January weight loss diet plan

With the advent of new year we look to maintain our health and try to achieve our weight loss goals. We gave the weight loss challenge for the month of January which is now followed by the weight loss diet plan for the month of January.

Guidelines for January weight loss diet challenge

• Time restricted eating
• Intermittent fasting is one of the easiest ways to lose weight
• Try to follow the 14 : 10 method of intermittent fasting
• Pre workout snack
• Workout without any nutrition is seldom beneficial
• Make sure you consume something and get energy for your morning workout
• This diet plan is a calorie deficit diet plan
• It includes healthy fluids, detox water, herbal teas and soups
• It includes serving of veggies in every meal
• Avoid mixing cooked and uncooked veggies in the diet
• Add probiotics to your diet
• Detox once a week
• Add millets to your diet
• These can be millets like ragi, bajra, jawar
• Include good quality complete protein in the diet
• Watch the portion size
• Snacks : fist full
• Main meal : size of both hands
• Healthy fat : size of thumb

Morning drink

• Morning should start with 2-3 glasses of luke warm water
• Prepare your detox water in advance
• Some examples / recipes of detox water are as under :-
• 1/8 tsp ajwain seeds with pinch of rock salt and small piece of jaggery
• 1/8 tsp fennel seeds with pinch of cinnamon and rock salt with jaggery
• 1/8 tsp of cumin seeds with rock salt and jaggery

Day starter

• The day starter snack is very important
• If you’re looking for a pre breakfast workout, it is imperative that you consume something prior to the workout
• This provides you with the requisite energy to workout and burn calories efficiently
• Some of the say starter or pre workout snacks which you can consume are :-
• 5 soaked almonds with 1 tsp soaked raisins
• 5 soaked almonds with 1 / 2 fresh dates
• Fist full of any other soaked nuts with 1 soaked dry fruit
• The dry fruits can be apricot, date or prune
• You can also consume any seasonal fresh fruits prior to your workout
• Let’s look at the diet plan for the month of January

Week 1

	Breakfast 0945 hrs	Mid morning snack 1130 hrs	Lunch 1400 hrs	Evening snack 1600 hrs	Dinner 1830 hrs	Bedtime drink
Mon	Eggless veggies  omelet	Fresh fruits	Palak chana dal, rice and veggies	Any sweet of your choice	Tomato soup with paneer veggies roll	Ginger clove tea
Tue	High protein poha bowl	Freshly set curd and fruits	Makki roti, saag and veggies	Makhana	Lentil soup and sweet jaggery carrot daliya	Cinnamon tea
Wed	Besan oats suji chilla with paneer stuffing	Fresh fruits	Millet bowl	Phool makhana	Carrit pumpkin soup with palak paneer roti	Camomile tea
Thru	Multivitamin juice	Fresh fruits	Steamed and seasoned veggies	Coconut water	Mix vegetable stew	Turmeric and black pepper tea
Fri	Idli sambhar	Fresh fruits	Bajra roti, saag and veggies	Homemade ladoo	Oats tomato smoothie and grilled broccoli with tofu	Fennel tea
Sat	Greem smoothie made in milk	Freshly set curd and fruits	Love meal	Handful peanuts	Moong dal veggies khichadi	Moringa tea
Sun	Methi parantha	Fresh fruits	Quinoa vegetable pulao	Namkeen	Golden carrot dinner smoothie	Warm water

Week 2

	Breakfast 0945 hrs	Mid morning snack 1130 hrs	Lunch 1400 hrs	Evening snack 1600 hrs	Dinner 1830 hrs	Bedtime drink
Mon	Besan methi chilla with tahini mustard dip	Fresh fruits	Multigrain roti and sabzi	Any sweet of your choice	Millet Buddha bowl	Ginger clove tea
Tue	Oats paneer uttapam with veggies	Freshly set curd and fruits	Kala chana sabzi, rice and veggies	Steamed corn	Tomato soup with grilled veggies	Cinnamon tea
Wed	Steamed sprouts with peanuts and veggies	Fresh fruits	Mix veg pulao and raita	Phool makhana	Buddha bowl paneer, veggies and quinoa	Turmeric tea
Thru	Morning glow juice	Fresh fruits	Steamed veggies	Coconut water	Mix vegetable stew	Camomile tea
Fri	Oats ragi with paneer stuffing	Fresh fruits	Quinoa vegetable salad	Homemade ladoo	Green dinner smoothie	Fennel tea
Sat	Spinach and paneer sandwitch with green chutney	Freshly set curd and fruits	Love meal	Chana dal chaat	Lite mix veg tomato soup	Kalonji tea
Sun	Green oats smoothie	Fresh fruits	Bajra chana dal khichadi and veggies	Gur chana	Golden carrot dinner smoothie	Warm water