Seven-Day Diet Plan For Weight Loss - Day 1 

A healthy mind always helps us to be the most efficient and energetic throughout the day, but a healthy mind always lives inside a healthy body. But we can not get a healthy body without a proper and balanced diet throughout the day. 

So it is always important to have a proper diet for all seven days of the week i.e. Seven Day Diet Plan. Here I talk about the,

Seven-Day Meal Plan 

If anyone asks what is the Indian alternative to the GM Diet Plan or how to change GM Diet and incorporate our diet with the Indian elements then you are at the right place.

This is part I of a full Diet Plan for systematic weight loss ( not the sudden weight loss)for the entire week which will help you to lose weight.

If this plan is followed rigorously then by the end of the week you will be on a path to achieving your goal soon. This will also make you feel more energetic and healthy. 

The seven-day diet plan for weight management will help you in changing your lifestyle. This will also give you more ideas on preparing home-cooked healthy food with easily available and inexpensive ingredients. 

This is a refined sugar-free diet plan. so get yourself ready to start off and make yourself free from sugar for the entire week.  This will help you a lot in the transition to a much healthier sugar-free lifestyle.

It is important to take into consideration that refined oil or processed food can not be considered in this diet plan, the oil referred to here is unrefined coconut oil and desi ghee, however, you can use any unrefined oil which can be purchased locally at your neighboring market place.

This plan can be implemented effectively as the nutritional requirements of an individual are taken into consideration and it also includes morning and bedtime drinks that will boost your metabolism also.

• Take some fresh fruits from the market as you will need them for a week instead of junk food.
• Include 30 to 40 minutes of exercise like walking or yoga. 
• Keep yourself hydrated by drinking plenty of water.

Now let's begin with,

A Seven Day Diet Plan 

Foods to eat to lose weight

1] For Early Morning -

• Start your day with Cinnamon tea.

Cinnamon helps to burn stomach fat and also helps to boost your metabolism.

The obvious question is,

What is this Cinnamon? 

Cinnamon is an aromatic spice that is a hard, dried rolled bark or an outer covering of a tropical Asian tree which is also made to brown powder from this to be used as a spice for giving a specific aromatic taste to food, especially for sweet food.

Cinnamon Sticks

Cinnamon Tea Recipe - Drink For Weight Loss Diet Plan

Cinnamon Tea

• Add in 1 cup or 200 ml water into a saucepan and then add two cinnamon sticks in that water. Now allow this solution to boil and when it starts to boil, simmer the flame for 10 minutes. 

When it is immersing you can see that the color of the water is changing to a light amber color. 

• After 10 minutes switch off the flame and allow the water to cool down and once this cinnamon water is warm, pour it into a cup or a glass and then add in it 1 teaspoon honey and mix well the solution. You can remove the cinnamon sticks. 

So your 100% natural and effective cinnamon tea with honey is ready to consume. You can have this tea on an empty stomach in the morning. For the best results, you should have another cup at bedtime.

One of the most important things to remember here is that it is always helpful to note that the type of cinnamon you used in this tea is also important. 

Types of cinnamon

Here are the two types of cinnamon which are commonly found.

The first one is known as cinnamon quills. In this, the bark( outermost layers of stems) is rolled into small quills( small cylindrical folds) but this is actually the second quality as these quills are made from the third or fourth layer of the cinnamon tree bark and it has less oil content and hence the benefits are also less. 

But these are very pretty looking and usually used in food photography. Since these layers are so thin that they can be easily and finely powdered.

Cinnamon Quills

The second type of cinnamon is not very pretty looking, but these cinnamon barks are of the best quality. These are actually the outer bark or the first or second layer of the cinnamon bark tree. 

This cinnamon has more oil content than the cinnamon quills and they have more benefits. This is cinnamon which should be preferred for cinnamon tea.

Raw Cinnamon Quills 

2] For Breakfast - 

• You have to take the quick and easy filling and protein-rich Paneer spread on a slice of brown bread.
• Take 50 grams of Paneer and mix it with one and a half tablespoons of oil-free weight loss green chutney. You have to spread the Paneer mix on a slice of brown bread and sprinkle chaat masala on top for an Indian flavor with some more grated Paneer.
• If you serve this with half an apple that would be simply great. 

This is an easy and healthy breakfast to make on some of the busy mornings of our weekly schedule. But the next question is, How to make Oil-free green chutney?

Oil and sugar-free green chutney to lose weight -

Oil and Sugar-Free Green Chutney

Let us now see how to make this green chutney. 

