Although the internet is filled with high quality diet plans, it is very hard to find an effective diet plan that works for Pakistanis. A good diet plan for Pakistanis should consist of food that is actually available in the market easily. A plan which includes not only which fruit and food to eat with detailed calories count but also a plan that defines when to take a particular diet.
A country where we are stuck in deciding between biryani and karhai how can you expect to reduce weight?
This is why our team has developed a Pakistani diet plan for weight loss which has been used and trusted by thousands of Pakistanis and we have personally seen not only weight loss effects but a change in lifestyle. In this Pakistani diet plan you will know:
1 ) What to eat, the Pakistani way (Calories included)
2 ) When to eat
3 ) Calorie count per day you should take
4 ) Exact exercises and routine you should maintain
5 ) Right supplements you can take to help weight loss and suppress your appetite.
Breakfast:
What to Eat: As they say that breakfast is the most important meal of the day you should get enough calories, carbohydrates and protein in your breakfast, to make sure your body fluids are replenished. 7 to 8 hours of sleep can deprive your body of right nutrients it might need, so our breakfast meal will consist of the following few options which you can choose:
1 ) Low Fat – Low Calorie: 2 toasted whole wheat or bran bread slices (140 Calories, 2.4 Grams fat) with tea (1 Calorie) or 1 cup non-fat milk (83 calories). Total calories per breakfast will range from 150 to 230 calories.
2 ) High Protein – Low Calorie: A bowl of oatmeal boiled(150 calories) with a cup of non-fat milk (83 Calories). It can be topped with some fruits of your choice such as bananas, apples or berries. Total calories per breakfast will range from 230 to 250 Calories.
A good option, as oatmeal has 5 grams of protein, essentials fiber and carbs.
3 ) Low Protein – High Calorie: A whole wheat (chakki atta) ( 130 Calories) paratha made in 1 spoon of desi ghee (112 Calories) with non-fat milk (83 calories) or unsweetened juice of your choice. Total calories per breakfast will range from 290 to 310.
4 ) High Protein – Low Fat: A boiled egg (155 calories) and a slice of bran bread (179 calories). Total calories per breakfast will range from 320 to 350.
Some breakfast have more calories than others but it doesn’t matter until your overall calorie per day count does not exceed the limits. Let’s keep our breakfast range between 250 to 350 calories.
When to Eat: An ideal time for having breakfast is between 6 to 8 am. This will not only make sure that your body is replenished but also will develop a healthy lifestyle of getting up early morning and starting your day early.
Morning Snack:
What to Eat: You may get hungry sometimes when eating your breakfast as per above mentioned options. This is why we have added morning snack time in your diet to make sure that you are not dehydrated or putting too much pressure on your body when you have just started dieting. Also effective on keeping your mind focused on work rather than on your stomach.
1 ) 1 Orange (47 calories) or 1 Apple (52 calories)
2 ) 1 cup sliced Carrots (41 calories)
3 ) 1 cup Cucumber slices (16 calories)
4 ) A handful of Almonds (140 calories)
Idea is not to exceed 150 calories in the morning snack time.
When to Eat: Snack time can be anywhere after 2 hours of having your breakfast.
Lunch:
What to Eat:
Lunch is actually counted as main meal of the day, so do not compare below mentioned options with the breakfast and morning snack earlier stated. A good lunch should include good amount of protein, calories, fibre and carbohydrates which are equally as important and dieting itself. these Calories and protein will not make you fat but instead the protein will help you reduce your weight by building up muscles rather than fat. Rather than having biryani or any oil based curry here are the following three options which you can either mix or choose one option per day.
1 ) Low Protein – High Calorie: 2 palm-sized chapattis (140 calories), ½ cup vegetable curry(200 calories when traditional oil is replaced with olive or low fat) OR 1 cup daal (90 calories) and a bowl of salad (2 cups of lettuce or spinach, 1/2 cup of sliced carrots, a cup of cherry tomatoes and 2 tablespoons of fat-free dressing and sprinkle of olive oil has 120 calories). Total calories can range from 400 to 550.
2 ) Low Protein – High Calorie: A cup of plain rice (200 calories) with ½ cup vegetable curry (200 calories) OR 1 cup daal (90 calories) and a bowl of salad (110 calories). Total calories can range from 450 to 570 calories.
3 ) High Protein – Low Calorie: Chicken Tikka (148 calories, 28 grams protein, 3 grams fat) and a bowl of salad 110 calories). Total calories can range from 240 to 280 calories.
Total calorie for Lunch can be in ranges of 250 to 450 calories. If your daily routine includes Working out or walking for about 45 minutes, it is preferred to use the 3rd option as the high protein diet will make up for the loss of muscles. Plus a high protein, low carb and low calorie diet ensures that you stick to your calorie intake and only focus on muscles rather than fat.
When to Eat: As you have started your day early using Pakistani Diet Plan for weight loss, it is recommended to stick to the time to eat to maintain your sleep and wake up time. Have lunch between 12pm to 2pm. An ideal time for both working and non working housewives and men.
