Diet Chart For Weight Loss For Male
Health Total realizes that the male body is genetically designed to have higher muscle mass coupled with low body fat and faster metabolic rate. Further, it has a high tolerance to exercise. However, the male body is highly prone to gain weight owing to lifestyle.
Therefore, Health Total carves out a weight loss plan that incorporates the above aspects of the male body to give optimal results. Health Total Weight Loss Plan for Indian men ensures a reduction in waist circumference, reduction in body fat percentage, an increase in muscle mass. So, you lose weight, gain health!!
Here’s what our weight loss plan includes:
- Food plan
- Herbal plan
Weight Loss Food Plan For Men
Health Total approach to weight loss for Indian men includes suggesting a customized food plan with increased consumption of dietary fiber, complex carbohydrate, high protein, and low-fat foods. Moreover, our food plan includes functional foods, vitamin-rich foods, and mineral-rich foods to make your body healthy with the ultimate objective of achieving a disease-free state.
If you are an Indian male who has tried all kinds of crazy diets, protein shakes and intense gym workouts but still, your weight loss is not quite up to the mark or you have reached a plateau then try some of the below fast weight loss tips and see those kilos fall rapidly:
- Spice Mix
- Veggie Delight
- Nutritional Supplements
- Weight Loss Specific foods
- Detox Teas
- Stress control
Instead of loading up your food with salt how about sprinkling some warming spices. Spices like Ginger, Black Pepper, Cinnamon, boasts of amazing fat-burning properties. They have great ability to control blood sugar. Meaning they can help prevent any spike in your glucose levels post a sugar or carb-rich meal. Know more about the effects of these spices:
Black pepper: It raises the body temperature and increases metabolism. Black pepper also aids in digestion because when it is eaten, a signal is sent to your stomach to produce hydrochloric acid. This acid is crucial for digestion of protein and other foods in the stomach.
Chilli powder: Chilli powder contains capsaicin, a powerful stimulant that raises the body temperature and increases fat-burning ability by up to 25%. Besides this, chilli powder reduces cholesterol levels.
Ginger: Ginger increases metabolic rate and decreases appetite. It also helps in the digestion process.
Cinnamon: Studies have found that having just 1/4 to 1 teaspoon of cinnamon can increase your metabolism and improve the body’s ability to handle sugar by stimulating insulin activity. Cinnamon also keeps your body’s digestive system flowing smoothly.
Eat a variety of fruits and vegetables every day because each food has its own set of known and unknown nutrients to offer so that you can get the entire spectrum of protection against disease.
Adding colorful raw veggies are crucial in order to get sufficient enzymes in your diet.
A well-balanced, nutritious diet is very often sufficient in all vitamins and minerals, but our usual diet is lacking in many of these. Vitamins and minerals play integral roles in the body metabolism. Chromium, Omega Fatty 3 acid, B-complex play a vital role in weight loss and are also needed for optimum energy metabolism. Vit E, Vit C, Zinc, Selenium are essential antioxidants to reduce the damage done to the body by environmental stress, pollutants, free radicals, etc. Calcium, Magnesium, Phosphorus, are some of the nutrients needed for denser, stronger bones that will be ready to support the increased lean body mass.
Weight Loss Foods
Make sure to include foods like fish, chicken, eggs, low fat milk and yogurt, cottage cheese, sprouts, pulses and legumes, nuts and whole seeds (almonds, peanuts, pumpkin seeds, sesame seeds, sunflower seeds), fish oil, coconut oil, brown rice, apples, papayas etc.
Make sure to include ginger lemon tea, mint tea, cinnamon tea etc to enhance the detoxification process of your liver.
Take control of your emotions. Do some lite yoga and meditate everyday for atleast 15 minutes. You can also take some brahmi with low fat milk, before bed. This will help you sleep better and give more energy the next morning.
At Health Total we use various Ayurvedic herbs to detoxify your body to make it nutrient receptive. Some of the herbs we use for men include Triphala and Shilaji. These herbs help balance the doshas and reduce excessive meda dhatu from your body. They facilitate the process of fat burning or fat metabolism.
Exercises Plan For Belly Fat Reduction
We suggest a mild exercise plan, which includes 40-45 minutes of cardiovascular exercises along with some weight training exercises (push-ups, crunches, abs) to build up muscle mass (active). We recommend clients to do it for at least 5 times a week. This will help you regularize the flow of free fatty acids for burning. Moderate physical activity can help reduce your visceral fat, which is a dangerous type of fat that could lead to many metabolic disorders. Moderate exercise such as 40-45 minutes’ walk while being on our weight loss management plan can give you amazing results in terms of losing weight while helping you lower your body fat% and visceral fat in terms of your waist circumference.
Moderate physical activity can help reduce your visceral fat, which is a dangerous type of fat that could lead to many metabolic disorders. Moderate exercise such as 40-45 minutes’ walk while being on our weight loss management plan can give you amazing results in terms of losing weight while helping you lower your body fat% and visceral fat in terms of your waist circumference.
Diet Chart for Weight Loss
Upon waking up: 1-2 glasses lukewarm water + lime juice
Breakfast: 1 bowl Oats upma OR poached or boiled egg with toast
Mid- morning: 1 Fruit (any)
Lunch: 2 Whole Wheat/Multigrain rotis
+ 1 bowl vegetable
+ 1 bowl salad
+ 1 bowl curd
Evening snack: Green tea + Roasted chana/ Fruit
Dinner: 2 Besan chilla/Tomato omelette OR grilled chicken or fish
+ 1 bowl vegetable
+ 1 bowl salad
For a personalised diet plan for Indian men, visit any of our centres and consult our doctor and nutritionists. Get Free consultation now.