While cutting carbs is essential for losing weight, it should be done in a sensible manner. Lovneet Bhullar Batra, sports nutritionist, provides a daily meal planner to achieving a leaner, meaner physique.
BREAKFAST - 8:00 am
Two egg whites, sautéed vegetables, one glass of milk/ two paneer or tofu tikkis, one glass of yoghurt smoothie.
Egg whites and paneer pack a protein punch. Yoghurt is a probiotic and aids digestion. Including protein in breakfast increases the BMR and keeps you fuller for a longer time.
SNACK - 11:00 am
A full glass of butter-milk, five whole almonds/hummus, one large cup of raw carrots and cucumber.
Hummus is made of chickpea, which is a good source of protein, and buttermilk is a natural probiotic. Adding pro-biotic foods to a protein rich diet helps keep the gut healthy.
LUNCH - 1:00 pm
One cup brown rice, one bowl paneer/ one cup grilled chicken, one bowl vegetables and one bowl of green salad.
Brown rice is low in glycemic index and helps store energy for a longer time. This meal contains good saturated fats that will keep your fuller for a longer period of time.
SNACK - 4:00 pm
Tea/coffee and sprout salad. Also keep some biscuits handy, to satisfy any sugar cravings; you can't be too careful.
Protein fills you up and regulates blood-sugar. A high-protein snack such as a sprout salad will stabilise blood-sugar levels for the rest of the day, and reduce sugary cravings.
DINNER - 7:00 pm
Chicken noodle soup and one bowl green salad / two moong dal chilla and one cup of yoghurt.
Chicken and moong dal fulfill the protein and carbohydrate requirements of your body. Adding a bowl of salad to this will keep the stomach full and provide fibre to boot.
SNACK - 10:00 pm
One glass of low fat milk with cinnamon.Alternat-ively, you can also go for two prunes and five almonds.
To fulfill carb requirements, having milk with cinnamon is recommended. This low-carb diet helps prevent a drop in blood glucose. Lactose intolerant? Go for prunes, then.