Dt. Natasha Mohan
Dietitian Natasha Mohan is one of the most influential and renowned nutritionist and dietitian, with over 3 Million Followers on YouTube and 200+ Million Views and with 10+ Years of Experience. Dietitian Natasha Mohan is a transformation expert, Motivational Speaker and Lifestyle Expert. She has touched million of lives. She specializes in Therapeutic Diets Like, PCOS/PCOD, Thyroid, Diabetes, Cholesterol, Blood pressure, and other lifestyle disorder.
Table of Contents
Effective and best diet for weight loss
Tired of crash best diet for weight loss that promise the will help to lose weight, but you always get guilt and unsatisfaction. You know sustainable weight loss mainly focuses on creating long term and healthy habits instead of just relying on crash diet plan. It should be combined with science backed nutrition that can easily blend with your simple lifestyle changes like staying active and managing stress.
Understanding healthy weight loss
Why crash diet doesn’t work
Crash diet may seem effective at first time, but it is temporary water loss which lead to nutrients deficiencies and slower metabolism. When you cut calories drastically that often mention in your crash diet plan then your body goes to survival mode which start to be storing fat instead of burning it healthy weight loss diet often take time because it keeps lean muscle stored for looking fit.
The goal is fat loss not just weight loss
Many quick diet cause muscle loss and water depletion which you appear like thinner but weaker and less toned. The true aim of healthy diet is to keep you fit and healthy with maximum muscle by losing unnecessary fat stored in your body.
Key principles of an effective diet plan
- Calorie Balance
Low calorie diet for weight loss depends on creating a calorie deficit with maximum number of nutrients provide to sustain energy in body during weight loss however consuming fewer calories than you burn and also pair your diet with physical activity to enhance calorie burn. - Balance Macronutrients
This is important to keep balance of macronutrient in your diet nutrients like carbohydrates, protein and healthy fats provide energy to sustain energy and help repair muscle and balancing hormone that your body react accordingly during diet shift. - Consistency Over Perfection
A perfect diet wants consistency and sustainability not for the week but daily until your feel this is how i can push at that limit of diet stay consistent but don’t forget the nutrients intake sometime people become ghost to achieve their weight loss goals.
Foods that support weight loss
- Lean Proteins
Protein helping your body to burn more unhealthy fats and also keep you full for longer time. This is even essential for muscle repair when we often lose during our strict diet plan. For better intake you can consume paneer, moong dal and besan cheela. - Fiber Rich Foods
This is vital nutrient for weight loss it slows down digestion, stabilizes blood sugar that keep you full for longer hours which prevents overeating and improve gut health. - High Fiber Foods
Spinach, broccoli and oats upma. - Hydrating & Low-Calorie Foods
Staying hydrating with water rich foods help to flush out toxins that reduce bloating and promote fat metabolism to burn fat naturally with low in calories so you can eat in good quantity but don’t overeat everything of excess cause harm. - High Water Foods
Cucumber, watermelon and coconut water.
Foods to avoid for weight loss
- Processed Foods
Processed food and packaged foods often contain unhealthy fat with toxins that it known as preservatives to keep package for long time fresh with little nutritional value it causes digestive issue and provide minimal satiety. - Fried Foods
Oil is good when it consumes with moderation, but different household environment people often use oil as a water even some deep-fried food which is highly calorie dense that leads to excess fat accumulation with a regular consumption. - High-Calorie Sauces And Condiments
Sandwich full of mayonnaise and cheese sauces taste like yummy but you need to leave that yum for longer time but don’t worry you don’t need to sacrifice your taste remember i am talking abour taste not that creamy texture so let dive into the sample chart for your cravings.
Sample effective diet plan for a day
- Before Breakfast – Lemon water to jumpstart your morning
- Breakfast – Oats meal with mix of fruits and nuts
- Mid Morning – Uttermilk with roasted chickpeas.
- Lunch – Brown rice with dal tadka with mix vegetable
- Evening Snack – Sprouted moong dal or any fruit smoothie
- Dinner – Paneer sabzi with minimum roti
Lifestyle tips for sustainable weight loss
- Prioritize Nutrients Dense Foods
Focus on food that should be minimally processed so try to add whole grains, fruits, lean proteins, nuts and seeds these foods full fill all vitamins and minerals which help in feel full which reduce craving provide steady energy but avoid quick fixes and highly processes low calories junk. - Control Portion Sizes
Healthy food is good, but it becomes problem when you overeat in large quantities you need to pay attention to hunger and fullness cues rather than eating in boredom habit for easy diet plan to lose weight you need moderate, you’re craving and portion size. - Stay Physically Active Daily
Alone diet could not fix in your weight loss so need pair your diet plan with physical exercise like jogging and strength training during heavy exercise you lose your fat by perspiring so keep your diet along with physical exercise is perfect fat loss diet tips.
Benefits of sustainable diet plan
- Promotes long term fat loss
- Supports stable energy and mood
- Support good digestion and gut health
- Boosts metabolism to increase immunity
- Encourages healthy relationship with food by making it tasty
Conclusion
Weight loss journey is embarking and commendable decision which ensure it should be effective and sustainable. For this you need a qualified dietitian with over a decade of experience in nutrition. Personalized weight loss meal plans emphasize balanced nutrition with mindful eating. Try to invest in professional guidance help you to achieve result more efficiently.
With consistency you can expect a safe and suitable weight loss of about 1 to 2 per week but this is not complete diet for better diet plan firs consult with dietitian.
Yes, spinach is low in calorie and high in fiber and nutrients including in your diet can safe and beneficial for weight loss.
Calorie awareness becomes part of our daily lifestyle to check whether we are eating more or with regulation.
Absolutely yes, because by reading on internet about diet plans and other stuff will not give proper satisfaction try to avoid fake diet plan on internet and consult with famous dietitian in India.
Yes, hydration supports metabolism that reduce craving and reduce belly fat by sweat.
