Fat burning plays a major role in any individual’s weight loss aspirations. While there are several fat burners one can turn to in order to achieve these goals, it is advised that they stick to natural sources. We discuss all you need to know about fat burners below.

Natural Fat Burners

However enticing it may seem, rapid fat burning is not healthy. It not only has several physical side effects but can affect a person mentally as well.

Data shows that people are likely to gain back the weight they lose through fast fat-burning techniques or food. This can affect one’s morale and esteem in more ways than one. The physical side effects of artificial fat burning will be later discussed in the article.

Let’s face it! Fat burning is a gradual and time involving process. Nonetheless, we can expedite it. The first way, of course, is exercising. There are a number of exercises that can speed up the process and help you get rid of your body fat faster.

The second is food. Yes, you read it right, adding a few items to your diet can help you shed a few inches. Furthermore, these natural means are more likely to last and even affect your overall health in a positive way. Read more to find out!

Fat Burning Foods

1. Apples

Nutritional value of a medium-sized apple (100 grams)

• Calories – 95
• Fiber – 4grams
• Carbohydrates – 25grams
• Protein – 0.3 grams
• Sugar – 10.4 grams
• Fat – 0.2 grams
• Vitamin C – 14 per cent of the RDI (Reference Daily Intake)
• Vitamin K – 5 per cent of the RDI
• Potassium – 6 per cent of the RDI
• Water – 86 per cent

Apples contain flavonoids, a natural chemical responsible for burning fat. According to a study published in 2017, researchers found a correlation between flavonoid intake and lower waist circumference and body mass index. Furthermore, apples are rich in a particular type of fibre called pectin that breaks down slowly and thus acts as a hunger suppressant. 

2. Brown rice

Nutritional value of 100 grams of brown rice

• Calories- 88 Kcal
• Carbs: 18.4 g
• Fibre: 0.8 g
• Fat: 0.7 g
• Protein: 1.9 g

If you’re a rice lover and it’s a part of your daily meal, you should consider having brown rice over the white one since it has less carb content, is low in calories and is enriched with essential nutrients like iron and potassium.

A study conducted by The American Journal of Clinical Nutrition in 2017 revealed that those who consumed a low-calorie diet lost more belly fat as compared to the ones who consumed refined grains. Furthermore, the manganese present in brown rice helps convert macronutrients present in the grain into energy. Thus having brown rice keeps you energetic and you lose a few additional calories.

3. Green Chilli

Nutritional Facts Per 100 grams

If you like spicing up your food with chillies, continue to do so. According to research done by Central Food Technological Research Institute India, chillies contain capsaicin- a chemical component that gives it the ‘hot’ factor and has fat-reducing properties.

According to the research, capsaicin increases the production and effect of obestatin- an appetite control hormone. As a result, you avoid overeating. Furthermore, chilli boost metabolism and thus helps the body burn excess fat.

4. Black Coffee

Nutritional value of an 8-ounce cup of black coffee:

• Fat – 0%
• Cholesterol – 0%
• Sodium – 0%
• Carbohydrates – 0%
• Sugar – 0%
• Potassium – 4%

Black coffee contains antioxidants, which help in the weight loss process. Being rich in caffeine helps in the stimulation of metabolic activity and increases your energy level, thereby suppressing hunger.

Black coffee contains chlorogenic acid, which helps to slow down glucose production in your body. This means that if you drink black coffee after a meal, then your body will produce less glucose and fat cells.

If you are taking black coffee for weight loss, it is important to note that you should drink it without any additives. This means no sugar, cream, milk, or any other added flavour. 

However, excessive coffee intake can mess up your sleeping routine. It is recommended that you avoid coffee a few hours before bedtime if you want to get a good night’s sleep.

5. Eggs

Nutritional value of one hard-boiled egg

• Calories – 77
• Protein – 6.3 grams 
• Total fat – 5.3 grams 
• Cholesterol – 187 milligrams 
• Sodium – 62 milligrams 
• Carbohydrates – 0.6 gram 
• Sugar – 1 gram 

Vitamins and Minerals (as per Recommended Daily Allowances) in a large boiled egg:

• Vitamin A – 6% of the RDA
• Folate – 5% of RDA
• Vitamin B5- 7% of RDA 
• Vitamin B12- 15% of RDA 
• Phosphorous – 9% of RDA 
• Selenium – 22% of RDA

Eggs are a crucial part of several popular diets, as it is full of nutrients. The best part about it is that they are excellent fat-burning foods. When you add eggs to your meal, you feel full for a couple of hours.

As a result, you consume a lower amount of calories, which in turn helps reduce body fat. Eggs contain protein, which is responsible for enhancing your metabolic rate. Eating an egg-based breakfast may stop a person from consuming extra calories throughout the day.

6. Fatty fish

Fish is a great source of heart-healthy lean protein. Fish like Mackerel and sardines have high amounts of omega-3 fatty acids. These nutrients aid in eliminating body fat, helping you lose weight faster.

The presence of high-quality protein makes you feel full for longer periods. Also, it improves your metabolic rate, which helps digest carbs and fat quickly.

Furthermore, fatty fish reduces the production of cortisol, a stress hormone. Apart from mental agony, stress also causes fat build-up in the body. Thus, eating fish, not only accelerates fat burning but de-stresses you. 

Read about the best fish to eat and those to avoid and make an informed choice.

7. Green tea

Green tea is packed with nutrients and antioxidants that increase fat burning. This healthy beverage contains the antioxidant Epigallocatechin Gallate (EGCG) which boosts metabolism.

EGCG also acts as an appetite suppressant and thus controls your calorie intake. Green Tea also contains a considerable amount of caffeine, a well-known stimulant that helps your body burn both fat and calories.

Avoid adding sweeteners (such as sugar, honey, milk or cream) to your green tea if you want to best reap its benefits. The effect of the antioxidants in green tea may be strengthened when its consumption is combined with exercise.

However, like any other food and beverage, excess green tea consumption has potential side effects. Read our article about the Potential Side Effects of Excess Green Tea. 

8. Olive oil

Out of all oils you can consume, olive oil is the healthiest. Cooking in olive oil increases HDL cholesterol while bringing down triglycerides. As a result, your body releases GLP-1, which helps you remain full for longer periods. Also, a study published in 2018 showed an increase in fat loss when consuming extra virgin olive oil. 

Fat Burning Diet Plan

Consuming natural fat burners can be crucial to weight loss. However, it is best to follow a particular diet plan in order to achieve your weight loss goals. That said, one must consult a nutritionist before choosing to follow any meal plan.

• Start your day with a glass of lukewarm water and a teaspoon of apple cider vinegar.
• For breakfast, have a bowl of oats porridge.
• Drink 3 cups of green tea spaced out through the day.
• Eat brown rice, cabbage sabzi, and rajma curry along with a bowl of carrot tomato onion salad for lunch.
• Have a bowl of steamed sprouts chat as an evening snack.
• For dinner, eat 2 multigrain rotis along with a katori of soyabean mushroom curry and a bowl of capsicum onion salad.

While a diet plan like this may help you burn fat over time, it is ideal to follow a balanced diet with more nutrients as per your requirements. Find the best Indian Diet Plan for weight loss here.

Fat Burning Recipes

Eating the right foods are key to burning fat in the body. Try the following delicious recipes and keep your weight loss journey going.

Steamed sprouts chat

Ingredients

• Moong beans, sprouted and steamed 1 cup
• Small or medium-sized onion, finely chopped 1
• Medium-sized tomato, finely chopped 1
• Green chilli, finely chopped 1 (optional)
• Red chilli powder ¼ tsp
• Chaat masala ½ or 1 tsp (optional)
• Lemon juice 1 tsp or as required
• 1 cucumber chopped
• Few coriander leaves and lemon slices for garnishing
• Rock salt or black salt to taste

Preparation

1. Mix all the ingredients listed above, except salt and lemon juice, with sprouted beans in a bowl.
2. Season with salt, and lemon juice and garnish with lemon slices and coriander leaves just before serving.

Oats porridge

Ingredients

• Oats – one-third cup
• 1 cup water
• Half cup low-fat milk
• 1 tsp cinnamon powder
• 1 pinch salt
• Half apple, half sliced and half chopped
• 1 tsp honey
• 5 almonds, chopped

Preparation

1. In a deep pot, add oats along with water, milk, salt, and cinnamon.
2. Begin to boil the mixture and then simmer it for about 5-6 minutes with occasional stirring.
3. Add the chopped apples and cook for another couple of minutes till the oatmeal is thick and creamy, and the apples have slightly softened.
4. Remove the mixture to a serving bowl. Top it with the remaining apple slices, slivered almonds, and a drizzle of honey

Fat Burning Exercises

While consuming fat-burning foods, supplements, and fruits, you need to complement it with exercise. Given below are a handful of different movements you must practice every day:

1. Bear crawl

Although it looks like a simple exercise, it works on your entire body. 

1. You need to go down on all fours, without your knees or elbows touching the ground. 
2. Start walking forward and backwards for one minute.
3. Make sure your back is straight at all times.

2. Goblet squat

It is an exercise where you don’t place immense pressure on your back. As a result, it focuses on your thighs, which helps burn fat. 

1. Hold a kettle ball with two hands and go into the squat position. 
2. Do ten reps every minute and ensure your back is straight.

3. Jump rope

Jump rope is a high-intensity workout which will make sure you work up a sweat quickly. You need to skip over a rope for two minutes straight to start burning the fat.

4. Vertical Leg Crunch

1. Lie flat on the floor with legs extended upwards and then one knee crossed over the other.
2. Breathe in and then lift the upper body towards the pelvis. Breathe out slowly.
3. Do 12-16 crunches in two or three sets.

5. Bicycle exercise

1. Lie on the mat or on the floor and keep your hands either behind your head or by your side just like you would for crunches. 
2. Lift both your legs off the ground and bend them at the knees. 
3. Bring the right knee close to the chest while keeping the left leg down. 
4. Take the right leg down and bring the left leg towards the chest. 
5. Alternate bending the knees as if you are using a bicycle.

6. Crunches

1. Start by lying down flat with your knees bent and your feet on the ground. 
2. Lift your hands and then place them behind the head or keep them crossed on the chest. Inhale deeply.
3. As you lift the upper torso off the floor, you should exhale. Again inhale when you get back down and then exhale as you come up.
4. If you are a beginner, start by doing 10 crunches in every set. Each day, aim to complete two to three sets of crunches.

7.  Bird dog

1. Put your weight on your hands and toes while bending your knees to take a tabletop position. Squeeze your core to keep your spine straight.
2. Raise your left arm to reach straight forward, while simultaneously raising your right leg and stretching it out.
3. Hold for a count, squeezing your core, before returning to the original position.
4. Repeat the movement with your right arm and left leg to complete 1 rep.

