How to Reduce Your Weight in Two Months

Important note:  I am not a doctor or a dietitian.  Information provided here is from practical experience and individual research. 

 

 

HOW TO REDUCE YOUR WEIGHT IN TWO MONTHS

While eating food which tastes good

Mark your starting date & weight

This is a vegetarian diet

 

Most Important:

Never try to eat food prepared in a way that does not taste good.

 

Try to include the following in your daily diet:

 

1.      Minimum two half cups (or one full cup) of assorted green vegetables

2.      Minimum one cup of beans

3.      For lunch cucumber and tomato salad with salt and pepper or lettuce tomato and cucumber salad with vinegar and very little oil (you can add green pepper, yellow pepper, radish and carrots too)

4.      Along with salad you can have one slice of whole wheat bread using “total control” spread

5.      For breakfast have cold cereal or hot  oatmeal and a slice of whole wheat bread along with half a glass of juice

6.      For mid morning snack have any fruit with two pieces of crackers

7.      For afternoon snack have a fruit with 8 to 10 pieces of various nuts

8.      For dinner take two rotalis or bhakharis with dal, vegetables and beans. You can add rice once in a while. You can alternate dinner items with thepala, khichadi, dal dhokali and other varieties.  Make sure to add very little oil and no ghee.

9.      For breakfast or lunch you can substitute grit for other items.  Make sure to balance carbohydrates with protein

10.  Always remain little hungry.  Never over eat

11.  For lunch you can also substitute with 100 calorie soup

12.  Make sure to have minimum one and a half cup of vegetables, fruit and one cup of beans daily

13.  Drink at least 6 to 8 glasses of water

14.  If you drink alcohol, add one glass of wine

15.  Try to add vinegar and flax seeds in your diet along with 20 pieces of almonds or other nuts in your daily diet

16.  Try to eat at least half a cup of low fat yogurt daily

17.  Always eat very slowly.  Note that it takes twenty minutes to register the amount of food you have eaten.  If you eat fast then you will eat more food than required because before the twenty minutes are over you would have consumed lot of food.

18.  There is a saying “eat your liquids and drink your food”.  It is better for the health if we chew all of our food to mix with saliva and if we drink our liquids very slowly.

 

 

 

 

ITEMS TO EAT IN LIMIT

 

1. Subway sandwich when ever desired  ( use very little cheese)
2. South Indian idly ok to eat, but dosa should be eaten less.  Appetizer and deserts of any kind  should be avoided at any cost
3. Italian food to be eaten in limit.  Avoid eggplant and dishes with lot of cheese and cream.  Instead select dishes with tomato sauce without cheese
4. In Chinese food avoid dishes with lot of sweet sauce like broccoli with garlic sauce.  Also avoid plain flower noodles.  Include vegetables if you must eat
5. Bagels, pizza, donuts, cookies should be eaten in a very limited quantity.
6. Indian fried snacks to be totally avoided
7. Items like crackers should be eaten in limit
8. Avoid, soda or any other sweet drink
9. Before going to a party at least eat a little so you are not too hungry to eat snakes and appetizer

 

 

OTHER PROGRAMS TO FOLLOW

 

1. Exercise minimum 45 min./day (minimum 5 days/week)
2. Meditation &/or prayer (half an hour per day, 5 days/week)
3. Walking (half an hour per day, 5 days /week)
4. Sleep minimum 6 to 7 hours at night ( if possible have 15 minute sleep break in the afternoon)
5. Add some exhausting sport like basket ball in your routine (15 minutes/day)

 

 

 SUMMARY OF IMPORTANT POINTS

 

1. Always keep yourself little hungry (never over eat)
2. Eat items low in calories
3. Eat fiber rich foods. 
4. Get calories from healthy food instead of from junk
5. During this trial of two months avoid eating junk foods such as: cheese, donuts, cookies, cake, bagels, pizza, fried foods and Indian snacks
6. Eat at least one cup of vegetables, one cup of beans and 2 fruits per day
7. Eat salad at least once a day
8. Take multi vitamin and omega 3 pills
9. Eat at least one half cup of low fat yogurt per day
10. Add vinegar to your salad
11. Take wine if you prefer (one glass per day)
12. Try to eat 100 calorie soups or dal
13. drink 6 to 8 glasses of water
14. Exercise & walk one and a half hour/day
15. Do not be afraid of making tasty food (but limit quantity)
16. Use oil as little as possible
17. To reduce weight do not consume more than 1200 to 1600 calories/day
18. Try to cut down sugar, fried foods, oil and cheese as much as possible
19. Try to balance carbohydrates and protein.  That is the reason dal and beans are very important
20. Sleep minimum of 6 to 7 hours/day

 

 

APPROXIMATE CALORIES IN VARIOUS FOOD ITEMS

 

FOOD ITEM                         CALORIES/100 GRAMS

 

Apple                                                  56

Avocado                                             190

Banana                                               95

Cherries                                              70

Dates                                                    281

Grapes (black)                                 45

Mangoes                                              70

Orange                                                 53

Peach                                                    50

Pears                                                     51

Pineapple                                           46

Plums                                                   56

Strawberries                                      77

Watermelon                                       26

 

 

Broccoli                                                25

Cabbage                                                45

Carrot                                                    48

Cauliflower                                          30

French Beans                                      26

Lettuce                                                   21

Mushroom                                            18

Onion                                                       50

Peas                                                           93

Potato                                                       97

Rice                                                            325

Wheat Flower                                      341

 

 

CALORIES                            PER PIECE

 

Chapatti                                              119

Slice of white bread                       60

Plain Paratha                                    280

 

 

 

 

 

 

CALORIES                                PER CUP

 

Butter milk                                         19

Cheese                                                   315

Cream (100 gram)                          210

Buffalo milk                                        115

Cow milk                                               100

Skim milk                                             45

 

 

 

FOOD ITEM                            CALORIES

 

Sugar (1tbsp)                                     48

Honey (1tb sp)                                   90

Coffee (cup)                                        40

Tea (cup)                                             30

 

 

 

ICE CREAMS                       PER HALF CUP

 

Chocolate                                           143

Butter Pecan                                      310

Strawberry                                          127     

Vanilla                                                  178