(0.75 bowl)Methi Rice(0.5 katori)

Day 4:

Day 4 Diet Chart

6:30 AM Apple ciderWater(1 glass)

10:00 AM Fruit and Nuts Yogurt Smoothie(0.75 glass)

Egg Omelette(1 serve(one egg))

12:00 PM Skimmed Milk Paneer(100 grams)

2:00 PM Mixed Vegetable Salad(1 katori)

2:10 PM Green Gram Whole Dal Cooked(1 katori)Bhindi sabzi(1 katori)

Roti (1 roti/chapati)

4:00 PM Orange(1 fruit (2-5/8″ dia))Buttermilk(1 glass)

5:30 PM Coffee with Milk and Less Sugar(0.5 tea cup)

8:50 PM Mixed Vegetable Salad(1 katori)

9:00 PM Palak Chole(1 bowl)Steamed Rice(0.5 katori)

Day 5 Diet Chart

6:30 AM Apple cider Water(1 glass)

10:00 AM Skimmed Milk(1 glass)Peas Poha(1.5 katori)

12:00 PM Skimmed Milk Paneer(100 grams)

2:00 PM Mixed Vegetable Salad(1 katori)

2:10 PM Low Fat Paneer Curry(1.5 katori)Missi Roti(1 roti)

4:00 PM Papaya(1 cup 1″ pieces)Buttermilk(1 glass)

5:30 PM Green Tea (1 teacup)

8:50 PM Mixed Vegetable Salad(1 katori)

9:00 PM Curd(1.5 katori)Aloo Baingan Tamatar Ki Sabzi(1 katori)

Roti (1 roti/chapati)

Day 6:

Day 6 Diet Chart

6:30 AM Apple cider (1 glass)

10:00 AM Mixed Sambar(1 bowl)Idli(2 idli)

12:00 PM Skimmed Milk Paneer(100 grams)

2:00 PM Mixed Vegetable Salad(1 katori)

2:10 PM Curd(1.5 katori)Aloo Baingan Tamatar Ki Sabzi(1 katori)

Roti (1 roti/chapati)

4:00 PM Cut Fruits(1 cup)Buttermilk(1 glass)

5:30 PM Coffee with Milk and Less sugar(0.5 tea cup)

8:50 PM Mixed Vegetable Salad(1 katori)

9:00 PM Green Gram Whole Dal Cooked(1 katori)Bhindi sabzi(1 katori)

Roti (1 roti/chapati)

Day 7 Diet Chart

6:30 AM Apple cider Water(1 glass)

8:00 AM Besan Chilla(2 cheela)Green Garlic Chutney(3 tablespoon)

12:00 PM Skimmed Milk Paneer(100 grams)

2:00 PM Mixed Vegetable Salad(1 katori)

2:10 PM Palak Chole(1 bowl)Steamed Rice(0.5 katori)

4:00 PM Apple(0.5 small (2-3/4″ dia))Buttermilk(1 glass)

5:30 PM Tea with Less Sugar and Milk(1 teacup)

8:50 PM Mixed Vegetable Salad(1 katori)

9:00 PM Low Fat Paneer Curry(1 katori)Missi Roti(1 roti)

Fitness and Your 6- to 12-Year-Old

Kids this age need physical activity to build strength, coordination, and confidence — and to lay the groundwork for a healthy lifestyle. They're also gaining more control over how active they are.

School-age kids should have many chances to do a variety of activities, sports, and games that fit their personality, ability, age, and interests. Brainstorm with your kids on activities that feel right. Most kids won't mind a daily dose of fitness as long as it's fun.

Physical activity guidelines for school-age kids recommend that they get 1 hour or more of moderate to strong physical activity daily.

In addition:

• Most of the physical activity should be aerobic, where kids use large muscles and continue for a period of time. Examples of aerobic  activity are running, swimming, and dancing.
• School-age kids usually have brief bouts of moderate to strong physical activity alternating with light activity or rest throughout the day. Any moderate to strong activity counts toward the 60-minute goal.
• Muscle-strengthening and bone-strengthening-physical activity should be included at least 3 days a week.
• Children naturally build strong muscles and bones when they run, jump, and play. Formal weight programs aren't needed, but are safe when properly designed and supervised.

Fitness at Home

Many parents and kids think of organised sports when they think of fitness. Though there are many advantages to signing a child up for a sports team, practice and games once or twice a week will not be enough to reach activity goals. Also, parents can no longer rely on physical education in schools to provide enough physical activity for kids.