Artificial Fat Burner Side Effects

While artificial fat burners can help with almost immediate weight loss, you can gain back this weight just as quickly. These fluctuations in weight can be harmful to your body. In addition to that, artificial fat burners can also have the following side effects:

1. Allergies

Fat burners are commonly associated with allergies. Certain ingredients of these pills tend to create reactions inside the consumer’s body. Some of the common symptoms of these allergies are itching, stomach upsets, etc.

2. Insomnia

You could also lose sleep as an effect of fat burners pills. For example, the fat burner ephedrine is known to alter one’s regular sleep patterns. Excessive consumption of these fat burners can lead to disruption in one sleep and can have severe effects on one’s health.

3. Heart Risk

Several ingredients found in fat-burning pills are known to be harmful to the heart. Many such pills have been removed from the market due to their interference with the heart.

One such fat burner is sibutramine, which resulted in major heart damage, that led to strokes and heart attacks. Another substance called bitter orange showed side effects that can lead to heart attacks.

4. Behavioural Change

These pills are often accompanied by changes in behaviour such as eating habits. One common area is dietary patterns. People who have these pills also suffer from mood swings, anxiety, higher blood pressure etc. 

5. Other Complications

Certain ingredients in these pills can lead to emotional disturbances creating mental health issues. In certain cases, people have to deal with problems like addiction with these pills behaving like drugs.

Summary

Although many people wish to shed kilos in a shorter span of time, it is not recommended for one to do so. Quick weight loss can have several side effects that can be harmful to the body. It is ideal to aim to lose weight steadily over a longer period of time by following a balanced diet. 

Frequently Added Questions (FAQs)

Q. What foods help burn belly fat?

A: Foods such as whole grains, fibre-rich fruits and vegetables, lean meats, fatty fish, green tea, black coffee, nuts and seeds help burn belly fat faster. 

Q. What fruits and vegetables burn the most fat?

A: All fibre-rich fruits and vegetables will help in fat loss. These include pears, apples, melons, peppers, and cruciferous vegetables like cabbage, broccoli, and leafy greens.

Q. How do I lose 10 pounds in a week?

A: This is an unrealistic goal. Focus on consistent long-term weight loss of about a pound every week, with a balanced diet rich in nutrients instead of drastic weight loss by doing crash diets.

Q. How can I lose fat quickly?

A: There is no quick fix for fat loss. Fat takes a long time to deposit in the body due to a faulty lifestyle and to get rid of that, one needs to include a healthy lifestyle with a balanced diet and regular exercise to see results.

Q. Are fat burners good?

A:  Yes, natural means of fat burning like exercising and a conscious diet are great ways to stay in shape and keep yourself healthy. There are many exercises like bear crawl, goblet squat, jump rope, vertical leg crunch, bicycle crunches etc that are efficient in accelerating your fat burning process. Furthermore adding a few foods such as apples, boiled eggs, black coffee, green tea, chillies, brown rice and fatty fish improve the pathway for fat burning. 

Q. Which fat burner is best for fat loss?

A: There is no short-cut method for fat loss. Burning fat accumulated over months as a result of a sedentary lifestyle demands dedication and effort. One needs to exercise and consume healthy foods in order to burn fat. A few exercises like  bear crawl, goblet squat, jump rope, vertical leg crunch, bicycle crunches etc may help accelerate the fat burning process. Food such as black coffee, green tea, boiled eggs, apple, chillies, brown rice and fatty fish also promote healthy fat burning. 

Q. Which is the best fat burner in India?

A: There exists no escape route for the fat-burning process. It’s a gradual and tedious process that requires commitment. A healthy diet and exercising can be your best friends to help you shed a few kgs faster though. Exercises like  bear crawl, goblet squat, jump rope, vertical leg crunch, bicycle crunches etc may help accelerate the fat burning process. Food such as black coffee, green tea, apple, chillies, brown rice, eggs and fatty fish also promote healthy fat burning. 

Q. Are there any side effects of fat burners?

A: Yes, even though artificial fat burners promise a bypass route to fat burning there are various side effects. The almost immediately lost weight is often gained back just as quickly. These fluctuations in weight can harm the body in various ways. In addition to this, artificial fat burners can also cause disrupted sleep patterns or insomnia. Several ingredients found in fat-burning pills are known to be harmful to the heart and cause allergies like itching or stomach upset as well. These pills can also lead to emotional disturbances leading to mental health issues.

Q. How do you lose belly fat?

A: Conscious diet and exercising are great ways to lose belly fat. Including items like apples, green chillies, eggs, brown rice and fatty fish can help you burn the fat accumulated around the abdominal region faster. The same goes for the daily consumption of black coffee and green tea. Few exercises like crunches, bear crawl, goblet squat, jump rope etc. can give a push towards losing belly fat. 

Q. Is coffee a fat burner?

A: Yes, black coffee contains antioxidants, which help in the weight loss process. Being rich in caffeine helps in the stimulation of metabolic activity and increases your energy level, thereby suppressing hunger. Black coffee contains chlorogenic acid, which helps to slow down glucose production in your body. This means that if you drink black coffee after a meal, then your body will produce less glucose and fat cells. 

Q. Does apple cider vinegar burn belly fat?

A: Yes, apple cider vinegar helps burn belly fat. Adding one to two tablespoons of apple cider vinegar to your diet can reduce body weight and even regulate blood triglycerides. It even acts as an appetite suppressant and thus reduces calorie intake. 

Q. What are the safest fat burners?

A: Natural means such as lifestyle modification, mindful eating and exercising are the safest fat burners. Exercises like  bear crawl, goblet squat, jump rope, vertical leg crunch, bicycle crunches etc may help accelerate the fat burning process. Food such as black coffee, green tea, apple, chillies, brown rice, eggs and fatty fish also promote healthy fat burning. 

Q. Which medicine is best for reducing belly fat?

A: Fat burning is a gradual process and we strongly discourage the use of medicines for it as they can have long-lasting side effects such as allergies, and heart complications and can even lead to mental health conditions. Natural means such as lifestyle modification, mindful eating and exercising are the best means to lose belly fat and lead a healthy life. 

Q. How much weight can you lose with fat burners?

A: If one stays true to their weight loss diet and exercises regularly, they can lose up to 0.5-1- kg per week. 

Q. Is green tea a fat burner?

A:  Yes, green tea is packed with nutrients and antioxidants that increase fat burning.  It contains the antioxidant Epigallocatechin Gallate (EGCG) which boosts metabolism. EGCG can also make people consume fewer calories by acting as an appetite suppressant. Green tea also contains a considerable amount of caffeine, a well-known stimulant that helps your body burn both fat and calories.

Q. How can I speed up my metabolism? 

A: Few tips that will help you boost your metabolism. Cutting down on refined sugar, processed, packaged or preserved foods. Consume fibre-rich plant-based products like seeds, vegetables, and whole grains. In addition, drink sufficient water and fluids, and consume enough protein, healthy fats and fibre.  Avoid skipping meals, or following fad diets which avoid some food groups. It would make you have unnecessary cravings and put your glucose levels out of order. Exercise or any sort of physical activity for around 30 minutes a day would help regulate blood glucose and blood pressure and keep your heart healthy.  Make sure to get at least 7-8 hours of night sleep. Having an irregular sleep schedule could mess up your sugar and create problems in metabolism functioning.

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The world wants an easy solution when it comes to weight loss. In order to achieve the same, one must understand how to lose weight. The most common answer would be to simply lose more calories than you consume.

This would create a calorie deficit, allowing no excess calories to be stored as fat, thereby resulting in weight loss. However, you need to plan out your routine carefully in order to reduce weight. Focus on improving your lifestyle, and the results will start to show.

14 Simple Tips to Lose Weight

It is a common misconception that you need to make major changes to your daily routine to reduce weight. Simple lifestyle changes, in day-to-day life, can also help you lose weight. Follow these 14 weight loss tips to get started on your own fitness journey.

#1 Pick home cooked meals over eating out

The benefits of eating home cooked meals cannot be stressed enough. Research shows that people who eat home-cooked meals for five or more days a week tend to have longer, healthier lives than those who do not.

While we are not suggesting completely eliminating your social life, saying NO to every second opportunity to eat out will bring about a 50% reduction in the consumption of processed foods, sugars, and oil.

#2 Maintain a Food Diary

Studies have shown that awareness of what one eats helps maintain their food portions. Keeping a food diary can play a key role in ensuring this.

It helps keep track of the calories you consume, and in the process, helps you understand what you should and should not eat. A food diary can also help you plan your meals ahead, in order to maintain your calorie budget.

#3 Start your day with a heavy breakfast

Data sourced from analyzing the eating patterns of people across the globe shows that people who have power breakfast tend to lose weight faster.

When you eat breakfast, you activate the thermogenesis process and thus, stimulate your metabolism. Besides, studies have shown that eating a meal in the morning boosts your metabolism more than eating the same meal in the evening.

#4 Fill your pantry with healthy food

Having healthy food around at all times can also play a major role in weight loss. With only healthy food in your pantry, you are likely to snack on them whenever you’re hungry. This way you don’t binge on unhealthy food, and this goes a long way in preventing unnecessary weight gain.

#5 Up your physical activity with daily chores

Work on as many daily chores as possible. It can be as simple as watering plants or as intense as building your own tree house. The idea here is to use your hands and feet to engage in a physical activity that has a well-defined goal.

Doing these chores will also release endorphins that boost your mood, apart from helping you burn calories.

#6 Load up on healthy snacks before a party

The food you eat at parties, along with the alcohol you drink, can be a major cause for weight gain. The combination of oily food and alcoholic or sugary beverages is known to be unhealthy.

Having a healthy salad before attending a party can help you feel full faster, preventing you from snacking on unhealthy food once you’re there. This reduces your calorie intake, and in turn, helps you lose weight.

#7 Smaller plates lead to smaller meals

Psychologically, you feel like the food consumed is less if you have eaten from a large plate. Trick your mind into feeling full by eating from a smaller plate, and reduce the possibility of overeating.

#8 Take the stairs instead of the elevator

While taking the elevator may seem a lot easier to do than the stairs, it is not healthier. Start with just one or two floors and then eventually move on to climbing the whole flight of stairs. This way you can burn calories on your way to work, or at home, on a daily basis.

#9 Say ‘No’ to late night TV

Watching TV late at night delays your sleep and activates brain cells, thus, causing hunger pangs in the middle of the night. Cutting down on late night TV can help prevent this. In addition to that, lack of sleep can indirectly lead to further weight gain.

