Jim Robin said “Take care of your body. It is the only place you have to live in.” The importance of eating right cannot be overstated. As the common saying goes abs are made in the kitchen and not in the gym. We all want our desired bodies and the best way to get our oh-la-la bodies is keeping a check on what we are gulping in as the ratio goes 70% diet and 30% gym. The best part is “You don’t have to eat less, you have to eat right”. We give you few diet plans designed for specific purposes and they are certainly a way out from your flabby body and a way in to your desired body.
GM Diet Plan
The GM diet is miraculous for people who are willing to shed kilos in few days. All it needs from you is pure dedication and conviction to stay true to your diet.
GM diet was formulated for employees of General Motors, hence the name.
The mantra for weekly GM Diet is to drink at least 10 glasses of water every single day. Smoking and drinking is complete NO.
GM diet goes like this:
Day 1: On your first day, you can eat all the fruits you want to eat except bananas and mangoes. You can have orange, pear, water melon, 30-35 grapes, guava.
Day 2: Your second day is a full-on vegetable day. It is up to you, you can boil them, eat them raw, par-boil it or make a soup out of it. You can dress vegetable with garlic, lemon, herb or white vinegar. You can have cucumber, carrot, beans, lettuce, cabbage, broccoli, celery; onion, bell pepper. The idea is to take all the nutrients from it. Stay away from oil, butter or cream of any sort.
Day 3: Your third day is a mixture of first and second day. You will eat both fruits and vegetable you have consumed in the previous days. All you have to do is stay away from banana, mango and potato.
Day 4: This will be a happy day for people who rejoice banana. You can relish up to 8 bananas on this day and 3 glasses of milk. Stay away from fruit juice and oil.
Day 5: This is a day you will be looking forward to. If you are vegetarian, you will be eating cottage cheese, tomatoes, sprouts, soya chunks. A light soy curry with minimum oil can be consumed. Non vegetarians can eat lean meat with 6 tomatoes. You can have 2-3 egg whites or boiled chicken or baked fish.
Drinking plenty of water is mandatory for this day in order to cleanse your body as it will be producing lot of uric acid.
Day 6: You can eat vegetables as much as you can, just avoid tomatoes. You can have boiled sprouts with lemon or 1 cup brown rice. You can also have lean meat or cottage cheese, soy chunks on this day. Drink plenty of water.
Day 7: Wow! Pat yourself on bat you reached to the final day of your GM Diet. You are already feeling light and happy inside out. You can have brown rice, fruit juice, vegetable, soups on this day. Just refrain from added sugar and oil.
You will be 3-5 kilograms lighter than before. If you want more weight loss, repeat the program.
High Protein Diet
High protein diet is a buzz word among people aiming weight loss, it is powerful enough to reduce your flab. The reason behind this magical weight loss regime is that it will make you less hungry as it reduces the hormone ‘ghrelin’ (The ‘I am so hungry’ hormone) and increases the satiating hormones- peptide YY. As soon as someone thinks about protein rich foods, the image of meat based food spurs in thehead. But protein can be procured from plant based food as well. Plant based foods are low in cholesterol, high in fiber and are generally alkaline in nature. If one is aiming weight loss, then the goal should be going for such food items which are loaded with vitamins, minerals, contains very less calorie, and are protein rich.
How much protein should be consumed in a day?
According to dietary reference intake, 0.8 grams of protein per kilogram of body weight should be consumed in a day. For a man leading a sedentary lifestyle should be having 56 grams of protein and a woman leading a sedentary lifestyle should consume approximately 46 grams of protein in a day.
Here, we mention top 10 protein super foods which will provide you good amount of protein and does not rank high in calorie intake.
Lentils are a wonderful source of protein. Surprisingly, one cup (200 grams) of lentil contains as much protein as 3 eggs with just 1 gram of fat. They take time to digest and are very satiating. 1 cup (200 grams) of lentil contains 18 gram protein and around 200 calories.
Oats are one of the healthiest things that humans have come across. They are full of fibers, manganese, magnesium and other healthy nutrients. 100 grams of oats have 17 grams of protein and around 380 calories.
