I’m really glad so many of could connect with this feature. Last week I shared some simple tips to get you started on a healthy diet. I hope some of you were able to follow those tips! Today I’m sharing my diet routine that I’ve been following since the past few days. To lose weight and not compromise on health, you need to eat right as well as exercise.
9:00 AM : Breakfast
You have many options here like Poha, Upma, Sandwich and Cereal. Lately, I’ve having Oats with fruits+dry fruits and milk and it keeps me filled for a long time. Adding the fruits and dry fruits increases the nutritional value. Oats are known to have many benefits, the major one being its efficacy in lowering cholesterol. You can read more about the benefits of Oats HERE. I take 1 capsule of Becadexamine( multi-vitamin) with breakfast.
I add finely diced apple, bananas, prunes, almonds, walnuts and raisins to my oats.
11 : 00 AM : Breakfast-Lunch Mid meal snack
On days that I get up early enough for a 4-5 hour gap between breakfast and lunch, I take a serving of fruit (any whole fruit) 2 hours after my breakfast. On days that I’m not up early, I directly take lunch 2 hours after my late breakfast.
11:45-1:00 PM : Workout (Gym)
1:30 PM : Lunch
I typically take 2 rotis (made of multigrain atta, no ghee) and any sabzi. Occasionally, I take rice/pulao with rajma/chole. I’m not very fond of daal so I don’t make daal very often. Sometimes I also take scrambled eggs with 2 pieces of whole wheat bread. I add sprouts/tomatoes to the eggs to make it more nutritious.
3:30-4:00 PM : Afternoon Snack
Another fruit serving here. I generally make this one a mixed fruit salad with bananas, apples and whatever other fruits I may have at the moment – pomegranate, pears, kiwi, watermelon. For the garnish, I add a dash of lemon juice, salt, chat masala and a pinch of sugar. This generally fills me up for quite some time.
6:30-7:00 PM : Late evening Carbs
This is more like an early dinner. I don’t have a fixed meal for this time, I just take anything that is ready or quick to make – cucumber/tomato sandwich, poha, 1 roti+sabzi (if leftover from lunch).
9:00-9:30 PM : Dinner
For Dinner, I’ve been taking only Salads since some days. I typically take cucumbers, tomatoes with some shredded cabbage and toss in some boiled sprouts or groundnuts to make it more interesting. Garnish : Lemon juice, Salt, Chaat Masala.
Pre bedtime : A glass of skimmed milk (w/o sugar)
If I get hungry by the time I go to bed, I take a glass of milk without sugar. If I’m too hungry, I cannot go to sleep and a glass of milk is the best thing to take at this time.
Most Important : Take at least 3 Litres of water. To make it easier for me to finish up the 3 liters, I take the first liter at moment I wake up before I take my breakfast. Avoid drinking too much water after 8 pm so that you don’t have to wake up again and again to visit the loo.
I’m not always able to follow the routine fully but even if I deviate from the timings, I try to make sure I stick to the 4 Things I talked about in THIS post. Within a few days of following this diet, my cravings and hunger pangs seem more in control. Since I’m eating every 2-3 hours, I don’t end up overeating in any meal. I try to control my portions as much as possible. Instead of reaching out for an extra roti, I try to eat some salad or more sabzi.
With this diet, I’m getting the necessary fiber along with enough carbohydrate, dairy and protein. When I was working with the dietician, I was on more supplements like Vit C, Calcium and Omega 3 but I haven’t started those again. I am thinking about taking them again for a month and then in alternate cycles because they did seem to have helped earlier.
[note color=”#FFE4C4″] I hope you found this helpful! I don’t have a quantitative measure of how I have done since the past week as I haven’t been able to go much to the Gym but I have been doing some exercise everyday at home and inch-wise, I’m feeling slimmer and leaner. I’ve been good with my diet this past week, following pretty much the routine I’ve given above with the exception of 1 day. How was your week? Could you follow your diet and exercise routines? Let me know in the comments below! [/note]
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