Diet Plan For Beginners: Weight Loss And Weight Gain Diet Plan | Fitelo

Rebekah Pais

Written by Rebekah Pais

Diet Plan For Beginners

Table of content

If you’re new to the health and fitness world, then today’s diet plan for beginners is a must-read article for you.

Fixing your eating habits, which many people believe to be the biggest challenge, is the first step to achieving your weight loss objectives. It takes a lifetime to establish a liking for particular meals, and frequently such foods are bad. 

Fast food, processed carbohydrates, sweet pastries, and don’t forget deep-frying. However, we eat in ways that go farther than that within our minds.

Perhaps you’re a picky eater who steers clear of green foods, or perhaps your parents’ idea of cooking was to order from the drive-thru, or perhaps you simply don’t know any difference.

It’s time to empower yourself with knowledge about healthy eating practices so that you can feel better now that you’re older and wiser.

Let’s Move On!

Diet Plan For Beginners: What Are You Missing On?

A nutritious diet can prevent diseases including type 2 diabetes, heart disease, and even some types of cancer. It is an essential component of living a healthy lifestyle.

But since every person has different health requirements, it’s crucial to consult a doctor about the best diet for you. 

For the majority of people, eating a plant-based diet high in fruits, vegetables, whole grains, and sources of protein is healthy.

To assist you in getting started, we’ve broken down the principles of healthy eating. 

1. Boost Your Fruit And Vegetable Intake

Numerous vitamins and minerals that your body needs are found in fruits and vegetables, including:

  • Fiber facilitates digestion and eases constipation.
  • Magnesium, which promotes the health of bones.
  • Potassium, which supports appropriate blood pressure maintenance. 
  • Vitamin A rich food gives glowing skin and eyes healthy and protects against infection.
  • Vitamin C helps the body absorb iron and maintains healthy skin and gums.
  • Your risk of disease can be decreased by eating fruits and vegetables. 

2. Choose Whole Grains

The entire wheat kernel is a part of whole grains. The grain’s parts each provide vital nutrients like: 

  • The outer layer of bran, which is rich in fiber and B vitamins
  • Endosperm, the inner layer that has both protein and carbs,
  • The core of the germ is composed of vitamin E, good fats, and B vitamins
  • The bran and germ are taken out of white or refined grains during processing, giving them a finer texture and longer shelf life at the expense of fiber and B vitamins.
  • While whole grains have more fiber and micronutrients and provide more health advantages, refined grains still provide protein and carbs. 

3. Eat Less Processed Food 

Processed food is food that has undergone modification, such as

  • Cooking, packaging, canning, or freezing.
  • As a result, intensively processed meals are typically heavy in calories and poor in nutrients.
  • Fortifying and storing these foods can also alter their nutritional makeup. 

Processed foods typically contain salt, sugar, and preservatives, which can have harmful impacts on your health, such as a higher risk of a heart attack. Therefore, avoiding it is a wise choice.

4. Exercise Meal Management 

When you consume meals in the prescribed serving sizes throughout the day, you are practicing portion control. Eating improper portions can have a negative effect on energy, metabolism, weight, and hormone balance. 

Keeping your portions under control takes awareness of what and how much you are consuming. A nutritious plate that consists of half fruit and vegetables, a quarter of protein-rich food, and a quarter of complete grains can be created by understanding serving sizes. 

These tips can help you comprehend serving sizes and exercise portion control:

  • For information on how much is in one serving, read the food label. Keep in mind that some foods, like cooked pasta and rice, swell up. You may determine from the label whether the serving size refers to cooked or uncooked pieces. 
  • To prevent overeating right from the bag or tub, try portioning your food beforehand into a small bowl or plate. “If you ever spoon out ice cream from the tub, chances are you consume considerably more than the prescribed serving size. Using a free-spoon method may result in eating two to three times the recommended serving size.
  • Be mindful of calorie-dense foods. For instance, nuts are particularly calorie-dense despite having healthy fat and being highly nutritive. The majority of nut labels recommend a one to two-ounce serving of roughly 30 almonds.
  • Drinks should be consumed with caution, especially caffeinated coffee and tea. Your drink has additional calories, fat, and sugar thanks to syrup, sugar, flavorings, froth, and cream. Choose the smallest size if you are in the mood for this kind of beverage. 

5. Consume Extra Healthy Fats

Fat is a crucial component of a balanced diet. These nutrients support the body’s ability to store energy and maintain metabolism. However, not all forms of fat are created equal, and some might have harmful impacts on health. 

  • Coconut oil, full-fat dairy products, and fatty meat cuts are examples of foods that contain saturated fat, which is normally solid at room temperature. Saturated fat should be ingested in moderation since it might increase blood lipid or cholesterol levels, which may increase the risk of heart disease. Keeping your daily calorie consumption of saturated fat to less than 6%.
  • At room temperature, unsaturated fat is normally liquid. Unsaturated fat can be found in foods like almonds, avocados, and olive oil, as well as fatty seafood like salmon. Your heart health may benefit from eating unsaturated fat. People who substituted unsaturated fats for 5% of their daily intake of saturated fats were less likely to develop coronary heart disease. Between 20% and 35% of total calories come from unsaturated fats. 
  • Trans fat as compared to healthy fats has since been taken out of fried and processed meals like frozen pizza, french fries, and donuts. Trans fat is nutritionally worthless and raises your risk of developing long-term diseases including heart disease.

