best diet plan for weight loss....

       Best diet plan for fat loss!!!!

Before making your diet chart all you need to is calculate your  'Basal Metabolic Rate' (BMR) which gives your basal metabolic rate—the amount of energy expended while at rest in a neutrally temperate environment.

Here is the link of BMR CALCULATOR:

http://www.calculator.net/bmr-calculator.html

Now consider an example of a male whose age is 25 y/o & he weighs 160pounds with a height of 5'10 & his calculated BMR IS 1717 CALORIES PER DAY.

These 1717 calories are his maintenance calories. So if the person wants to gain weight he needs to consume more calories & if the goal is fat & weight loss then he needs to consume less than 1700 calories per day.

In this example, let us suppose he needs to lose then he will start with a calorie deficit diet. His calorie intake will be 1400 CALORIES PER DAY.

We further split this into proportion of 30%CARBS, 45% PROTEIN & 25% FATS So, it will be- 105grams Carbs, 158grams Protein & 39grams Fats.

Remember this-

👉1gram Carb = 4 calories

👉1gram Protein = 4 calories

👉1gram Fat = 9 calories

So you can calculate now👇👇👇 

Carbs - 105*4 = 420 calories

Protein - 158*4 = 632 calories

Fats - 39*9 = 351 calories

Add them all 420+632+351 = 1403 total calories 

 1400 CALORIE FAT LOSS DIET...

Empty stomach:

2 glass water + 1 Lemon + 15ml of each APPLE CIDER VINEGAR + AMLA + ALOEVERA

(Mix all together in lemon water and drink) you can also drink lemon + honey detox drink.

After 45minutes: Have strong cup of BLACK COFFEE SHOT or GREEN TEA.

You can do your home circuit training empty stomach after basic detox & coffee shot for better FAT LOSS RESULTS else you can do it anytime as per your preferences.

Meal 1 Breakfast: 1 cooked bowl of Namkeen Oats (with lots of green veggies) (uncooked weight of oats is 40grams) + 1 cup of GREEN TEA in hot water

Meal 2 Mid-morning Snack: 1 scoop protein + 6-7 eggs white or 150grams sprouts & 50grams tofu with green salad

Meal 3 Lunch: 40grams brown rice (uncooked weight) +200grams chicken breast boneless (cooked in pressure cooker) or 50grams NUTTRI SOYA CHUNKS (uncooked 50grams weight) & cooked in pressure cooked along capsicum & broccoli or salads.

After 1 hour of Lunch: 1 cup of GREEN TEA in hot water

Meal 4 Mid-evening Snack: 1 scoop protein + 10 almonds (soaked in water) + 150gram low fat curd or soup

Meal 5 Dinner: 100gram Paneer & fresh vegetables soup or 3 whole eggs + 2 eggs white omelette + green steamed vegetables