#10 Drink more water

People tend to mistake their thirst for hunger, thus, making them eat a lot more than necessary. Staying hydrated throughout the day can help in this case. The next time you think you’re hungry, ask yourself if you are thirsty first, and then decide if you want to eat food or whether a glass of water will suffice.

#11 Eat your meals slowly

It takes your stomach about 20 minutes to signal to the brain that it is full. If you gobble up your food faster than that, you may end up eating twice as much as your stomach’s capacity. Chewing your food slowly will help reduce the amount of food you eat, and ultimately result in weight loss.

#12 Eat more fruits

While they are low in calories, fruits are rich in vitamins, fiber and several other nutrients, making them the perfect foods for weight loss. The higher fiber content makes you feel full faster, and keeps you from overeating. Thus, fruits are generally associated with natural weight loss. Snack on fruit in between meals, and see the wonders they can do.

#13 Increase your protein intake

Look to include a good quality protein source in every meal. This will help in building stamina, strengthening your body, and boosting metabolism. The right amount of protein in your meals is known to aid in weight loss as well.

#14 Cut Back on Added Sugar

According to several studies, added sugar increases the risk of obesity along with other lifestyle disorders like type 2 diabetes, and heart diseases. One easy hack to lose weight is to consume less added sugar. Reading labels of the foods you purchase is one way of doing this, since some of the so-called healthy foods also contain a good amount of sugar.

Weight Loss at Home

Although it was popularly believed that it is difficult to lose weight at home, this need not be true. The right kind of diet plan and workout routine is key here. It is said that weight loss is 80% diet and 20% exercise. The right focus on a proper meal plan can also help you lose weight at home without exercise.

1200 Calorie Diet Plan

A proper diet is key to one’s weight loss journey with or without exercise. However, following the right diet chart becomes all the more important in case one chooses to lose weight without a workout routine.

To give you a better idea of how you need to go about planning your diet, we have put together a 1200 calorie diet plan. That said, dietary needs vary from person to person. Consult a nutritionist in order to understand what kind of plan works best for you, based on your needs and health conditions.  

• Start your day early with two lukewarm glasses of lemon water at 6:00 AM. Have a tablespoon of ground flax seeds to go with the lemon water.
• Wait a couple of hours before eating breakfast. Eat a katori of vegetable poha to along with a katori of skimmed curd.
• Have a late morning snack in the form of 2 cups of diced watermelon. Fresh fruits are an essential part of any healthy diet, and can aid weight loss.
• Consume a bowl of mixed vegetable salad a few minutes before you settle for lunch.
• Have a katori of skim curd and a katori of paneer onion tomato bhurji at 2:00 PM. You can have a whole wheat roti or chapati to go with this.
• Drink a cup of tea without any sugar at around 3:30 in the evening.
• In the evening, snack on a katori of sprouted mung and chana chaat.
• Like the salad right before lunch, consume a bowl of boiled mixed vegetable salad a few minutes before dinner as well.
• For the last major meal of the day, have a whole wheat roti or chapati accompanied by two katoris of palak moong dal.
• End your day with one teacup of skimmed milk.

The key to a good weight loss diet is to ensure that your meals are balanced. While it is important to make sure you’re burning more calories than you consume, you also need to include all the nutrients you need to live a healthy life.

While this 1200 calories a day diet plan will serve you well, you can also find a diet plan that you can follow in a week here.

Easy Home Exercises for Weight Loss

A common problem among a large chunk of the working classes seems to be the inability to workout on a daily basis. The lack of time to visit a gym is the main culprit for the same.

However, one can always pick out a workout routine that does not require any gym equipment. This full-body workout is one that can be completed entirely at home without the need of any gym based equipment.

Weight Loss While Traveling

It is common for individuals to let their hair down while on vacation. In the process, they also tend to leave their healthy lifestyles behind.

While it may seem alright to take a few days off from your usual healthy routine, it could have a negative impact on your weight loss journey. Let Sr. Nutritionist, Dr. Priyanka Marakini, give you a few tips that you can follow to maintain your routine while on vacation.

Make Healthy Foods Interesting

A common problem among people that find it difficult to lose weight is the inability to follow a healthy diet. It is often looked at as monotonous or boring, especially compared to some of the unhealthy foods.

One easy way to fix this problem is by making small changes to the healthy foods you consumed, in order to make them more ‘fun’. HealthifyMe Sr. Nutritionist, Alpa Momaya, has 5 tips to make your healthy meals interesting.

A weight loss journey may not be as straightforward as it seems in theory. Lifestyle changes contribute greatly to achieving the results one desires. That said, it is ideal to aim to lose weight naturally without using supplements.

Following the 14 simple tips that we have put together would make a major difference in getting you started. Put your best foot forward, and begin your fitness journey today.

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Are you looking for the best Indian Diet Plan to lose weight? The rules are simple.

All you need to do is start eating right food. However, in India, this can feel like an insurmountable challenge, given our food culture and dietary habits. For instance, a typical Indian meal is high in carbohydrates and sugar – we eat a lot of potatoes, rice, and sweets.

We also love our snacks and can’t imagine a day without our fix of namkeens and bhujias. Even we encourage our friends and family into eating more, as a sign of hospitality and affection, and consider refusing, an extra helping a rebuff. To top it all, we’ve never embraced physical exercise as essential. So, it isn’t a surprise that India is battling with a growing problem of obesity.

But, the answer doesn’t lie in shunning Indian food in favour of foreign ingredients or fad diets. Moreover, you’ll find that the best Indian diet plan consists of foods that you’ve already got in your kitchen and which will enable you to lose weight by making a few changes to your diet.

Understand the Science Behind Weight Loss

Weight loss and gain revolve around caloric consumption and expenditure. Simply put, you lose weight when you consume fewer calories than you expend and you gain weight when you consume more calories than you sweat.

To drop those extra kilos, all you need to do is eat within your calorie budget and burn the required number of calories. So, a combination of the two works best suggested experts. Get your daily requirement of calorie consumption and burn based on your lifestyle and dietary preferences, by signing up on HealthifyMe.

However, simply determining how many calories your body needs isn’t enough. After all, four samosas (600 calories), two slices of pizza (500 calories), and two gulab jamuns (385 calories) may be within your daily requirement of 1500 calories, but these unhealthy food choices will eventually lead to other health problems like high cholesterol and blood sugar.

To lose weight the healthy way, you also need to ensure your Indian diet plan is balanced i.e. it covers all food groups and provides all the nutrients you need necessary for good health.

The Best Diet Plan for Weight Loss

No single food provides all the calories and nutrients that the body needs to stay healthy. That’s why a balanced diet consisting of macronutrients like carbohydrates, protein, and fat along with micronutrients such as vitamins and minerals, is recommended.

The best Indian diet for weight loss is a combination of the five major food groups – fruits and vegetables, cereals and pulses, meat and dairy products, and fats and oils. Furthermore, knowing how to divvy up the food groups, allocate portion sizes, and the best/ideal time to eat is also equally important.

1200 Calorie Weight Loss Diet Chart Plan

A lot can be spoken about what goes into an ideal diet chart. However, one’s nutritional requirement varies based on various factors. It could change depending on gender, for example, male dietary requirements vary from that of a female.

Geography can play a role as well, with North Indian diets being largely different from South Indian ones. So, here meal preferences come into play since the consumption of food by a vegetarian or a vegan differ largely from that by a non-vegetarian.

However, we have put together a diet plan ideal for weight loss with Indian food. This 7 day diet plan also known as a 1200 calorie diet plan is a sample, and should not be followed by any individual without consulting a nutritionist.

Weight Loss Diet Plan Chart – Day 1:

• After starting your day with cucumber water, have oats porridge and mixed nuts for breakfast.
• Next, have a roti with dal and gajar matar sabzi for lunch.
• Follow that up with dal and lauki sabzi along with a roti for dinner.

Weight Loss Diet Plan Chart – Day 2:

• On the second day, eat a mixed vegetable stuffed roti along with curd for breakfast.
• For lunch, have half a katori of methi rice along with lentil curry.
• Next, end your day with sautéed vegetables and green chutney.

Weight Loss Diet Plan Chart  – Day 3:

• Breakfast on day 3 would include Multigrain Toast and Skim Milk Yogurt.
• In the afternoon, have sauteed vegetables along with paneer and some green chutney.
• Half a katori of methi rice and some lentil curry to make sure you end the day on a healthy note.

Weight Loss Diet Plan Chart – Day 4:

• Start Day 4 with a Fruit and Nuts Yogurt Smoothie and Egg Omelette
• Follow that up with Moong Dal, Bhindi Sabzi, and roti.
• Complete the day’s food intake with steamed rice and palak chole.

Weight Loss Diet Plan Chart – Day 5:

• Have a glass of skimmed milk and peas poha for breakfast on the fifth day.
• Eat a missi roti with low fat paneer curry in the afternoon.
• End the day with roti, curd and aloo baingan tamatar ki sabzi.

Weight Loss Diet Plan Chart – Day 6:

• On Day 6, have idli with sambar for breakfast
• For lunch, roti with curd and aloo baingan tamatar ki sabzi
• To end Day 6, eat green gram with roti and bhindi sabzi

Weight Loss Diet Plan Chart – Day 7:

• On the seventh day, start with besan chilla and green garlic chutney.
• Have steamed rice and palak chole for lunch.
• End the week on a healthy note with low fat paneer curry and missi roti.

Balanced Diet Plans for Weight Loss

While creating a diet chart, it is important to make sure it is balanced and ensures that you receive all the required nutrients. Thus, include the following nutrients in your diet plan:

1. Carbohydrates Diet Plan

Carbs are the body’s main source of energy and should make up half of your daily calorie requirement. However, it’s important to choose the right type of carbs. Simple carbs, such as bread, biscuit, white rice and wheat flour, contain too much sugar and are bad for you.

Instead, opt for complex carbs that are high in fiber and packed with nutrients as compared to simple carbs. This is because Fiber-rich complex carbs are harder to digest, leaving you feeling full for longer, and are therefore the best option for weight control.

Brown rice, millets such as ragi and oats are all good complex carb choices.

2. Proteins Diet Plan

Most Indians fail to meet their daily protein requirement. This is troublesome, as proteins are essential to help the body build and repair tissue, muscles, cartilage and skin, as well as pump blood. Hence. a high protein diet can also help you lose weight, as it helps build muscle – which burns more calories than fat.

For instance, about 30% of your diet should consist of protein in the form of whole dals, paneer, chana, milk, leafy greens, eggs, white meat or sprouts. Having one helping of protein with every meal is essential.

