Fat/Weight Loss

Below diet chart for the person with following inputs:

Let’s assume the following:

Person Name: ABC
Height 6’0 (182 cms)
Age = 32
Weight = 86 kg (190 pounds) 
Gym/workout/sports ACTIVITY: 3-5 days 
Health Condition: No 
BMI = 25.8 (Over Weight)
BMR = 88.362 + (13.397 x weight in kg) + (4.799 x height in cm) -     (5.677 x age in years)
= 88.362 + (13.397 * 86) + (4.799 * 182) - (5.677 * 32)
= 88.362 + 1152 + 873.4 - 181.6 
= 1932
Daily Calorie (to maintain current weight) = 1932 * 1.55 (based on 3-5 days work out)
    = 2994 Calories

GOAL: Lose 6 pounds a month

1 pound = 3500 Calories
6 pound = 21000 Calories needs to be lose in one month in order to achieve the goal per day to lose = 21000/30 = 700 Calories 
Daily Calorie = 2994 (to maintain weight) 
New Calorie Intake now = 2994 - 700 (reduce 700 calories everyday) 
                       = 2294 Calories 

Protein: (50%) of 2294 = 1150 Cal = 285 g
Complex Carbs: (30)% of 2294 = 688 Cal = 170 g 
Healthy Fat: 20% of 2294 = 458 Cal = 51g 

Meal 1: Breakfast

  • 1/2 cup Oats (Calories: 150, Carbs: 27g, Proteins: 5g, Fat: 3g, Fiber: 4g)
  • 1 scoop isolate Whey Protein (Calories:120, Proteins: 24g, Carbs:1g, Fat: 1g)
  • 12 Almonds (Calories: 80, Fat: 7g, Carbs: 3g, Proteins: 3g, fiber:1g)
  • 1/2 table spoon flex seeds (Calories:28, Fat: 2g: Carbs: 1.5g, Proteins: 1g, Fiber: 1.5g)
  • 2-5 g cinnamon

Meal 2: Snacks (around 11 am)

  • Either 1/2 Medium apple (Calories: 50, Carbs: 13g, Fat: 0.2g, Protein: 0.2g, Fiber: 2g) or 1/2 Banana (Calories: 50, Carbs: 13g, Fat: 0.2g, Protein: 0.2g, Fiber: 2g)
  • 1 cup Green Tea

Meal 3: Lunch (around 12:30 -1:30)

  • 1 salad (cabbage+Tomato+Cucumber) ( calories: 40, Micronutrients, Carbs: 7.8g, Fat: 0.3g, Proteins: 0.5g, Fiber: 1.8g)
  • 50g Chick Peas (Calories: 180, Carbs: 30g, Fat: 3g, Proteins: 10g, Fiber: 8g)
  • 1/2 Cup Brown Rice (Calories: 55, Carbs : 11.5g, Proteins: 1.3g, Fat: 0.5g, Fiber: 1g)
  • 50g Paneer (Calories: 136, Fat: 10g, Proteins: 10g, carbs: 0.6g, Fiber: 0g)
  • 1 Tablespoon Olive oil (Calories: 60, Fat: 7g, Protein: 0g, Carbs:0g)

Meal 4: Afternoon Snack (3:30 – 4:30)

  • Pick any one: 12 Almonds12 walnuts/12 cashews/12 peanuts (Calories: 80, Fat: 7g, Carbs: 3g, Proteins: 3g, fiber: 1g)
  • Juice (1/2 Apple, (2-3)Carrots-pinch of ginger- 1 slice lemon)  (Calories: 150)
  • 1 Cup Green Tea or indian tea or indian snacks but in moderation

Meal 5: Post Workout

  • 1 scoop Whey Protein (Calories:120, Proteins: 24g, Carbs: 3g, Fat: 1g)
  • 1 orange/ grapes

Meal 6: Dinner (Around 8-8:30)

  • 1 salad (cabbage+Tomato+Cucumber) ( calories: 40, Micronutrients, Carbs: 7.8g, Fat: 0.3g, Proteins: 0.5g, Fiber: 1.8g)
  • 50g Paneer (Calories: 125, Fat: 10g, Proteins: 10g, carbs: 0.5g, Fiber: 0g)
  • 2 Wheat Roti (Calories: 200, Carbs: 34g, Proteins: 8g, Fat: 6g, fiber: 6g)
  • 0.5 cup Non-Fat Yogurt (Calories: 75, Fat: 0, Carbs: 6g, Proteins: 11g, Fiber: 0.5g)
  • olive oil

Meal 7 (30 mins before sleep)

  • 1 cup (240ml) Non Fat Milk
  • 5g Cinnamon Powder
  • 1-2 cardamon
  • 1-2 Cloves
  • Turmeric/Black Pepper
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