According to Johns Hopkins University health experts, "On any non-medically supervised weight loss program, women should consume at least 1200 calories a day and men at least 1600 per day."
The SECRET to losing weight is to eat and drink the right kinds of foods until you are FULL and satisfied. Not eating enough will slow metabolism, deteriorating your health.
BREAKFAST: Prefer
- Carbohydrates, whole-wheat bread, whole grain cereal
- Skimmed milk or light tea or decaffeinated coffee.
- Some nuts. Nuts help feel full while also increasing the body's ability to burn fat, says Jordi Salas-Salvado of the University of Rovira i Virgili in Reus, Spain.
LUNCH: This is the main meal. Prefer
- A salad, boiled vegetables as starter,
- Roti and/ or rice.
- Whole grain vegetables like kidney beans (rajma), chick peas (chole), dal, blackeyed peas,
- Lightly cooked green vegetables.
- Skim yogurt
EVENING TEA: Any fruit with tea or coffee.
DINNER: Should be light with no fat. Prefer
- A vegetable soup as starter
- Rice or roti. If you had roti for lunch then have rice for dinner.
- Whole grain vegetables like kidney beans rajma, chick peas, mung dal, etc.
- Lightly cooked green vegetables.
- Skim yogurt
- Any dessert with minimum sugar.
It should be noted that a low-fat diet is much better than a low-carbohydrate (low-carb) diet, says Dr Shane Phillips, MD, Professor in the department of physical therapy at the University of Illinois, Chicago, in a 2008 study. According to him the higher fat content of a low-carbohydrate diet may increase the risk of atherosclerosis (hardening of the arteries).