The best weight loss diet: 4-week “mean-lean” diet

The best weight loss diet: 4-week “mean-lean” diet

It is your engagement or your brother/ sister/ best friend is getting married in a month and you canai??i??t fit into your dream outfit. We all want to look fabulous on the special occasions, but sweating up a storm at the gym isnai??i??t everybodyai??i??s cup of tea.

So, what to do now? Well, we have got you the best weight loss diet that is effective and healthy too.

This diet would not leave you starving yourself to death. This 4-week lean diet plan is all about healthy and balanced diet. A balanced meal will help you get that dream lean body you wanted for the special day.

This lean diet plan is designed keeping our Indian diet in mind. Two differents plan charts – one for men (1500 calories) and the other one for women (1200 calories) – have been made in accordance with the dietary needs of both.

The Lean Diet Plan for Women

 

Timings

Foods to eat

Calories

Early Morning 1 Glass Lukewarm Water with Lemon juice 0
Morning A cup of Black Coffee without Sugar + 2 Biscuits 60
Breakfast 4 Idlis/ 1 plain Dosa with 1/2 cup Sambar 200/190
Brunch 1 serving of Fruit 70
Lunch (Veg) Brown Rice 1 cup + Mixed Vegetables 1 cup + 1 cup Sambar + 1 bowl Salad + 1 Small bowl Raita 510
Lunch (Non-Veg) 1 bowl of Brown Rice + 1 cup Sambar + 1 cup Vegetables + Baked fish (100 g) 500
Evening 1 cup buttermilk 100
Dinner (Veg) 2 Rotis + Vegetable Soup 1 bowl + Salad 1 bowl 270
Dinner (Non-Veg) 1 Rotis + 1/2 cup mix Vegetable + Grilled Fish (100 g) 280
Almost 1200 calories

Ai??

The Lean Diet Plan for Men

 

Timings

Foods to eat

Calories

Early Morning 1 Glass Lukewarm Water with Lemon juice 0
Morning A cup of Black Coffee without Sugar + 2 Biscuits 60
Breakfast 1 cup Upma / 1 plain Dosa with 1 cup Sambar 250/255
Brunch A? cup melon, cucumber and carrot salad or a fistful of peanuts/ almonds 85
Lunch (Veg) Brown Rice 1 cup + 2 Rotis + Mixed Vegetables 1 cup + 1 cup Sambar + 1 bowl Salad + 1 Small bowl Raita 605
Lunch (Non-Veg) 1 bowl of Brown Rice + 1 cup Sambar + 1 cup Vegetables + Baked fish (100 g) + 3 rotis 610
Evening 1 cup mixed Sprout chaat 130
Dinner (Veg) 1 cup thin Soup +2 Rotis + 1 and a half bowl Cooked Vegetables + Salad 1 bowl 365
Dinner (Non-Veg) 2 Rotis + 1/2 cup mix Vegetable + Grilled Fish (150 g) 370
Almost 1500 calories

While you must strictly follow this diet for the next 30 days, there are certain things that you should avoid consuming like:

  • Sugary and carbonated drinks
  • Cheese, Butter and Ghee
  • White rice, White flour, White bread, Pasta
  • Fried and Oily snacks
  • Tea and Coffee with milk and sugar
  • Sweets and Desserts
  • Alcohol

Last but not the least part, EXERCISE!!! Hey, donai??i??t be afraid to work out a little. Diet only makes up to 65% of what you need to get in shape. But exercise is a must too. 15 minutes of cardio along with 10 minutes of weight lifting will do wonders to your body.

All the best guys !!!

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