THINKING Weight Loss Diet Chart THINK Fitelo!

Aishwarya Aneesh

Aishwarya Aneesh
Jan 2023

2 min read
weight loss diet chart

Table of content

Are you trying to lose weight and seeking a great weight-loss diet to get your perfect look and a healthy body? We have come up with some of the top weight loss diet chart that can do miraculous changes to your body. Each diet is created to assist you in achieving your immediate objective before switching to a secure, long-term weight loss plan.

Losing weight goes beyond just changing your diet. It also depends on how you live, sleep, and think. Our multidisciplinary team of dieticians, fitness trainers and coaches works jointly to understand the root cause of your weight gain and help you create long-lasting changes in your nutrition and lifestyle for better health.

There are two essential elements to weight loss. The first step is to identify a strategy that is effective for you personally, one that makes you feel good and keeps you motivated. The second is to take your time because sustained weight loss occurs gradually but steadily.

Make sure you are very clear about your goals before beginning your attempt. To reach a healthy weight, ask yourself: “How much weight loss do I need?” After that, make lifestyle changes and set attainable personal goals for yourself in order to gradually lose weight and keep it off. To increase your chances of success, be ready to modify your lifestyle as required.

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Weight Loss Diet VS Fat Loss

Weight loss is the reduction in body mass brought on by any of the body’s components fat, muscle, water, and more. Other factors, such as bone mineral or glycogen storage, can also contribute to weight loss.

For those who follow low-carb diets, glycogen storage can be especially important. It’s common to confuse “weight loss” with “fat loss .”The impact on the body and health is different, though.

It’s common for people to weigh themselves on a scale while they’re trying to lose weight. This does not reveal how much fat they have shed. It merely indicates how much weight they have lost. Knowing body composition and how it affects health is useful because decreasing fat has more benefits than shedding water or muscle.

Body Composition

The term “body composition” indicates the body’s proportions of fat, water, bone, muscle, skin, and other lean tissues.

You can learn more about your health by understanding your body’s composition. Body composition is essential as it measures your fitness and general health by calculating your body fat percentage. Your bathroom scale cannot distinguish between how much of your weight is made up of muscle and how much is fat. But measurements of body composition can.

A higher level of health is typically indicated by less body fat and more muscle.

Body Fat: What Is It?

All of the fat is stored in your body as body fat. There are two types of body fat:

  • Subcutaneous Fat: It’s a layer of fat beneath your skin. It shields and protects your body.
  • Visceral fat: This is the fat that protects and conceals the internal organs in your abdomen.

Fat not only insulates and protects your body but also produces some hormones, transports fat-soluble vitamins, and acts as a building block for cell membranes.

Body Mass Index and Body Composition

Body mass index (BMI) and body composition measure body fatness. However, the techniques used to calculate body composition and BMI are different.

The percentage of your body weight that is made up of fat is known as your body fat percentage. Various factors, such as your sex, age, level of fitness, and lifestyle influence your body fat percentage.

Health practitioners have long used the BMI health calculator to determine an individual’s health and body fat. Your height and weight are compared in a mathematical formula.

BMI = (weight in Kgs)/(height squared) X 703 

The Centers for Disease Control and Prevention provided this BMI table (CDC).

  • Weight under 18.5 = Underweight
  • 18.5 to 24.9 = Healthy weight
  • 25.0 and 29.9 = Overweight
  • 30 or more = Obesity

How to Measure Body Composition

There are various methods for calculating body composition. To determine the proportion of your weight that is made up of muscle and fat, you’ll need more than just a bathroom scale and calculator.

Biological Electrical Impedance

Bioelectrical impedance devices can determine your body composition by measuring your body’s resistance to a weak electric current.

The resistance of muscles to an electric current is lower than that of fat.

Skinfold Measurements

It requires specialized calipers to quantify the skinfold, or subcutaneous fat, on various body areas. Skinfold measures are a quick and convenient way for fitness instructors to determine body fat.

Dexa Scan

The dual-energy X-ray absorptiometry scan, or DEXA scan, measures bone, muscle, and body fat using a low-level X-ray.

Hydrostatic Weighing

In order to measure body composition, hydrostatic weighing entails complete submersion in a water tank. A person with a higher lean body mass weighs heavier underwater because fat floats and muscle sinks.

Bod Pod

Bod pod is similar to hydrostatic weighing but measures body composition using air displacement rather than water displacement.

In this test, your body weight and volume are used to calculate your body composition as you sit inside an egg-shaped chamber.

Understanding The Science Behind Weight Loss Diet

Caloric intake and expenditure play a key role in weight loss and weight gain. Simply put, you gain weight when you eat more calories than you burn and lose weight when you eat fewer calories than you burn.

All you have to do to lose those excess pounds is eat within your calorie limit and exercise as much as you need to. Experts advised using a combination of the two because it works best.

By registering on Fitelo, you can obtain your daily caloric intake or how many calories to burn depending on your lifestyle and food choices.