Here are some ways to keep your kids moving at home:

• Make physical activity part of the daily routine. From household chores to an after-dinner walk, keep your family active every day.
• Allow enough time for free play. Kids can burn more calories and have more fun when left to their own devices. Playing tag, riding bikes around the neighborhood, and building snowmen are fun and healthy.
• Keep a variety of games and sports equipment on hand. It doesn't have to be expensive — an assortment of balls, hula-hoops, and jump ropes can keep kids busy for hours.
• Be active together. It'll get you moving, and kids love to play with their parents.
• Limit time spent in sedentary activities, such as watching TV, using electronic devices, being online, and playing video games.

If you run out of possibilities at home, take advantage of local playgrounds and athletic fields. Make family fitness outings part of your regular routine. Let family members choose an activity — go hiking, ice skating, or try out the rock-climbing gym. Anything goes, as long as everyone can participate.

And remember: You'll help show your kids that exercise is important by regularly exercising yourself.

Fitness for Kids

Through physical activities, kids learn about sportsmanship’s, setting goals, meeting challenges, teamwork, and the value of practice.

Keep in mind your child's age and developmental level, natural abilities, and interests. Kids 6 to 8 years old are sharpening basic physical skills like jumping, throwing, kicking, and catching. Some enjoy doing this in organized sports teams, but non-competitive leagues are best for younger kids. Show your support by coaching your child's team or cheering from the stands on game days.

Kids 9 to 12 years old are refining, improving, and coordinating skills. Some become even more committed to a sport while others drop out as competition heats up and level of play improves.

It's OK if a child isn't interested in traditional sports, but it's important to find alternatives ways to be active. Encourage a child who doesn't like soccer, basketball, or other team sports to explore other active options, like karate, fencing, golf, bicycling, skateboarding, and tennis.

Preventing Problems

Kids who participate in sports are at risk for injures, so be sure yours wear the proper protective equipment, such as a helmet and protective pads when roller-blading. Kids who specialize in one sport are also at risk of overuse injuries, including stress fractures and joint injuries.

A child with a chronic health condition or disability should not be excluded from fitness activities. Some activities may need to be changed or adapted, and some may be too risky depending on the condition. Talk to your doctor about which activities are safe for your child.

Kids who enjoy sports and exercise tend to stay active throughout their lives. And staying fit can improve how kids do at school, build self-esteeme, prevent obesity, and decrease the risk of serious illnesses such as high blood pressure's , diabetes, and heart disease later in life.

If your child complains of pain during or after physical activity, talk with your doctor.

The Simplest, Most Effective Way to Lose Weight for Good

Let's face it, you've heard of the Keto diet (the success stories are everywhere on social media), but aren't sure exactly how it works.

That's because it's confusing for beginners to get started...

How many carbs and fat is enough? What foods are allowed and what is banned?

This quick 2 minute quiz makes it easy and gives you a step-by-step plan for starting Keto.

CLICK HERE TO TAKE THE KETO QUIZ AND GET YOUR PLAN

Why is Keto so Popular?

The first diet where you are not deprived of delicious food

Mouth-Watering, “Cheat-Proof” Meals to Stop Cravings in Their Tracks

With our mouth-watering recipes, you’ll love your Keto meals — so you won’t be tempted to cheat! Our delicious and filling recipes stop cravings in their tracks. So it’s easier for you to stay on track with your weight loss and the Keto diet.

• Quick Grab-and-Go Breakfast Muffins? We've got those.
• Sweet and salty Keto Fat Bombs? Check!
• Hearty Bacon Vegetable Pasta? You betcha.

CLICK HERE TO TAKE THE KETO QUIZ AND GET YOUR PLAN

Follow This Plan to Force Your Body into Ketosis

Start burning fat as fuel, and make your body work FOR you instead of AGAINST

Four Weeks of Fat-Melting Keto Meals

Our plans show you exactly what to eat — every meal of every day — for 28 days. They include breakfast, lunch, dinner, and snacks. And they’re curated by Keto experts from our private library of over 1,200 recipes. That means no guesswork or stress about if you’re “doing it right.”

Customized Measurements to Deliver BIG Results FAST — Without Cravings

Our custom Keto meal plans help you lose weight fast…without cravings. Because we build your plan to target your exact nutritional needs. We tailor every plan to you, based on 63 different data points from the survey you just finished. We account for everything — including your age, gender, activity level, current weight, and goal weight. That way, we can give you the perfectbalance of calories and nutrients to feel full and fight cravings, while still seeing the pounds melt away without exercise.

Ingredients Tailored for Your Taste Buds, So You Love Every Bite

We also customize the meals in our Keto plans for your tastebuds, based on the form you just sent us. So your meals will ONLY use foods you like, and won’t have any foods you don’t like. That way, you will love every bite as you watch the pounds fall off. 

Simple, Fast, and Easy-to-Follow Recipes

Anyone can make the delicious, fat-melting Keto recipes in our custom meal plans. (Even if you had a hard time with Home Ec back in high school.) Most of the recipes only use five ingredients. And almost all of them have fewer than 10 ingredients.

