Diet Plan for Weight Loss

Are you looking for the best Pakistani Diet Plan to lose weight? The rules are simple.

All you need to do is start eating right food. However, in Pakistan, this can feel like an insurmountable challenge, given our food culture and dietary habits. For instance, a typical Pakistani meal is high in carbohydrates and sugar – we eat a lot of potatoes, rice, and sweets.

We also love our snacks and can’t imagine a day without our fix of namkeens. Even we encourage our friends and family into eating more, as a sign of hospitality and affection, and consider refusing, an extra helping a rebuff. To top it all, we’ve never embraced physical exercise as essential. So, it isn’t a surprise that Pakistan is battling with a growing problem of obesity.

But, the answer doesn’t lie in shunning Pakistani food in favour of foreign ingredients or fad diets. Moreover, you’ll find that the best Pakistani diet plan consists of foods that you’ve already got in your kitchen and which will enable you to lose weight by making a few changes to your diet.

Understand the Science Behind Weight Loss

Weight loss and gain revolve around caloric consumption and expenditure. Simply put, you lose weight when you consume fewer calories than you expend and you gain weight when you consume more calories than you sweat.

However, simply determining how many calories your body needs isn’t enough. After all, four samosas (600 calories), two slices of pizza (500 calories), and two gulab jamuns (385 calories) may be within your daily requirement of 1500 calories, but these unhealthy food choices will eventually lead to other health problems like high cholesterol and blood sugar.

To lose weight the healthy way, you also need to ensure your Indian diet plan is balanced i.e. it covers all food groups and provides all the nutrients you need necessary for good health.

To help you get started, Our CEO HAZIQ QURESHI designed this diet plan for weight loss, which is just like the one that helps the competitors slim down. With this easy-to-follow plan, you’re sure to feel refreshed and lose weight (if you want to!) in no time.

The Best Diet Plan for Weight Loss

No single food provides all the calories and nutrients that the body needs to stay healthy. That’s why a balanced diet consisting of macronutrients like carbohydrates, protein, and fat along with micronutrients such as vitamins and minerals, is recommended.

The best Pakistani diet for weight loss is a combination of the five major food groups – fruits and vegetables, cereals and pulses, meat and dairy products, and fats and oils. Furthermore, knowing how to divvy up the food groups, allocate portion sizes, and the best/ideal time to eat is also equally important.

1200 Calorie Weight Loss Diet Chart Plan

A lot can be spoken about what goes into an ideal diet chart. However, one’s nutritional requirement varies based on various factors. It could change depending on gender, for example, male dietary requirements vary from that of a female.

We have put together a diet plan ideal for weight loss with Pakistani food. This 7 day diet plan also known as a 1200 calorie diet plan is a sample, and should not be followed by any individual without consulting a nutritionist.

When it comes to drinks, HAZIQ recommends sticking to no- and low-cal picks like coffee, tea, and water.

And to accelerate weight loss and build a healthy and strong body, HAZIQ suggests doing 60 to 90 minutes of moderate exercise four times a week. (Can’t go to the Gym? Follow this Home Workout Routine for Weight Loss)

Monday

  • After starting your day with cucumber water, have oats porridge and mixed nuts for breakfast.
  • Next, have a roti with dal and gajar matar sabzi for lunch.
  • Follow that up with dal and lauki sabzi along with a roti for dinner.
Day 1 Diet Chart
6:30 AM Cucumber Detox Water (1 glass)
8:00 AM Oats Porridge in Skimmed Milk (1 bowl)

Mixed Nuts (25 grams)

12:00 PM Skimmed Milk Paneer (100 grams)
2:00 PM Mixed Vegetable Salad (1 katori)
2:10 PM Dal(1 katori)Gajar Matar Sabzi (1 katori)

Roti (1 roti/chapati)

4:00 PM Cut Fruits (1 cup) Buttermilk (1 glass)
5:30 PM Tea with Less Sugar and Milk (1 teacup)
8:50 PM Mixed Vegetable Salad (1 katori)
9:00 PM Dal (1 katori) Lauki Sabzi (1 katori)

Roti (1 roti/chapati)

