On the wedding day, everyone wants to look their best. From perfecting your grand entrance to donning your dream wedding dress, a lot of preparation goes into making sure every detail is flawless. In the months leading up to the special day, brides and grooms work hard to get in shape and feel as confident as possible. Nutritionist Manu Gupta has shared a weight loss diet plan on Instagram that will help you lose 2-3 kg in 10 days. Along with this, he also shared how to lose belly fat.
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Getting rid of belly fat requires a combination of a good diet, exercise and healthy lifestyle habits. A nutritionist laid out a complete weight loss plan to get rid of belly fat – from diet to habits.
Diet
Manu shared a 7-day diet plan aimed at fighting belly fat, from breakfast to dinner. It is a complete, balanced meal that meets all dietary requirements, from protein to healthy vegetables. For each meal, the nutritionist also provided the correct meal times.
Monday
- Breakfast at 9 am– 2 boiled eggs, 1 whole grain toast and 1 teaspoon of peanut butter
- Snack at 11:30 – 100 g of papaya and 5 soaked almonds
- Lunch at 1:30 p.m– 100 g of grilled chicken with 1 chapati (30 g) and 1 cup of spinach.
- Evening snack at 17:00– One cup of green tea with roasted chana (30 g)
- Dinner at 20:30– 150 g paneer curry with one cup of brown rice and salad
Tuesday
- Breakfast at 9 am– One masala omelet that includes 2 eggs and vegetables, paired with a slice of multigrain bread
- Snack at 11:30 am– 100 g of seasonal fruits
- Lunch at 1:30 p.m– 1 bowl of vegetable khichdi which includes 50g of rice and 50g of moong dal and a cup of cucumber raita
- Evening snack at 17:00– 1 teaspoon of seed mixture with 2 walnuts
- Dinner at 20:30– 100 g of grilled fish or tofu, fried with vegetables
Wednesday
- Breakfast at 9 am– 1 besan chili, which includes 60 g of flour and 1 teaspoon of flax seeds
- Snack at 11:30 am– 100 g of apples
- Lunch at 1:30 p.m– 150 g of chicken curry with 1 small ragi roti and 1 cup of cottage cheese
- Evening snack at 5 p.m– 1 handful of fried makhana (30 g)
- Dinner at 20:30– 150 g of curry vegetable mixture with 1 cup of cooked quinoa
Thursday
- Breakfast at 9 am– 1 boiled egg with 1 moong and mint chutney
- Snack at 11:30 am– 50 g of guava and 5 soaked almonds
- Lunch at 1:30 p.m– 100 g of grilled fish or tofu with 1 chapati and vegetable sabzi
- Evening snack at 5 p.m– 1 glass of buttermilk and 2 walnuts
- Dinner at 20:30– 150 g of egg curry, which includes 2 eggs together with 1 cup of vegetable pulao
Friday
- Breakfast at 9 am –1 scrambled egg with vegetables along with a slice of multigrain bread
- Snack at 11:30 – 100 g of watermelon
- Lunch at 13:30 – 150 g paneer tikka with jowar roti and 1 cup dal
- Evening snack at 5 p.m. – A handful of roasted peanuts (30 g)
- Dinner at 20:30 – 100 g stewed chicken with 1 bowl of red rice
saturday
- Breakfast at 9 am – 1 masala omelette with 2 eggs and drink it with chapati
- Snack at 11:30 –100 g of pomegranate
- Lunch at 13:30 –1 bowl of rajma curry (50 g) with 1 cup of cooked rice and salad
- Evening snack at 5 p.m. – 1 teaspoon of sunflower seeds and 5 soaked almonds
- Dinner at 20:30 –100 g of grilled chicken and a bowl of broccoli and carrots
Sunday
- Breakfast at 9 am –2 boiled eggs with multigrain toast and a teaspoon of peanut butter
- Snack at 11:30 – 100 g of orange
- Lunch at 13:30 –1 bowl of chana masala (100 g) and cucumber salad
- Evening snack at 5 p.m. – 1 cup of green tea and a handful of roasted chana
- Dinner at 20:30 – 100 g of paneer bhurji and 1 cup of cooked quinoa
Now that the diet plan is in place, the nutritionist has outlined some basic rules and habits to follow.
Other tips shared by the nutritionist:
Calorie deficit
A calorie deficit is one of the weight loss techniques. According to Manu, it’s simple math that means you need to burn more than you eat. He recommended whole foods like dal, vegetables and eggs to make the calorie deficit sustainable.
Say no to harmful and refined oils
It goes without saying that junk food should be completely avoided. Despite all your training efforts, junk food brings you back to square one. He said: “Chips, biscuits and overly fatty foods will sabotage your efforts. Switch to healthier oils like ghee or olive oil.”
Give priority to sleep
Many of us have a habit of getting enough sleep whenever time permits, sometimes staying up late talking on the phone or working. This is unhealthy because sleep is directly related to weight loss. The nutritionist explained that poor sleep disrupts the production of hunger hormones, which makes you crave sugar and carbohydrates even more.
Focus on short daily workouts
A cheat day is tempting, skip the gym and sleep in bed. But in this way the goal of losing weight can never be achieved. The nutritionist recommended short daily workouts, such as high-intensity, core-focused or strength training, which can increase fat burning and preserve muscle.
READ ALSO: Ram Kapoor stuns with drastic weight loss, flaunts a cool new look; fans can’t “know” him.
Increase your protein intake
Protein is important in the diet. The nutritionist reiterated the need to load with protein. H recommended paneer, dals, eggs and chicken as they are the secret weapon to stay full and burn calories while digesting.
Disclaimer: This article is for informational purposes only and is not a substitute for professional medical advice. Always consult your doctor for any health concerns.
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