Procedure : 

• Take some fresh mint leaves (pudina), coriander leaves (dhania) with removed stalks, two sprigs of basil leaves (tulsi), one to two sprigs of curry leaves, a cup of fresh moringa leaves, 8 to 10 green chilies according to your taste, about 8 shallots(type of onion), about roughly chopped one-inch ginger, 5 to 6 garlic cloves, 2 whole lemons.
• Rinse, wash and dry the green leaves to remove excess water. Now add into the blender the green chilies, shallots, ginger, garlic, all the green leaves i.e. basil leaves, curry leaves, 1 cup of moringa leaves, 1 cup of mint leaves,3 cups of coriander leaves, 1 teaspoon salt and squeeze in 2 whole lemons, 1 and 1/2 teaspoon cumin seeds, 1/2 teaspoon turmeric powder. 
• Now blend and nicely mix all this until everything is combined. Do not add any water as the green leaves are so fresh and they release some moisture that helps it to grind into a fine paste. 

If water is added the green chutney will not keep good for up to two weeks. Put the prepared chutney into a glass container and cover it with a tight lid. keep this in the fridge so it could be used as and when needed like a spread or a dip.

This green chutney can be used to spread for roti, bread, or to simply mix up with rice, or even with curd to make a vegetable salad. This can be stored in the fridge for up to two weeks when stored in an airtight glass container. 

This chutney has no sugar and oil and is combined with different nutrient-rich raw greens which also help in weight loss and weight management and give vitamins and nutrients. This is a good diet as part of your seven-day diet plan.

3] For Mid Morning Snack -

• You can have half or a single banana as a part of your mid-morning snack.

4] For Lunch - 

• You can have turmeric oats. Whole oats along with fresh coconut will keep you fulfilled till your next meal. Turmeric oats are a very fulfilling, delicious, and easy lunch.

5] For Evening Snack -

• You can have a handful of roasted peanuts which have healthy fats much needed for the energy dip.
• If you like to have tea or coffee you can have milk tea or coffee but without any added sugar.

6] For Dinner -

   You should take dinner by 7 pm. which should contain,

• A low-carb healthy salad with boiled chana and no roti or rice for dinner.
• Take this with sweet potato served on a lettuce leaf. 

Sweet potato has good healthy carbs and proteins. They help you to keep your stomach fulfilled for a longer time.

7] For Bedtime Drink -

• You can have ginger tea. 

It will help you to boost your metabolism and cleanse your body.

Important factors in this Seven-Day Meal Plan,

1. Try to sleep by at least 10:30 pm every day.
2. You have to drink plenty of water i.e. a minimum of 8 to 10 glasses a day.
3. You have to avoid fried fruits.
4. You have to stay away from sugar i.e.no sugar for the entire week.
5. You have to include 30 to 40 minutes of exercise 

If you follow this instruction strictly then you can get maximum benefits from this seven-day diet plan. This plan is simple yet effective and I am sure that if you follow this plan for straight 4 weeks you would see the desired change in your weight quite significantly.

You can check Part 2, Part 3,  Part 4, Part 5, Part 6, and Part 7 of this series at - 

• Seven-day Diet Plan for Weight Loss -  Day2
• Seven-day Diet Plan for Weight Loss -  Day 3
• Seven-day Diet Plan for Weight Loss -  Day 4
• Seven-day Diet Plan for Weight Loss -  Day 5 
• Seven-day Diet Plan for Weight Loss - Day 6
• Seven-day Diet Plan for Weight Loss -  Day 7

Disclaimer :

The content given here isn't meant to substitute for any form of medical treatment, advice, or diagnosis by professionals. Do take the advice of a knowledgeable medical professional before making any changes or adjustments in your treatment, medications. Any form of recommendations mentioned here is based on general information and does not cater specifically to any individual’s medical needs, problems, and/or concerns.

• Do not take any drink mentioned here if you're allergic to any of the ingredients or have a blood-thinning medication or any renal disorder.
• Pregnant and lactating women got to consult their doctor or health practitioner before trying out any natural home remedies or any recipes mentioned here.
• People having celiac disease need to avoid gluten [ wheat, barley(cereal grain ), oats, rye( grain), etc along with processed foods such as cakes, biscuits, and cookies, etc made with these mentioned grains]

This article is intended only for informational purposes. Readers are advised to use this information at their own risk. This blog doesn’t take any responsibility for any harm, side-effects, illness, or any type of health or skin care problems raised due to the use of any content mentioned here or anything related to this.

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