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How to Make a Diet Plan for Weight Loss

Published : Sep 22, 2021 2 mins read Updated On : Sep 16, 2023

How to Make a Diet Plan for Weight Loss

Being overweight and obesity are complex multifactorial diseases which is might be due to stress, genetics involved, other co-morbidities, and deficiencies. India is at an alarming stage where diabetes, cholesterol, PCOS, and thyroid have become very common. Every 1 person in the family is facing these issues, sometimes it’s silent whereas sometimes it’s known but underestimated. Whenever it comes to weight management, many people research through social media, try fad diets, and go with low carb diets-high protein where they need immediate fast results. None of them understand its lifestyle correction where sustainable diets along with physical activity are the two phases that can help them out without any starvation. By following these trends, BMR, muscle loss, elevated heart rate, reduced energy levels, deficiencies, and GI disorders are observed.

India is a country where staple food comprises mainly grains and fiber, which is considered healthy. It’s the current marketing strategies like low-calorie diets, veganism, meal replacers, one day one meal, 36 to 48 hours intermittent fasting, keto have grabbed the huge attention of many!! A perfectly balanced diet is one where you don’t need to undergo the starvation phase plus it needs to be sustainable - for a long-term basis. Setting realistic goals is the ultimatum for all which differs from person to person always.

Before planning any customized diet, first and foremost client's emotional-physical-mental status needs to be considered. Many parameters such as religion, locality, type of family they live in, medical issues, age, height, weight, lifestyle, allergies to any specific food, sleep pattern, energy expenditure, etc. need to be considered. 24-hour recall needs to be taken for a minimum of 3 days to understand the type of food they consume on a daily basis. Post understanding all these factors and considerations, a diet plan can be made by the Dietician. 

How to Make a Diet Plan for Weight Loss

One simple formula needs to adhere while panning –

  1. 50% of energy needs to be met through good complex carbohydrates which include oats, millets, quinoa, broken wheat, and rice.
  2. + 30% of energy through high biological value proteins which include dals, legumes, pulses, soya beans, milk, milk products, egg whites, chicken, fish, nuts, and seeds.
  3. + 20% of energy through good quality fats like CPOs, nuts, seeds, and fish.

There is a famous saying “WE ARE WHAT WE EAT” and hereby concludes that a successful diet plan will always show slow and steady results. People who follow these minute easy recommendations daily, surely won’t face any complications in present or in the future.

Geeta Bhatia Thorat
Geeta Bhatia Thorat
Nutrition and diet

Geeta is extremely knowledgeable when it comes to right kind of diet. She has an extensive knowledge about food science which reflects in her blogs. She believes in providing most authenticated inf... Read More

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