Weight Loss & Diet Plans

Weight Loss & Diet Plans:

Why required: For a healthy life style

How to Weight Loss: : A proper Diet Plan and daily exercises.

What is the Ideal weight of Male and females?

As shown in the below table, it will be the ideal weight for males and females. However, it will be a personal choice of a healthy body weight.

Height ( ft& Inch.)Ideal WeightHeight ( ft& Inch.)Ideal Weight
4’6”28-35 kg4’6”28-35 kg
4’7”30-39 kg4’7”30-37 kg
4’8”33-40 kg4’8”32-40 kg
4’9”35-44 kg4’9”35-42 kg
4’10”38-46 kg4’10”36-45 kg
4’11”40-50 kg4’11”39-45 kg
5”0”43-53 kg5”0”40-50 kg
5’1”45-55 kg5’1”43-52 kg
5’2”48-59 kg5’2”45-55 kg
5’3”50-61 kg5’3”47-57 kg
5’4”53-65 kg5’4”49-60 kg
5’5”55-68 kg5’5”51-62 kg
5’6”58-70 kg5’6”53-65 kg
5’7”60-74 kg5’7”55-67 kg
5’8”63-76 kg5’8”57-70 kg
5’9”65-80 kg5’9”59-72 kg
5’10”67-83 kg5’10”61-75 kg
5’11”70-85 kg5’11”63-77 kg
6’0”72-89 kg6’0”65-80 kg

What are Obesity and overweight?

It is an abnormal or excessive fat accumulation that could be harmful to body health.

Body mass index (BMI): It is a simple measurement of body fat by means of weight-for-height that is commonly used to categorize overweight and obesity.

It is calculated as any person’s weight in kilograms divided by the square of his height in meters (kg/m2).

 BMI value for adult
Obesitygreater than or equal to 30
Overweightgreater than or equal to 25

What will be the risk or issue of Heavy or Overweight body?

  • Cardiovascular diseases (mostly heart disease and stroke)
  • Diabetes;
  • Musculoskeletal disorders (particularly osteoarthritis -a breakdown of cartilage and bone within a joint due to heavy bodyweight and some changes in the body)
  • Cancers (May including endometrial, breast, ovarian, prostate, liver, gallbladder, kidney, and colon).
  • Hormonal imbalance
  • Dyslipidemia
  • Gallbladder disease
  • Breathing problems and sleep apnea
  • Lifestyle changes
  • Body movement problems lead to difficulties in routine life.
  • Mentally stress

How to Loss Overweight or Obesity or Weight Loss process?

Diet Plan should be identical. It will help for weight loss.

Intermittent fasting for Balance of body intake

There are several methods for fasting, here are some listed,

  • Time-restricted eating: In this method users may fast for several hours on a daily basis to digest the food. One of the popular methods is the 16/8 method where, users have to fast for 16 hours and an 8-hours (Ideally noon to 8 p.m- as maximum work user may do) easting window where user can eat in 2,3, or more eating habits.
  • Alternate day fasting: Fast alternative day and eat usually on non-fasting days. As per research 25–30 % of the body’s energy will need on fasting days.
  • The 5:2 Diet: Out of 7 days of week users need to fast on 2days. On fasting days user needs to eat 500–600 calories.
  • Eat Stop Eat: The user needs to do a24-hour fast once or twice per 7days.
  • The Warrior Diet: Users need toeat plenty of raw fruits and vegetables (Low calories) during the day and eat one large meal at night.

In all majority religious insist of fast during some days and months, the science behind the fast might be a healthy life of Human beings.

Mindfully or carefully Eating habits

Techniques for eating Mindfully are,

  • Sitting on a Tables and have a food properly: There is a good way of family gathering and enjoyment of food.  This may lead to attention of food and it becomes proper habits.
  • Avoid TV, Laptop or mobile or whichever thing that may distract. Turn off all and enjoy food.
  • Have your food with slow speed: Take enough time to chew and savour the food in your dish. This technique leads to a person’s brain enough time to identify the signals that body doesn’t need extra food, which may help to prevent over-eating.
  • Perfect food choices: Always choose nourishing nutrients and mind satisfaction. Avoid being over fatty and heavy to digest.