Just look at these tasty dishes…

• Zesty Chicken and Avocado Salad? Six ingredients.
• Garden-fresh Quick and Easy Low-Carb Caprese Salad? Four ingredients. 
• You can even make our melty, savory Keto Grilled Cheese Sandwiches with only five ingredients! 

Even better, most recipes are only a few steps long and take just 15 minutes from start to finish. 

• Want to make our comforting, guilt-free Bacon, Egg, and Cheese in a Mug? It’s only five steps and 65 seconds in the microwave.
• How about crispy and tender Keto Chicken Strips? Just four steps and 15 minutes of baking.
• And you can make our refreshingSimple Lemon Pepper Tuna in ONE step! (Just mix up the ingredients and you’re good to go!)

Best of all, you can make most of our recipes without any fancy kitchen equipment. For 95% of the meals, you just need a standard set of pots, pans, and utensils. Plus you can make them in advance and bring them with you to work.

Meals With Affordable, Everyday Foods

We make sure our recipes only use ingredients you can find in a “normal” grocery store. Things like chicken breast, spinach, and olive oil. You won’t need any “crazy” speciality foods. You should be able to get 99% of the ingredients at stores like Kroger, Publix, ShopRite, Target, and Wal-Mart. And many of the non-perishable items are also available on Amazon. So you shouldn’t see a big spike in your grocery bill, either.

Time-Saving Weekly Grocery Lists

Every meal plan also includes a time-saving weekly grocery list that coordinates with each week’s recipes. That way you don’t have to go line-by-line through each recipe and write down the ingredients before you can go shopping.

We do it all for you!
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Just print out the shopping list and take it to the market, or even shop from the convenience of your phone. Either way, our grocery lists will let you get in and out of the store in no time

8 Ways Exercise Makes You Gorgeous

     Anyone who makes a habit of going to the gym, unfurling a yoga mat or hiking in the woods is privy to a secret known only to the physically active: The rewards of exercise extend far beyond slimming down or adding muscle tone. Dozens of subtle changes visibly revamp the body and the psyche in ways scientists are only beginning to understand

Maybe your skin looks brighter, your step is springier or you’re more confident at work. Such small victories may go unnoticed by unobservant exercisers, but those on the lookout for these benefits will find them every bit as valid as gains measured by scales and calipers.

1. Smoother, More Radiant Skin  . Working up a good sweat is the equivalent of getting a mini-facial, she says. “When the pores dilate, sweat expels trapped dirt and oil. Just be sure to wash your face afterward so the gunk doesn’t get sucked back into the pores.”

Working up a good sweat is the equivalent of getting a mini-facial.

Breaking a sweat isn’t the only way exercise benefits the skin — it also reduces bodywide inflammation, helps regulate skin-significant hormones and prevents free-radical damage. When you exercise, the tiny arteries in your skin open up, allowing more blood to reach the skin’s surface and deliver nutrients that repair damage from the sun and environmental pollutants. These nutrients also rev up the skin’s collagen production, thwarting wrinkles. “As we age, fibroblasts [the collagen-producing cells in the skin] get lazier and fewer in number. But the nutrients delivered to the skin during exercise help fibroblasts work more efficiently, so your skin looks younger.

2. Greater Self-Confidence

Confident people radiate a certain physical appeal and charisma. A recent British study found that people who began a regular exercise program at their local gym felt better about their self-worth, their physical condition and their overall health compared with their peers who stayed home. The best part was that their self-worth crept up right away — even before they saw a significant change in their bodies.

3. Increased Stature

a yoga instructor and founder of YogaForce took up yoga as a means to relieve stress. But it wasn’t until she had a checkup a few years later that she saw the full effects of her practice. When the doctor measured her height, they both noticed she’d grown an inch and a half. “I couldn’t believe it,” she says. “I’d always wanted to be taller; now I fit into my clothes better and feel more spacious in my body.”

4. Less Stress and Anxiety

Anxiety, fearfulness and uncertainty all drain your vitality and dampen your mood, which in turn tends to show on your face and in the way you carry yourself. Roughly 40 million Indian over 18 suffer from anxiety disorders, according to the National Institutes of Mental Health — that’s nearly 20 percent of all adults — and for many of them, that anxiety strips both the smile from their face and the spring from their step. Exercise has been shown to alleviate most mild to moderate cases of anxiety, and can very quickly improve mood.

Exercise has been shown to alleviate most mild to moderate cases of anxiety, and can very quickly improve mood.

Exercise is like taking a tranquilizer, but better because you get the side effect of improved health and fitness.” Studies out of Raglin’s lab suggest that as little as 15 minutes of exercise bestows a calm that can last for hours. As for what kind of exercise elicits the biggest response, he recommends either heart-thumping aerobic exercise, like running, cycling or swimming, or a mixture of aerobic and anaerobic exercise, such as weight training.