Metabolism And Weight Loss Diets: How You Burn Your Calorie

You can lose weight if you know what to do, regardless of how quickly or slowly your metabolism works. Do you know what “metabolism” actually means? 

The metabolic process refers to how the body transforms food and water into energy. The body uses oxygen and calories from food and drinks to create the energy it needs for this activity.

Even when at rest, a body needs the energy to function. This includes maintaining an even hormone balance, breathing, pumping blood throughout the body, and cell growth and repair. Basal metabolic rate, often known as basal metabolism, measures how many calories a body burns while at rest.

Muscle mass is the main factor that determines the basal metabolic rate. They are also influenced by the following:

  • Body Composition
  • Age
  • Sex

Two more factors that affect how many calories a body burns per day, in addition to the base metabolic rate, are

Weight Loss Mechanism

Calories are burned during digestion, absorption, movement, and food storage. Food digestion and nutrient absorption use about 10% of total calories consumed. The body’s remaining calories each day can be attributed to any activity, including playing tennis, going to the store, or chasing the dog.

Non-exercise Activity Thermogenesis is any daily activity that isn’t exercise (NEAT). This includes walking through the residence. It also includes tasks like housework and gardening, as well as fidgeting. About 100 to 800 calories per day are linked to NEAT.

Rarely can a medical condition cause metabolic slowdown to lead to substantial weight gain. Cushing syndrome and hypothyroidism, which is an underactive thyroid gland, are two conditions that might make you gain weight. These conditions are rare.

The causes of weight increase are numerous. These most likely include heredity, hormones, food, and lifestyle factors like stress, sleep, and physical activity. If you consume more calories than you expend or burn fewer calories than you consume, you will gain weight.

Some people are able to shed pounds more rapidly and effortlessly than others. But everyone loses weight by burning more calories than they consume. In the end, calories matter. Reduce your calorie intake or increase your physical activity levels to lose weight.

Water Weight

In most cases, water makes up between 50 and 70 percent of a person’s entire body weight. Any additional water the body carries is referred to as “water weight.”

It is impossible to lose weight safely by drinking less water, however. Contrarily, consuming more water can improve a person’s ability to shed weight.

Water aids in the movement of proteins and carbs through the bloodstream so the body can metabolize them.

Some Safe Steps To Reduce Water Weight

  • To lose water weight, cut back on your salt intake. In order to maintain the right salt-to-water ratio, the body may retain too much water if there is too much sodium.
  • Drink more water. Water helps the kidneys work better by enabling the body to flush out extra water and sodium.
  • Limit your carbohydrate consumption. Reducing your carb intake can help you quickly use up your glycogen reserves, which will also help you lose water weight.
  • Natural treatments for fluid retention include magnesium oxide and vitamin B-6. These vitamins help the kidneys cleanse the body of extra salt and water.
  • Through exercise, the body can sweat out excess water. Water weight consequently drops right away after exercise.
  • Water pills can help with mild fluid retention, as a doctor recommends. These drugs have a diuretic effect, which increases urination. Urination is the body’s method of removing excess salt and water. Water pills shouldn’t be used over an extended period of time.

Weight Loss Or Fat Loss: What Should You Aim For?

When a person loses weight, their fat, muscle, and water levels also drop in the body. As a result, lean body mass can decline, which might not be suitable for your health.

The following are the detrimental health effects of a loss of lean body mass.

  • Decreased Metabolism
  • A decline in Neuromuscular Function
  • Tiredness
  • Effects on mental health
  • Increased risk of injury
  • Regaining fat mass

The experts advise that keeping lean body mass while lowering fat mass sustainably is much more crucial than losing weight in general.

How To Identify Fat Loss From Weight Loss

Health practitioners use anthropometric instruments to calculate body fat. Every single approach is not a reliable source, and many measuring techniques are expensive, difficult, or incorrect. In fact, there are fat loss diet plans for females and males separately.

There are numerous methods for calculating fat loss. Some are mentioned below.

  • Body fat scales calculate a person’s body fat percentage using bio-impedance and can also be used to monitor fat loss.
  • Calipers can measure fat in certain places, such as the abdomen, by pinching the skin. They can be tricky to utilize correctly, however.
  • tape measure can be used to monitor where someone is losing weight. However, it does not clarify whether the inches decreased due to fat loss.
  • Health practitioners use the Body Mass Index (BMI) as an anthropometric index to categorize a person’s weight. If BMI drops, a person can be shedding lean body mass and body fat.
  •  Waist-to-hip ratio or Waist circumference are measurements that may be taken with a tape measure and may be used to track belly fat.

What Is Healthy Weight To Aim For

Since weight changes with body size, there is no such thing as an “ideal” body weight. The appropriate weight range for you will depend on your height, body type, and body fat distribution, which vary from person to person.

Body fat makes up a portion of your body weight. Because excess body fat is associated with chronic low-grade inflammation, research suggests that maintaining a healthy body fat level reduces the chance of developing diseases. Type 2 diabetes, heart disease, Alzheimer’s disease, and other illnesses are linked to this inflammation. However, being extremely lean can also be detrimental and raise your risk of illness and premature death.

