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food diet for weight loss tips and sample meal plan 

vajan kam karana chunauteepoorn lag sakata hai, lekin sahee aahaar ke saath, ise vanchit mahasoos kie bina haasil kiya ja sakata hai. mukhy baat ek santulit drshtikon apanaana hai jo kailoree kee kamee paida karate hue aapake shareer ko oorja pradaan karata hai. neeche, ham svasth vajan ghataane vaale aahaar kee anivaaryataon par charcha karenge aur aapako aarambh karane ke lie ek namoona bhojan yojana pradaan karenge.
1. vajan ghataane ke poshan ko samajhana

prabhaavee dhang se vajan kam karane ke lie, aapako apane shareer dvaara jalaee jaane vaalee kailoree se kam kailoree ka upabhog karane kee aavashyakata hai. haalaanki, isaka matalab khud ko bhookha rakhana nahin hai. isake bajaay, poshak tatvon se bharapoor khaady padaarthon par dhyaan kendrit karen jo kailoree mein kam hone ke saath-saath aavashyak vitaamin aur khanij pradaan karate hain.

vajan ghataane ke anukool aahaar ke pramukh ghatakon mein shaamil hain:

dubala proteen: chikan, tarkee, machhalee, tophoo, phaliyaan, aur kam vasa vaale deyaree.

svasth vasa: evokaido, nats, beej, jaitoon ka tel, aur sailman jaisee vasaayukt machhalee.

saabut anaaj: braun chaaval, kvinoa, jaee, aur saabut gehoon kee bred.

phal aur sabjiyaan: kam kailoree aur uchch phaibar, jo aapako lambe samay tak bhare rahane mein madad karata hai.
2. bhaag niyantran ka mahatv

kailoree sevan ko kam karane ka sabase aasaan tareeka apane hisse ke aakaar ko niyantrit karana hai. khaady samoohon ko khatm karane ke bajaay, har cheez ke chhote hisse khaane par dhyaan kendrit karen, vishesh roop se uchch kailoree vaale khaady padaarth. udaaharan ke lie:

bhaag bodh mein sahaayata ke lie chhotee pleton ka upayog karen.

zyaada khaane se bachane ke lie parosane ke aakaar ko maapen.

imoshanal eeting ya aadat se baahar snaiking ke prati sachet rahen.
3. haidreted rahen

paanee peene se na sirph aap haidreted rahate hain balki vajan ghataane mein bhee madad milatee hai. kabhee-kabhee, bhookh kee bhaavanaen vaastav mein sirph pyaas hotee hain. pratidin kam se kam 8 gilaas paanee peene ka lakshy rakhen, aur bhookh ko niyantrit karane mein madad ke lie bhojan se pahale ek gilaas paanee peene par vichaar karen.

4. prasanskrt aur sharkara yukt khaady padaarthon se bachen

prasanskrt khaady padaarth aur sharkara yukt snaiks aksar khaalee kailoree se bhare hote hain aur unamen poshak tatvon kee kamee hotee hai. bachane ya seemit karane ka prayaas karen:

meetha pey padaarth jaise soda aur meethee kofee.

phaast phood aur atyadhik prasanskrt snaiks.

parishkrt sharkara se banee mithaiyaan, kaindeez aur bek kiya hua saamaan.


isake bajaay, sampoorn, asansaadhit khaady padaarth chunen jo lambe samay tak chalane vaalee oorja pradaan karate hain aur behatar svaasthy ko badhaava dete hain.
5. apane bhojan kee yojana banaen

vajan ghataane vaale aahaar par tike rahane ke lie bhojan yojana ek mahatvapoorn hissa hai. pahale se bhojan taiyaar karane se antim samay mein asvaasthyakar vikalpon se bachane mein madad milatee hai aur aapake hisse aur kailoree kee maatra niyantrit rahatee hai.

