Diet Plans For Young Women For Body Shaping And Good Appearance

You can control your weight and appearance without rigorous workouts or daily visits to the Gym, by means of a healthy diet. For toning your body, as well as to get an attractive shape and appearance, you should follow a proper well-balanced Diet. Here are some suggestions for all women, particularly for the young ones.

I advice that in every meal you add plenty of vegetables, at least 1 serving of 50-100 gm fruits like 2 pcs. banana/day, 1 apple, berries, 1 citrus fruit etc. Divide this two times a day eg 11 am & 3 pm every day or other suitable times. Don’t take too much at a time but reasonable portions. You should eat 50 gm dry fruits like nuts, dates, almonds, etc.. Please ensure that you get 8-9 hours of sleep everyday. Also, a healthy working life is good for weight loss.

HERE ARE SOME INITIAL DIET PLANS :
1) You need 2000 – 2400 kcal./day (approx) as per your age, weight, life styles, work out regimen. It can be a little more after a fortnight or a month later, once your are habituated of workouts and body needs more fuel then.
2) You need 60% Carbohydrate – rice/roti/cereals etc. It can be a little more as per weight. Also you need proteins, mainly animal proteins like fish 80 gm or chicken 100 gm 3 days/weekly or eggs 1 pc. daily. Rest visible fat like cooking oils must be PUFA based like Sunflower/Mastard Oil/Olive oil.

Breakfast – take 2 pcs solid brown bread/Roti or Phulka + Dal + mix veg OR rice flakes/ with sour curd+ sweets+ Banana  OR 2 pcs Idly /1 pcs Dhosa. In breakfast, what you eat should be healthy & must add 1 egg or 200 ml double-toned/skim milk always with or after 15 mins of Breakfast.

Mid-morning snack – You can supplement with a fruit or good quality plain soup, as an appetizer, at around 11 am.

Lunch – Remember you should always consume carbohydrate+ protein like khichdi, good quality rice/4-6 pcs Chapati home made OR home made pulao/basmati rice with 3 types of green vegetables+ dal 20 gm + fish/chicken/mutton 75-100 gm per day (any one).
If you are vegetarian then go for soya / soya products, enough green veggies etc.

Mid-afternoon you can have fruits like papaya/guava or any citrus fruits.

Evening Snack (6 PM) – one can have Tea & cream cracker biscuits or other high quality snack, including of the snacks mentioned above.

Dinner – Roti 4pcs OR 2 pcs roti+ rice same balance + dal+ mix veg+ milk/milk products (300 ml of milk/milk products are needed each day divided over two or three doses in a day). You can add 2 tsf/ 20gm Butter or ghee in rice. You can also add dry fruits like Cashew nuts, Almonds, Nuts, Walnuts, Dates etc.

One should have three types of fruits like lemon, guava, grapes, apple or banana in a balanced combination as dressings/whole as you like in a day. Take plenty of green vegetables like some local greens or other veggies. Do not use too much salt, home made masala is better although you can use up to 2 tsf of quality packet spices. Strictly avoid all fried foods, no junk food, street foods, processed foods. One can have all kinds of food in moderate quantity, and it should be split over 7-8 helpings in a day.

Supplements – you can buy any established brands of high quality standard protein pack, any such products must not have any side effects of course (check with a Dietitian); take 2 scoops one at breakfast & 2 scoops at bed time, with lukewarm water or milk as preferred.

Do not work late into the nights as late night work creates body acidity. Remain active or workout during work hours. Don’t take stress, be disciplined and active. Drink water 3-5 mins later after each meal. Cake, pastries, butter, chocolates can be consumed in small quantities, but these should not contain trans fats. I also advice that there is no need for slimming medicines or similar supplements which usually have side effects, as well as some unknown complications from person to person. Even in the long run, these may lead to some disorders, primarily in females, as per our observations. So better start with a good well-balanced diet to shape up your body.