Eating protein for breakfast

It is always good if you preferred protein in your breakfast. Protein can control appetite hormones to assist the stomach that it is full, due to a decrease in the hunger hormone ghrelin and an increase in the satiety hormones peptide YY, GLP-1, and cholecystokinin.

High-protein breakfast include

  • Eggs, quinoa porridge, oats, nut and seed butter & chia seed pudding
  • High-Protein Muffins.
  • Protein-Packed Waffles.
  • Paleo Smoothie with Granola & Yogurt.
  • Oatmeal with Peanut Butter & Banana.
  • Vegetarian Black Bean Omelet.
  • The Perfect Breakfast Burrito.
  • Cinnamon Vanilla Protein Breakfast Bites.
  • Egg Muffins.

High-protein breakfast for Purely Vegetarian,

  • Lentils (Dal) (Cupful of cooked dal contain almost 18 grams of protein)
  • Chickpeas (Chana) Chickpeas, or chana.
  • Amaranth (Hindi: रामदाना या राजगिरा) and Quinoa.
  • Spinach.
  • Whole-grain cereal with 1.0% milk.
  • Greek yogurt with berries.
  • plain vanilla yogurt with bananas.
  • Slices of white cheddar cheese with a mixture nuts

Cut back on refined carbohydrates & sugar and refined

Slowing or minimizing the sugar may help to maintain body weight. Effect could be gained by

  • Avoid sugary drinks like-Sodas, sports drinks, sweetened teas, energy drinks, etc.
  • Have some full-fat food & Low-fat items like peanut butter, yogurt, and salad dressing.
  • Try some natural zero-calorie sweeteners such as sucralose and aspartame

Low refined carbohydrates will also help.

A Typical Low-Carb Diet

It is simply denoted to as a low-carb or carb-controlled diet.

Ketogenic Diet: The purpose of a keto diet is to keep carbohydrates too low that the body goes into a metabolic state called “Ketosis”.

In Ketosis, insulin levels fall and the body releases large amounts of fatty acids from its fat stores.

Some of these fatty acids are shifted to the body’s liver, which is converted into ketones. Ketones are water-soluble molecules that may cross the blood-brain barrier and supply energy to the brain.

As a result, the brain will start to depend on largely on ketones instead of Carbohydrates. The body can produce a small amount of glucose, required by the brain by a process called “Gluconeogenesis”.

Low-Carbohydrates, High-Fat (LCHF)

Low-Carbohydrates, High-Fat (LCHF) diets are low in carbohydrates, high in fats & mild in protein.

Also, recognized as simply “Banting” or “Banting Diet” .

20 grams up to 100 grams carb are allowed.

Foods to Eat

Any kind of LCHF diet underscores foods that are high in fat and low in carbohydrates.

LCHF-approachable foods include:

  • Eggs (It is high in fats and a carbohydrate-free food)
  • Oils (Specially Olive oil, coconut oil and avocado oil)
  • Fish
  • Meats and poultry
  • Full-fat dairy (Butter, Cheeses, Cream, full-fat plain yogurt)
  • Non-starchy vegetables (Mushrooms, broccoli, cauliflower, peppers, mushrooms are examples)
  • Avocados
  • Berries (Examples are blueberries, blackberries, raspberries & strawberries)
  • Nuts and seeds
  • Pepper, Fresh herbs, Spices.

Low-Carb Paleo Diet: It inspires to have foods that were likely existing in the Paleolithic era (Before the agricultural and industrial revolutions).