Dinner:
What to Eat:
- You must have heard the phrase:
Early to Bed and Early to Rise
It is actually not just a phrase but a lifestyle. We Pakistanis suffer many digestive issues due to our habit of eating and sleeping late. When we wake up early for office, our body is already tired from last night and hence the “bad mood”. Acidity is one of the common problems we face and we prefer taking “isphagol” rather than sleeping early and doing a 30 minutes walk per day. Dinner is not that different from Lunch so you can mix up between these options.
1 ) Low Protein – Low Calorie: 1 chapati (140 calories), ½ cup vegetable curry (200 calories when traditional oil is replaced with olive or low fat), OR 1 cup daal (90 calories) and a bowl of salad (110 calories).
2 ) Low Protein – Low Calorie: 1 cup plain rice (200 calories) with 1 cup daal (90 calories) and a bowl of salad (110 calories).
3 ) High Protein – Low Calorie: 2 pieces of chicken tikka (300 calories, 56 grams protein, 6 grams fat) with 1 chapati(140 calories) and salad (110 calories).
Total Calorie intake for Dinner can range between 400 to 600 calories.
When to Eat: The best time to eat dinner is between 7pm to 8pm. This will give you enough 2 to 3 hours to chat with your family or watch your favorite episode of pakistani drama. These 3 hours will also be enough to digest your dinner and when you are about to sleep you won’t be having any acidity issues.
Total Calories per day: If you follow this plan the total calorie per day won’t exceed 1400 calories. This is well below 2000 calories which are required for an average sized individual. Your Pakistani diet plan includes protein, carbs, low amount of essential fats and fiber. A perfect mix of Protein and fruits will keep a healthy balance in your body.
Important Points to keep in Mind for 100% Weight loss Guarantee:
The first thing to keep in mind to stay away from oil and sugar. if you are in dire need of something sweet you can:
1 ) Eat one spoon of honey
2 ) 1 banana, apple or any other less sweet fruit.
Avoid the following items that are a major factor weight gain:
1 ) Avoid eating any bakery items.
2 ) Avoid taking any soft drinks or packed juices. Just go same for Nestle or Sheezan juices.
3 ) Going out and eating your favorite Karhai or Handi. Instead eat home as much as you can.
4 ) Canola oil.
A diet is the foundation of your weight loss journey. Just Pakistani diet plan will ensure that you are not taking too much of oil and sugar plus will make sure that you stick to your sleeping schedule. Some researches have been conducted on waking up early and going to bed early and only this pattern has proven that it can help stay away from common diseases plus aid in weight loss.
You Stick to this plan and got little result? How do you take this Diet Plan to next level?
As said earlier, a diet plan is just make sure that you stick which healthy eating habits. it does not ensure any major weight loss or change in personality. For a total makeover it is important that you add following activities in your day:
1 ) Walk at least 30 minutes a day: Healthy life starts by walking at least 30 minutes. Something that you do not need a membership of, you did not need to go to a park, or buy a treadmill. Walking just requires your will to go out enjoy the fresh air with your partner or by yourself and walk for 30 minutes straight. Walking for 30 minutes can burn up to 200 calories plus and muscles in your thighs and reduce fat in your hip area. Walking reduces stress which we all Pakistanis suffer from and reduces depression as well. It gives you a sense of well being by enjoying what the nature has to offer.
2 ) Exercise for 30 minutes: Some people are just lazy for walking. Those people can do some basic exercises at home like:
Military presses:
Biceps curls:
Triceps extensions:
Squats:
These exercises are suitable for both males and females and will tone up your body while you can burn upto 200 to 250 calories.
Supplements to use for Fast and Safe Weight Loss:
Yes, diet and exercise is the key to weight loss but supplements can also play a vital role by helping you reduce weight fast! Most people consider supplements as a bad thing but have you ever taken any vitamin? All vitamins that you take which might include vitamins for bones, skin or hair, all fall under the category of:
Supplements
There are many weight loss supplements which you can choose from but to list down the famous and highly recommended weight loss supplements, here are the 4 famous ones which are highly popular:
1 ) Lipo 6 Black Ultra Concentrate: Highly effective and strongest weight loss supplement in the market. This ultra concentrate version can reduce upto 8 to 10 kgs per month and with added active ingredients it can reduce your appetite, increase metabolism and give you energy. For both men and women.
2 ) Hydroxycut Hardcore Elite: A very popular and less expensive version. Hydroxycut has been in the market for almost 20 years with thousands of positive reviews. For both men and women.
3 ) Lipo 6 Hers: Designed for females only, this version is only focused on weight loss for women.
4 ) Labrada Nutrition Garcinia Cambogia: A natural and herbal solution for weight loss, garcinia cambogia is actually and extract from a plant which is designed for weight loss solution with properties of suppressing appetite. Garcinia Cambogia is considered to be worlds no 1 weight loss supplement in herbal category