3. Fats Diet Plan

A food group that has acquired a bad reputation, fats are essential for the body as they synthesize hormones, store vitamins and provide energy. Experts suggest one-fifth or 20% of your diet must consist of healthy fats – polyunsaturated, monounsaturated and Omega-3 fatty acids.

For example, using a combination of oils for different meals – including olive oil, rice bran oil, mustard oil, soya bean, sesame, sunflower and groundnut oil – along with restricted quantities of butter and ghee is the most optimal way to consume fats. But, you must avoid trans fats – that are found in fried snacks, completely for a balanced Indian Diet Plan.

4. Vitamins and Minerals Diet Plan

Vitamin A, Vitamin E, Vitamin B12, Vitamin D, calcium and iron are essential for the body as they support metabolism, nerve and muscle function, bone maintenance, and cell production. Since, these are primarily derived from plants, meat and fish, minerals can also be found in nuts, oilseeds, fruits and green leafy vegetables.

Experts and nutritionists recommend consuming 100 grams of greens and 100 grams of fruits accordingly.

5. Indian Weight Loss Diet Plan Meal Swaps

One of the easiest ways to eat healthy is to swap out the unhealthy foods from your Indian Diet plan is with its healthier alternatives.

For example, fulfil your cravings for a snack to munch on with air popped popcorn instead of relying on potato chips. So, it is great if you check out a few healthy meal swap options that you could try going forward.

Along with a balanced Weight loss diet chart plan, these habits will help you stay healthy:

• Opt for 5-6 meals a day: Instead of three large meals, try having three modest meals and a few snack breaks in controlled portions for the day. Spacing your meals across regular intervals prevents acidity and bloating and also keeps hunger pangs at bay. So, quit your junk food habit by making healthier snacking choices in your indian diet plan.
• Have an early dinner: Indians eat dinner later than the other societies across the world. Since metabolism slows down at night, a late dinner can lead to weight gain. Experts recommend you eat your last meal of the day by 8 pm.
• Drink a lot of water: How does drinking more water help you lose weight? For starters, it’s zero calories. Also, drinking a glass of water can help curb hunger pangs. Have six to eight glasses of water daily to lose weight and also find a list of drinks that will help you lose weight here.
• Eat a lot of fiber: A person needs at least 15 gm of fiber every day, as it aids digestion and heart health. Oats, lentils, flax seeds, apples and broccoli are some great sources of fiber.

In conclusion to everything stated above. you don’t necessarily have to ditch your regular food habits or make massive changes to your diet, all you need is to follow the best balanced Indian diet plan to get fit!

Diet Plan – Frequently Asked Questions (FAQs)

Q. What is the 7 Day Challenge diet?

A. The 7 Day GM Challenge diet is a popular diet plan that helps you lose 5kgs to 7kgs of weight. You can have more information about this diet, here.

Q. What is the diet chart to lose weight? 

A. You can follow healthifyMe’s carefully curated, 1200 calorie diet plan to lose weight. 

Q. Which Indian food is best for weight loss?

A. There is no single best Indian food for weight loss. Any whole food found in its natural state can be suited for weight loss such as dals, pulses, nuts, seeds, spices etc.

Q. What drink helps burn fat?

A. There are no miracle drinks to burn fat. However, diet may include drinks like Jeera Water, lemon water, amla juice can help boost your metabolism and may help in getting rid of the excess fat.

Q. What is the most effective weight loss diet?

A. A diet which focuses on whole foods rich in nutrients is effective and sustainable if followed consistently. However, the above diet chart is highly effective to shed some kilos. 

Q. What are the 9 Rules to Lose weight?

A. Out of the many rules to lose weight, the 9 important ones are as follows – keep yourself hydrated, improve your eating habits, look for a suitable calorie deficit plan, include protein in your diet, workout regularly, keep yourself physically active, maintain a healthy lifestyle, allow yourself a cheat day, sleep better.

Q. Is Indian diet healthy?

A. Indian diets are diverse and many are healthy because they include varied cereals, pulses, fruits and vegetables and less meat consumption.

Q. Is banana good for weight loss?

A. Bananas are loaded with fiber that slows the digestion process, making you feel full and help in weight loss. However, bananas are high in calories as well so one needs to limit the portion size.

Q. What are the 5 foods you should not eat to lose weight?

A. There can be few foods that you can avoid to maintain your weight like Processed Food, Junk food, Alcoholic beverages, Sugary drinks and Desserts.

Q. How can I lose 5kg in a month on an Indian diet?

A. Burning fat depends on a lot of factors that must be considered before setting up a goal. Your current Age, BMI, Gender as well as lifestyle plays a key role in the process. However, you can follow our Best Indian Diet Plan for Weight Loss article which will help you in the process. 

Q. Does jeera water reduce weight?

A. Yes, Jeera Water is known to boost metabolism and burn fat. Explore more about Jeera Water here.

Q. Can I lose 10 kg in a month? 

A. Losing 10 kgs in a month is not a healthy goal and can lead to nutritional deficiencies. Weight depends on a lot of criterions like Age, Gender, BMI, etc. Also, making some changes in your diet and lifestyle can help you lose weight. You can follow our Best Indian Diet Plan for Weight Loss to work dedicatedly towards the goal .

Q. What Indian food can I eat with type 2 diabetes?

A. You can eat foods like Brown Rice, Multigrain chapati, legumes and pulses, all leafy green vegetables etc. Consult your dietitian about the dos/don’ts before you add something to your diet plan. 

Q. What is the best Indian breakfast for diabetics type 2?  

A. Vegetable Oats or Moong Dal cheela can be one of the best Indian breakfast for type 2 diabetics. 

Q. Which diet plan is best for PCOS weight loss?

A. Learn more about PCOS weight loss diet in your article ‘How to Control PCOS with your Diet’. 

Q. Can PCOS patients reduce weight?

A. Yes, however, it can be a struggle. It is essential for you to consult a doctor before committing to a diet plan. 

Q. Does vegetarian diet promote weight loss?

A. One might think it is difficult for vegetarians to lose weight, because it is difficult for them to fulfil the protein intake. However, one might include curd, paneer and lentils in their diets. These are high-protein vegetarian foods that promote weight loss. 

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Eating healthy and tasty food while suffering from diabetes seems challenging for many. Still, if one can draft a diabetes-friendly meal plan as per their preferences, it can become a tasty and healthy adventure. A diabetic diet entails eating the best foods in moderation and sticking to a regular nutritious meal schedule. A diabetic diet is a well-balanced diet, which is high in nutrients yet low in fat and calories. Fruits, veggies, and whole grains are vital parts of a healthy diet. A well-planned diabetes meal plan is the best eating plan for anybody, not just diabetics.

If you have diabetes or prediabetes, your doctor will almost certainly refer you to a nutritionist who can assist you in selecting a healthy eating plan. A healthy diabetes meal plan will aid blood sugar (glucose) control, weight management, and the treatment of heart disease risk factors such as high blood pressure and high blood lipids. When you consume too many calories and fat, your body experiences an unfavourable rise in blood glucose. Not controlling blood glucose levels can lead to significant problems like high blood glucose (hyperglycemia), leading to long-term issues like nerve, kidney, and heart damage if left untreated.

Importance of Weight Loss for Diabetes

Maintaining a healthy body weight is essential for your health. Hence, eating healthy food and maintaining a healthy weight is vital. However, if you have diabetes, being overweight can make it more difficult to control your blood sugar levels. In addition, it raises the risk of complications. Therefore, people with diabetes need to lose weight.

As per a study, in prediabetes, weight loss delays the onset or decrease the risk of type-2 diabetes. At the same time, in patients with type-2 diabetes, weight loss improved glycemic control. In addition, the severe calorie restriction can even reverse the progression.

For people with diabetes, losing weight can be very difficult. However, even a tiny amount of weight reduction, such as 5%, can help with blood sugar control and other diabetic outcomes. But, do not stop the efforts after you’ve shed the first 5% of your weight. Aim to lose more to get even more benefits. For example, losing 10-15% of excess body weight will help reduce the risk of heart disease and improve blood sugar levels. Losing this much weight can also make you seem slimmer. You could shed a few inches around your waist, go down a clothing size, or simply feel better. These modifications will help you stay motivated if you need to lose weight.

How to Lose Weight with Diabetes?

If you wish to lose weight, you should eat healthy and balanced meals. However, if you have diabetes, an improper diet can harm your health. You should avoid diet pills and fad diets. However, many popular diets can be helpful. Unfortunately, there is no one-size-fits-all meal plan for diabetes. On the other hand, many diets can be effective for people with diabetes attempting to lose weight. Popular diets such as the Mediterranean, low-carb, and vegetarian diets can all be beneficial.

Essential Components of a Diabetic Meal Plan for Weight Loss

A smart meal plan resembles the healthy eating plan recommended by doctors and health experts. It emphasises complete, minimally processed meals high in fibre, complex carbs in moderation, lean protein, and healthy fats while avoiding added sugars and refined grains. Below are some of the essential nutritional components that your diet should include.

Healthy Carbs

Sugars (simple carbs) and starches (complex carbs) break down into blood glucose during digestion. As a result, it is critical to prioritise low-fat dairy products like milk and cheese and nutritious carbs like fruits and vegetables, whole grains, and legumes like beans and peas.

Avoid carbs high in fat, sugar, or salts, such as those found in high-fat, high-sugar, or high-salt meals or beverages. You can consume rice in small amounts, but it is preferable to avoid it altogether. You should only consume it after consulting with a physician. However, as per studies, current guidelines support low-carbohydrate diets as an alternative to standard low-fat, calorie-counting advice for suitable patients with obesity or type-2 diabetes.

Fibre

Dietary fibre refers to all plant food components that your body cannot digest or absorb. Fibre regulates how your body digests, which helps to control blood sugar levels. Chia seeds, avocados, pears, peas, and nuts such as almonds are high in fibre and provide several health benefits, including weight loss.

As per research, high fibre diets are an essential component of diabetes management. It shows improvements in measures of glycemic control, blood lipids, body weight, and inflammation. In addition, it also shows a reduction in premature mortality.

Healthy Fats

The American Diabetes Association (ADA) describes the role of all fat forms in diabetes management. The experts at ADA recommend adding polyunsaturated and monounsaturated fats to your healthy meal plan. At the same time, it states that you should avoid trans-fats and saturated fats. 

So, at least twice a week, consume heart-healthy seafood. Fish high in omega-3 fatty acids, such as salmon, mackerel, tuna, and sardines, may help prevent heart diseases. Avoid fried fish and fish rich in mercury, such as king mackerel. If you are a vegetarian, you can go for walnuts and seeds like sunflower seeds, sesame seeds, and flaxseeds. 

