Every step (and every meal) counts towards your health goals. In this post, we will share tasty options, empowering information, and a sweet alternative for your weight loss journey.
If you're like many of us, you've probably tried a number of different diets and weight loss plans in your quest to reach your health and fitness goals.
Truth be told, you are here because you are still looking for a diet plan (right?) or trying to figure out how to kick the boredom out of your current diet plan with a sweet spin.
In this blog, we'll explore the best diet plans and weight loss strategies to help you shed those unwanted pounds while keeping room for healthy desserts in your diet plan.
We understand that every person is unique and that there's no one-size-fits-all approach to weight loss.
That's why we'll be sharing a variety of options, from low-carb and low-fat diets to meal replacement plans and beyond, so you can find the right approach for you.
So, grab a cup of coffee, make yourself comfortable, and let's dive into the world of weight loss together!
1. The Keto Diet
The ketogenic diet, commonly known as the keto diet, is a low-carb, high-fat diet that has become increasingly popular in recent years as a weight loss and health improvement approach.
The goal of the keto diet is to put the body into a state of ketosis, where it burns fat for fuel instead of carbohydrates. The Keto diet can be adapted to suit your South Asian kitchen.
The keto diet typically involves reducing your carbohydrate intake to a very low level and increasing your fat intake to make up the majority of your daily caloric intake.
A typical meal on the ketogenic diet should consist of the following:
- Non-starchy vegetables: Non-starchy vegetables such as greens, broccoli, cauliflower (ghobi), zucchini (ghia tori), lettuce, spinach (paalak). Avoid starchy veggies such as potatoes and corn.
- Protein: Good choices include fatty fish, grass-fed beef, poultry, and eggs.
- Healthy fats: Olive oil, avocado, nuts, and seeds.
2. Atkins Diet
This diet is based on the premise that reducing carbohydrates can help the body burn stored fat for fuel, leading to weight loss.
A typical plate on the Atkins Diet should be balanced in terms of macronutrients, with a focus on protein, healthy fats, and low-carbohydrate vegetables.
Here's an example of what a balanced Atkins Diet plate might look like:
- A serving of protein: Grilled chicken, steak, salmon, or any fish.
- A serving of healthy fat: Avocado, olive oil, nuts or seeds, or cheese.
- A serving of low-carbohydrate vegetables: Spinach, broccoli, cauliflower, etc.
3. The Mediterranean Diet
The Mediterranean diet is a way of eating inspired by the traditional cuisine of countries bordering the Mediterranean Sea, including Greece, Italy, and Spain.
One of the reasons the Mediterranean diet has gained so much popularity is its focus on fresh, seasonal ingredients, as well as its emphasis on flavor and enjoyment, rather than restriction.
It's a way of eating that can easily be adapted to fit your personal South Asian taste, making it an enjoyable way to improve your health.
So, what might a typical plate on the Mediterranean diet look like? A delicious, healthy meal might include
- Protein: A serving of grilled fish or lean protein, such as chicken.
- Veggies: A generous serving of colorful, roasted, or sautéed vegetables, like bell peppers, eggplant (baingan), and more!
- Grains: A serving of whole grains, like quinoa or brown rice, or go for everyone’s favorite - whole wheat chapati
- Healthy fats: A drizzle of olive oil, sprinkled with fresh herbs, like basil and oregano, for flavor
- Fruits: A fresh, seasonal fruit, like a juicy peach or ripe tomato
The Mediterranean Diet is not just about what you eat, but also how you eat.
Taking the time to sit down and savor a meal, enjoying the company of friends and family, and drinking plenty of water are all parts of this way of eating.
4. The Ornish Diet
The Ornish Diet is a plant-based diet that emphasizes whole grains, fruits, vegetables, legumes, and healthy fats, like nuts and seeds.
With a focus on whole, unprocessed foods, the Ornish Diet is a great option for anyone looking to improve their overall health and well-being.
A typical plate on the Ornish Diet would be filled with an array of delicious, nutrient-rich foods. Here's what you might find on your plate:
- Proteins: A serving of lean protein, like grilled, skinless chicken breast
- Veggies: A generous serving of colorful, roasted or steamed vegetables, such as broccoli, carrots, and bell peppers
- Grains: A serving of whole grains, like brown rice or chapati
- Legumes (daal): A side of any daal or chana
- Healthy fats: A sprinkle of nuts and seeds, for added healthy fat and flavor
Weight Loss Diet Plan Chart
Here is a sample weight loss diet plan chart for Keto. You can swap meat with veggies if you are following a vegan diet and adjust the days to your liking:
|
Day |
Breakfast |
Lunch |
Dinner |
Snacks |
|
Day 1 |
Scrambled eggs with avocado slices |
Grilled chicken salad with olive oil |
Baked fish like salmon |
Cheese and olives |
|
Day 2 |
Pancakes with sugar-free syrup |
Tuna or any other fish |
Vegetable noodles with meat sauce |
Hard boiled eggs with nuts |
|
Day 3 |
Mushroom omelette |
Grilled chicken with brown rice |
Grilled meat (any) with roasted veggies |
Mixed nuts |
|
Day 4 |
Tea or coffee with stevia |
Green salad |
Baked chicken with beans |
Sugar-free chocolate or any dessert |
|
Day 5 |
Smoothie with spinach and berries or banana |
Lean meat with lettuce wraps |
Salmon with sauteed veggies |
Beef/lean meat with almond butter |
|
Day 6 |
Susages |
Egg salad |
Baked fish |
Cheese with cucumber |
|
Day 7 |
Egg muffins |
Beef and broccoli |
Roasted lean meat with veggies |
Nuts and seeds |
Portion Control Diet Chart
A potion control diet chart is a guide that helps you understand how much food you should eat for each meal. Here is an example of a portion control chart per meal:
|
Food group |
Portion |
|
Fruits |
1 cup apples or ½ cup bananas |
|
Vegetables |
1 cup raw vegetables or ½ cup cooked |
|
Protein |
3 ounces meat, ½ cup cooked beans or 1 egg |
|
Grains |
1 slice of whole grains bread or ½ cup cooked pasta or brown rice |
|
Dairy |
1 cup milk or 1 cup yogurt, 1.5 ounces cheese |
Note that everyone’s dietary requirements vary according to weight, age, metabolism rate, and other factors.