What have to eat:

  • Fruits
  • Vegetables
  • Nuts and seeds
  • Lean meats, exclusively grass-fed animals or wild game
  • Fish rich in omega-3 fatty acids (salmon, mackerel & albacore tuna)
  • Oils from fruits & nuts (olive oil or walnut oil)

What have to avoid as food

  • Grains (Wheat, oats & barley (Hindi:जौ))
  • Legumes (Beans, lentils, peanuts & peas)
  • Dairy products
  • Refined sugar
  • Salt
  • Potatoes
  • Highly processed foods

A characteristic daily Diet Plan Menu could be :

Breakfast: Broiled salmon & cantaloupe.

Lunch: Broiled lean pork loin and salad (romaine, carrot, tomatoes, cucumber walnuts & lemon juice as a dressing).

Dinner: A Steamed broccoli Lean beef sirloin tip roast, mix salad (mixed greens, almonds, onions, tomatoes, avocado & lemon juice as a dressing), Use strawberries as a dessert.

Snacks: celery sticks, an orange & carrot sticks.

The Atkins Diet Plan

The Eco-Atkins Diet is a low-carb method that centres around a high consumption of vegetables and plant-based proteins. Eco-Atkins is basically a low-carb, vegan diet that inspires eating of 31% protein, 43% fat  & 26% of carbs.

The Atkins Diet divided in 4 phases

Phase1st phase2nd phase3rd phases4th phase
Name of PhaseInductionBalancingFine-tuningMaintenance
Diet conceptTry to have 20 grams of carbohydrates per day for 2 weeks.Slowly add nuts, low-carb vegetables, and fruit in the routine.When you are close to your weight goal, add more carbohydrates until weight loss comes slower.Now eat as many healthy carbs as your body tolerates without gaining back the weight you lost.
The Atkins Diet

Foods to Avoid in the Atkins diet:

  • Sugar (Including Soft drinks, fruit juices, cakes, candy, ice cream)
  • Grains (Wheat, spelt- dinkel wheat or hulled wheat, rye (Hindi: राई), barley, rice)
  • Trans fats
  • “Diet” and “low-fat” foods
  • High-carbohydrates vegetables: Carrots, turnips, etc (induction only).
  • High- carbohydrates fruits: Bananas, apples, oranges, pears, grapes (induction only).
  • Starches: Potatoes, sweet potatoes (induction only).
  • Pulses: Lentils, beans, chickpeas, etc. (induction only).

Food can be included in the Atkins diet:

  • Meats: Beef, chicken, lamb, pork, bacon.
  • Fatty fish: Salmon, trout, etc.
  • Shrimp and shellfish.
  • Eggs.
  • Dairy: heavy cream, Greek yogurt,  & cheese.
  • Vegetables: Spinach, cauliflower, kale, lettuce, Onion, tomatoes, broccoli, asparagus, etc.
  • Berries: Blueberries, strawberries, etc.
  • Nuts (Consider as Almonds, macadamia nuts, walnuts, hazelnuts)
  • Seeds: Sunflower seeds, pumpkin seeds, etc.
  • Fruits: Apples, pears, oranges.
  • Coconut oil.
  • Olives.
  • Extra virgin olive oil.
  • Dark chocolate.
  • Avocados.
  • Sea salt, garlic, cinnamon, pepper, parsley.


Now, there’s a vegetarian Atkins Diet substitute, it is sometimes called the “Eco-Atkins diet.”


zero-carb diet and usually includes only animal foods, A zero-carb diet is lacking in some important nutrients, such as vitamin C and fiber. For this cause, it is generally not suggested.

Low-Carb Mediterranean Diet:

It emphasizes more fatty fish instead of red meat and more extra virgin olive oil instead of fats like butter.

The Mediterranean diet is based on the traditional foods that the public used to eat in countries bordering the Mediterranean Sea, which includes France, Spain, Greece, and Italy.

Potential benefits:

  • Promotes heart health
  • Protects brain function
  • Supports healthy blood sugar levels

Eat protein, fat, and vegetables, Eating plenty of fiber.


