Want to lose weight naturally? Then, following a low calorie diet is the best option for effective results. However, do not ignore the proteins in your diet.
Consuming the recommended proteins per day is the key to a successful weight loss. They’re are one of the basic building blocks of the human body, which helps to repair and recover your muscles, hair, skin etc…
Another interesting fact is that the proteins will easily fill you up so that you don’t feel hungry for a long time, which is a gift to your weight loss journey.
Tip: Follow the GM diet plan for a week and then stick to a low carb, high protein meal plan for the rest of the month. This will help in detoxification (throwing out impurities from your body) and also to lose weight naturally (without spoiling your health). Repeat the process every month for best results. Also, drink 3 to 4 liters of water per day and avoid these high calorie Indian foods at any cost.
How Much Protein Do You Need Per Day?
Irrespective of the gender, an average person needs around 56 grams of protein per day. However, if you wanted to know the exact quantity, then read on..
According to the USDA’s daily recommended values, you should consume 0.8 grams of protein per Kg of your weight per day.
That means, a 80 kg person should consume 64 grams (80 x 0.8) of protein per day. The recommended dose can be increased up to 1.5 grams if you’re doing any strength training routine. So, it becomes 80 x 1.5 = 120 grams of protein per day.
What Happens If I Don’t Eat Enough Protein?
Unfortunately, protein deficiency can cause a lot of health related problems which include – hair loss, dull skin, muscle loss, weight gain etc…
Best Sources of Protein for Vegetarians & Non-Vegetarians
There are several sources of proteins, both for vegetarians and non-vegetarians. If you’re a vegetarian or vegan, you can get proteins from Dal (Lentils), Paneer, Soy bean, Sprouts, Walnuts, Broccoli, Yogurt/Curd, Spinach, Low fat milk, Whey protein shake, Almonds, Kidney beans, Cheese, Tofu, Chickpeas, Oatmeal, Quinoa, Egg Whites (if eggetarian).
If you’re a non-vegetarian lover, then you have ample sources of protein such as Eggs, Salmon, Chicken, Fish, Turkey, Lamb, Beef etc…
High Protein Diet for Weight Loss: Vegetarian Meal Plan
Breakfast (~ 400 calories)
1 glass of whey protein shake along with a bowl of oats properly cooked or 1 glass of whey protein shake + a cup of flakes (all bran wheat) or whole wheat cereal or corn flakes (1 cup)
Morning Snack (~ 200 calories)
A handful of almonds and walnuts (mixed) or a bowl of green mung (boiled)
Lunch (~ 600 calories)
Eat 2 rotis with a bowl of dal, rice and veg sabji or 2 paneer paratha (low fat) with a cup of curd or Dal bati with vegetable curry (mixed)
Evening Snack (~ 200 calories)
A bowl of Sprouts (boiled) or Yogurt with fruits of your choice or a bowl of kidney bean salad or almonds (just 25)
Dinner (~ 400 calories)
A bowl of brown rice with dal or 1 cheese sandwich made with whole wheat bread and vegetables & spinach soup or a single dosa with coconut chutney and sambar or 1 bowl of dal khichidi and spinach soup
Points to be remembered
The above meal plan contains around 1800 calories, which can be increased or decreased according to your weight statistics. Also, do note that you should give a minimum gap of 3 to 4 hours between two meals. If possible, include these cardio workouts for additional weight loss.
High Protein Diet for Weight Loss: Non-Vegetarian Meal Plan
Breakfast (~ 400 calories)
1 glass of whey protein and 3 hard-boiled eggs/omelette (if you prefer)
Morning Snack (~200 calories)
100 gms turkey breast (grilled) or 100 gms grilled chicken (skinless) or 100 gms smoked salmon with spinach
Lunch (~600 calories)
1 chicken roll and veg salad or 100 gms boiled chicken (skinless) and veg sandwich with cheese or 300 gms grilled fish and rice with dal + veg salad or 100 gms boiled chicken with 2 rotis and a cup of rice with dal
Evening Snack (~200 calories)
A bowl of fruit yogurt/curd or a handful of walnuts & almonds (combined) or a glass of whey & banana shake
Dinner (~400 calories)
200 gms grilled fish with brown rice and veg salad or 100 gms grilled lamb with spinach and broccoli or sandwich with brown bread, beef, cheese and vegetables.
Points to be remembered
This is an 1800 calorie, high protein meal plan for non-vegetarians. You can either increase or decrease the calories according to your requirements.