Tuesday

  • On the second day, eat a mixed vegetable stuffed roti along with curd for breakfast.
  • For lunch, have half a katori of methi rice along with lentil curry.
  • Next, end your day with sautéed vegetables and green chutney.
Day 2 Diet Chart
6:30 AM Cucumber Detox Water (1 glass)
8:00 AM Curd (1.5 katori) Mixed Vegetable Stuffed Roti (2 pieces)
12:00 PM Low fat Cottage Cheese (100 grams)
2:00 PM Mixed Vegetable Salad (1 katori)
2:10 PM Lentil Curry (0.75 bowl) Methi Rice (0.5 katori)
4:00 PM Apple (0.5 small (2-3/4″ dia)) Buttermilk (1 glass)
5:30 PM Coffee with Milk and Less Sugar (0.5 tea cup)
8:50 PM Mixed Vegetable Salad (1 katori)
9:00 PM Sauteed Vegetables (1 katori) Roti (1 roti/chapati)

Green Chutney (2 tablespoon)

Wednesday

  • Breakfast on day 3 would include Multigrain Toast and Skim Milk Yogurt.
  • In the afternoon, have sauteed vegetables along with paneer and some green chutney.
  • Half a katori of methi rice and some lentil curry to make sure you end the day on a healthy note.
Day 3 Diet Chart
6:30 AM Cucumber Detox Water (1 glass)
8:00 AM Skim Milk Yoghurt (1 cup (8 fl oz)) Multigrain Toast (2 toast)
12:00 PM Low Fat Cottage Cheese (100 grams)
2:00 PM Mixed Vegetable Salad (1 katori)
2:10 PM Sauteed Vegetables (1 katori) Roti (1 roti/chapati)

Green Chutney (2 tablespoon)

4:00 PM Banana (0.5 small (6″ to 6-7/8″ long)) Buttermilk (1 glass)
5:30 PM Tea with Less Sugar and Milk (1 teacup)
8:50 PM Mixed Vegetable Salad (1 katori)
9:00 PM Lentil Curry (0.75 bowl) Methi Rice (0.5 katori)

 

Thursday

  • Start Day 4 with a Fruit and Nuts Yogurt Smoothie and Egg Omelette
  • Follow that up with Moong Dal, Bhindi Sabzi, and roti.
  • Complete the day’s food intake with steamed rice and palak chole.
Day 4 Diet Chart
6:30 AM Cucumber Detox Water (1 glass)
8:00 AM Fruit and Nuts Yogurt Smoothie (0.75 glass)

Egg Omelette (1 serve(one egg))

12:00 PM Low Fat Cottage Cheese (100 grams)
2:00 PM Mixed Vegetable Salad (1 katori)
2:10 PM Green Gram Whole Dal Cooked (1 katori) Bhindi sabzi (1 katori)

Roti (1 roti/chapati)

4:00 PM Orange (1 fruit (2-5/8″ dia)) Buttermilk (1 glass)
5:30 PM Coffee with Milk and Less Sugar (0.5 teacup)
8:50 PM Mixed Vegetable Salad (1 katori)
9:00 PM Palak Chole (1 bowl) Steamed Rice (0.5 katori)

Friday

  • Have a glass of skimmed milk and peas rice for breakfast on the fifth day.
  • Eat a missi roti with Low Fat Cottage Cheese in the afternoon.
  • End the day with roti, curd and aloo baingan tamatar ki sabzi.
Day 5 Diet Chart
6:30 AM Cucumber Detox Water (1 glass)
8:00 AM Skimmed Milk (1 glass) Peas Poha (1.5 katori)
12:00 PM Skimmed Milk Paneer (100 grams)
2:00 PM Mixed Vegetable Salad (1 katori)
2:10 PM Low Fat Cottage Cheese (1.5 katori) Missi Roti (1 roti)
4:00 PM Papaya (1 cup 1″ pieces) Buttermilk (1 glass)
5:30 PM Tea with Less Sugar and Milk (1 teacup)
8:50 PM Mixed Vegetable Salad (1 katori)
9:00 PM Curd (1.5 katori) Aloo Baingan Tamatar Ki Sabzi (1 katori)

Roti (1 roti/chapati)

Saturday

  • On Day 6, have a Fruit and Nuts Yogurt Smoothie and Egg Omelette
  • For lunch, roti with curd and aloo baingan tamatar ki sabzi
  • To end Day 6, eat green gram with roti and bhindi sabzi
Day 6 Diet Chart
6:30 AM Cucumber Detox Water (1 glass)
8:00 AM Fruit and Nuts Yogurt Smoothie (0.75 glass)

Egg Omelette (1 serve(one egg))

