Weight Loss Diet Plan for Ruba
Weight Loss Diet Plan for Ruba
Guidelines for Maintaining Good Health:
- Drink plenty of water: Aim for at least 8-10 glasses per day.
- Exercise: Add 30 to 40 minutes of walking or other physical activity to your daily routine.
- Limit salt intake: Helps in maintaining blood pressure.
- Sleep well: Aim for 7-8 hours of quality sleep for overall well-being.
- Avoid smoking: If you smoke, consider quitting.
- Supplements: Continue taking folic acid for blood deficiency.
Breakfast (Choose one option)
Option 1:
- 1 whole wheat roti (6 inch)
- 2 boiled egg whites (since whole eggs cause acne, skip the yolks)
- 1 cup milk tea with half cup milk and 1 tsp jaggery
Option 2:
- 1 maize roti (thin, CD size)
- 1 egg omelette with mixed vegetables, cooked in 1 tsp olive oil
- 1 cup green tea without sugar
Option 3:
- ½ cup boiled barley
- ½ cup skim milk
- 1 tsp flax seeds
Weight Loss Diet Plan for Ruba
Mid-Morning Snack (around 10 am)
Options:
- 1 small apple or 1 medium guava or 1 small orange or half a banana or half a pomegranate or 2
dates or 2 apricots or 1 medium peach or ½ a seasonal fruit
Lunch (after 12 pm, choose one option)
Option 1:
- 2 small whole grain chapatis (CD size)
- 3 oz chicken (palm size) cooked with 1 tsp oil
- Boiled or stir-fried vegetables
Option 2:
- 2 small whole grain chapatis (CD size)
- Half plate of vegetable curry cooked in 1 tsp oil
- 4 tsp peppermint chutney
Option 3:
- Half cup pasta with mixed vegetables and 3 oz chicken cooked in 1 tsp oil
Option 4:
- 10 tsp zeera rice
- Kaddo curry cooked in 1 tsp oil
- 4 tbsp yogurt
Afternoon Snack (around 3 pm, choose one option)
Weight Loss Diet Plan for Ruba
Options:
- 6 almonds or 6 cashew nuts or 10 peanuts or 15 pistachios or 1 tsp pumpkin seeds
- 3 cups popcorn without salt
- Black roasted chickpeas (handful)
Tea Time (after 4 pm, choose one option)
Option 1:
- 1 cup green tea with added ginger and cinnamon, without sugar
Option 2:
- 1 cup peppermint tea with added ginger and cardamom, without sugar
Option 3:
- 1 cup milk tea with 1 tsp jaggery
Dinner (after 7 pm, choose one option from lunch options)
Bed Time Snack (after 9 pm, choose one option)
Option 1:
- 1 cup skimmed milk with a pinch of turmeric
Option 2:
- 1 cup skimmed milk with 2 dates
Option 3:
- 1 cup skimmed milk with 1 tbsp ispaghol
Option 4:
- Green tea with ginger and cardamom without sugar
Weight Loss Diet Plan for Ruba
Additional Tips:
- Vegetable Intake: Include vegetables in both lunch and dinner, either raw or cooked.
- Fruit Intake: Aim for 2-3 servings of fruits per day.
- Hydration: Drink herbal teas without sugar as an alternative to regular tea.
- Exercise: Try to incorporate some form of physical activity, like walking, into your routine.
- Sleep: Ensure you get at least 7-8 hours of sleep to support overall health and weight loss.