Experts have established that adults should try maintaining body fat levels within a specific percentage range. Even fit people make health mistakes when it comes to weight loss.

According to studies, women between the ages of 21 and 39 who are in the “normal” weight range should have a body fat percentage of 21-32%, while men in the same age group should have a body fat percentage of 8-20%.

Remember that optimum body fat ranges depend on sex, race, and age.

Causes Of Weight Gain

Numerous factors contribute to weight gain, including some drugs (corticosteroids, beta-blockers, antipsychotics, and insulin), pregnancy, persistent stress, persistently poor sleep, an abundance of calories consumed, and inadequate exercise.

Maintaining a stable weight and preventing rapid weight gain over time is advantageous, which is closely linked to health hazards. Some causes of weight gain are

Diet –  Your food’s quantity and nutritional value significantly impact your weight.

Genes –  Some people are genetically susceptible to gaining weight more rapidly than others or accumulating belly fat. However, studies show that adopting healthy lifestyle behaviors like having a balanced diet, exercising regularly, and forgoing bad habits like drinking soda will help prevent the genetic predisposition to risk for Obesity.

Lack Of Activity –  Numerous health advantages of exercise include a decreased risk of chronic diseases, including heart disease and some types of cancer. For healthy weight management, physical activity is essential.

Stress –  Chronic stress can cause bad eating habits, including cravings for highly processed snacks or sweets as “comfort” foods. A lack of motivation to prepare balanced meals or even forgetting to eat, and sleep disruptions that might encourage greater reliance on coffee or high-calorie sugary snacks as energy boosters.

Inadequate Sleep –  According to research, a person’s weight and amount of sleep may be related. Children and adults who don’t get enough sleep typically weigh heavier than those who do.

Diet Plan For Weight Loss: What Is It?

Do you immediately picture a painful weight-loss plan when you hear the word “diet”?

If it happened, you’re not the only one. Take the term “diet,” for instance, frequently used in marketing food products to represent calorie-free items like diet soda.

But this word can also mean something else. Diet can also refer to the food and beverages a person consumes daily and the emotional and physical conditions associated with eating. A “healthy” diet is just one aspect of nutrition. Nourishing oneself on other levels is also important. It involves interactions with loved ones, close friends, the environment, our bodies, our neighborhood, and the rest of the world.

Is Weight Loss Possible With Diet Alone

Dietary modifications alone can result in weight loss. In order to achieve this, you must generate a calorie deficit, which is achieved by consuming fewer calories daily than you expend.

For instance:

2,500 calories per day are the average amount you consume, maintaining a calorie surplus (you take in more calories than you burn).

You produce a calorie deficit by cutting your daily calorie consumption by a few hundred.

You’re more likely to lose weight soon the more calories you eliminate from your diet. However, restricting calories significantly is unhealthy and will not support your long-term efforts to maintain and control your weight. Low-calorie diets may cause your body to change to compensate for them, like causing.

  • Increased appetite
  • Muscular mass loss
  • Reduction in the daily calories your body burns

This makes it more challenging to keep weight off in the long run. Further, to avoid these adverse effects and promote a more long-lasting weight loss method, doctors advise making smaller cuts in calorie intake.

Balanced Diet And Their Importance

A balanced diet includes all of the nutrients that the body needs. A well-balanced diet must consist of carbohydrates, fats, vitamins, minerals, proteins, fiber, and water, among other things.  

A healthy diet makes your immune system stronger, satisfies the nutritional requirements of your body’s processes, prevents diseases linked to a bad lifestyle, such as diabetes and hypertension and increases bone density, and helps maintain muscle mass.

7 Important Components of a Balanced Diet

These are the most important components of a healthy balanced diet.

Weight Loss Diet Chart


Your diet should consist of between 50 and 60 percent of carbohydrates, which give you energy. You shouldn’t treat all carbohydrates similarly, even though they comprise a large portion of your diet.

Healthy carbohydrate sources include

  • Whole grains like quinoa and oats
  • Legumes
  • Millets such as ragi, bajra, and barley
  • Vegetable


Protein aids in the growth of your skin, hair, and muscles. It needs to make up 10% to 12% of your diet.

Protein-rich foods include

  • Soyabean, beans, and legumes
  • Poultry – Chicken and turkey
  • Seafood – Fish, prawn, crab, and lobster
  • Lean Meat – Lamb, Beef, and Pork
  • Greek Yoghurt
  • Eggs
  • Nuts and seeds


The idea that fats are unhealthy for you is false. It would be preferable if you picked healthy fats because they aid in the absorption of ADE&K and help keep your body temperature stable.

Sources of good fat include

  • Nuts and seeds
  • Avocados
  • Extra virgin olive oil
  • Vitamins
  • Dark Chocolate
  • Fatty Fish


Even though there are 13 necessary vitamins, you should focus on getting enough of the A, C, B, and D vitamins.