Monounsaturated and polyunsaturated fats can help decrease cholesterol and benefit your overall health. However, since these foods are high in calories, you should be cautious about consuming such fats. But, it is healthy to consume fish like salmon, mackerel, and tuna. In addition, whole eggs, full-fat yoghurt, and olive oil are also high in good fats.

Creating a Meal Plan for Diabetes Management

Planning your meals and creating a diabetes-friendly diet for weight loss will not be a challenge once you know foods to eat and avoid. You can build a diabetic diet using various methods to help you keep your blood glucose levels within a normal range. At the same time, a smart meal plan using these dietary guidelines will help you manage healthy body weight. With the assistance of an expert dietician or nutritionist, you will discover that one or a combination of the following strategies works best for you:

Plate Method

The plate approach is the most common, convenient, and straightforward form of meal planning. The plate technique emphasises the need of including more veggies in your diet. When planning your meals, follow these steps:

• Half of your meal should consist of non-starchy vegetables like spinach, carrots, and tomatoes.
• A quarter of your meal should be devoted to protein, such as tuna, lean pork, or chicken. Lentils, beans, and sprouted-grain bread are other vegetarian options to consider. 
• Fill the dish with a whole grain, such as brown rice, or a starchy vegetable like green peas, for the final quarter.
• Include “good” fats such as almonds or avocados in small amounts.
• Include a dish of fruit or dairy and a glass of water, herbal/green tea or a cup of unsweetened black coffee.

Studies on Americans show that the Plate Method enhanced their ability to plan meals and change eating habits. For example, participants could correctly plan breakfast, lunch, and dinner meals and improve their intake of fruit and vegetables. 

Counting Carbohydrates

Carbohydrates have the most significant influence on your blood glucose level since they break down into glucose. To better regulate your blood sugar, you need to learn how to calculate the number of carbs you consume. It will help you change your insulin dosage accordingly. Therefore, tracking how many carbs each meal or snack contains is critical. However, it can be challenging to do on your own. But, with the help of an expert at HealthifyMe, you can quickly learn the tricks to do so.

A nutritionist will teach you how to calculate meal quantities and read product labels confidently. They will also instruct you on paying close attention to serving size and carbohydrate content. If you’re on insulin, a nutritionist can show you how to calculate the carbs in each meal or snack and modify your insulin dosage accordingly.

Recommendations and Glycemic Index

It is essential to track the glycemic index of foods you include in your meal. It is no surprise that foods with a high glycemic index are not suitable for people with diabetes. At the same time, since different individuals have different needs, it is best to go for customised meal plans. That will help you get the best and most effective results. Again, a nutritionist can help you plan your meals and snacks by advising you when to eat and which foods to choose.

Food Exchange Lists

You can choose from various food categories, including carbs, proteins, and fats. A serving inside a food category is an “option.” A portion of one meal has roughly the same carbohydrates, protein, fat, and calories as every other food in the same category. In addition, it has the same blood glucose effect. For example, carbohydrates in starch, fruits and milk range from 12 to 15 grams. So, you can exchange your foods from a food category as per your preference and a nutritionist’s recommendation. As per a study on GI performance, food exchange can simplify meal planning and ensure a consistent, nutritionally balanced diet.

Some people with diabetes use the glycemic index to choose meals, mainly carbs. However, using this technique, you can also assess the effect of carbohydrate-containing meals on blood glucose levels. Consult your dietician to see if this strategy is appropriate for you.

Diabetes Meal Plan for Weight Loss: Things To Avoid

People with diabetes should avoid or consume some foods in moderation since they may cause blood sugar spikes or contain unhealthy fats.

• You should avoid consuming processed grains like white rice or white pasta. 
• Avoid having fruits with added sugars, such as apple sauce, jam, and some canned fruits. 
• Refrain from consuming full-fat dairy products, fried foods and foods high in trans or saturated fats.
• If feasible, avoid meals containing refined flour, such as white bread, sugar-sweetened beverages, such as soda and certain juices, and flavoured coffee drinks. 
• Avoid sugary foods such as flavoured yoghurts, pastries, cakes, candies, and sweetened breakfast cereals.

Why Plan a Meal and Not Follow Standard Weight Loss Diets

While a crash diet might prevent weight gain rapidly, staying far from your favourite foods is the most challenging part. Several crash diets work by limiting food categories or substantially lowering calorie intake. But, it can make life difficult. And that is where healthy meal planning comes into the picture. It helps you lose weight while keeping the crash diets away from you. It refocuses your attention on making healthier dietary choices for your mind and overall health. Although you may feel that the process takes longer, this method is the best and most effective for a life shift.

While following a healthy and nutritious diet, there will be days when you doubt your progress and objective. But, your mental state and determination will lead the way you handle your weight loss journey. Therefore, it is essential to be gentle with yourself through the inevitable setbacks. 

Diabetes Meal Plan for Weight Loss: Other Essential Tips

Since everyone’s condition is somewhat different from the other, different meals have varying impacts on people’s glucose levels. If you have diabetes as a chronic disease, you may want to treat yourself to a few tiny pleasures now and then. On occasion, you can accomplish that by closely adhering to recommended meal plans for extended periods to create a gap for a special snack. In addition, if you can incorporate a little exercise into one’s daily routine, the benefits can be tremendous.

If you have diabetes, working with your doctor and a nutritionist to create a personalised meal plan is critical. Good diet, portion management, and planning can help you control your blood glucose levels. However, you face the danger of having variable blood sugar levels and potentially catastrophic problems if you deviate from your suggested diet.

The Bottom Line

Healthy eating is among the essential factors for managing your overall health quality. As a result, having a proper awareness of the food you are consuming goes a long way in neurological system maintenance, growth, reproduction, health, and illness prevention in your body. A nutritional meal is beneficial in many ways, including cardiovascular health, muscular endurance, pulmonary circulation, illness prevention, wound healing, and psychological well-being. It also helps prevent nutrition-related disorders by providing the correct quantity of carbs, proteins, lipids, vitamins, calcium, and water for physical growth and maintenance, energy supply, and regulatory activities.

For a person with diabetes, sticking to a balanced eating plan that includes lots of veggies and legumes would do wonders. Healthy eating is the same for people with diabetes as it is for others. You won’t have to prepare separate dinners or purchase speciality items for consuming healthy meals. So just sit back and enjoy a nutritious meal with your family.

Consider being conscious of the higher calorie foods you’re consuming and the time and quantity of the food. Maintain a positive cycle by remembering that “success generates motivation, and motivation fuels success.”

Frequently Asked Questions (FAQs)

Q. Can diabetes cause weight loss?

A. While purposeful weight loss in diabetics is usually beneficial, inadvertent weight loss is not. Diabetes patients tend to urinate a lot when their blood sugars are at an all-time high, which results in dehydration. That becomes a possible cause of weight loss.

Q. Can Type 2 diabetes make you lose weight?

A. Yes, type 2 diabetes can lead to weight loss. Because your body does not get enough of glucose it needs to produce energy, it breaks down body fat to produce energy. That causes weight loss. In addition, some type 2 diabetes therapies also lead to weight gain or decrease.

Q. What is a diabetic belly?

A. Diabetic gastroparesis (Diaebteic belly) refers to the digestive ailment gastroparesis caused by diabetes. The stomach contracts during proper digestion to help break down food and transfer it into the small intestine. Gastroparesis causes the stomach to contract abnormally, disrupting digestion.

Q. Are eggs good for diabetics?

A. Egg is a versatile food that is high in protein. Furthermore, eggs are an excellent choice for diabetes patients. It is primarily because one large egg contains roughly half a gramme of carbohydrates. Hence, it does not cause a blood sugar spike. In addition, the nutritional benefits of eggs are no secret. Therefore, eggs are suitable for people with diabetes. 

Q. Can a diabetic eat cornmeal?

A. In small portions, it can provide good nutrients but may cause your blood sugar levels to rise if taken in excess. Hence, corn meals are suitable only when you take them in moderation. However, it is best to consult your nutritionist or healthcare expert.

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Vegetarianism is not only a function of one’s cultural and social legacy but a mass movement that has gained immense popularity recently. It is a movement that has gained momentum. Vegetarian diets are popular for a variety of reasons. A vegetarian diet is a way of life or a lifestyle choice. An increase in vegetarianism results from supporting causes like no animal cruelty, less environmental damage, prevention of ecological balance. 

For some, the reasons are entirely personal, like health, following a sattvic diet, connection with healing practices like Yoga. Some are born vegetarians, and it is a religious or cultural legacy. 

A well-planned vegetarian diet is completely balanced. This eating pattern excludes all meat and its by-products. In some cultures, vegetarianism may mean the inclusion of eggs in diets. Fresh fruits, vegetables, cereals, legumes, nuts, and seeds are integral to a vegetarian diet. A well-balanced vegetarian diet can help you stay fit and lose weight or maintain optimum weight. It can fulfil all your nutritional requirements. 

A well-balanced plant-based diet often contains less saturated fat (SFAs), more folate, fibre and antioxidants. Also, vegetarians are naturally inclined to have a higher intake of fruit and vegetables, which can help meet the recommended daily allowances of micronutrients.

Types of Vegetarian Diet for Weight Loss

Vegetarian diets come in various forms, enabling you to eat in a way that best suits your health goals. 

1. Vegan Diet 

A vegan diet is one that does not include meat, fish, dairy and eggs. Veganism is a social movement that considers animal welfare, fewer injectables like hormones and milk enhancers in livestock, ethical fashion and beauty. A vegan diet consists entirely of plant foods.

Fruits, vegetables, grains, nuts, seeds, and legumes such as beans, peas, and lentils are part of a vegan diet plan. In addition, healthcare professionals may advise vegans to take vitamin and mineral supplements such as vitamin B12, iron, omega-3 fats, zinc, etc. However, primarily it is because vegan diets can sometimes be deficient in the mentioned nutrients. 

2. Ovo-vegetarian Diet 

An ovo-vegetarian diet excludes dairy products but includes eggs; as signified from the prefix ‘ovo’. This diet eliminates all dairy products and dairy product derivatives. Like, cow’s milk, cheese, butter, sour cream, yoghurt, and ice cream, in addition to meat and fish. On the other hand, meals include eggs and egg items such as scrambled eggs, hard-boiled eggs, and omelettes. 

3. Lacto-vegetarian Diet 

Plant-based foods and dairy items such as milk, cheese, yoghurt, and ice cream are part of a Lacto-vegetarian diet. While eggs, meat, and fish are not. 

As the “Lacto” word indicates, it is a diet that incorporates dairy products. This diet type is the most popular form of vegetarianism. 

