If you want to lose 10 kgs of weight in just 2 weeks, then follow this diet plan

If you want to lose 10 kgs of weight in just 2 weeks, then follow this diet plan

Do you know that you can lose up to 10 kgs in just 2 weeks? If you are following the right diet and exercising regularly, then your weight can really vanish. We all want to look our best every day. We women change our clothes 4-5 times before going to office to see which one suits us and which one doesn't! Now we also want to look fit, but this is not possible for everyone. Sometimes due to the weather, sometimes due to laziness, sometimes due to household chores, sometimes due to children and other responsibilities, we are not able to take care of ourselves. In such a situation, the amount of fat in the body starts increasing. The places where fat is most visible are our arms, back, neck, face, stomach and thighs. It is easy to gain weight, but reducing it is a tough job.

But do you know that if you want and make up your mind, you can lose up to 10 kg of weight in 2 weeks? If I give my own example, last year I lost 4.5 kg of weight by changing my lifestyle and exercising regularly just for a week while working from home. It is easy for anyone to do this, you just need to eat the right diet.

Nutritionist Itu Chhabra, founder of NutriItu, says, 'Staying active is very important for weight loss. Diet plays a big role in this. If you consume nutritious food for many colors then it will be easy to lose weight. Along with this, being a little active is also very important.

Also read: You will start looking slim in just 7 days, follow this diet plan

Start with detox water

After waking up in the morning, first of all, detox your body by drinking lukewarm water. For this, you can make fenugreek and ginger water.

What to do-

1. Add 2 teaspoons fenugreek and water in a pan and cook for 5-7 minutes.

2. After the water reduces to half, turn off the gas and add 1 piece of ginger in it.

3. Add lemon juice to it, mix it and drink the water sip by sip.

Advantages-

1. Ginger affects your body fat. It helps you manage obesity and thus proves effective in weight loss.

2. Fenugreek seeds promote weight loss by burning stubborn fat from the belly and adipose tissue. Fenugreek is rich in fiber and antioxidants and it also flushes out harmful toxins from the body.

3. Lemon is low in calories and keeps you full just like regular water, so it can be an effective way to help reduce calorie intake.  

Fiber and Protein Rich Breakfast    

You should consume protein-rich foods in your breakfast. Include things like moong dal cheela, eggs, oatsmeal, poha, etc. in it.     

What to do- 

1. If you are making oatsmeal, then take it with skimmed milk. Also, do not put too many toppings in it. Apart from this, you can also have breakfast by mixing oats with some vegetables.

2. You can take turmeric milk with a bowl of mixed fruits. Apart from this, take 1 teaspoon of cream with a bowl of mixed fruits.

3. If you are eating poha for breakfast, then along with it, take 50 grams of cheese and turmeric milk in your plate.

Benefit-  

1. Rich in protein and fibre, oats help keep you full for a longer period of time, keeping you from feeling hungry for a longer period.  

2. This fiber is good for your digestive system. On the other hand, foods that are high in protein can help burn fat, make you feel full, and lose weight.

Lunch should be full of salad   

You should have plenty of salad in your lunch. Add colourful vegetables to your plate. These nutritious vegetables help you a lot in losing weight.   

What to do-

Have 1 cup of vegetables and 1 cup of salad with 1 oats roti. Along with this, definitely include curd in your diet. You can replace oats flour with millet, madua etc. flour in winters.  

Benefit-

1. A diet rich in salads keeps you full. Since vegetables contain a lot of minerals, antioxidants and also high amounts of fiber, they are considered a healthy option.

2. Eating salad also impacts your metabolism and aids in weight loss.

Also read: 10 kg weight will disappear, try this diet chart

Dinner should be light

Try to have your dinner between 7-8 pm. This will help in digestion. Yes, if you are awake till late, you can drink turmeric milk 1 hour before going to bed.

What to do-

1. You can drink homemade soup for dinner. Make sure to include green vegetables in it.

2. Apart from this, you can also include brown rice khichdi at night. Do not forget to take a handful of salad with it.

Benefit-

1. Eating soup can help increase satiety and keep you full, leading you to eat less food overall at night.

2. Eating an early and light dinner improves sleep, improves digestion, boosts metabolism and also reduces blood pressure problems, keeping you healthy.

Consumption of green tea and spice tea

Drink green tea or spice tea three times a day. Green tea is popular for weight loss because it boosts metabolism. This helps your body convert food into energy and also helps in weight loss by burning fat. Along with taking these nutritious things in your diet, you must walk for 1 hour. You can do this anytime in the morning or evening. If you include 30 minutes of brisk walking in your daily routine, you can burn about 150 more calories in a day.