Vitamins can be obtained from

  • Vegetables
  • Fruits
  • Poultry
  • Nuts and seeds


It encourages the growth of organs and aid in releasing energy from the food you consume. Minerals like iron, calcium, potassium, iodine, and sodium are necessary.

Resources for minerals include:

  • Beans
  • Nuts and seeds
  • Cereals
  • Fish
  • Meat


Fiber supports healthy digestion, lowers cholesterol, and regulates blood sugar levels.

Sources of fiber include

  • Brown rice, Quinoa, Dahlia, and Oats
  • Beans
  • Whole grains
  • Seeds & nuts
  • Water: You should drink eight glasses of water daily because it hydrates your body and several other bodily functions.

Foods To Stay Away While Following Weight Loss Diet Chart

To live a healthy life, avoid the following foods:

  • Red meat
  • Refined grains, including maida, white bread, sewain, noodles, and spaghetti
  • Trans fat, cheese, and butter
  • Pastry
  • Excess sugar
  • Packaged/ processed food

Calorie Requirement And Factors Affecting It

How many calories you should consume depends on whether you’re attempting to gain, lose, or maintain your current weight. Multiply your current weight by 15 if you’re moderately active or by 13 if you’re not to obtain an idea of the total number of calories you should consume each day.

Our daily calorie requirements depend on a variety of factors, such as

1. Physical activity

The amount of energy needed for different types of physical exercise varies. The more active we are, the more energy we need.

2. Body weight

The size of the body expands as the number of cells increases. A person with a larger physical size will have a higher calorie need because every cell needs the energy to operate properly and remain alive.

3. Age

Due to their rapid growth and high metabolic rates, children and teenagers require more energy than adults. As they age, adults stop developing and experience a decline in metabolic rate.

4. Sex 

Males often have larger energy needs than females of the same age and health status.

5. Physical well-being

People who are ill require more energy to fend off illnesses and restore their damaged tissues. This does not, however, mean that people who are sick must consume food that is high in calories.

6. Genetic Blueprint

The amount of calories your body requires to function is partially determined by the metabolic rate you inherit from your family, and you are powerless to modify this. You can burn calories quickly or slowly, depending on whether you have an inherited metabolic disorder, particularly one that affects your thyroid. A thyroid condition can derail even the best weight-loss plans. 

7. Local weather or temperature

Our calorie needs rise because more energy is required to restore the heat lost to the cooler surroundings when cold outside.

12 Habits That Do’s Miracle To Weight Loss Journey

Making simple adjustments, you can live with forever is the key to weight loss. You’ll start to realize how these small changes can add up to significant calorie savings and weight loss as you start incorporating them into your daily routine. Therefore, here are my top 10 suggestions to assist you in achieving your weight loss goals.

1. Don’t Skip Breakfast, Please

You won’t lose weight by skipping breakfast. You may wind up snacking more during the day because you feel hungry and miss out on important nutrients.

2. Consume Regular Meals

To burn calories more quickly during the day, eat frequently. Additionally, it lessens the desire to snack on foods high in sugar and fat.

3. Take A Lot Of Fruits And Veggies.

Fruits and vegetables are low in calories and fat and high in fiber, three essential elements for efficient weight loss.

They are also loaded with vitamins and minerals. Add vegetable protein rich foods to your diet.

4. Increase Activity

The secret to weight loss and weight maintenance is exercise. Along with many other health benefits, exercise can help you burn the additional calories your diet cannot help you minimize.

5. Stay Hydrated

Sometimes people mistake hunger for thirst. When you actually need a glass of water, you risk consuming unnecessary calories.

6. Consume High-Fiber Food

Eating foods high in fiber is ideal for weight loss because it can help you feel satisfied. Fiber is only found in meals that come from plants, including fruit and vegetables, oats, wholegrain bread, brown rice, pasta, beans, peas, and lentils.

7. Examine Food Labeling

If you know how to read food labels, you can select healthier selections. Make use of the calorie information to see how a specific food fits your daily calorie allocation on the weight loss plan.

8. Utilize A Smaller Plate

You can help yourself consume fewer portions by using smaller plates. To gradually get used to eating smaller portions without feeling hungry, use smaller plates with small quantities of food. Eat slowly and stop when you are satisfied because it takes the stomach 20 minutes to signal the brain that it is full.

9. Don’t Forbid Food

Don’t eliminate any items from your diet, especially your favorites. Food restrictions will increase your desire for them. As long as you stick to your daily calorie limit, there is no reason why you cannot delight in the occasional pleasure.

10. Avoid Junk Foods

Storing junk food, such as chocolate, cookies, crisps, and sugary fizzy beverages, around the house will make you more tempted. Likewise, choose fruit, unsalted rice cakes, oat cakes, unsalted or unsweetened popcorn, and fruit juice to replace unhealthy snacks.

11. Consume Less Alcohol

A regular glass of wine may contain as many calories as a chocolate bar. Drinking too much alcohol over time can easily result in weight gain.

12. Make A Meal Plan

Plan your meals for the entire week, being careful to stay under your daily calorie allowance for breakfast, lunch, dinner, and snacks. A weekly grocery list could be helpful.

