Fat loss diet (Indian)

People who don't go to gym OR don't want to go to the gym can follow this diet as well as gym goers can also follow this diet. I guarantee you this diet will help you lose fat.

1.Early morning (8 AM) 

• 1 glass of water and squeeze in small lemon OR you can have 1 glass of warm water.
• This will boost your metabolism and helps you burn more calories throughout the day.

2.Breakfast (9 AM)

• Breakfast is the most important meal of the day.
• You can have oats recipe with 3 egg whites.
• Vegetarians can replace egg whites with paneer.

How to make oats recipe for fat loss:

→Take 1/4 cup of oats with 250 ml of milk in a pan and let it cook for about 5 mins.
→ Finally, customized it with adding 1 banana & almonds. Along with this you can have 3 egg whites. This will keep you full for long time.

(11 AM- 12 PM) : 1 liter of water

3.Lunch(1-1:30 PM)

• You should have mung dal for lunch. It is a great source of protein, fiber & it is loaded with fat loss properties.You should have 1 whole wheat roti with this recipe.   

So how to make mung dal recipe:

→Take 40-50 gm of mung dal & 50 gm of cottage cheese (paneer) with 200 ml of water in the pan.

→Add ginger garlic paste,tomato and chopped onion with a little bit turmeric powder and chili powder.

→Then add cumin seeds & a pinch of salt & let it cook for about 10-15 mins on medium flame.

4.Snacks (5 PM)

• 1 oz(28 gm) of peanuts.
• Peanuts are loaded with protein and healthy fats. Healthy fats cut bad fats.

5.Dinner (8 PM)

• 100 gm chicken breast with boiled broccoli and salad.
• Chicken is lean source of protein which helps to build muscle & on the other hand, broccoli is rich in nutrients and fiber which will help you digest the chicken easily.
• If you are a vegetarian, you can have legumes & salad with one whole wheat roti or brown rice.

6.Before bed

• 1 glass of skimmed milk or low fat milk.
• It is loaded with casein protein which releases slowly.
• Milk will provide protein to your body throughout the sleep.

NOTE: Make sure you include at least one serving of salad daily in your diet. Drink 3-4 liters of water.