12:00 PM Low Fat Cottage Cheese (100 grams)
2:00 PM Mixed Vegetable Salad (1 katori)
2:10 PM Curd (1.5 katori) Aloo Baingan Tamatar Ki Sabzi (1 katori)

Roti (1 roti/chapati)

4:00 PM Cut Fruits (1 cup) Buttermilk (1 glass)
5:30 PM Coffee with Milk and Less Sugar (0.5 tea cup)
8:50 PM Mixed Vegetable Salad (1 katori)
9:00 PM Green Gram Whole Dal Cooked (1 katori)Bhindi sabzi (1 katori)

Roti (1 roti/chapati)

fresh scrambled eggs on white plate on breakfast table

Sunday

  • On the seventh day, start with besan chilla and green garlic chutney.
  • Have steamed rice and palak chole for lunch.
  • End the week on a healthy note with low fat paneer curry and missi roti.
Day 7 Diet Chart
6:30 AM Cucumber Detox Water (1 glass)
8:00 AM Besan Chilla (2 cheela) Green Garlic Chutney (3 tablespoon)
12:00 PM Low Fat Cottage Cheese (100 grams)
2:00 PM Mixed Vegetable Salad (1 katori)
2:10 PM Palak Chole (1 bowl) Steamed Rice (0.5 katori)
4:00 PM Apple(0.5 small (2-3/4″ dia)) Buttermilk (1 glass)
5:30 PM Tea with Less Sugar and Milk (1 teacup)
8:50 PM Mixed Vegetable Salad (1 katori)
9:00 PM Low Fat Cottage Cheese (1 katori) Missi Roti (1 roti)

5. Pakistani Weight Loss Diet Plan Meal Swaps

One of the easiest ways to eat healthy is to swap out the unhealthy foods from your Indian Diet plan is with its healthier alternatives.

For example, fulfil your cravings for a snack to munch on with air popped popcorn instead of relying on potato chips.

Along with a balanced Weight loss diet chart plan, these habits will help you stay healthy:

  • Opt for 5-6 meals a day: Instead of three large meals, try having three modest meals and a few snack breaks in controlled portions for the day. Spacing your meals across regular intervals prevents acidity and bloating and also keeps hunger pangs at bay. So, quit your junk food habit by making healthier snacking choices in your indian diet plan.
  • Have an early dinner: Indians eat dinner later than the other societies across the world. Since metabolism slows down at night, a late dinner can lead to weight gain. Experts recommend you eat your last meal of the day by 8 pm.
  • Drink a lot of water: How does drinking more water help you lose weight? For starters, it’s zero calories. Also, drinking a glass of water can help curb hunger pangs. Have six to eight glasses of water daily to lose weight and also find a list of drinks that will help you lose weight here.
  • Eat a lot of fiber: A person needs at least 15 gm of fiber every day, as it aids digestion and heart health. Oats, lentils, flax seeds, apples and broccoli are some great sources of fiber.

In conclusion to everything stated above. you don’t necessarily have to ditch your regular food habits or make massive changes to your diet, all you need is to follow the best balanced Indian diet plan to get fit!

5 WAYS TO BOOST YOUR IMMUNE SYSTEM

Looking to give your immune system a boost? You’ve come to the right place. X FREAK FITNESS got you covered with a few tips and tricks that will keep you feeling strong inside and out.

EXERCISE, EXERCISE, EXERCISE

Stuck inside your house? Take this time to work towards your fitness goals. Exercise not only helps boost your mood, but can reduce inflammation and support infection-fighting cells.

Make every rep count by adding a Pre-workout — These powerful Pre-workouts Will help deliver max strength, energy, and endurance.

PRACTICE MINDFULNESS AND MEDITATION

Now more than ever, it’s important to keep your stress levels low. Spend some time every day relaxing and rejuvenating your body and your mind. Whether it’s soaking in a hot bath, stretching out with some yoga, or just taking a walk around the neighborhood, your body will benefit inside and out.

LOAD UP ON VITAMIN ZZZ’S

Getting enough sleep is essential to rejuvenating and restoring your body and immune system. Take advantage of the extra time you’re spending at home and catch a few more Zzz’s throughout the day. Hit the snooze button in the morning, take an early-afternoon nap, or just set your bedtime a few hours earlier — no matter how you get some extra shuteye, your body and mind will thank you.

