• Daily Calories: 1400–1600 kcal (moderate weight loss ke liye)

• Pani: 2.5–3 litre daily

• Sugar, fried, cold drink avoid karein

• Roti/Chawal quantity control karein

Morning (Empty Stomach) – 0–40 kcal

• 1 glass warm water + lemon
  OR

• Jeera water

Breakfast (300–350 kcal)

Veg Option

• 2 Brown bread + peanut butter (thin layer)
  OR

• Vegetable poha / upma (1 bowl)
  OR

• Oats (1 bowl) + 5 almonds

Non-Veg Option

• 2 Boiled eggs + 1 brown bread
  OR

• Omelette (2 egg white + 1 yolk) + salad

Mid-Morning (100–150 kcal)

• 1 Apple / Papaya / Guava
  OR

• Coconut water

Lunch (400–500 kcal)

Veg Option

• 2 Roti + Mix veg sabzi

• 1 bowl dal

• Salad

Non-Veg Option

• 2 Roti

• Grilled chicken (100–120g)
  OR

• Egg curry (2 eggs)

• Salad

Evening Snack (100–150 kcal)

• Green tea + roasted chana
  OR

• Sprouts (small bowl)

Dinner (300–400 kcal)

Light rakhein (7–8 baje tak)

Veg Option

• 1–2 Roti + paneer bhurji (low oil)
  OR

• Vegetable soup + salad

Non-Veg Option

• Grilled chicken (100g)
  OR

• 2 egg white omelette + salad

Total Calories Approx

• Veg Plan: 1400–1500 kcal

• Non-Veg Plan: 1500–1600 kcal

Extra Tips

Daily 30–40 min walk
Week me 3–4 din light exercise
Dinner me rice avoid karein
Cheat meal week me 1 baar

Diet Plan Created by Weight Lifter Coach Ritik Saha

The post Target for Weight Loss appeared first on Information about - Tour travel recipe food health Culture and Religion technical.

Benefits of Roasted Poha for Weight Loss:

1. Low in Calories: Poha is relatively low in calories, making it a good option for a light meal or snack when compared to heavier, high-calorie foods.
2. Complex Carbohydrates: Poha contains complex carbohydrates that provide sustained energy, preventing cravings and overeating.
3. Rich in Fiber: Adding vegetables and spices to roasted poha increases its fiber content, promoting satiety and aiding digestion.
4. Easily Digestible: Poha is light on the stomach, making it easy to digest, which is helpful during weight loss as it doesn’t cause bloating.
5. Low in Fat: When roasted with minimal oil, it remains low in fat, which is crucial for weight loss.

Tips for Making Poha More Weight Loss Friendly:

• Use minimal oil for roasting.
• Add fiber-rich vegetables like carrots, peas, and spinach.
• Include protein sources like roasted peanuts or chickpeas to increase satiety.
• Avoid adding too many high-calorie ingredients like sugar or excessive oils.

In moderation, roasted poha can be a nutritious, weight-loss-friendly meal!

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