Dairy items, such as cow’s milk/buffalo milk and foodstuffs prepared with it, fall into this category. Cheese, butter, buttermilk, yoghurt, curd, paneer and ice cream are a few examples of these. 

4. Lacto-ovo-vegetarian Diet 

A lacto-ovo-vegetarian diet consists of eggs and dairy products. It does not include meat or seafood. 

Meal plans include eggs, milk, cheese, buttermilk, yoghurt, paneer, and other dairy items. At the same time, it does not contain any animal-derived flesh products such as cattle, fish, poultry, and pork. 

Is it better to be on a vegetarian diet?

Vegetarian diets have both advantages and drawbacks. But first, you must understand how it can affect your health. 

Pros of a Vegetarian Diet:

1. Good for cardiac health 

Vegetarian diets tend to be lower in fat. In addition, they can be low in saturated fat and high in dietary fibre. Moreover, they tend to include more whole grains, legumes, nuts, and soy protein with beneficial outcomes. In addition, the absence of red meat, cold cuts and staying away from packaged food, natural plant-based food can help prevent and treat chronic health issues like cardiovascular disease (Heart-disease). 

Vegetarian food contains a comparatively better antioxidant profile, protecting one from heart diseases. 

2. Protects From Cancer 

As per one study, certain plant foods like fruits and vegetables promote weight loss and decrease cancer incidence. In addition, some studies show that a vegan diet may result in a reduced incidence of general cancer, especially in women. 

Lacto-ovo vegetarian diets offer protection against gastrointestinal malignancies as well. 

Being vegan isn’t easy as it limits one’s options to an extent. However, a well planned plant-based diet rich in fruits and vegetables can benefit. 

3. Lowers Blood Pressure 

Vegetarian diets may result in decreased blood pressure. Therefore, these diets might be a practical non-pharmacologic approach for naturally lowering blood pressure. 

A vegetarian gets adequate potassium from fruits and vegetables. Potassium is known to protect from hypertension. However, a proper diet plan by a professional may achieve the right result. 

4. Improved Weight Management

Vegetarian diets may aid in weight loss. Studies have shown that vegetarians lost much more weight than their non-vegetarian counterparts. Significant weight loss was seen in participants following a vegan diet and, to a lesser extent, in those following a lacto-ovo-vegetarian diet. 

Observational studies also reveal that vegetarians’ weight and BMI are between 3% and 20% lower than non-vegetarians. 

Cons of a Vegetarian diet:

1. Consuming Too Many Carbs 

Vegetarian diets that lack the right amount of protein and fibre may result in high carbohydrate intake. Since a vegetarian diet comprises plant-based foods, a high grain-to-veggie ratio is quite common. Consequently, this can make you put on weight rather than lose it. Therefore, it is crucial to add fresh fruits and vegetables to your everyday diet. 

A well-balanced vegetarian diet should include plenty of vegetables and fruits, along with legumes, grains, and nuts. So, it helps to download an app like HealthifyMe. It helps calculate your daily calorie intake and assess the right amount of macro and micronutrients. 

2. Possible Nutritional Inadequacy 

Some essential nutrients in animal foods may be missing in a plant-based diet. For example, while some vegetarian diets may have a substantially reduced risk of major chronic diseases, particular minerals, such as zinc, may be missing in vegetarian diets. 

Vegetarians may be at risk of zinc insufficiency because plant sources of zinc include phytate and other zinc absorption inhibitors. 

Another such micronutrient is Vitamin B12. Unfortunately, due to inadequate intake of the right food, a vegetarian diet may be deficient in vitamin B12. Therefore, it is advisable to include a range of nutritious foods and supplements in an individual meal plan. 

3. Exposure to Chemicals

There could be a possibility of increased risk of exposure to herbicides and pesticides. Indeed, it can be because fruits, vegetables, and grains are more at risk of exposure to these chemicals. Thus, vegetarians may get chemical and pesticide-induced food poisoning. 

Vegetarian Diet Tips for Weight Loss

Fruits, vegetables, whole grains, legumes, nuts, and seeds are part of an ideal daily meal plan. These foods are high in fibre, micronutrients, and natural bioactive components. While attempting to lose weight, one needs to know how much is suitable for the specific body type, based on age and other factors. It is always advisable to speak to a nutritionist about the right portion size and food groups to include. 

1. Pay Attention to the Type of Carbs on Your Plate

Foods high in refined carbohydrates, such as bread and bakery products, are high in calories. In some cases, one cannot avoid them for lack of available options. The idea is not to stop them. But have them in moderation. 

Refined carbohydrates lack fibre and do not fill you up as much as whole-grain, complex carbohydrates do. As a result, you may end up consuming more calories. 

On the other hand, consuming more complex carbohydrates is better. These are comparatively higher in fibre content and can also provide you with good micros. Complex carb sources fruits, veggies, nuts, whole grains, beans and millets. 

2. Portion Size 

Consuming more calories than you burn contributes to weight gain. 

Even if you’re eating nutritious meals, you may be eating more than your body requires. It is hence essential to control your portion size. 

3. Overlooking Protein 

A typical vegetarian meal plan may lack protein. When you are trying to lose some extra kgs, you must get adequate protein daily. 

Protein can promote satiety by reducing ghrelin levels, a hormone that helps regulate appetite. Subsequently, this will lead to a reduction in overall calorie consumption and weight loss. 

You can include protein-rich foods to ensure you meet your daily requirement. For example, beans such as rajma, channa, chole can be eaten as snacks or along with meals. Nuts and milk are also good protein sources and can up your daily protein intake. 

You can make yourself multigrain atta instead of plain wheat-atta with millet blend. As a result, not only does the protein content in your atta increase, but you also get additional micronutrients, such as iron and calcium. In addition, soy products, mushrooms, and germinated sprouts are great ways to add protein to your diet. 

Foods to Help You Lose Weight on a Vegetarian Diet 

The objective of getting the most out of your diet is to be aware of your nutritional requirements. Assess your health goals to plan your meals. 

Therefore, the benefits of vegetarianism are primarily dependent on the type of foods you eat and your daily dietary patterns. It thus becomes essential to know the types of foods to include and the right portions. 

Vegetarian Foods that Boost Weight Loss:

• High-fibre vegetables: Filling half your plate with veggies rich in fibre, such as green leafy vegetables, broccoli, cauliflower, and mushrooms, can help you stay full. This simple rule helps lower your calorie consumption. 

• Complex carbohydrates: Foods like whole grains, starchy vegetables, fruits, nuts, pulses and beans are examples of complex carbs. These help you feel satiated and are reasonably high in fibre, aiding in weight loss. 

• Vegetarian protein: Load up on beans, millets, milk and milk products and eggs. It helps get the adequate amount of protein your body requires to speed-up weight loss. 

• Watery fruits and veggies: Citrus fruits, melons, squash, cucumbers and pumpkins, all contain high water content. These make you feel full for a longer time. In addition, they can be good snack options as they are low in calories and curb hunger. Therefore if you are looking at weight loss, add these to your vegetarian diet. 

• Nuts and seeds: Nuts like almonds, walnuts, pistachios, and seeds such as sunflower or melon seeds, flax seeds and basil seeds make great snack options. They contain protein and healthy fats, which help in weight loss. But make sure to control your portion with these as they are also calorie-dense. 

Foods to Avoid:

• Refined food: Avoid food items made with maida or other refined grains. They are calorie-dense with little to no nutritional benefits. 

• Highly processed foods: Bakery products, packed foods and beverages, papads, and pickles are some examples of highly processed food items. These contain added sodium and sugar. As a result, they are highly refined and increase calorie intake, leading to unwanted weight gain. 

• Pickled, frozen and canned foods: Homemade or store-bought foods that are pickled are typically high in sodium. Likewise, store-bought frozen and canned foods (like canned/ frozen fruits and nuts) contain a lot of preservatives and added sugars. Avoid these food items as they lead to weight gain. 

7 Day Sample Vegetarian Diet Plan Chart for Weight Loss

To lose weight on a vegetarian diet, you must include a range of wholesome plant-based foods. Add whole fruits and vegetables, beans and pulses, whole grains and nuts to get the most benefits from your vegetarian diet. 

Alongside, limit your intake of less nutritious options, such as sugar-sweetened beverages and refined carbohydrates. 

Our meal plan list for a week of healthy, balanced vegetarian foods will assist you in your journey to achieve your health goals. 

Veg Diet Plan – Day 1

Breakfast: Oats porridge with nut mix (1 bowl) 

Lunch: Roti (1) with dal and gajar-matar sabzi/ paneer sabzi (1 katori) 

Dinner: Roti (1) with dal-lauki sabzi (1 katori) 

Snacks: Cucumber detox water (1 glass)/ Choice of seasonal fruit (1)/ buttermilk (1 glass)/ tea (1 cup)/ detox water (1glass) 

Veg Diet Plan – Day 2

Breakfast: Mixed veg. Roti (2 pc) with curd (1 Katori) 

Lunch: Lentil curry (1 Katori) with methi rice (½ Katori) 

Dinner: Sautéed vegetables with paneer (1 Katori) with roti (1) and green chutney (2 tbsp) 

Snacks: Cucumber detox water (1 glass) Skimmed Paneer (100gm)/ choice of 2 seasonal fruits/buttermilk (1 glass)/ coffee with less sugar and milk (½ cup) 

Veg Diet Plan – Day 3

Breakfast: 1 glass buttermilk + 1 tsp Chia seeds with Multigrain Toast + 2 Tbsp of chickpeas Hummus

Lunch: Sautéed vegetables with paneer (1 Katori) with roti (1) and green chutney (2 tbsp) 

Dinner: Lentil curry (1 bowl) with methi rice (½ bowl) 

Snacks: Cucumber detox water (1 glass) Skimmed Paneer (100gm)/mix vegetable salad (1 bowl)/banana (1)/ buttermilk (1 glass)/ coffee with less sugar and milk (½ cup) 

Veg Diet Plan – Day 4

Breakfast: Fruits and nuts yoghurt smoothie (0.75 glass) and besan/ egg omelette (1 serve; 1 egg) 

Lunch: Whole green gram dal cooked (1 bowl) with Bhindi sabzi (1 bowl) and roti (1) 

Dinner: Palak chole (1 bowl) with steamed rice (½ bowl) 

Snacks: Cucumber detox water (1 glass)/ orange (1)/ buttermilk (1 glass)/ Mix vegetable salad (1 katori)/ skimmed milk paneer (100gm) 

Veg Diet Plan – Day 5

Breakfast: Skimmed milk (1 glass) with peas Poha (½ bowl) 

Lunch: Low-fat paneer curry (1.5 bowls) with Missi roti (1) 

Dinner: Curd (1.5 bowl) with Aloo Baingan Tomato Sabzi (1 katori) 

Snacks: Cucumber detox water (1 glass)/ Skimmed milk paneer (100gm)/ Mixed vegetable salad (1 bowl)/ Tea with less sugar and milk (1 cup) 

Veg Diet Plan – Day 6

Breakfast: Mixed sambar (1 bowl) and idli (2pc) 

Lunch: Curd (1.5 bowls) with Aloo Baingan Tomato Sabzi (1 bowl) 

Dinner: Whole green gram dal cooked (1 bowl) with Bhindi sabzi (1 bowl) and roti (1) 

Snacks: Cucumber detox water (1 glass)/ Skimmed milk paneer (100gm)/ Mixed vegetable salad (1 bowl)/ coffee with less sugar and milk (½ cup) 

Veg Diet Plan – Day 7

Breakfast: Besan chilla (2 chillas) with Green Garlic Chutney (3 tbsp) 

Lunch: Palak Chole (1 bowl) with Steamed Rice (½ bowl) 

Dinner: Low-fat paneer curry (1.5 bowls) with Missi roti (1) 

Snacks: Cucumber detox water (1 glass)/ Skimmed milk paneer (100gm)/ Mixed vegetable salad (1 bowl)/ Apple (1)/ Buttermilk (1 glass) 

Conclusion

A vegetarian diet is predominantly plant-based. It may not permit the consumption of certain animal-derived foods. The ideal diet for you results from your nutritional and health goals and the diet’s compatibility with your lifestyle. 