Advisable to have:

  • 56 to 91 grams/day for the avg. male
  • 46 to 75 grams/day for the avg. female

Source of Protein:

  • Meat: chicken, pork, and lamb
  • fish and seafood
  • Whole eggs with the yolk
  • Plant-based proteins: quinoa, beans, legumes (Hindi: फलियां), tempeh (fermented Soyabean), and tofu

Vegetables with low carb or low-calorie should be added to your eating plans:

  • Broccoli
  • Cauliflower
  • Spinach
  • Tomatoes
  • Kale
  • Brussels sprouts
  • Cabbage
  • Swiss chard
  • Lettuce
  • Cucumber

Enough exercise to your body

some cardio workouts like walking, running, jogging, cycling, or swimming are very helpful for weight loss and general health

  1. Aerobic exercise: The Physical Activity Guidelines for Americans suggested for adults aim for at least 150 min/Day aerobic may be helpful for general health.
  2. Balance, stability, and strengthening the core: The activity may also help improve neuromuscular control & posture, which are vital for balance and stability
  3. Yoga and Surya Namaskar: Doing one round of Surya Namaskar burns about 13.90 calories. Start with 5 Sets and targeted 12 sets a day which will help to lose 416 calories.

Balancing gut bacteria

Some good foods may increase the number of good bacteria in the gut, including:

A wide variety of Bio plants:

Fermented foods: These improve the function of good bacteria while preventing the growth of bad bacteria.

  • Yogurt
  • Sauerkraut (It is a finely cut raw cabbage fermented with help of various lactic acid bacteria)
  • kimchi (It is a traditional Korean dish of salted & fermented vegetables, such as napa cabbage and Korean-radish)
  • Kefir (It’s a fermented milk drink)
  • Tempeh (It is a traditional Indonesian food prepared from fermented soybeans),
  • Miso (It is a traditional Japanese seasoning. Miso formed by fermenting soybeans with salt and kōji and often added rice, barley, seaweed, or other traditional ingredients)

These all contain decent amounts of probiotics, which help to grow good bacteria.

Kimchi has anti-obesity effects, Where kefir can help to weight loss in overweight women.

Prebiotic foods: Its help the growth of good bacteria which is helpful for weight control. Prebiotic fiber is found in varieties of fruits and vegetables such as asparagus, leeks, chicory root, artichoke, onion, garlic, banana, and avocado. It is also available in grains, such as oats and barley.

Getting a good night’s sleep

Average 5-6 hours’ sleep needed to be healthy. This will help to regulate the body cycle and weight loss will be easy.

Managing your stress levels

Stress activates the release of hormones such as adrenaline and cortisol, which initially decline the appetite as part of the body’s fight or flight response.

For people with constant stress, cortisol could remain in the bloodstream for longer times, which leads rise in their appetite & leads to eating more.

Cortisol also signals the need to reload the body’s nutritional stores from the preferred source of fuel, which is carbohydrates.

Insulin: It will transport the sugar from carbohydrates by means of the blood to the muscles and brain. Unused sugar will be stored in the body as fat.

Some methods of managing stress include:

  • Yoga, meditation, or tai chi
  • Breathing and relaxation techniques
  • Explore some quality time outdoors for example walking or gardening

What is Glucomannan?

Glucomannan is a natural, water-soluble dietary fiber mined from the roots of the elephant yam (Hindi: जिमीकंद or सूरन (Suran)), also known as konjac.

It is believed to use in below manners,

  • It’s very low in calories.
  • It took space in the stomach and helps a feeling of fullness (satiety) and reduces food intake at a subsequent meal.
  • It delays stomach emptying.
  • As with other soluble fibers, it decreases the absorption of protein and fat.

Sample meal ideas for fast weight loss (Credit to healthline)

These sample meal plans are low carb, which limits carbs to 20 to 50 carbohydrates per day. Individually meals should have protein, healthy fats, and veggies.

