Lockdown Challenge: Follow This 3 Weeks Diet Plan To Shed Unwanted Kilos!

The novel coronavirus is spreading like a wildfire and the government is left with no choice but to declare a complete lockdown for 21-days to prevent the deadly virus from infecting more people in its wake. It is crucial to stay indoors and maintain social distancing during this time, however, that doesn’t mean you have to waste it watching movies or shows and gorging on processed food.

Everyone dreams to have a perfectly toned body but with the kind of lifestyle we live, it seems like a far-fetched dream. So, if you ever dreamt of having a flat belly, this is your time as you can easily follow a strict diet plan with no one to distract or tempt you. How to start and what to eat and what to avoid? Well, here’s everything you need to know about your 21 days diet plan!

P.S. This diet plan was given to me by my nutritionist in 2018 and helped me lose around 5 kgs. It will not make you feel bloated or starved. 

Count Calories

You have to follow a simple equation to lose weight- more calories out and fewer calories in. Counting calories will give you a fair idea of how many calories you are consuming and avoiding. It will not only help you track your weight loss process but will also motivate you to follow the diet plan. According to experts, a person should reduce 500 calories from his total calorie intake in the first week, and reduce 500 calories more in the next week. 

Cut Down On Refined Carbs

Refined carbs may have zero nutritional value but they pose a serious risk to health. They can cause blood sugar spikes and lead to obesity. Several studies have proven that a diet high in refined carbs leads to belly fat or abdominal obesity.

Say No To Sugar

Cut down on the refined sugar and foods containing added sugar, as they can harm our health to a much greater extent. They can not only lead to weight gain but can also cause obesity, diabetes and heart disease in the long run. So, steer away from sugar. 

Avoid Dressing And Sauce

If we are saying that you should eat salad, that doesn’t mean you have to top it up with sauces or salad dressings. These are loaded with flour, sugar and salt which will give you nothing except fat! 

Increase Fiber Intake

Consuming more dietary fiber can work wonders for weight loss. Dietary fiber is a good carb that we cannot digest and absorb. It helps in breaking down fat into short-chain fatty acids, and increase the number of good gut bacteria. According to a study, it was found that people with a greater variety of gut bacteria have a lower risk of belly fat. 

Portion Your Meals

If you thought that eating healthy won’t make you fat, you’re highly mistaken. Along with eating healthy, it is important to practice portion control as well. Eat in a small plate and fill half of your plate with veggies, one fourth with whole grains and the rest with protein.

Avoid Processed Foods

Processed foods like sausage, salami, beverages, ready-to-eat foods, packaged foods and frozen foods contain high amount of sugar and sodium. These foods are also loaded with preservatives, flavouring agents and artificial colours and have reduced nutritional value and are high in calories. 

Avoid Beverages

If you are planning to shed kilos, consuming beverages like soda, packaged juice, cold drinks, coffee or tea with crème and sugar are a big NO! These are loaded with artificial sweeteners, preservatives, and carbonated water which will only lead to weight gain.

Exercise Is A Must

You must have heard that weight loss depends on 70 per cent on your diet and 30 per cent on your workout. So, do some light weight training. You can go for a brisk walk, or climb stairs more often, or do basic cardio for 15 to 20 minutes daily. This will not only help you lose weight but will also tone your muscle and give you a more sculpted look.

Include Protein

A high-protein and low carb diet is great for weight loss. It reduces energy intake, maintains muscle mass, and prevent you from gaining weight.

Get Some Sleep!

Do you often spend your nights watching movies or shows? If yes, you need to stop it as improper sleep causes weight gain. Yes, you read it right. Several studies have shown that when people sleep less than 7-8 hours a day, they have increased levels of a hunger hormone called ghrelin and decreased level of fullness hormone, which could lead to overeating and weight gain.

Another study has shown that if a person sleeps for 5 hours a day, he consumed more carbs and gained nearly 2 pounds. 

Start Your Day With A Glass Of Honey Water

This weight loss tip isn’t difficult to follow, is it? Drinking honey water on an empty stomach is the easiest thing you can do to lose weight. This drink will not only help to cut down fat but also let your body soak up the vitamins- making your immune system stronger. 

Drink Adequate Water

You must have heard this that drinking 8 glasses of water can help you lose weight. According to the Journal of Clinical Endocrinology and Metabolism, if a person increases his water consumption by 1.5 litres a day would burn an extra 17,400 calories which means losing approx 5 pounds!

Along with these points here is a 21 days diet plan that you must follow to lose weight.

Week 1

Day 1

Breakfast:  ½ cup oatmeal with seasonal fruits and almonds

Lunch: For your lunch you can have a bowl of dalia, khichdi and curd. You can also have salad.

Evening Snacks: 1 cup seasonal fruits

Dinner: 1 bowl of dal or soup, loaded with vegetables.