Now you too can make some changes in your lifestyle and get help in losing up to 10 kgs. We hope you will like this information. If you liked the article, then do not forget to like and share it. Stay connected with Harzindagi to read such interesting articles.

                                  

If your weight is increasing, then you should include these 8 fat burning foods in your diet

If your weight is increasing, then you should include these 8 fat burning foods in your diet

If your weight is increasing continuously, then include those foods in your diet which will help you in reducing your weight. These foods are rich in fat burning properties.

If healthy foods are made a part of the diet, then along with losing weight, health also remains good. But, nowadays people's diet includes more outside food than home food. This food not only increases obesity but also increases health related problems. Your increased weight can cause many problems. It is not just the fat accumulated on the body, it affects the entire body like hormonal imbalance, increased pressure on the liver, heart and lungs. Due to this, diseases like diabetes and blood pressure can also catch hold. You should keep your weight balanced. If you are one of those people who do not have time to go to the gym, then let us tell you about those foods which are natural (fat burning foods) fat burners. Meaning that by eating them, the extra body starts reducing automatically. And there are no side effects from eating them.

Some of the fat-burning foods include green vegetables such as spinach, broccoli, and bell peppers; fruits such as oranges, tangerines, and grapefruits; nuts and seeds such as almonds, walnuts, and chia seeds; protein sources such as chicken, fish, and tofu; and whole grains such as brown rice, quinoa, and oatmeal. By including these foods in your diet, you can reduce fat from your body and maintain a healthy lifestyle.

Cinnamon

This is a spice that helps in transporting glucose into the cells quickly. Due to which the fat storage hormone insulin (fat burning foods) in the body is greatly reduced. Cinnamon also helps in controlling blood sugar and blood pressure. It is used as a natural remedy.

Turmeric

Eating it speeds up metabolism which leads to fat burning. It helps protect you from many diseases. Turmeric is used in every household. It has anti-inflammatory and anti-bacterial properties which help you fight many diseases.

Tomato

The amino acids and fiber found in tomatoes help burn fat, which can help overweight women lose weight (fat burning foods). Along with this, it keeps the body hydrated. Along with this, it also increases the level of 'adiponectin' protein which helps in reducing body fat.

Tamarind

The fiber and hydroxy citric acid found in it helps the body in reducing weight. Along with this, it controls the serotonin level in the body which helps in reducing both your appetite and body fat.

Banana

Green leafy vegetables work as fat burners. Banana is also one of them, it contains plenty of fiber, which helps in reducing weight by detoxifying your liver.

Pumpkin

Sitaphal or pumpkin as you know it is known as fat burning food. It is rich in anti-oxidants, potassium as well as fiber. This is the reason why eating it helps in reducing weight. Along with this, a rich amount of protein is also found in pumpkin.

Oats

Oats are rich in fiber which helps you in fat loss. You can eat it daily for breakfast. It also contains protein which is also beneficial for gut health. Oats can be eaten with curd, milk or even with spices.

Apple

It contains pectin, which is a soluble fiber. It is one of those fruits that burn fat, so everyone should eat this fruit. Eating it boosts metabolism (fat burning foods) which helps in reducing weight. You can eat it as breakfast or after meals.

Diet Chart For Women weight lose prescribe by Doctors

Foreign we're going to discuss the role of intermittent fasting to facilitate weight loss including the science behind intermittent fasting how it works in practice side effects and tips for what you could eat and also foods to try and avoid now before we get into the main section of this article .

I do want to stress that I've designed this as a general educational resource it's not a clinical advice article and I'd strongly suggest that if you do have a medical condition such as diabetes and you're thinking about making changes to your diet you should first discuss this with your healthcare provider especially if you're taking medication so let's start by discussing what intermittent fasting is well put quite simply intermittent fasting involves cycling between periods of fasting and eating and there are two main ways of doing this in practice and we'll discuss these in more detail later in the article. These are essentially called the 5 2 or 16 8 diets we'll discuss the specific science behind intermittent fasting in the next section of the discuss.

