Weight loss diets are a rage with celebrities across the world, and their legions of followers are quick to follow their lead. While fads promoted by celebrities are often questionable, losing weight, getting fit, and staying healthy are positive trends. At the same time, there’s a caveat. Not every diet is equally healthy and sudden rapid weight loss can even be dangerous. When taking inspiration from celebrities, it’s important that you understand the fundamentals of weight loss and how to make a diet plan for weight loss that is suited for your individual needs. Consider the following – do you suffer from any preexisting condition, do you have any nutritional deficiencies, does the diet match your lifestyle? Following a weight loss diet that is extremely restrictive or ill suited to your needs can actually be counterproductive, resulting in other health problems or dramatic weight gain after the initial weight loss.
Here is everything you need to know in order to make a personalized diet chart for weight loss based loosely on celebrity diet plans.
Making a Meal Plan for Weight Loss
The first and most important rule of any sustainable weight loss diet is that your meal plans should provide balanced nutrition, including foods to represent every food group. This means that your diet plan should include all of the following:
Poor protein intake is a common problem in Indian diets, which is why this is something you should address first. Some of the most popular celebrity weight loss diets are high protein diets, followed by the likes of Ranveer Singh, Shahid Kapoor, and Zareen Khan, among others. Protein intake is essential as it provides you with the amino acids needed for muscle growth as well as all cellular growth in the body. It is needed for the production and regulation of hormones and antibodies, therefore affecting your appetite and immunity (1). As protein is digested slowly and helps control levels of hunger regulating hormones, it helps curb food cravings, making it easier to sustain a healthy fat loss diet.
Healthy sources of protein include lean meats, fish, and eggs, but you can also get protein from vegetarian sources like beans, peans, soy, nuts, dairy products, and some grains. About 30 percent of your calorie intake should come from such foods.
The keto diet, which is a high fat and low carb diet has been popularized by a number of celebrities in recent years, including Sonam Kapoor and Tanmay Bhatt. While the keto diet can be healthy and extremely effective as a fat loss diet, carbohydrates are an essential part of any balanced diet. Instead of drastically cutting or eliminating carbs, you should focus on high quality carbs as they are essential as a fuel source for your body, particularly for the central nervous system and brain (2). Foods that provide complex carbs are also rich in vitamins and minerals, as well as antioxidants that are essential for wellbeing.
To get healthy complex carbs, ditch the refined foods like bread and pasta, instead opting for whole grains, beans, fresh fruits, and vegetables without added sugar. Around 45 to 65 percent of your caloric intake should come from such foods.
Fats may have been demonized for decades, but there is plenty of evidence to show that healthy fats are essential in any balanced diet (3). This makes them an essential component in the best diet plans for weight loss. Healthy fats like omega-3 and omega-6 fatty acids are needed for various bodily functions, including nutrient absorption, as well as cellular growth, blood clotting, and muscle maintenance. Healthy fats also play an important role in the maintenance of healthy brain function and regulation of blood sugar levels, protecting against the risk of type 2 diabetes, degenerative brain disease, and inflammatory disorders like arthritis.
Instead of getting fats from unhealthy fast foods, red meats, and processed foods that contain saturated fats and trans fats, focus on fatty fish, nuts, seeds, and vegetable oils like olive and flaxseed oils. Roughly 20 percent of your calorie intake should come from such healthy fats.
- Vitamins and Minerals
Vitamins and minerals like vitamins A, C, E, D, and the B group vitamins, as potassium, magnesium, zinc, calcium, and iron are essential for a wide range of bodily functions. They have an influence on cellular growth, immune function, metabolism, and musculoskeletal growth, among other bodily processes. These nutrients are found in the same foods that give you protein, carbs, and fats.
To get a blend of vitamins and minerals, you need to consume foods from all three nutritional groups mentioned above, with fresh fruits and plants dominating your diet along with a moderate intake of lean meats, fish, whole grains, dairy foods, pulses, legumes, nuts, and seeds.
Indian Diet Chart to Lose Weight
To make it easier to create your own Indian diet plan for weight loss, you can refer to the sample diet chart below. Keep in mind that this Indian diet chart to lose weight is only for representational purposes and it’s important that you consult a nutritionist for a plan that is crafted to meet your specific needs.
