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Diet Plan for weight loss

You do not gain weight over-night similarly you should not expect to lose weight over night

In reality, you have to commit yourself to change life style for the long haul. I recommend that you keep a daily activity diary.

I have created a word document that you can download to your computer and print it out.

Step 1: Analyze weight, EER and BMI

On day 1, you need to analyze the problem, determine end goals (target). To this end, I have provided an EER and BMI Calculator . Weigh your self and note down following numbers:
1. Your current weight
2. Estimated Energy Requirement (EER): This is the amount of energy needed to maintain your current body weight.
3. Current BMI: This gives your current Body mass index.

4. Current EER: This is the number of calories needed to maintain your current weight.

5. Minimum, Median, and Maximum Weight
6. Minimum, Median, and Maximum EER

Step 2: Determine your Target Daily Calorie Intake level

Your eventual goal may be to attain Median weight. However, you must plan on using one to two pounds per week. From your Current EER (Step 1), subtract 500 to 1,000 calories to reduce your weight by one to two pounds per week. This will be your Target Calorie intake. To lose one pound per week, you need to reduce your intake by 500 calories per day.


Step 3: Determine your food intake pattern for Daily Calorie intake

Enter your Target Daily Calorie intake in to Food Pattern Calculator . This will give you the food pattern you should eat for a balanced diet.

We have done a 1,600 calorie diet Weight Loss Food Pattern for 1,600 calories with exemplars. You will notice that the bottom line is less than 1,600 calories. It is a result of using defatted chicken, 1% milk, and Splenda.

The following links provide more details about the serving size and the criteria to choose foods within a given group.




Dried Beans

Dairy products

Meats (Chicken Fish)



Step 4: Prepare your daily menu

You can Download (Print) Daily Activity Log. You can download and print this document. Use this sheet to track your food intake. Fill out the bottom line for each food group as determined by the Food Pattern Calculator. Make your menu and total up the needed amounts in the food groups.


I have provided some sample menus

Make your menu and total up the needed amounts in the food groups. Click on the following sample menus.

Weight Loss Sample Menu Chicken Chili

Weight Loss Sample Menu Vegetarian India

Weight Loss Sample menu.


Weight Loss Recipes Cooking Homepage


Step 5: Prepare daily food Intake Schedule

Prepare daily food intake schedule with following three goals.

1. Eat five to six times per day to distribute calories.

2. Allow 2 to 3 hours in between each meal

3. Allow about 5 hours in between each major meal: breakfast, lunch and dinner.


The example follows.

8:00 am Breakfast

11:00 am Lunch, Omega-3 supplement

2:00 pm Noon Snack

5:00 pm Dinner, Multi Vitamin supplement

8:00 pm night snack



Step 6: Determine your daily fluid intake level

Enter your current weight in to Fluid Intake Calculator . This will give you the amount of fluid must intake. Fluids include water, coffee/tea, milk, juices, and any other beverages. The drinking water should be cool (50 F).



Step 7: Keep a diary of your food intake

Download (Print) Daily Activity Log and keep a track of your daily food intake.


Step 8: Start Exercise program

When to exercise for weight loss?

Exercise Myths and Facts about Losing Weight

During second week start a light exercise program of 10 minutes per day. The exercise should be in the morning on an empty stomach, and 30 minutes before any food intake. Start recording weight every week. Increase your physical activity level to 30 minutes a day, 5 days a week.

You can Download Weight Log and store it on your computer to keep track of your weight loss in a graphic format.


Step 9: Grocery Shopping

I have prepared a limited grocery shopping list for a typical American store. Recommended items are as follows.

Nuts: Walnuts, Almonds (Dry Roasted), Peanut Butter

Crackers: Popcorn, Whole wheat crackers, Sugar free Graham Crackers, Un-salted Pretzels

Breads: Whole multi grain bread

Flours/ Oils/ Grains /Sugars: Splenda, Whole wheat flour, Oats, Canola Oil

Special Items: Wheat Germ, Applesauce (unsweetened)

Fresh Vegetables: Baby carrots, Red Bell Peppers, Broccoli, Cauliflower, Celery, Green Beans, Spinach, Tomatoes, Butternut squash, Red Onions, Ginger, Garlic

Fruits: Apples, Bananas, Frozen wild blueberries, Dried Cranberries, Prunes

Canned Foods: Chickpeas, Red Kidney beans, Black beans, Spinach, Sardines, Tuna (Water packed)

Poultry and Fish: Eggs, Skinless Boneless Chicken breast, Salmon

Dairy: Fat free milk, fat free Yogurt with live culture, Fat free Cottage Cheese.


Step 10: Omega 3 Supplement

Studies have shown for Omega 3 supplement to reduce Triglycerides. It may also help raise good cholesterol.

Choosing Fish Oil supplement | Choosing Plant oil Omega 3 supplement

Choose one of the above Omega 3 supplements. I suggest taking one supplement after eating breakfast with one cup of water. The supplement should not be taken on empty stomach.


Step 11: Multi Vitamin and Multi mineral supplement

If your caloric intake drops below 1,600 kCal per day, you should take one Multi Vitamin supplement after eating dinner with one cup of water. The supplement should not be taken on empty stomach.


Step 12: Increase Physical activity

After three weeks, extend your exercise level. In addition to morning exercise, add 20 minutes of exercise in the evenings. You need about 30 minutes of exercise per day, 5 days a week.


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