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Models of Diet for Slim Body


You can loose weight on a diet of 600 calories a day if you are engaged in sedentary work and on 1200 calories if you are an active working woman. Distribute the types of food in all your four meals. Eat what you normally do but less. Look in for the food stuff which provides the least calories (refer calorie chart for common cooked or Processed Foods given earlier in this section), but include all the fundamental food requirements to complete the calories.

I. The following slimming diet provides about 600 calorie food per day :

(A)    Early Morning : One glass of warm water with 1 tsp of lemon juice.

(B)    Morning Breakfast : Any one or two of the following items :

  1. One cup of tea or coffee with a little milk (use artificial sweetness instead of sugar)

  2. Any small fruit (except banana or mango).

  3. Two or three small tomatoes or cucumbers.

  4. Non-vegetarians can take an egg.

(C) Mid-day Meal :

  1. Two or three small tomatoes or cucumbers

  2. One small chapatti.

  3. Half bowl of any low calorie vegetable.

  4. Half bowl of moong soup.

  5. Non-vegetarians can take a small piece of meat (fatless) or fish.

(D) Afternoon Tea/early Evening : As per the morning breakfast.

(E) Supper : As per the mid-day meal, except for the fact that a small bowlful of rice or khichree can be taken instead of rice.


II. The following slimming diet provides about 1200 calorie food per day :

(A) Early Morning : One glass of warm water with 1 tsp of lemon juice.

(B) Morning Breakfast : Take any one or two of the following items :

  1. One cup of milk or one cup of tea or coffee with a little milk (use artificial sweetner instead of sugar).

  2. One small fruit.

  3. One khakra or a slice of bread.

  4. One egg

  5. Two or three small tomatoes or cucumbers.

(C) Mid-day Meal :
 

  1. Vegetables or non-vegetarian soup of your liking (Flour should not be used for preparing any soup)

  2. Four or five tomatoes or two or three cucumbers.

  3. One small bowl of vegetable.

  4. Two small chapattis or a slice of bread.

  5. One small bowl of moong or any other similar cereal.

  6. Non-vegetarians can take some meat (fatless) or a fish.

(D) Afternoon / Early Evening : As per the morning breakfast.

(E) Supper : As per the mid-day meal except for the fact that one small bowl of khichree or rice can be taken as a substitute for chapattis or bread.

III. Substitute Foods :

1. Grains
Following are the substitutes of 30 gm rice
30 gm of wheat flour
30 gm of ragi/vari/sago
30 gm of jowar
30 gm of rice flakes (poha)
30 gm of bajra
30 gm of puffed rice (kurmura)

2. Cereals
Following are the substitutes of 30 gm red gram dal (Tuvar dal)
30 gm of black gram dal
30 gm of Bengal gram/Bengal gram dal
30 gm of field bean/field bean dal
30 gm of moong/moong dal
30 gm of lentil/lentil dal
30 gm of dry peas

3. Fat
Following are the substitutes of one teaspoon of vegetable oil
One spoon of butter
One sppon of ghee (pure)
One spoon of cream
One spoon of ghee (vegetable)

4. Bread- Biscuits Etc
Following are the substitutes of a small bread (30 gm)
Two small khakras
Two small chapatis
Two or three small plain biscuits
One and a half spoonful of rice.
One and a half cup dhani
One cup of popcorn
One small boiled potato

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