Different Types Of Diet Plan For Weight Loss

“The greatest wealth is health,” the saying goes. The truth is that we only focus on or appreciate health if we face serious circumstances.

Let’s take a step to understand the connection between our body and the food we consume rather than waiting for an illness to highlight the importance of a balanced healthy diet.

Everybody has a different body type that reacts differently to every diet plan. Suppose you cannot lose weight with online diet plans, consult a healthcare expert. Therefore, we advise Fitelo or any other health expert platform to receive your tailored weight reduction diet to experience a true transformation in reality.

Consistent, long-term healthy changes must be made to one’s diet, exercise routine, and way of life for weight loss to be effective.

The various kinds of diets for losing weight like low- Carb diets, Mediterranean diets, Paleo diets, DASH diets, GM diets, Blood type diets, Intermittent fasting, Dukan diet, and a lot more.

How To Choose The Ideal Weight Loss Diet Chart

Before beginning a weight loss diet plan, the following measures should always be followed. As lots of diet plans are available, you will need clarification. There are no major differences between the weight loss diet plan for women and the weight loss diet plan for men.

Consult your Healthcare Expert:

Your dieticians can make dietary recommendations for you while considering your medical history, current medications, and overall health.

Pick one that fits your lifestyle:

Everybody has a unique set of preferences and weight loss objectives. Make sure the diet program you select supports your main goals and is realistic and practical.

Go For A Nutrient-Dense Option:

Your diet should be full of vitamins, minerals, and calories to keep you going. Do not follow a diet that mainly includes supplements and fillers.

Get Active:

For any diet plan to be successful over the long term, it must be combined with regular physical activity.

10 Amazing Weight Loss Diet Charts Revealed

I have listed 10 Amazing Indian weight loss diet plan which can bring positive results. Let your weight loss transformation start from here. Further, for unique customized weight loss plans according to your likes and dislikes contact Fitelo.

7 Days Weight Loss Diet Chart For Male

Male weight loss diets are recommended for boosting your immunity and aiding in weight loss and overall well-being. This detailed diet chart will give you a clear picture of what to take on your 7 days of the weight loss diet chart.

Male plan - Day  1
Male plan - Day  2
Male plan - Day 3
Male plan - Day 4
Male plan - Day 5
Male weight loss diet chart - Day 6
Male weight loss diet chart - Day 7

Liquid Weight Loss Diet Chart

Liquid diets are just amazing among the other easy weight loss diets, as they contain few calories. You can just enjoy drinking your meal. Follow this 7days liquid diet for weight loss to see remarkable changes in just a week.

Obesity Weight Loss Diet Chart

Indeed, obesity is a growing health risk. Also, being overweight is proven to have adverse effects on one’s quality of life and contribute to the onset of several chronic diseases, including Type 2 diabetes, high cholesterol, heart disease, and others. In short, to combat obesity effectively, we must understand how to maintain a healthy diet and alter our lifestyles.

Indian Weight Loss Diet Chart

This diet is specially crafted for Indians. We have given you a 7 days diet chart which is loaded with spices and herbs to satisfy your versatile taste buds.

PCOS Diet Chart For Weight Loss

A “PCOS” diet is essentially a “Hormone-Friendly” diet. Since metabolism and reproductive health are so strongly correlated with nutrition and lifestyle, these factors are the foundation of PCOS management. Given that insulin resistance plays a significant role in this syndrome, adopting a lifestyle that reduces it is particularly beneficial. Indeed, PCOS affects pregnancy.

Rapid Weight Loss Diet Chart

The 1500-calorie diet plan helps to lose weight fast. Further, if you want a quick makeover for your wedding or office party, or any get-together – You can take benefit of this diet.

Ultimate Gym Diet Plan

Are you a gym enthusiast looking for a perfect diet plan to go along with your workout routine? Then, this is for you. We have given you a meal plan for both before and after your workout routine

Vegetarian Diet Chart For Weight Loss

A vegetarian diet offers a number of health advantages, including better digestion and faster weight loss. This 7 days diet plan is loaded with protein and rich veggies. Following this diet will also help you to regulate your blood sugar level.

Vegan Weight Loss Diet Chart

In fact, veganism is strictly getting popular and people are completely switching from dairy products to purely plant-based meals. Also, this diet is for you if you have turned VEGAN!

Calorie Deficit Weight Loss Diet Chart

A calorie-deficit diet is one in which we consume fewer calories each day or each week than are necessary to maintain our current weight. When we cut calories from our diet, we lose weight more quickly and are more likely to succeed in our weight loss objectives.

Exercise Or Diet: Which Is Essential

We have been told for far too long that exercise is essential for weight loss. For instance, the ‘calories in and calories out’ philosophy pushes the idea that we must continually burn off the calories we consume and that the more we exercise and sweat, the more weight we lose. But, the truth is that weight loss with exercise alone is essentially worthless.