5. Better Immunity and Detoxification

With spring cold season on the horizon, exercise’s immune-enhancing powers are nothing to sneeze at. Exercise shores up the immune system by goosing the body into churning out more white blood cells, including neutrophils and natural killer cells. More white blood cells mean fewer bacteria and viruses sneak past the gate. Net effect: You don’t get that worn-down sick look that comes from feeling under the weather, and small blemishes and wounds of all kinds heal faster.

6. More Restful Sleep

exercise sharpens the body’s sensitivity to the stress hormone cortisol, which can enhance sleep. Sleeping better leaves you looking fresh and healthy.

7. Less Visceral Fat

Yes, exercise can help you lose your love handles, but it’s the loss of excess fat deep inside the body that boosts your overall vitality and your looks.

The body contains two types of fat. The one you can pinch (subcutaneous) is relatively benign. But the less visible stuff, the visceral fat that pads the abdominal organs like so many packing peanuts, can be a killer. Excess visceral fat fuels low-grade inflammation in the body and is tied to a virtual who’s who of 21st-century ills, including type 2 diabetes, heart disease, colon cancer, breast cancer and dementia. It can also upset the balance of important hormones (more on that to come) that affect your skin, hair and general appearance.

8. Stronger Sex Hormones

Getting fit not only makes you look sexy, it also makes you feel sexy by balancing the body’s sex hormone levels, which in turn can improve the appearance of hair, skin and muscle tone. Although the most studied hormones linked to exercise are endorphins, sex hormones, such as testosterone and human growth hormone (HGH — the same youth-serum substance celebrities pay thousands to be injected with), also get a boost.

Getting fit not only makes you look sexy, it also makes you feel sexy by balancing the body’s sex hormone levels, which in turn can improve the appearance of hair, skin and muscle tone.

When British scientists compared the hormone levels of 10 middle-aged men who ran more than 40 miles a week with 10 healthy, but sedentary, men, they found that, on average, the runners had 25 percent more testosterone and four times more HGH than the couch potatoes.

Weight Loss VS. Performance Goals

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If you are a runner, triathlete, or competitive anything, this post is for you. In the training world we often help individuals who have goals to lose weight, tone up, and/ or compete in a race. If you are in this boat one thing to remember this this: weight goals and performance goals are different.

If you want to run in a race and perform well, that is great. If you want to lose weight, that is awesome, too. But doing both at the same time can lead to bad results. Separate your goals and work on one at a time. The needs and actions required for weight loss are different than those required for increasing performance. Let’s look at why:

We will use running as our performance example. An individual who wants to increase their running performance will need to do some key things: run according to a plan, lift weights, eat well, and get lots of rest. Their training will include long runs, tempo runs, sprints, strength workouts, and lots of soft tissue work (massage). They will need to eat a balanced diet with enough carbohydrates to fuel their runs. Sleep is important as well as the body will need to recover from the days work.

An individual who wants to lose weight will need to do the following: train according to a plan, lift weights, eat well, and get lots of rest…
Wait….
What’s the difference?

The difference is actually quite immense. The individual who wants to lose weight may only need to eat 1,200 – 1,800 calories per day. Their training volume should be between 3 to 5 hours per week and they should still make time to sleep. The runner, on the other hand, needs to eat 1,200-1,800 calories per day AND whatever extra calories to fuel their training. In weight loss mode, we modify the training and eating so that your body burns excess fat. For performance training, the goal is to fuel the body so that it can be in prime function for the runs. If you try to increase your awesomeness at running while also trying to lose weight, you place yourself in an interesting hormonal situation.

When you decrease your calories, your body will naturally decrease your resting metabolism. Also, when you exercise and burn calories, your body will also decrease your metabolism to try to save energy throughout the day. This decrease in metabolism is often not noticeable, but if you track your steps you should see them drop. You just lose the motivation to move around much more throughout the day. If you combine epic training and weight loss eating, your body can slip into a state where it will not want you to expend any more calories than absolutely necessary.

Imagine that your resting metabolic rate is 1,800 calories per day. If you decrease your calories to 1,300 calories per day and pick up some exercise, you should be able to lose about a pound a week. This is taking into consideration that your resting metabolic rate (RMR) will drop. But, if you add performance training onto this, and you are burning 500-1000 calories during your training session, this does not leave much for your body to live off of. It will do whatever it can to slow your RMR to conserve calories for essential uses, and can even set you up to store much of the food you eat as fat.

In a nutshell, if you combine your performance and weight loss goal, you will achieve neither to your fullest potential. However, if you separate them, and attack one at a time, you can achieve both exactly to your expectations.

If you are a runner and are interested in learning more about how your weight effects performance,