Day 2

Breakfast: Sambar with 2 brown rice idlis

Lunch: Whole grain roti with mixed vegetable curry with curd

Evening Snacks: dry fruits with amla

Dinner: tofu/ chicken curry with mixed vegetables

Day 3

Breakfast: paneer sandwich with mint chutney

Lunch: whole grain chapatti with dal and curd

Evening Snacks: 1 cup seasonal fruits

Dinner: a bowl soup, or lauki sabzi

Day 4

Breakfast: Chana dal pancakes with mixed vegetables and a glass of milk

Lunch: chole curry with brown rice

Evening Snacks: An apple

Dinner: Khichdi or dalia with side salad

Day 5

Breakfast: 2 bananas, an apple and a glass of milk

Lunch: whole grain roti with vegetable sabzi

Evening Snacks: granola bar

Dinner: Rice and steamed veggies

Day 6

Breakfast: green smoothie/ coffee with egg whites

Lunch: quinoa with mixed green salad

Evening Snacks: 1 cup moong bean sprouts

Dinner: 1 cup vegetable millet or quinoa with a cup of warm skim milk with a pinch of turmeric before bed

Day 7

Breakfast: smoothie, frozen berries & dry fruits

Lunch: veg fried rice

Evening Snacks: granola bar

Dinner: 1 cup vegetable millet or quinoa with a cup of warm skim milk with a pinch of turmeric before bed

How You Will Feel By The End Of Week 1

You will lose water weight and a healthy eating habit will prevent overeating and bloating. You will drop some kilos and feel happy. But, don’t give up, you have to lose more weight! 

Don't Miss: #21DayChallenge: Follow 21 Day Rule, Adopt These Healthy Habits For A Healthy Living

Week 2

Day 1

Breakfast: ½ cup oatmeal with seasonal fruits and melon seeds

Lunch: whole grain roti with boiled vegetable curry/ brown rice with chickpea curry

Evening Snacks: an apple to maintain your sugar levels

Dinner: boiled chicken breast/ egg whites

Day 2

Breakfast: fruits salad- pineapple, oranges, kiwi or avocado with a glass of pineapple juice

Lunch: a bowl of poha

Evening Snacks: an apple

Dinner: tofu/ chicken curry with side salad

Day 3

Breakfast: 2 moong daal crêpes with a cup of green tea  and dry fruits

Lunch: roti with vegetable curry and curd

Evening Snacks: a cup of black coffee

Dinner: You can have a bowl of soup or a vegetable sandwich

Day 4

Breakfast: ½ cup of masala oats

Lunch: idli sambhar

Evening Snacks: a bowl of seasonal fruits

Dinner: a bowl of dal with side salad

Day 5

Breakfast: chana dal pancakes with a cup of black coffee

Lunch: rava dosa with sambar

Evening Snacks: dry fruits with amla

Dinner: boiled eggs without yolk

Day 6

Breakfast: brown bread toast with a glass of pineapple juice

Lunch: Large salad with rajma curry and quinoa

Evening Snacks: 1 cup moong bean sprouts

Dinner: Lentil pancakes with tofu curry

Day 7

Breakfast: 1 slice Peanut Butter-Banana Cinnamon Toast

Lunch: Brown rice with dal

Evening Snacks: A piping hot cup of green tea

Dinner: sandwich loaded with vegetables

How You Will Feel By The End Of Week 2

Of course, you will start to burn fat and weigh less. If you have any digestion, gastritis and immunity problem, it will slowly start to vanish and you will feel healthy!

Week 3

Day 1

Breakfast: 2 moong daal crêpes with a cup of green tea  and dry fruits

Lunch: whole grain roti with a bowl of vegetable curry and curd

Evening Snacks: 1 glass of coconut water

Dinner: Dal, veggies with brown rice or roti and vegetable soup

Day 2

Breakfast: 2 tbsp of peanut butter with one piece of toast and a glass of pineapple juice.

Lunch: black bean, cheese burrito and an apple

Evening Snacks: 1 granola bar

Dinner: 1 cup mushroom clear soup and a glass of warm milk before bed

Day 3

Breakfast: egg whites with a glass of orange juice

Lunch: quick lemon chicken with rice and 2 cups of broccoli

Evening Snacks: an apple

Dinner: 1 cup vegetable millet or quinoa with a cup of warm skim milk with a pinch of turmeric before bed

Day 4

Breakfast: 2 wheat and millet pancakes with 1 tbsp honey and a cup black coffee

Lunch: whole grain chapatti with a bowl of green veggies and side salad and curd

Evening Snacks: ½ plate of watermelon

Dinner: Lentil pancakes with tofu curry

Day 5

Breakfast: 2 moong daal crêpes with a cup of green tea and dry fruits

Lunch: rava dosa with sambar

Evening Snacks: an apple

Dinner: tofu/ chicken curry with side salad

Day 6

Breakfast: 2 Tbsp of peanut butter with 1 piece of whole-grain toast and 1 large grapefruit

Lunch: upma with a bowl of curd and side salad

Evening Snacks: granola bar

Dinner: Lentil pancakes with tofu curry

Day 7

Breakfast: scrambled eggs and 1 large grapefruit

Lunch: rava idli with sambar and a bowl of curd

Evening Snacks: a bowl of seasonal fruits

Dinner: tofu/ chicken curry with side salad

How You Will Feel By The End Of Week 3

Good job! You adhered to the plan and can clearly see the difference yourself. You look much slimmer, weigh much lesser and you are more active than ever before!

Do's and Don'ts

• It is always advised to do some basic exercises, this makes the diet even more effective.
• Apart from that, junk food is a strict no no as it can ruin your efforts.
• Do not skip meals as the gap leads to overeating or bloating which results in weight gain.
• Reduce sugar intake as much as you can. But if you are unable to control your cravings, have gur or honey. 

Well, we hope you follow this diet plan and remain in shape during this quarantine period. If you have any other diet plan, tell us in the comments and we will surely mention it in our articles.

Stay tuned to HerZindagi for more such articles.