How To Make Your Own Diet Plan Chart?
You can make your own diet plan chart by considering the following factors:
- Goals: Pick your goals for weight loss and make them very specific.
- Personal preferences: A sustainable diet plan is the one that fits your preferences the best, including the foods you like to eat.
- Lifestyle: Whether you have the time to prepare specific foods will depend on your lifestyle. So choose the diet that corresponds to your lifestyle.
- Nutritional needs: Your diet plan should provide all the protein, carbohydrates, healthy fats, vitamins, and minerals.
- Budget: Some diets may be more expensive than others. Choose one that fits your budget.
- Medical history: Some medical conditions may require diet restrictions.
On A Diet But Still Craving For A Donut?
You must have noticed that sugar is typically limited or restricted in most diet plans aimed at weight loss or improving health.
This is because sugar is a source of empty calories that can contribute to further weight gain and a host of other health problems you don’t want to run into.
Sugar is usually the silent culprit behind high blood pressure, high cholesterol, an increased risk of type 2 diabetes, and cancer cell growth or relapse due to insulin mismanagement.
Even if you don’t want a donut, you might still be wondering about what to add to your daily cups of tea and coffee. So, let’s dig deeper into your options!
The Sweet Curve: Balancing Your Diet Plan and Your Sweet Tooth with Stevia
Stevia is a natural, low-calorie sweetener that can be a great option for people who want to enjoy the sweet taste of sugar while following a diet plan.
Stevia is derived from the Stevia rebaudiana plant and has been used as a sweetener for hundreds of years in South America.
Unlike sugar, which provides empty calories, stevia is calorie-free and does not raise blood sugar levels.
If you're following a low-carb or ketogenic diet, stevia can be a great option for adding a touch of sweetness to your food and drinks without disrupting your macronutrient balance.
Stevia is also a good choice for people who are following a plant-based diet, as it is vegan-friendly and does not contain any animal products.
Want to know more about stevia before getting started? Read ahead.
Sugar-Free, Not Flavor-Free: Discover the Advantages of Stevia Over Sugar
If you're looking to enjoy the benefits of a sweet treat without failing your diet plan, stevia is a smart choice. Let’s take a look at a comparison between sugar and stevia:
|
Comparison |
Sugar |
Stevia |
|
High-calorie content |
Yes |
No |
|
Blood sugar spikes |
Yes |
No |
|
Insulin resistance |
Yes |
No |
|
Poor nutrient absorption |
Yes |
No |
|
Inflammation |
Yes |
No |
Wait. Do You Use An Artificial Sweetener?
Artificial sweeteners are synthetic (not found in nature) substances that are many times sweeter than sugar but contain minimal calories. Some common artificial sweeteners include
- Aspartame: This is a low-calorie sweetener that is commonly used in diet drinks and low-calorie food products.
- Sucralose: This is a calorie-free sweetener that is commonly used in baked goods, candy, and other sweets.
- Saccharin: This is a low-calorie sweetener that has been used for over a century, but has a bitter aftertaste.
These artificial sweeteners are often marketed as healthy alternatives to sugar, but there is still much debate surrounding their safety and long-term health effects.
Let’s take a look at how stevia compares to artificial sweeteners:
|
Comparison |
Artificial Sweeteners |
Stevia |
|
Safety |
Controversial |
Generally considered safe |
|
Calorie content |
Zero or minimal |
Zero |
|
Effect on blood sugar |
Can cause blood sugar spikes |
Does not affect blood sugar levels at all |
|
Impact on weight |
May contribute to weight gain |
Aids in weight loss |
|
Natural |
No |
Yes |
|
Taste |
Can have a bitter aftertaste |
Natural, sweet taste. May have an aftertaste |
|
Long-term health effects |
May cause heart diseases and obesity |
Considered safe (through published studies and research) |
Discover the Sweet and Natural Taste of Bonvia Stevia
Are you on the hunt for a natural and authentic sweetener that can jazz up your morning cuppa or add some sweetness to your next baking adventure?
Well, look no further because Bonvia Stevia is the perfect choice!
This amazing sweetener is extracted from the tastiest part of the Stevia plant, which hails all the way from South America.
What's more, Bonvia Stevia is not only deliciously sweet, but it's also free from any artificial sweeteners or flavors.
So go ahead and add some guilt-free sweetness to your life with Bonvia Stevia!
Bon Appetit!
Place an order online for Bonvia. Available in boxes of 50 sachets and pouch packaging.
FAQs
1. How does stevia compare to sugar in sweetness?
1 teaspoon of pure powdered extract = 1 cup sugar
2. Does FDA approve of stevia as a sweetener?
Yes, stevia is approved for use as a sweetener by regulatory agencies, including the FDA. It has never been reported to have negative health effects.
3. How does Bonvia compare to sugar in sweetness?
1 sachet of Bonvia = 2 teaspoons of sugar