The Perfect Weight Loss Diet Plan For Women

Pre-Breakfast:

1 glass of warm water with 1 teaspoon of lemon juice
(The sourness of lemon might give your jaw a temporary paralysis, but the warm water will make it more palatable.)

Meal 1: Tea- half cup fat free milk + half cup tap water + Ginger + very little tea spice
(No sugar. A tspf of tea is the right amount of caffeine for the morning. Tea also helps fight increased levels of cortisol which is produced when you are training hard. The milk will provide some calories early in the morning. I used to drink coffee, but I got to know that tea is always a better option as coffee exacerbates PMSing and dehydration.)

Meal 2: Breakfast

1/2 cup oatmeal (the classic one) + 1 cup milk
OR
1 cup sprouts+ 3 egg whites + 1 toast
OR
Apple/strawberry (sim. fruits) + 1 cup yogurt

This would be the hardest part of your day. The oatmeal without sugar tastes worse than boiled paper. [Don't ask me where have I tasted boiled paper now.] If you hate oatmeal, try one of those tasteless cereals. Add some berries or an apple to the cereal if it triggers your gag reflex. But get used to this tastelessness in breakfast. Anything delicious comes with loads of sugars and sodium. And we want to spread our sodium/sugar quota throughout the day in a balanced way. The sprouts are good, but try not to put too much salt in it. But, if you are going to workout after your breakfast, it’s OK to replace the apple with a banana since you are going to use all that sugar that comes with the fruit.

Meal 3: Post breakfast snack

A fruit – preferably orange, apple, pear etc.
OR
1 cup of Low Fat Yogurt

Meal 4: Lunch

Salad + lean meat + blue cheese dressing (only 1 teaspoonful) + 2 Toasts (no butter. Or any 2 slices of bread of your choice. Make it wheat.)
OR
Salad + Lentil soup (This is a great vegetarian source of protien. You can also use 1 tbspf of oil  )

Salad-> lettuces, tomatoes, carrots (I use 1 carrot and carve ribbons out of it. It’s easier to eat that way), spinach (great source of iron)

Lean Meat -> Tuna (or any fish for that matter), Chicken (I don’t eat beef, but if you are a beef person, you can check out options for lean beef. )

Meal 4: Post Lunch snack

Protein berry shake
1/4 cup de-seeded red berries
1/4 cup  strawberries halves
2 tbspf of Low Fat Vanilla Yogurt
1/2 cup of Fat Free Milk
1 teaspoonful of whey protein (you will have to choose this one according to your needs)
3 ice cubes

Blend all of the above.

Replace your evening coffee with this shake. You can also replace the yogurt with a scoop of low fat vanilla/chocolate ice cream.

Meal 5: Dinner

Lentil soup/tomato soup (not the condensed one)/ Vegetable soup- 1 small serve
Grilled Chicken breast/grilled fish fillet (salmon/tuna)

Try to eat your dinner before 7 PM.

Meal 6: Post Dinner snack/Midnight snack
1 scoop of Low Fat ice cream for something sweet
(relieves that craving)

OR

1/2 cup oatmeal + 1 cup tap water + a pinch of salt + a pinch of pepper
(For something NOT sweet. Oatmeal will also work as a late night fibre supplement. Always good for digestion.)

Well that’s that.

Some extra tips:

1. Eat at an interval of every 1 & 1/2 hours.

2. Drink at least a Gallon of water. If you workout, keep drinking water while working out and don’t count that water in your daily water quota.

3. It’s ok to binge on weekends if you are able to keep up with this diet along with a semi-strenuous workout routine (such as, 40 mins of HIIT every morning coupled with a split weight training routine.)

4. The day you feel low on energy and you don’t want to do any heavy workout, resort to Power Yoga. It’s easy to do it when you are trying to get used to this kind of routine.

5. Try not to use too much canned food in your diet. It’s full of preservatives. Bad for health and weight reduction.

Warning: This diet is heart wrenching. You will hate your life and your self for torturing your taste buds with this diet. It’s tasteless for most part and requires tremendous self control and challenge. But it bloody works.

Happy dieting!