Option #1: Multigrain/palak/sprouts Paratha with a bowl of dahi/ yogurt + 1 glass of fresh fruit juice of your choice
Option #2: 2 steamed oatmeal idlis with sambar + wheatgrass/tomato/cucumber juice
Option #1: 1 fruit of your choice + 30 grams mixed seeds such as sunflower, pumpkin, melon
Option #2: tender coconut water without malai
Option #1: 2 chapatis and ½ bowl of rice + 1 bowl mixed vegetable subji + 1 large serving of veg salad
Option #2: 1 bowl vegetable pulao + 1 bowl fish/chicken curry + 1 large serving of vegetable raita
Option #1: 1 bowl of Chana Chaat + 1 cup of green tea
Option #2: 2 paneer and mixed vegetable patties + 1 glass of vegetable juice of your choice
Option #1: 2 multigrain rotis + 1 bowl of subji + 1 bowl sprout salad
Option #2: 1 bowl of moong dal and palak soup + rye bread with 1 bowl of vegetable curry + 1 bowl of cucumber raita
Fat Loss Diet Tips
Avoid Skipping Meals – Skipping meals may seem like an easy way to cut calories and lose weight, but it actually has the opposite effect. For any meal plan for weight loss to work, it needs smaller and more frequent meals as this reduces the risk of food cravings that often lead to unhealthy choices (4).
Eat Smaller Portions – Use smaller plates and bowls if you must, but make sure to reduce portion sizes. This can significantly help to control food intake and aid weight loss as most of us gain weight as a result of overeating.
Prep Meals in Advance – Meal prepping is the best thing you can do if you want to have success with any weight or fat loss diet. It’s much easier to stick to healthy food choices when you already have your meals prepped in advance, whereas it’s more likely to make bad choices when you wait till you’re hungry.
Eat Before You Party – It’s hard to eat healthy when you’re out celebrating, but it’s easy if you’ve already eaten before. Try to fill up on a salad before you leave the house. This will make it easier to eat and drink less when you’re out.
Cut Back On Sugar – The less sugar you add to your food and drinks, the easier it gets to lose weight. Sugar is the worst source of calories as it contains no nutritional value, but adds to your caloric intake (5).
Why Celebrities Are Lining Up For Gummies
Gummy bear sweets aren’t associated with weight loss, because those traditional ones were loaded with sugar. That’s why, we should point out that the gummies in question here are weight loss supplements, containing ingredients like apple cider vinegar. Not surprisingly, these nutritious gummies have become increasingly popular in the athletic community and Bollywood, with a number of celebrities like Jacqueline Fernandez and Malaika Arora proclaiming their love for apple cider. Apple cider vinegar or ACV is popular among these health-conscious celebs for a variety of reasons, not just the weight loss benefits. Aside from boosting metabolism, which can aid fat burning, ACV has a lot more to offer.
When consumed as a healthy tonic or natural supplement, ACV can help to fortify immune function and it also has been shown to help with the regulation of blood sugar levels and improves insulin sensitivity. This may offer some protection against diabetes, but in this context, it should be pointed out that it could also reduce blood sugar spikes that cause food cravings, thereby aiding weight loss. So, if you’re starstruck and obsessed with celebrity trends, this is one that it wouldn’t hurt to follow. To get the best result only consume Apple Cider Vinegar Gummies in the recommended dosage and from a reputed source. You can try SETU’s Apple Cider Vinegar Gummies as they are specifically designed to promote weight loss and each gummy gives you a 1500mg dose of ACV.
No matter what diet chart for weight loss you choose to follow, there’s a common thread in any good weight loss diet – they all result in a reduced caloric intake without compromising on nutritional intake. This is because balanced nutrition that matches your daily requirement is essential, but sustainable weight loss requires that your caloric intake is lower than your caloric requirement. This can be hard to achieve with dieting alone, which is why you should also increase your activity levels with a regular fitness or workout routine. Just 20 minutes of moderate intensity aerobic exercise like walking, jogging, cycling, or swimming can improve the success of any meal plan for weight loss.