weight loss diet

Weight loss diet for reducing Fat and cholesterol:

Now a days people thinking that those who are looking Fat are suffering from obesity and also cholesterol problem but cholesterol even affects normal person who doesn’t look fat in appearance. This is because of having cholesterol in blood , person who like to reduce weight or reduce cholesterol can follow the below weight reducing diet  and regular exercise can reduce weight and also cholesterol

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Weight Reducing Diet and cholestrol

Foods Freely Permitted

Beverages like clear vegetable soup, tomato juice without sugar, tender coconut water , dilute skimmed buttermilk,  soda, mineral water, lime juice without sugar..

Sprouts, salads and boiled vegetables except roots and tubers

Foods permitted in limited quantity

Low fat milk not more than 300 ml per day including that used in curds, butter milk and beverages

A combination of cooking oil preferably olive oil, sesame oil, canola oil , sunflower oil, mustard oil , rice bran oil, corn oil, soybean oil not more than 4-5 tsp per day

Non-Vegetarian items like fish, chicken without skin can be taken in boiled/grilled form allowance/day- 50 gram

Fruits like orange, sweet lime, apple, papaya, watermelon, guava and pears can be taken either one in number or few pieces per day, allowance/day-100 gram

Foods to be avoided:

Fats like vanaspathi, ghee, butter, coconut oil

Sweets like chocolates, ice creams etc.,

Bakery products like cakes pastries, puddings, pies, cream biscuits etc.,

High calorie fruits like banana , grapes, mango, custard apple, etc.,

Raw banana and root vegetables like potato, yam, colocasia, tapioca, sweet potato

Nuts like almonds, peanuts, cashew nuts, coconuts and dried fruits like figs dates currants raisins apricots etc.,

Red meat like ham, bacon, mutton, sausages and egg yolks etc.,

All sweetened aerated drinks like coke, pepsi,  fanta, limca etc.,

Fresh fruit juices, squashes, and canned fruits and fruit juices with sugar as preservative

Fried foods like chips, and other things

Milk products like cream, cheese etc.,

Recommendations

Fiber : An important non – nutrient

Foods rich in fiber improves satiety as it needs more clearing than other foods and it absorbs water and sweets in the stomach and gives a feeling of fullness.

Foods rich in fiber are:

Whole cereals like whole wheat, barley , ragi , oat meal etc.,

Legumes and germinated pulses like rajmah, channah etc.,

Green leafs like spinach, cabbage, lettuce etc.,

Salads and boiled vegetables fruits with skin apple guava pears etc.,

Exercise:

Walking is the best exercise , your enjoyment will improve as your fitness improves

A combination of diet and exercise is more effective

Slow and steady weight reduction is the healthy way