We only spend a small percentage of our total energy during intense workouts. Why does this matter? Increasing the number of workouts does not necessarily result in greater weight loss; unfortunately, spending a lot of time at the gym might not produce better outcomes.

No one solution works for everyone regarding weight gain and loss because they are complicated processes involving various variables like genetics, lifestyle, environmental signals, diet components, etc.

Diet is, therefore, the most crucial factor in healthy weight loss. What and how much we eat affects how much weight we lose. Unfortunately, nations like the US and even India—known for its diet high in carbohydrates are home to alarmingly rising obesity rates. Likewise, fitness centers, gym instructors, and exercise apps keep expanding and promoting the myth that exercising away weight reduction is possible. Actually, we are eating more than ever before, and if we don’t change this, we’ll keep being trapped in the vicious cycle of eating more and exercising more, never actually reaching a state of health.

Should We Discard Exercise, Then?

No, exercise promotes a healthy weight, a strong heart, and a positive mind. However, when it comes to losing weight, dietary modifications play a major role. There are many advantages to exercising, but one of them is not true weight loss.

Therefore, it is advisable to make sensible dietary changes, such as reducing the intake of refined carbohydrates, cutting back on sugar, and boosting the consumption of fruits and vegetables if you’re trying to lose weight and produce that crucial calorie deficit. At last, the only way to lose those excess pounds and begin the path to health is to alter what and how much we eat.

Health Consequence Of Being Overweight

Obesity is a chronic illness that occurs when your body mass index (BMI) is 30 or greater. Due to this condition, you run the chance of contracting illnesses various illnesses. These conditions are not present in every obese person. You’re risk increases if you have a family history of one of these disorders.

Seven Ailments Related To Obesity

Type 2 Diabetes

Obese people are approximately 6 times more likely to have high blood sugar. Therefore, treatments for type 2 diabetes that encourage weight loss and increased physical activity can improve blood sugar level control.

Gallbladder Disease

Gallstones and gallbladder disease are more prevalent in obese people.

Contrary to popular belief, losing weight can actually increase your risk of developing gallstones, especially if the weight reduction is sudden or substantial.

Stroke and Cardiac Problems

Obesity increases your risk of having high cholesterol and blood pressure. Either of those disorders increases heart disease or stroke risk.


Gout is an inflammatory disease that develops when your blood uric acid level is too high. The excess uric acid may crystallize into painful deposits in the joints. Obese people are more likely to develop gout. Most important, insulin resistance may be connected to this. 


Accordingly, obesity has been related to cancers of the kidney, esophagus, endometrium (the lining of the uterus), colon, and breast (after menopause). Additionally, several researchers have found connections between obesity and pancreatic, ovarian, and gallbladder cancers. 


The knee, hip, or back are the most typical joints affected by osteoarthritis. Furthermore, having more weight puts additional strain on these joints and corrodes the cartilage, which normally protects them by cushioning the joints. Losing weight can reduce strains.

Sleep Apnea

Obstructive sleep apnea is a respiratory disorder that is associated with obesity. A narrowing of the airway characterizes it as you sleep. Obstructive sleep apnea can be a risk factor for those with a higher BMI. 

A person with sleep apnea may find it difficult to breathe at night, snort loudly, and briefly cease breathing while they are asleep. In addition to increasing the risk of heart disease and stroke, sleep apnea may cause daytime tiredness. Surely, losing weight helps with sleep apnea.

Foods To Include & Avoid In Weight Loss Diet Chart

11 best and worst foods to include and avoid when you are on a weight loss diet are:


Guilt Free Foods To Add To Weight Loss Diet Chart

You have several healthy options to choose from, whether you want to break your afternoon sweets habit or need a snack to hold you over until your next meal. In fact, guilt-free foods are low in calories, full of nutrients that keep you healthy, and high in fiber that makes you feel fuller for longer. Likewise, the nourishment your body need can be found in foods like unripe banana and carrots without the added fat and calories that make you feel guilty.

Likewise, any food or drink that has 20 calories or less per serving can be added to the weight loss diet chart. Therefore, limit their intake to 2-3 servings per day. With this in mind, some of the guilt-free foods to snack on are

  • Blueberries
  • Lemon
  • Broth
  • Vinegar
  • Baby Carrots
  • Dried Fruits
  • Tea
  • Garlic

Empty Calorie Foods To Avoid In A Weight Loss Diet Chart

Specifically, modern meals and beverages frequently have empty calories. Further, these are caloric intakes from foods with little or no nutritional value. Foods and drinks are referred to as having “empty calories” if they are high in calories but lack substantial nutrients. The majority of them include foods and beverages with little nutritional value but significant levels of sugar, fat, or alcohol.

For instance, some of the foods high in empty calories are

  • Desserts are made with carbohydrates, including cakes, cookies, doughnuts, muffins, granola bars, and more.
  • Sugary beverages, such as fruit juice, soda, and energy drinks
  • Hard candies, chocolate bars, and candy bars
  • Several types of meat, such as bacon, sausages, and hotdogs
  • Foods with added fats include butter and ice cream
  • Processed oils, including canola and soybean oil
  • Condiments like barbeque sauce and ketchup
  • Fast food, such as pizza, burgers, and wraps
  • Alcohol

Healthy Drinks To Add To A Weight Loss Diet Chart

Just imagine, how boring a diet can look without some delicious drinks in it. So, we have come up with some low-calorie drinks which cool up your weight loss journey.