The benefits of vegetarianism, meanwhile, are primarily dependent on the types of foods you eat and your general eating practices. 

Overconsumption or eating highly processed food in excess will have fewer benefits and negative consequences. Weight gain is one of them. On the other hand, choosing from a range of food items and eating the right food in the right amount will aid you in healthy weight loss. 

Vegetarians can derive multiple health benefits by eating their meals the right way. Be inclusive in your food choices and try vegetarian food products and dishes from different regions. Experimenting with your vegetarian palette will not only give you the adequate amount of nutrients required daily but will also help you enjoy your weight loss journey. 

Vegetarian Diet – Frequently Asked Questions (FAQs)

Q. Is it healthier to be a vegetarian?

A. A vegetarian diet devoid of red meats contains less cholesterol. It mainly revolves around fruits, veggies, and whole grains, the risk of various diseases may be reduced. As a result, the proper vegetarian diet may be a healthier option in some cases.  

Q. Can you lose weight by eating vegetarian?

A. Yes, you can lose weight by eating a vegetarian diet. Eating fruits, vegetables, nuts, whole grains, and pulses is ideal. If you eat the right foods in the right portion size and keep it within your calorie limit, weight loss is possible on a vegetarian diet. 

Q. How do vegetarians lose weight fast?

A. A vegetarian diet is rich in healthy grains, fruits and vegetables, nuts, and seeds that satiate you naturally. It makes you feel fuller after eating and encourages you to consume fewer calories (if you keep a check on simple carbs).

Q. What can a vegetarian eat to lose belly fat?

A. To lose belly fat, you must keep within your calorie limit. Eating vegetarian foods high in fibre and protein will make you feel fuller and help you lose fat. You can do this by adding more fruits and raw veggies to your diet. Eat great green leafy veggies, watery fruits, chickpeas and millets. Don’t forget to stay within the portion size!

Q. What is the 7 Day Challenge Diet? 

A. A 7 Day Challenge Diet is where people eat a different food category or a mix of food groups every day. Fruits, vegetables, meat (replaced by paneer/ tofu for vegetarians), and milk are critical items this diet permits. It is also known as the GM diet, and it restricts the foods that people can eat. As per the regimen, people should have a hearty breakfast, a modestly sized lunch, and a small dinner. It also permits snacks throughout the day.

Q. What are the advantages of being a vegetarian?

A. A vegetarian diet offers numerous benefits. Vegetarian diets provide many nutritional advantages, including reduced saturated fat (SFAs), cholesterol, and animal protein. But, on the other hand, it offers more significant levels of dietary fibre, magnesium, potassium, folate, and antioxidants like vitamins C and E, as well as phytochemicals. That prevents various lifestyle diseases and may improve longevity. 

Q. What is the negative effect of being a vegetarian?

A. Exposure to highly refined, processed foods like maida and packaged food. Such products are calorie dense with little to no nutritional value.

Q. What happens to your body when you become a vegetarian?

A. A vegetarian diet can have various positive effects on the body. Increased energy, lower blood pressure, weight loss, a decreased risk of heart disease and cancer, lustrous hair and nails, and even better sleep are a few benefits.

Q. How do vegetarians get protein?

A. Contrary to common perception, vegetarians can get protein from a wide range of sources. Protein sources for vegetarians include pulses and beans (channa, mung, lentils), milk and milk products (paneer), tofu, seeds and nuts, and eggs.

Q. What are the six types of vegetarian diets?

A. Six types of vegetarian diets include:  
1. A Lacto-ovo vegetarian diet (can eat milk and eggs) 
2. Lacto-vegetarian diet (can eat milk and its products, no eggs) 
3. Ovo-vegetarian diet (can eat eggs, avoid milk) 
4. Flexitarian diet (emphasis on plant-derived foods but can occasionally eat meat/ eggs/ milk) 
5. Pescatarian diet (May include fish but no other meat) 
6. Vegan diet (Based wholly on plant-derived products)

Q. What is the most common type of vegetarian diet? 

A. The most common type of vegetarian diet is Lacto-ovo vegetarian diet. Here, people avoid all meat, poultry, and fish. But, on the other hand, they consume milk and eggs and plant-based foods.

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Chris Hemsworth has been a fixture in Hollywood blockbusters like Thor and The Avengers for over a decade, but it’s not just his acting chops that have earned the star such a dedicated fanbase. The actor’s inimitable fitness has not only made him an international hunk, but the envy of many a gym-goer, as well—and the reason the phrase “Chris Hemsworth workout” returns over 30 million Google results.

However, it’s not Hemsworth’s natural inclination to hit the gym that gave him the Thor body audiences know and love. Luke Zocchi, Hemsworth’s friend and longtime personal trainer, sat down with Eat This, Not That! to discuss the star’s workout and diet plan and why, when many other people have been struggling to shed quarantine weight, Hemsworth is in the “best shape he’s ever been in.”

Read on to find out how Zocchi trains Hemsworth and what foods the MCU star can’t live without. For more on how your favorite stars get fit, check out This Is Ben Affleck’s Exact Meal and Exercise Plan to Stay in Shape.

To achieve the huge muscles his MCU character Thor is known for, Zocchi has Hemsworth in the gym five days a week lifting heavy weights.

“For this last Thor, we stuck to a regime of push/pull. It would be split into five days: push for a chest day, pull for back, legs, shoulders, and arms,” Zocchi explains. However, while Hemsworth’s workouts were essential, Zocchi says that there was another equally important component of the star’s routine: “The biggest thing is supporting that training with nutrition,” he says.

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Zocchi says there’s no cutting corners when it comes to achieving the exceptionally large, yet toned look that Thor is known for.

“For all those Marvel roles, we start like three months prior. We almost do like a bootcamp,” Zocchi explains, noting that most of the long hours in the gym are logged prior to filming. “When we’re on the role, it’s about maintaining because he’s filming all day,” Zocchi adds.

Related: Chris Hemsworth Shares His “Ultimate Family Workout” in Hilarious New Video

Though there’s no denying that Hemsworth always looks fit on-screen, Zocchi admits that maintaining the star’s newly achieved musculature while he’s filming is no small feat.

“I’ve noticed in certain films where Chris will start the film at his biggest, but he just can’t maintain that size the whole way through the shoot. They’re filming 12, 14 hours a day, and the last thing they want to do is do a heavy workout after they’ve been on-camera acting all day,” Zocchi says. “Maintaining it during the shoot is harder than actually getting there.”

While Hemsworth has clearly been no slouch in the physical fitness department in the past, Zocchi says that COVID-related lockdowns have allowed the star to focus on his training in a way he hadn’t been able to in years past.

“For this last Thor, Chris is in crazy shape,” Zocchi says. “Because of COVID, and ’cause we went into lockdown, and because he’s got this new house with a whole gym, we almost went on a year training camp for this role. We went crazy. That’s why you’ll see he’s in the best shape he’s ever been in. I don’t think I’ve ever trained so hard…Our bodies, at the end of it, were almost broken because we went that crazy.”

Related: 100 Unhealthiest Foods on the Planet

The Rock isn’t the only star putting away huge amounts of food to maintain his muscles.

Zocchi explains that Hemsworth is “naturally a taller, skinnier guy,” so it’s necessary for him to significantly increase his caloric intake when he trains for his MCU roles.

“He was eating so much food,” Zocchi says, noting that the star eats every two hours when he’s bulking up. “He was eating like 4,500 calories a day. It was crazy.”

Related: Dwayne “The Rock” Johnson Regrets Making This Covid Mistake

To help fuel Hemsworth’s training, Zocchi says the star typically relies on red meat—and lots of it.

“Sometimes, I’m surprised how much red meat he eats ’cause it’s like he just doesn’t get sick of steak—he can just eat it any time of the day, at breakfast or whatever,” says Zocchi. “He loves it. It’s weird. In his genetic makeup, that’s what he likes to do.”

Love steak yourself? Check out this One Major Side Effect of Eating Red Meat, Study Says.

While Hemsworth may seem to be in pretty much perfect shape, Zocchi says that there’s still a bit of wiggle room for fun food, too.

“When we’re doing all that stuff for Thor, we roughly work on the 80/20 [principle]—80% of the time we’re good and 20% of the time, we have a little bit of naughty food…To keep your sanity, you need to have some little meal where you have a little bit of chocolate, a little bit of ice cream,” he says.

Though many people may want to develop muscles like Hemsworth’s, Zocchi admits that what you see on screen simply isn’t achievable for everyone.

“Realize that everybody is different. Even me, for example. I do the exact same workouts as Chris and people are like, ‘How come you don’t have the same arms as him?’ I’m like, ‘I just don’t!’ I do everything he does, we’re just different,” Zocchi says.

“When you see him in those roles where he’s got his top off and he looks amazing, that’s like when we’ve done a week of eating everything precisely, he might even be a bit dehydrated, [and] the lighting’s perfect. That’s him at his peak,” he explains.

The key to getting in the best shape for your body type, according to Zocchi? “Consistency,” he says. “This is something you’ve got to do for life. Find something you enjoy doing and keep doing it.”