 

KEEP IT CLEAN

Wash your hands often and thoroughly. The Centers for Disease Control and Prevention (CDC) recommends scrubbing your hands with soap and warm water for at least 20 seconds, or the amount of time it would take you to hum the Happy Birthday song twice. Not sure when to wash? Check out the CDC’s recommendations below:

  • Before, during, and after preparing food
  • Before eating food
  • Before and after caring for someone at home who is sick
  • Before and after treating a cut or wound
  • After using the toilet
  • After touching garbage
  • After changing diapers or cleaning up a child who has used the toilet
  • After blowing your nose, coughing, or sneezing
  • After touching an animal, animal feed, or animal waste
  • After handling pet food or pet treats

 

FILL YOUR FRIDGE WITH FRUITS AND VEGGIES

Load up on foods that are high in antioxidants — like fruits and vegetables. They can help protect your cells from damage caused by free radicals, especially when your body is trying to fight off infection.

Can’t get to the store? We’ll deliver immune support right to your door. Like our Immune Support Stack, an all-natural duo designed to enhance the wellbeing of your mind and body. It features X FREAK FITNESS Performance Health, which combines Vitamins A and E with blue algae to help protect your body from free radicals and support your body’s natural defense systems. And BPI Performance Immune, an all-natural, Vitamin C-packed immune support supplement that can help maintain your overall health and wellness.*

What are your favorite ways to relieve stress? Share your self-care habits with us on social media.

*This statement has not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.

FIND OUT WHY YOU SHOULD BE TAKING BCAAS

You hear about amino acids and BCAAs all of the time but do you really know what they do and how they help your performance in the gym? X FREAK FITNESS CEO HAZIQ QURESHI gives you the simple breakdown on branched-chain amino acids and explains why aminos should be taken by all athletes.

So, what’s so great about BCAAs? Picture yourself as one of the millions of sports nutrition consumers who have walked into a Vitamin Shoppe store and been overwhelmed by the endless number of products intended to help you reach their fitness goals. From energy drinks and pre-workouts, to diet and keto supplements, to vitamins and beyond, there’s literally hundreds of thousands of pills and powders available that it can often be overwhelming. In this sea of vitamins and supplements, you’ll see that amino acids, specifically branched-chain amino acids (also known as BCAAs), is one of the largest categories available.

UNDERSTANDING WHERE AMINO ACIDS FIT IN THE FOOD CHAIN

Before we jump down the BCAA wormhole, it is important to put context to the broader amino acid category, all the way from complete proteins down to individual amino acids. At the simplest level, anyone who can remember high school science class (or use Google) will be able to provide the default definition that amino acids “are the building blocks of proteins.”

While that sounds great and is 100% correct, what does it mean? I look at the definition like this, there are three major “macronutrient” categories: fats, carbohydrates, and proteins. Within these macronutrient categories there are plenty of levels to drill down into. For example, people generally understand that carbs can be simple sugars or complex carbohydrates; the same is true for protein. You can look at protein as a whole or as individual amino acids, hence “the building blocks of protein” definition.

In published research found on thoughtco.com, Anne Marie Helmenstine, Ph.D., offers a typical technical definition of amino acids:

An organic compound characterized by having a carboxyl group, amino group, and side-chain attached to a central carbon atom. Amino acids are used as precursors for other molecules in the body. Linking amino acids together forms polypeptides, which may become proteins.

For those of us who aren’t Ph.Ds, I would translate that to mean that aminos are the smallest and most basic compounds found in all living things, from microbes to humans; therefore, amino acids are found in the foods that we eat.

I also want to mention that outside of the food/dietary contest on which this blog focuses, amino acids are used to build a variety of molecules essential for life; for instance, amino acids are used as neurotransmitters and lipid transports. Amino acids are so abundant and important to the human body that they only come second to water but you will have to read about that in a blog from someone else because I’m not capable of understanding the technical chemistry stuff.

 

WHAT’S THE DIFFERENCE BETWEEN THE AMINOS?

Now that we have some context on what amino acids are, things get a lot easier to understand. Remembering that amino acids are the building blocks of protein, it is important to understand that the difference between essential amino acids and non-essential amino acids. In total, there are twenty amino acids; we typically get all of them in our diet and some are even made by the body, but a few are not…

• 11 of the 20 amino acids are known as “non-essential” because they can be synthesized by the body (as in made from stuff already floating around in our bellies). These aminos include alanine, arginine, asparagine, aspartic acid, cysteine, glutamic acid, glutamine, glycine, proline, serine, and tyrosine.