1. Morning Detox Drinks For Weight Loss

These drinks can do wonders for your body if consumed in the right quantity, especially in the morning.

2. Juicy Recipes For Weight Loss

How can you say no to these tasty fruity juices, they are not only nutritious but also helps to shed those pounds you wish for.

3. Fat Burning Drinks

Whether you want to get in shape or maintain your current weight, these fat-burning drink is all you need. Further, these amazing drinks have added advantages to your weight loss diet.

4. Miracle Weight Loss Drink

Have you had a drink made of fruits, veggies, and spices before? Yes! Am talking about this magic drink. Surely, it will melt your fat like how a candle melts.

5. Barley Drink For Weight Loss

The barley water recipe is another miracle drink that burns calories and helps in weight loss. They also have other benefits like preventing headaches, gallstones, and lower blood pressure. A must-try.

Weight Loss Tips

A few natural ways to aid weight loss include consuming more green tea, cutting out processed meals, and taking probiotics. In addition, follow the below advice for healthy weight loss.

  • Utilize fat-free cooking techniques like baking, grilling, boiling, poaching, roasting, broiling, steaming, or microwaving. Prevent frying.
  • Eat mindfully and on smaller plates. Avoid binge eating. 
  • Indeed, eat only carbohydrates that have fiber associated with them.
  • Instead of concentrating on your weight, concentrate on healthy activities.
  • Spend your calories sensibly today by making plans for tomorrow’s supper.
  • Pick healthy fats like nuts.  Eat more protein and fiber rich foods. Increase your protein consumption.
  • Eat slowly, you can set an alarm. Avoid stressful eating.
  • Further, stay hydrated and drink plenty of water.
  • 3 hours of exercise a week is recommended, with at least 30 minutes per day.
  • Avoid abruptly cutting down too many calories. You can include fat burning foods in your meals.

Spices To Boost Weight Loss

There is no denying that what you eat greatly impacts how much weight you lose. In fact, numerous herbs and spices have been demonstrated to reduce cravings, increase fat burning, and aid in weight loss. The following list includes some wonderful spices. Also, it doesn’t go without saying that what you put on your plate greatly impacts your ability to lose weight.

Spices have potent flavors, yet they don’t add a lot of calories to our diet. It’s because we only utilize them occasionally. However, some spices are high in protein, lipids, and carbohydrates. Significant levels of calcium, magnesium, and iron can be found in spices. The majority of spices also boost the body’s absorption of nutrients and have antioxidant properties. They also contain phenolic substances like flavonoids.

The following list includes some wonderful spices.


Cinnamon has a number of anti-inflammatory and antioxidant chemicals. Cinnamon’s capacity to promote weight loss is perhaps its most well-known quality. Natural appetite-suppressing properties exist in cinnamon.


The fiber included in fenugreek helps to control cravings for eating. Fiber also makes you feel full, which prevents overeating. Additionally, it aids in food absorption and digestion.

Cayenne Pepper

Cayenne pepper is a chili pepper widely used to add a hot kick of flavor to numerous dishes. This fiery spice reduces hunger and is easily digested by the stomach. The cayenne pepper’s active ingredient aids in lowering harmful cholesterol, which improves heart health.

Black pepper 

Black pepper can be used for much more than just seasoning food. For instance, the chemical piperine, which is included in black pepper, enhances metabolism and decreases body fat storage. As a result, obesity can be successfully avoided.


It’s one of the best spices for losing weight. This herb can aid in enhancing digestion and metabolism. The herb has antimicrobial, anticonvulsant, and antioxidant properties. Antioxidants, which are essential for weight loss and overall health, are abundant in ashwagandha. They increase metabolic rate, lessen inflammation, and help the body burn stored fat.


The well-known immunity-booster turmeric herb can also help with weight loss. It also possesses a number of fat-burning characteristics. It facilitates digestion and burns fat effectively. Additionally, it contains a compound called curcumin, which helps to raise body temperature and so aids in boosting metabolic rate.


This spice has a pungent flavor and can also help you lose weight. Also, it assists with fat burning by increasing body heat.

Garlic is crucial for boosting energy levels, which aids in calorie burning and fitness maintenance. Garlic is also widely known for its ability to decrease hunger. Keeping you full for a long time stops you from overeating.


It increases metabolism and promotes fat burning by acting as a diuretic and digestive stimulant. Consequently, a tablespoon of this flavorful spice can aid with weight loss. By avoiding indigestion, constipation, and water retention, cardamom aids in weight loss.


Fennel, often called saunf, has natural diuretic and appetite-suppressant properties. Vitamins A, C, and D are abundant in them. It has a number of antioxidant qualities that benefit intestinal health. Weight loss and a healthy digestive system are two natural outcomes of improved digestion.