Beans are not only rich in protein but fibers, minerals and vitamins. They take a longer time to digest hence keep you fuller for a long time. Half cup beans (110 grams) would contain around 7-10 grams of protein.SoySoy is affordable, healthy and rich in protein and low in carbohydrates. Soy can be taken in the form of milk or in meals. ½ cup ( 120 grams) soy milk contains 5 grams of protein.
These beautiful green small stuffs are loaded with protein, vitamin C. They boost your immune system. One cup (150 grams) pea will have around 120 calories and will give 8 gram of protein.
Paneer or cottage cheese is a regional favorite in India. Half a cup(70 gram) of cottage cheese contains around 14 grams of protein. Quantity should be checked upon as ½ cup cottage cheese also contains 120 calories.
Eggs are a great source of protein. One egg has around 6-8 grams of protein. Eggs are full of amino acids, anti-oxidants, iron. Egg white is pure protein. Just keep the quantity in check as 1 egg has approximately 80 calories.
Lean chicken (skinless, boneless chicken) and fish possess a good amount of protein and other nutrients. Fish has heart healthy omega3 fatty acid. Chicken thigh has around 9 gram protein and 65 calories.
Nuts like almonds, pumpkin seeds, walnuts, peanuts are loaded with protein, vitamins. They are good for in between snacks. 28 grams of peanuts contain 7 grams of protein and have 160 calories.
Spinach is a great vegetable as it is full of vitamin A, vitamin C, anti-oxidants, and protein and healthy for heart – folate. Steaming spinach helps in retaining vitamins like potassium, and makes it easier for our bodies to digest. One cup of cooked spinach (180 grams) will contain around 40-50 calories and 5 grams of protein, which is a pretty good trade-off.
Milk is a full meal in itself. It is loaded with calcium, phosphorus, vitamin B2, protein. 1 cup (245 grams)of skim milk has 7 grams of protein with 150 calories.
The incredible power of protein cannot be over stated. Include them in your diet and see the difference along your waistline.
Dash Diet is based on the concept of reducing sodium intake so as to prevent hyper tension. We mention some powerful foods which will help you prevent hyper tension.
7 super food which lower high blood pressure normally
High blood pressure or hyper tension has become quite common lately. A lot of people above 50 suffer from this silent killer. Hyper tension, if unchecked, leads to heart stroke, kidney failures, heart related diseases.
But now you can keep your blood pressure in control by consuming these power foods. The effect on sodium on a human body differs from person to person however one should go for items which are low in sodium and high in minerals like potassium, magnesium and calcium as these minerals help in subsiding the effects of sodium in the body.
Oatmeal is one of the healthiest grains in this world. Oats is low in sodium, high in fiber and low in fat; it is one of the best items to lower hypertension. Just don’t put sugar or too much calories with oatmeal instead use berries or honey with this Cereal Thriller.
2) Baked Potato
Potato lovers, rejoice. Baked potato is full of potassium, fibers, magnesium which helps in lowering blood pressure. It is tasty, healthy and nutria-licious.
3) Beet juice
According to Queen Mary university study, drinking a glass of beet juice helps in lowering the blood pressure within few hours. Beet is rich in nitrate, hence helps lower high blood pressure.
Other items in this nitrate rich food items are carrots, spinach, cabbage, lettuce etc.
Strawberries, raspberries, blue berries are rich in flavonoids and Anthocyanins. The American journal of Clinical Nutrition reported that consuming flavonoids prevent hypertension. They are also present in eggplant skin, red cabbage, purple grapes.
5) Skim milk
Skim milk is loaded with calcium and low in fat and will help in preventing hypertension. Any calcium rich item which is low in fat like yogurt, toned milk cheese will also be helpful.
6) Dark Chocolate
Dark chocolate that is chocolate which contains more than 55% cocoa has flavonoids. These natural compounds cause blood vessels to dilate. You are allowed to indulge in rich, yummy dark chocolates to keep your blood pressure normal.
7) White beans
Just 1 cup White beans or safedsem has 30% of magnesium requirement of your body in a day. You need to note here that salt should not be added. White beans are rich in minerals like potassium and magnesium and studies show that these minerals negate the effect of sodium.