namoona vajan ghataane vaalee bhojan yojana

aapake vajan ghataane kee yaatra ko shuroo karane ke lie yahaan ek saral, santulit bhojan yojana dee gaee hai. yah yojana trptidaayak, paushtik aur prati din 1500 kailoree se kam ke lie dizain kee gaee hai:

naashta:

jaamun aur baadaam ke saath daliya

½ kap rold ots ko paanee ya baadaam ke doodh ke saath pakaaya jaata hai

oopar se ½ kap mishrit jaamun (blooberee, raaspaberee) daalen

1 bada chammach kate hue baadaam



yah kyon kaam karata hai: ots mein phaibar kee maatra adhik hotee hai, jo aapako subah bhar pet bhara hua mahasoos karaane mein madad karata hai. jaamun enteeokseedent pradaan karate hain, aur baadaam svasth vasa aur proteen jodate hain.

madhy-subah ka naashta:

shahad aur chiya beej ke saath greek dahee

½ kap saada, kam vasa vaala greek dahee

1 chammach shahad

1 chammach chiya beej



yah kyon kaam karata hai: greek dahee proteen se bharapoor hota hai, aur chiya beej phaibar jodate hain, jo aapako dopahar ke bhojan tak santusht rahane mein madad karate hain.
din ka khaana:

bhune hue murge ka salaad

3-4 auns grild chikan brest

mishrit saag (paalak, salaad)

kata hua kheera, tamaatar aur gaajar

dresing ke lie 1 bada chammach jaitoon ka tel aur neemboo ka ras



yah kyon kaam karata hai: chikan se praapt leen proteen maansapeshiyon ke sanrakshan aur trpti mein madad karata hai, jabaki taajee sabjiyaan kailoree mein kam aur phaibar se bharapoor hotee hain.

dopahar ka naashta:

baadaam makkhan ke saath seb ke tukade

1 madhyam seb

1 bada chammach baadaam makkhan



yah kyon kaam karata hai: seb mein kailoree kam hotee hai aur phaibar pradaan karata hai, jabaki baadaam makkhan svasth vasa aur nirantar oorja ke lie proteen ka sparsh pradaan karata hai.
raat ka khaana:

kvinoa aur bhunee huee sabjiyon ke saath bekd sailman

3-4 auns bekd sailman filet

½ kap paka hua kvinoa

bhunee huee sabjiyaan (brokolee, toree, shimala mirch)



yah kyon kaam karata hai: sailman omega-3 phaitee esid ka ek utkrsht srot hai, jo hrday svaasthy ka samarthan karata hai aur soojan ko kam karane mein madad karata hai. kvinoa ek uchch proteen anaaj hai jo sailman ko poorak karata hai, jabaki sabjiyaan phaibar aur poshak tatv pradaan karatee hain.

shaam ka naashta (yadi aavashyak ho):

anaanaas ke saath paneer

½ kap kam vasa vaala paneer

¼ kap taaza anaanaas ke tukade



yah kyon kaam karata hai: paneer dheemee gati se pachane vaale proteen ka ek bada srot hai, aur anaanaas vitaamin ke saath-saath praakrtik mithaas bhee jodata hai.

6. behatar parinaam ke lie vyaayaam karen

jabaki aahaar vajan ghataane mein mahatvapoorn bhoomika nibhaata hai, niyamit vyaayaam jodane se aapake parinaam badh sakate hain. kailoree jalaane aur dubalee maansapeshiyaan banaane ke lie kaardiyo (paidal chalana, daudana, saikil chalaana) aur shakti prashikshan (vajan uthaana, bodeevet vyaayaam) ko shaamil karane ka prayaas karen.

7. apanee pragati par nazar rakhen

aap kya khaate hain, is par nazar rakhane ke lie bhojan daayaree rakhane ya myfitnaisspal jaise aips ka upayog karane par vichaar karen. isase aapako apane kailoree sevan ke prati javaabadeh aur jaagarook rahane mein madad mil sakatee hai. isake atirikt, saaptaahik roop se apane vajan aur maap par nazar rakhane se aapako paimaane par sankhya se pare pragati kee behatar samajh mil sakatee hai.

antim vichaar

sthaayee vajan ghataana svasth aadaten banaane se aata hai, tvarit samaadhaan se nahin. sampoorn khaady padaarthon se bharapoor santulit aahaar par dhyaan kendrit karake, bhaagon ko niyantrit karake aur sakriy rahakar, aap apane dvaara khae gae bhojan ka aanand lete hue sthaayee parinaam praapt kar sakate hain.

dheemee shuruaat karen, chhote-chhote samaayojan karen aur yaad rakhen ki nirantarata mahatvapoorn hai...


























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