If you’d wish to lose weight while still having complex carbohydrates, add in some whole grains such as:

  • Quinoa
  • Whole oats
  • Whole wheat
  • Bran
  • Rye
  • Barley

Breakfast ideas

  • Poached egg (that is cooked, outside the shell) with sliced avocado and a side of berries
  • Spinach, mushroom
  • Avocado, Green smoothie with spinach, and nut milk & a side of cottage cheese
  • Greek yogurt (Unsweetened) with berries and almonds

Lunch ideas

  • Smoked salmon added with avocado & a side of asparagus
  • Lettuce wrap with grilled chicken, red pepper, black beans, & salsa
  • Chickpeas, and guacamole, Kale and spinach salad with grilled tofu

Dinner ideas

  • Enchilada salad (It is a Mexican cuisine) with chicken, peppers, mango, avocado &  spices
  • Ground turkey bake with peppers, mushrooms, onions & cheese
  • Antipasto Salad (Italian salad) with olive oil ,white beans, asparagus, cucumbers, , and parmesan (It is an Italian granular cheese formed from cow’s milk & aged at least 12 Months)
  • Roasted cauliflower with brussels sprouts, tempeh & pine nuts
  • Salmon baked with ginger, sesame oil & roasted zucchini (Hindi: तुरई)

Snack ideas

  • Cauliflower hummus and veggies
  • Nuts and dried fruit
  • Kale chips
  • Cottage cheese with cinnamon and flaxseeds
  • Spicy roasted chickpeas
  • Roasted pumpkin seeds
  • Tuna pouches
  • Steamed edamame
  • Strawberries and berries

Surgery for Weight Loss:

Bariatric surgery

  • It is ideal for whom body mass index (BMI) is 40 or higher (called as extreme obesity) and have the major health issues. With suggestion and consultation with doctor this for weight loss.

Type of Bariatric surgery:

Gastric sleeve (also Known as Vertical sleeve gastrectomy):

In this, the surgeon removes most of the stomach, leaving only a banana-shaped section that is closed with staples.

Gastric bypass (also called Roux-en-Y gastric bypass):

3 Step:

  • 1st step, the surgeon staples your stomach, making a small pouch in the upper segment. The staples make your stomach much smaller, so patients eat less because of feeling full sooner.
  • 2nd step, the surgeon divides the patient’s small intestine into two parts & attributes the lower part directly to the small stomach pouch. Food will bypass the stomach and the upper part of your small intestine, so the patient’s body absorbs lesser calories.
  • 3rd step, the surgeon then reconnects the upper part of the small intestine to a new location farther down on the lower part of the patient’s small intestine. This permits digestive juices in the patient’s stomach to stream from the bypassed part of the small intestine to the lower part of the small intestine, so that food will be completely digested.

Adjustable gastric band (Gastric Banding)

  • In Adjustable gastric band surgery, they place a ring with an inner inflatable band about the top of the patient’s stomach to make a small pouch.
  • Like gastric sleeve and gastric bypass surgery, the gastric band makes the patient’s sensation to full after having a small amount of food.

Biliopancreatic diversion with duodenal switch:

  • It is a less common surgery
  • 1st process is similar to gastric sleeve surgery. A 2nd surgical procedure splits the small intestine into two tracts. Food transfers through one tract, bypassing most of the patient’s small intestine.
  • This may reduce the number of calories and amount of nutrients absorbed in the patient’s body.
  • Digestive juices stream from the patient’s stomach through the other intestinal tract and blend with food as it arrives the colon.
Biliopancreatic diversion with duodenal switch

Known Personality for Weight Loss :

  1. Rebel Wilson : She is an actress and producer from Australia and known for loss 77 pounds ( around 34.93 Kg) weight in two years.
  2. Gemma collins : She is English media personality and businesswoman.

More to Read:

Vaccine: https://pharmasciences.in/vaccine/

Minerals and Vitamins: https://pharmasciences.in/vitamins-and-minerals/





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