It is true that once the weight is reduced and brought down to the desirable level, food intake
must be slightly increased. But see that the intake is not too
much to start increasing the weight once again. To ensure
stability in the weight, make it a practice to weigh yourself once a
week. It is essential that you weigh yourself in the same type of
clothes each time.
Models of Diet
You can loose weight on a diet of 600 calories a day if you are engaged
in sedentary work and on 1200 calories if you are an active working
woman. Distribute the types of food in all your four meals.
Eat what you normally do but less. Look in for the food stuff
which provides the least calories (refer calorie chart for common
cooked or Processed Foods given earlier in this section), but include
all the fundamental food requirements to complete the calories.
I. The following slimming diet provides about 600 calorie food per day :
(A) Early Morning: One glass of warm water with 1 tsp of lemon juice.
(B) Morning Breakfast : Any one or two of the following items :
1.One cup of tea or coffee with a little milk (use artificial sweetness
instead of sugar).
2.Any small fruit (except banana or mango).
3.Two or three small tomatoes or cucumbers.
4.Non-vegetarians can take an egg.
(C)Mid-Day Meal :
1. Two or three small tomatoes or cucumbers :
2. One small chapati.
3. Half bowl of any calorie vegetable.
4. Half bowl of moong soup.
5. Non-vegetarians can take a small piece of meat
(fatless) or fish.
(D) Afternoon tea/early evening: As per the morning
breakfast.
(E) Super : As per the mid-day meal, except for the
fact that a small bowlful of rice or khichree can be taken instead of
rice.
II. The following slimming diet provides about 1,200 calorie food per
day :
(A) Early Morning: One glass of warm water with 1 tsp
of lemon juice.
(B) Morning Breakfast : Take any one or two of the
following items :
1. One cup of milk or one cup of tea or coffee with a little milk (use
artificial sweetener instead of sugar).
2. One small fruit.
3. One Khakra or a slice of bread.
4. One egg.
5. Two or three small tomatoes or cucumbers.
(C) Mid-day Meal:
1. Vegetable or non-vegetarian soup of your liking (Flour should not
beUsed for preparing any soup)
2.Four or five tomatoes or two or three cucumbers.
3.One small bowl of vegetable.
3.Two small chapatis or a slice of bread.
4.One small bowl of moong or any other similar cereal.
5.Non-vegetarians can take some meat (fatless) or a fish.
(D)Afternoon/Early evening: As per the morning breakfast.
(E) Supper: As per the mid-day meal except for the fact that one small
bowl of khichree or rice can be taken as a substitute for chapattis or
bread.
III. Substitute foods:
1.Grains Following are the substitutes of 30 gm rice.
30 gm of wheat flour
30 gm of ragi/vari/sago
30 gm of jowar
30 gm of rice flakes (poha)
30 gm of bajra
30 gm of puffed rice (kurmura)
2.Cereals
Following are the substitutes of 30 gm red gram dal (Tuvar dal)
30 gm of black gram dal
30 gm of moong/moong dal
30 gm of lentil/lentil dal
30 gm of field bean/field bean dal
30 gm of dry peas
3.Fats
Following are the substitutes of one teaspoon of vegetable oil
One spoon of butter
One spoon of ghee (pure)
One spoon of cream
One spoon of ghee (vegetable)
4.Bread-Biscuits Etc.
Following are the substitutes of a small bread (30 gm) :
Two small khakras
One and a half cup dhani
Two small chapatis
One cup of popcorn
Two or three small plain biscuits
One small boiled potato
One and a half spoonful of rice. |