1200 Calorie Diet Plan
The basic requirement of your body will lie between 1200- 1800 calories- a day depending on the kind of work you do and the kind of physical activities you indulge in. If you reduce the calorie intake then your body will start utilizing the fat stored in your adipose tissue. It is correct to say, this is a sure shot way for fat loss. Aforementioned are two sample diets which will give you a fair idea about the meals you can have through-out a day.
This sample is for vegetarians.
Drink lukewarm water with lemon and honey.
You can have green tea/black tea/oolong tea/black coffee without sugar.
2 Idlis with half cup sambhar and ½ cup of milk
2 slices whole wheat bread with an orange
Brown bread upma with one glass milk
½ cup cereal
1 roti with lentil gravy
This should be around 60-90 calories. You should consume fruits like a pear or a banana or 15-20 grapes or a orange or ½ cup watermelon slices
The lunch should be around 300 calories. Brown rice is preferred over white rice as brown rice is much healthier.
1 cup Mix vegetables with 1 cup brown rice with 1 cup yogurt.
2 rotis or 2 slices of whole wheat bread with ½ cup mix vegetables with 1 cup low fat yogurt.
This meal should be around 50-90 calories.
1 glass butter milk or 1 fist full of nuts (almonds/walnuts)or 1 ½ cups puffed rice
The dinner should be around 300-350 calories.
1 bowl salad, 1 roti with ½ cup dal
2 rotis or 2 slices of whole wheat bread, 1 bowl vegetable soup, 1 bowl salad
This diet plan is for non-vegetarians.
First thing in morning:
Green tea/ black tea/black coffee/ jasmine tea/ oolong tea without sugar
Lukewarm water with honey and lemon
1 slice whole wheat bread with 2 hard-boiled eggs with 1 cup milk
2 scrambled eggs with 2 slice bread made of whole wheat.
Have a fruit like a pear or an orange or a banana or 1 cup of watermelon slices or 15-20 grapes
100 grams of grilled fish with 2 roti or 2 slices of whole wheat bread, ½ cup salad.
100grams of grilled chicken with 1 cup of brown rice, ½ cup salad.
1 cup butter milk or have a fruit (apple/ pear/ orange) or a handful of nuts
50 grams of chicken/ fish with very less oil in cooking with ½ cup brown rice or 1 roti (or 1 slice of whole wheat bread) with 1 bowl of salad.
Follow this and turn from flab to fab.
The Atkin diet was conceptualized by Dr. Robert Atkins more than 40 years ago. It revolves around the premise –“low carbohydrates and weight loss”. The best part about Atkins Diet is it doesn’t require you to control your portion, all it asks you is to control the amount of carbohydrates consumed.
Atkin Diet has four phases:
- Induction Phase
Induction phase is the starting phase which focuses on kick starting weight loss. You just have to consume 20 grams of carbohydrates in a day and these carbohydrates should come mainly from vegetables. You should avoid alcohol, sugary drinks, bread, pizza, pasta, nuts. You will have to eat protein rich food in every meal like meat, eggs, fish, pulses, legumes, vegetables like celery, asparagus, bell paper, green pea, carrot, beans etc. Drink 6-9 glasses of water every day. This phase will go on till two weeks or depending on the amount of weight loss in 2-3 weeks.
Reason for weight loss: Our human body is more like an engine. Carbohydrates are fuel to our body. If we will limit our carbohydrates, our body will have to switch to fat which will act as alternative fuel. Hence, fat is squeezed out of body.
This second phase of diet plan, you will eat 20-30 grams of carbohydrates. And you will have to stop consuming food with added sugar. Depending on the weight loss, you will start consuming nutrient rich carbohydrates like nuts. Till you are 5 kilograms away from your ultimate desirable weight, you will be in this phase.
- Pre- maintenance
Now, you are pretty close to your desirable weight. Here, slowly, you have to increase the range of food you can consume. You can include nutrient rich carbohydrates. If at any stage, your weight loss stops, revert.
- Lifetime maintenance
You enter this phase when you have attained your most wanted weight. Tough part now begin, you have to continue this for lifetime to maintain this weight.
This diet can help in improving some serious health problems like diabetes, cardio-vascular diseases, and metabolism related diseases. It has the power to make you feel good about yourself.
Do tell us results of these diets in the comment section below.