Giving Hemsworth a superhero body was challenging, but doable—and now Zocchi, Hemsworth, and Hemsworth’s stuntman, Bobby Holland Hanton, have teamed up to let mere mortals learn how to get into incredible shape on their own. The trio has teamed up to create Centr, a lifestyle app that provides users the workouts, nutritional guidance, and mindfulness practice they need to get into their best shape ever.

“If you look at Chris, you might think, ‘This is an app that’s just about how to get huge and lift heaps of weights,’ but [it’s] all this stuff me and Chris learned along the way. Like on Avengers: End Game, we were in London, and we were sore, and Chris had hurt his back, so we started doing yoga together. There’s yoga in this app, there’s Pilates. There are all different styles of training… It’s a real healthy balance and a good approach to health and fitness,” Zocchi says.

They’ve even recently adapted the program to include Centr Power, a 10-week program that promises to deliver muscle-toning results even to newbies. And for more on how celebs stay fit, check out This Is Ryan Reynold’s Exact Meal and Exercise Plan to Stay in Shape.

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Being a superhero is hard work—and training to play one onscreen is no walk in the park, either. Chris Hemsworth‘s trainer has just revealed the exact meal and workout plan the star adheres to in order to get in shape to play Thor, and it’s nothing short of grueling.

Read on to find out how Hemsworth gets into superhero shape, and for more on how your favorite stars get fit, check out “Bachelor” Star Matt James Reveals His Secrets to Staying in Amazing Shape.

It’s not just breakfast, lunch, and dinner that factor into the Chris Hemsworth diet when he’s getting ready to play Thor. In a new interview with Page Six, Hemsworth’s trainer, Luke Zocchi, says that the star eats significantly more than he normally would in order to bulk up for the role.

“When we go into prep for movies like Thor, it’s a massive increase in food,” explained Zocchi. “He eats, like, six to eight meals a day.”

For more on how your favorite A-listers shape up, check out Christopher Meloni Reveals the Exact Workout That Gave Him His Famous Butt.

To ensure that he’s eating enough to build muscle, but not so much that he’s too sluggish to train, Hemsworth eats his eight meals spaced out every two hours throughout the day.

“He found if he eats a really big meal he, like, feels too heavy, so they’re 450-calorie meals broken up into the eight,” Zocchi explained to Page Six. “We try to eat every two hours and getting 450 calories in [each time].”

Related: The 7 Healthiest Foods to Eat Right Now

To start off his day on the right foot, Hemsworth kicks off his meal plan with a daily smoothie.

“Chris’ day always starts with a large green shake made up of 5-6 different types of leafy greens and vegetables, low-glycemic fruits, nuts, seeds, fats and small amounts of sea salt to aid in electrolyte balance, nerve transmission and glucose metabolism,” Sergio Perera, a chef who works with Hemsworth, told Men’s Health.

Related: 40 Best Breakfast Smoothies for Weight Loss

To ensure he’s eating enough protein to fuel his muscle gains, Hemsworth typically bulks up his meat intake.

“Chris eats a bit more red meat than usual, but limits it to daytime as it requires more energy to digest. This is unless he trains later in the evening, in which case he may have a lamb chop after his workout,” Perera told Men’s Health.

Related: What Happens to Your Body When You Cut Red Meat From Your Diet

Of course, it’s not dietary changes alone that get Hemsworth into amazing shape to play Thor.

“It’s just heavy weight lifting, training at least once a day, sometimes twice a day,” Zocchi told Page Six of Hemsworth’s workout routine, noting that the star also integrates boxing and HIIT into his exercise plan.

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Twilight star Peter Facinelli has undergone a major transformation in recent months—and we’re not talking human to vampire. The actor has shed a staggering 30 pounds over the course of the pandemic, opening up about the changes he made to lose weight and get healthier in a new interview.

Read on to discover the star’s exact plan for shaping up. And for more celebrity transformations, check out ‘Shameless’ Star Cameron Monaghan Just Shared His Exact Move for Six-Pack Abs.

After gaining 30 pounds amid the pandemic, Facinelli retrained his food habits by practicing mindful eating.

“You have a subconscious pattern of just grabbing a snack, and you can be halfway through it before you even consciously realize that you are eating bad food. Being more mindful of this helps, so hypnotherapy techniques can make you more aware of what you are doing,” he told Muscle & Fitness.

For more celebrity slimdowns, check out James Corden Says Doing This One Thing Helped Him Shed 23 Pounds.

To avoid reaching for junk food as a form of comfort during times of stress, Facinelli began practicing other stress-relieving techniques on a regular basis.

“You can calm your nervous system down very easily just by breathing in for five seconds, and breathing out for five,” Facinelli explained. “And then you get less anxious.”

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Rather than simply willing himself to eat a healthier diet, Facinelli made the conscious choice to replace his less than stellar eating habits with more health-conscious ones.

“You can be in the habit of being healthy, or you can be in the habit of being unhealthy,” he explained.

Facinelli told Muscle & Fitness that visualizing himself as a fitter, healthier person was a major component in actually transforming his body.

“If you dress for a certain job, the rest of the world will believe that you are that person,” he explained. “When I lost that weight, I had an image in my mind, I printed pictures of people with physiques that I admire, and I would look at those for inspiration.”

For more celebrity weight loss wins, check out ‘It’s Always Sunny’ Star Rob McElhenney Reveals How He Lost 70 Pounds

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Dancing with the Stars pro Witney Carson welcomed her first child, son Kevin, in January, and has been working hard to feel confident and healthy in the months since giving birth. While Carson has been documenting her postpartum journey on social media for fans since her son arrived, she’s recently decided to kickstart her healthy living efforts with a monthlong challenge to help whip her into shape.

“I am starting a 30-day challenge today and I’m so excited! I want you guys to do it with me because we all need to hold each other accountable and I’m not sure if I can do it, but I really, really want to,” she told her fans in an April 15 post to her Instagram Stories.

Read on to discover the exact weight loss and exercise plan Carson is sticking to, and for more on how your favorite celebrities stay in shape, check out Camila Mendes Just Shared Her Exact Workout to Stay Toned.

The number one priority on Carson’s list? Curbing her sweet tooth.

“I am cutting out sugar,” she told fans. However, you won’t find Carson ditching all the carbs in her diet anytime soon. “I’ve done keto before, and I felt really gross,” the star revealed to Women’s Health in 2018. “I did lose weight on it, but my skin broke out. I have eczema and my eczema was super, super bad.”

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Carson may be used to getting in ample exercise on the DWTS set, but her new workout plan is surprisingly moderate.

So, what’s on her schedule in the next month? Carson says she’s planning to “work out twice a day for at least 30 [minutes],” noting that she hopes to make one of those workouts an outdoor one.

For followers worried about keeping up, Carson says not to worry about ensuring these are high-intensity sweat sessions. “These do not have to be so hard—just even a walk or something simple. Get your body moving.”

For those who aren’t keen on following Carson’s no-sugar lead, the DWTS pro says that simply ditching any vice will do.

“Cut SOMETHING out of your diet for the whole 30 days,” Carson recommends. “NO cheat days!!”

And for more insight into how celebrities stay in shape, check out Supermodel Adriana Lima Reveals Her Exact Workout Routine.

To aid her progress, Carson is making hydration a top priority. Her personal goal? Drinking four liters of water—or a little over a gallon—every day.

While she may be ditching sugar, Carson admitted that she’s not giving up all of her favorite sweet drinks. Instead, she’s relying on Zevia stevia-sweetened sodas to help her push through those cravings. “This is a great way to satisfy your sweet tooth!” she told her followers.

If you want to know what stars actually eat when they’re trying to slim down, check out These Are Kate Hudson’s Go-To Snacks for Weight Loss.

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Even with trainers and professional chefs available to them, it hasn’t been universally easy for celebrities to maintain their weight during the COVID-19 pandemic. Comedian and former View co-host Sherri Shepherd recently revealed that she gained 25 pounds over the past year—and now, she’s on a mission to lose it again.

In a new interview with Closer Weekly, Shepherd admitted that she’s started a new weight loss plan, and she’s hoping it will help her ditch the extra pounds soon.

“I gained 25 pounds during the quarantine because there was just nothing to do,” she explained. “So I started the weight-loss journey with HealthyWage.com. I love it because they give you an incentive to lose weight by winning money.”

“It’s a six-month commitment. Six months goes far towards creating a healthy lifestyle, which is what I love. They don’t tie you down to one certain type of diet. It’s like you are betting on yourself to lose the amount of weight over six months. My personal goal is to lose 15 pounds,” Shepherd added.

That’s not the only way the star has been transforming her body, however. Read on to discover the other steps Shepherd has taken in the past to achieve massive weight loss in the past. And for more celebrity transformations, check out Janet Jackson Reveals Her Amazing Workout Progress in New Photo.

Shepherd’s commitment to exercise has played an integral role in helping transform her body over the years.

“I was 197 pounds, sitting on my couch, eating pizza and watching infomercials…This infomercial for Zumba showed up and I couldn’t get to my credit card fast enough! I knew it was time,” she revealed to People.

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However, it’s not Zumba alone that’s helped Shepherd shape up. In early April 2021, Shepherd revealed that she had been practicing roller skating as a means of toning up—and getting some much-needed time outdoors.

“I am determined to step out of my comfort zone & learn to skate! Who wants to take their skates out & join me!” she asked fans. And for more celebrity slimdowns, Giada De Laurentiis Reveals Her Exact 3-Day Weight Loss Plan.

Shepherd isn’t relying on exercise alone to achieve her weight loss goals. Admitting that she’d become a bit too reliant on takeout amid the pandemic, Shepherd said that she planned to cook for herself regularly to help maintain her health.

“I’m trying to be more intentional about what I cook and what I eat…to maintain my weight loss,” she explained. Among her go-to recipes? Shrimp with curry powder, turmeric, lemon pepper, garlic, and salad with avocado.

After being diagnosed with type 2 diabetes in 2007, Shepherd began taking her carbohydrate consumption seriously—but it wasn’t until over a decade later that she decided to say so long to sugar for good.

“I went off #sugar #coldturkey in Mar 2018 and starred #keto appx June/July 2018,” she told her Instagram followers in 2019. “My weight last year I believe was 189 (too tired to look for the scale pics😂) and now I go back and forth between 159-161lbs. My waistline was 47″ and it is now 35″ (Lord on my wishlist is 29″ waist … 27″ if you’re in a good mood🙏🏾😊) just want to encourage you to take one step towards your health.” And for more stars who have transformed their bodies, read Real Housewives Star Reveals the Two Foods She Stopped Eating to Lose 20 Pounds.

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