• The other nine of the 20 amino acids cannot be synthesized in our bodies and we need to make sure to consume them through our diets; accordingly, this set of aminos are called “essential.” These include histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine.

For the most part, if you are following a specific or limited nutrition plan, you will get all the essential aminos you need from the protein in the food you eat. It is important to note, however, that some foods are known as having “incomplete proteins” because they do not contain all 20 amino acids. This is a particular challenge for vegetarians since most vegetable proteins often fall into this category. This issue can be easily managed and evaded by combining two different protein sources together; for instance, you could combine beans with rice. This combo would give you all the 20 aminos your body needs to function.

Now I will drill down a level deeper and speak to you about branched-chain aminos specifically. The three aminos that are known as branched-chain amino acids (or BCAAs) are leucine, isoleucine and valine. Back in the day, when I first started getting into supplements and nutrition, my first question was what the heck does “branched-chain” even mean? The clearest technical definition I found was on PubMed, stating that a BCAA is “an amino acid having an aliphatic side-chain with a branch (a central carbon atom bound to three or more carbon atoms).” Basically, the phrase “branched-chain” refers to the chimerical structure of these three aminos. This is good to know but it does not really shed much light on the performance benefits of this special group of amino acids.

BOOST PERFORMANCE, LEAN MUSCLE BUILDING, & RECOVERY

As said above, the first and most obvious reason why athletes love BCAAs goes back to the fact that they are part of the essential amino group and cannot be formed in our bodies. When you really get into it, BCAAs’ real superpowers are the ability to dominate in the metabolic process of muscle protein synthesis.

I am going to try to explain muscle protein synthesis in my own words so please pardon some broad strokes. Through the stress of exercise, muscles are constantly being broken down and rebuilt. The breaking down part comes from your body pulling the amino acids out of the muscle protein and using (or synthesizing) them for energy or some other metabolic function. The process of synthesizing proteins back into the muscle for repair and rebuilding is where athletes make gains because theoretically, the muscles are going to build back a little stronger each time, and BCAAs play a crucial role in all this.

After a long run, hard WOD, or killer workout, you are probably going to be sore. Sometimes people refer to this as delayed onset muscle soreness (DOMS). It is that feeling you get in the days after your workout, where your muscles are fatigued and in recovery mode. Whatever you call it, you know you need to recover from the workout, rebuild the muscles, and if all goes according to plan, come back better! Numerous studies have shown that BCAAs, particularly leucine, are the most important dietary requirement in sparking repair. There are dozens of studies proving this, including the Front Physiol study from 2017 where participants who consumed a BCAA drink with ~5g of BCAAs saw a 22% increase in muscle protein synthesis (meaning faster and stronger recovery).

Complementing this, several other studies, including one by Am J Physiol in 1994, have shown that supplementing with BCAAs may also help reduce the amount of protein breaking down during exercise. Studies from Alexandre Fouré and David Bendahan, along with a 2013 international study in the Journal J Exerc Nutrition Bioche, led to the conclusion that supplementing with BCAAs before exercise may speed up recovery times.

In sifting through a wealth of studies and articles online, I found endless articles showing that BCAAs may have performance boosting benefits for runners, soccer players, football players, cyclists, cross-fitters, bodybuilders, and powerlifters. All of this research really showed that BCAAs brought value to athletes from all parts of the fitness spectrum; I must say, I was really blown away by the amount of research available on branched-chain amino acids.

Another interesting thing about BCAAs that I noticed when doing my research for this blog is the amount of research regarding BCAAs and weight loss. To sum up all the stuff I read, there’s general support that BCAAs aid in weight loss. Most articles attribute this to the fact that supplementing with BCAAs helped curb hunger for people on a calorie restricted diet. There were also articles showing that BCAAs helped women lose weight, but those were often “in conjunction with an exercise program.” It seems to me that since BCAAs deliver a negligible amount of calories while also helping with physical performance, muscle function, and gut satiety, that they are a logical inclusion in a weight loss plan for both men and women.

NOW YOU KNOW!

“No pain, no gain” is one of the best fitness clichés ever stated. Yes, strenuous exercise leaves a person feeling sore but science has learned that recovering from that soreness (or the “pain”) is what’s going to add pounds to your bench press, and/or take a few seconds off your time in a 5K. Protein and the amno acids it contains, specifically the three branched-chain aminos, light the fuse for the recovery part of that equation and get you back in the gym, or on the track, ready to race into the next round of gains.

– CEO HAZIQ QURESHI