 but in a nutshell when only fast to use up stored energy by burning excess body fat and this results in weight loss so now that we have a basic understanding of what intermittent fasting is why don't we briefly look at the science behind intermittent fasting because I do think that it's worth trying to understand what the theory behind intermittent fasting is to try help us make sense of how this particular form of dieting does help us to lose weight so when we we take in more energy from food then can immediately be used by the body a hormone called insulin is produced when we eat which breaks down carbohydrates into glucose glucose can then be used by the cells for energy or it can be stored in the liver or muscle as glycogen when we need a quick source of energy or the body's not getting glucose from food the glycogen is released from the liver and broken down into glucose and sent into the bloodstream however there's limited storage space for glycogen and once stores are full the liver will turn excess glucose into fat now some of this fat will be stored in the liver or it will be exported to other fat deposits in the body now when you fast the insulin levels fall this signals the body to start burning stored energy and one of these stored energy sources that the body can use is glycogen in the liver and the body will use that first as it's most accessible after the glycogen has been used up the body will start to break down fat to get the energy that it needs if we start to burn the stores of energy such as the glycogen or fat then in theory we should lose weight 

so now we know a little bit more about the science behind intermittent fasting well what are the different methods for fasting well the two most well-known methods for intermittent fasting are the 5-2 diet this is where you normally eat for five days a week then eat only around 500 to 600 calories on the other two days the second option is time restricted eating where you have a long period in the day when you don't eat with the time restricted eating most people choose something called a 16 8 cycle this involves not eating for 16 hours of the day then having an eight hour eating window and generally this diet form is done daily or almost daily intermittent fasting can help you lose body fat as it works out to approximately a 25 total calorie deficit for the week however you do need to be mindful of the foods that you're eating in the FED state if you overeat or you're eating high calorie foods then you won't see the weight reduction that you're looking for so now we know a little bit more about the two main practical methods for intermittent fasting why don't we look at five foods that you might want to consider incorporating into your diet 

and also five foods to try and avoid so for the days and times that you're not fasting you're going to want to try and keep your diet in line with General Health eating guidelines and to help you with this I'm going to highlight some key food groups that you might want to consider so the first are whole grains these come onto your starchy carbohydrates and these will provide slow release of glucose into the bloodstream they're also an important source of fiber vitamins and minerals and examples of these are are oats whole grain bread whole grain pasta as well as brown rice now the second food group are lean meats and fish and these are important because they're packed full of protein and this is essential for the growth and repair of muscles 

and tissues the best kinds are lean meats such as skinless chicken and low-fat turkey white fish such as haddock or Cod are lean sources of protein and oily fish like salmon sardines tuna mackerel they're full of omega-3 fatty acids which are important for brain and heart health now the third food group to consider are dairy products which can be a rich source of calcium which is really important for bone health but you should try to choose low-fat varieties of dairy products things like skimmed milk and low-fat Greek yogurt fourth group are obviously fruits and vegetables these provide us with an important source of vitamins minerals as well as fiber and finally lentils beans and pulses are also good because they're low in fat and they're an important source of protein fiber as well as vitamins and minerals now those are the five food groups that I think you should try and incorporate into your diet but some people will ask well what food should I avoid well on an intermittent fasting diet foods that you should avoid are things like refined carbohydrates this means carbohydrates that have been highly processed and they 

contain little of the original grain and this is important because these foods are going to cause a rapid spike in your blood glucose levels and these are things like white flour white bread white rice white pasta many breakfast cereals they're usually packed full of unrefined sugars the next one is obviously sugar and this includes simple sugars like table sugar maple syrup but also foods that contain added sugar things like sugary drinks sweets chocolates ice creams and biscuits now the other food group to try and avoid are calm complex animal fats these are things like dripping and lard and these should be avoided on a low fat diet because they're high in saturated fat you should also try avoid too much red or processed meat 

so Meats like bacon and sausages these contain lots of saturated fats and try to stick to lean meats or try to cut any visible fats off if you're eating meat finally processed foods these are foods that have been altered in some way during preparation things like cakes pastries and biscuits as well as pies and convenience Foods they tend to be high in calories due to the amount of saturated fat as well as added sugar so what are the possible side effects of an intermittent fasting diet well some people might experience headaches and constipation but the risk of this can be minimized by making sure you're drinking plenty of fluids on the fasting days as well as eating plenty of vegetables and fruits again I do want to stress that if you're considering the intermittent fasting style of dieting then please consider this in the risk of your own personal health and medical conditions and if if you've got any questions or concerns before starting this diet then please do try to speak to a trained and registered dietitian or your doctor who will be able to advise you on the sustainability as well as suitability of this in relation to your own personal medical history so that brings us to the end of this video I hope you enjoyed it as well as learned something new and 

if you did please remember to consider liking the discuss leaving me a comment if you've got any other thoughts or you want to share your experiences with intermittent fasting both positive and negative.