Try Fitelo’s Weight Gain And Weight Loss Diet Plan

Being a beginner, it gets really hard to follow a fixed eating habit. Hence, Fitelo’s diet plans are customizable according to your liking. Weight management with Fitelo is super easy because it includes fun home food. We don’t count calories, however, work on providing a fun weight-loss journey. 

Diet Plan For Beginners For Weight Gain

Are you working out daily but yet can’t find any good response to your weight gain? It’s probably because you are not having a proper intake of protein and other important nutrients. Try out this sample 1 day diet plan and figure out if it works for you. If it does, which we 100% know will. Our dietitians and nutritionists will create your very own customized plan for you!

Meal 11 glass sauf and jaggery water + 3 almonds and 2 walnuts
Meal 2Peanut butter cucumber sandwich
Meal 3Any Fruit (except mango, banana, chikkoo)
Meal 4Dhuli dal with veg pulao and raita
Meal 5Banana and nut milkshake 
Meal 61 tsp nut mixture + any fresh juice (no sugar)
Meal 7Dal with multigrain roti + curd
Meal 8Chocolate pudding

Diet Plan For Beginners For Weight Loss

Does weight loss seem like mission impossible to you? No worries! Fitelo is at your rescue. Weight loss needs proper weight management that includes a good workout as well as a diet plan. Try out this sample 1 day diet plan and figure out if it works for you. If it does, which we 100% know will. Our dietitians as well as nutritionists will create your very own customized plan for you! 

Meal 1Soaked almonds + Elaichi water
Meal 2Potato Salad
Meal 3Any Fruit (except mango, banana, chikkoo)
Meal 4Bran Roti With Pumpkin Sabji
Meal 5Coconut Water or Lukewarm Lemon Water + Handful of Roasted Makhana
Meal 6Any Salad (no salt, no tomatoes)
Meal 7Moong Dal Without Tadka
Meal 8Chamomile Tea

Have You Checked Your BMI?

Did you know? Weight management and the BMI calculator go hand in hand. 

Your BMI is based on three factors: a healthy weight, dietary intake, and physical activity. If your:

  • BMI is between 25.0 and 29.9, you will find out based on these factors whether you are overweight (but not obese). 
  • Having a BMI of 30.0 to 34.9 indicates class 1 (low-risk) obesity. 
  • Having a BMI of 35.0 to 39.9 indicates class 2 (moderate-risk) obesity. 
  • Having a BMI of 40.0 or more indicates class 3 (high-risk) obesity.

Palak Weight Loss Transformation In Which She Lost 11.5 Kgs

Today we have a story to tell you of Palak’s weight loss transformation which might clear your doubts as well on how to lose weight when you are away from your hometown in India. Check it out!

Bottom Line

You can smile the next time you wondered, “How do I make a healthy diet plan?” It’s all done! Now that you have a diet plan for beginners, you are prepared. You can combine different options and even check Fitelo’s blogs and recipes. All of them are nutritious and perfect for the way of life you lead. Enjoy!

Fun Fact

Garmi se pareshan? Kuch healthy or refreshing ke chakkar mei kahi kuch unhoni na kar betho. If you think Yakult is a healthy probiotic drink then you’re completely mistaken. Usse acha healthy, natural, and chilled glass of Creamy Lassi, will work wonders for you. Have a sip today!

Frequently Asked Question

Can A Diet Plan For Beginners Help With Weight Loss?

Yes! Expert dietitians know exactly what your body needs. Hence, according to your BMI, they calculate the exact portion of protein or fiber your body would need for weight loss.

Can A Diet Plan For Beginners Help With Weight Gain?

Yes! An expert dietitian will help you with the right weight management plan that will include a fun and healthy weight gain diet plan.

Can I Lose 10kg In 1 Month Without Exercise?

Yes. You can lose 10 kg in 1 month. Focus on reducing calorie intake, eating a healthy and balanced diet, staying hydrated, getting enough sleep, and reducing stress.

Contact Us Today

We’re never leaving you hanging with doubts, queries, as well as confusing questions. We understand how all this information gets overwhelming as well as a little confusing on your way to a healthy lifestyle. Hence, you can always contact us at any time as our experts are here to guide you 24/7. Also, we will help you achieve your weight loss goals.


This blog post was written to help you to make healthy and better food choices altogether. So, be aware and take care. The important thing to consider is your health before starting a restrictive diet. Always seek advice from a doctor/dietitian before starting if you have any concerns.

Eat Healthy, Live Healthy as well as Enjoy a long happy life

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