Success Stories For Your Inspiration

Fitelo doesn’t focus on short cures but rather on achieving optimal fitness because every person’s body is unique so there wouldn’t be bouncebacks. Also, we provide customized weight loss diet charts.

Above all, we have changed thousands of lives by offering diet plans of homemade foods and taking into account our client’s problems, preferences, likes, and dislikes. Furthermore, we have enlisted the fat to fit the transformations of our clients. Let’s have a look.

How To Stay Motivated On Your Weight Loss Diet

In particular, it is often tough to begin and maintain a healthy weight loss plan.

Also, people frequently struggle with motivation to start something or to continue it. You can actively work to increase your motivation, which is a good thing. Therefore, I have provided some tips below to help you stay motivated throughout your weight loss program.

  • Determine Your Weight Loss Goals
  • Set reasonable expectations
  • Choose a strategy that suits your lifestyle
  • Maintain a weight loss diary
  • Be positive and make a strong commitment
  • Once in a while, you can take a cheat meal
  • Learn to respect and cherish your body
  • Find a workout you like
  • Get expert assistance when you need it

No Miracle Bullet To Weight Loss

Never turns to dietary supplements to aid in calorie burning or weight loss. The majority of the time, products that make claims about accelerating metabolism fall short. In fact, some have negative side effects. Besides, dietary supplements are not effective or safe.

There is no quick way to shed pounds. The 2020-2025 Dietary Guidelines for Americans advise consuming 500 to 750 fewer calories per day to lose 1 to 1.5 pounds (0.5 to 0.7 kilograms) per week. In addition, you can also indulge in some physical activity to reach your weight-loss goals more quickly and keep the weight off.

Further, consult a certified dietitian or a healthcare expert who can assist you in your weight loss journey. That’s what we do at Fitelo. Above all, we have more than 35000+ happy clients who are emphasizing their success stories.

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Frequently Asked Questions

What Should The Optimal Body Weight Loss Be In Order To Prevent Tiredness And Weakness?

The optimal body weight loss varies for individuals but generally, a gradual and steady weight loss of 0.5-1 kg per week is recommended to prevent tiredness and weakness. It’s important to focus on a balanced diet and incorporate regular exercise to ensure a sustainable and healthy weight loss journey.

Which Diet Is Most Effective For Losing Weight?

There is no one-size-fits-all answer to the most effective diet for weight loss as it depends on individual preferences and needs. However, diets that emphasize a balanced intake of whole foods, portion control, and a calorie deficit are generally effective. It’s crucial to choose a diet that is sustainable and suits your lifestyle.

What Foods Help Burn Belly Fat?

While no single food can specifically target belly fat, certain foods can support overall weight loss, including belly fat reduction. These include fiber-rich foods like fruits, vegetables, whole grains, lean proteins, and healthy fats. Additionally, reducing refined carbohydrates, sugary drinks, and processed foods can help promote belly fat loss.

What Helps Lose Weight Fastest?

Rapid weight loss is not necessarily healthy or sustainable. Gradual weight loss of 0.5-1 kg per week is generally considered a safe and effective pace. Focus on creating a calorie deficit through a balanced diet and regular exercise to support healthy weight loss and long-term weight management.

Should I Drink More Water To Lose Weight?

The recommended daily water intake for weight loss varies, but a general guideline is to drink at least 8 cups (64 ounces or about 2 liters) of water per day. Staying hydrated can support metabolism, aid digestion, and help control appetite, promoting weight loss efforts.

Which Fruit Is Best To Include In A Weight Loss Diet Chart?

Berries, such as strawberries, blueberries, and raspberries, are excellent choices to include in a weight loss diet chart. They are low in calories, high in fiber, and packed with antioxidants, which can aid weight loss and provide various health benefits.

Which Vegetables Should Be Included In A Diet Chart for Weight Loss?

Leafy greens like spinach, kale, and broccoli are ideal vegetables to include in a weight loss diet chart. They are high in fiber, low in calories, and packed with healthy nutrients. Incorporating a variety of colorful vegetables can help increase nutrient intake while promoting weight loss and overall health.

A Word From Fitelo

The rules are simple to reduce weight with a weight loss diet chart.

All you have to do is start eating healthy foods. However, considering our food culture and dietary practices in India, this can seem overwhelming as our diet is usually high in carbohydrates and sugar.

Thinking About A New Diet? Fitelo Is To Your Rescue

Neeru Bajwa Fitness Secret ( What She Eat In A Day) | Fitness Tips |

Discover Neeru Bajwa’s fitness secrets and learn what she eats in a day! In this video, @DietitianMacSingh reveals Neeru Bajwa’s diet plan and provides valuable fitness tips. Curious about how this Bollywood star maintains her incredible physique? Watch the video to uncover her secrets and achieve your own fitness goals!

Fun Facts

Will you be surprised If I say you can lose up to 1 kg per week by including the superfood KIWI in your diet? Apart from weight loss, they have many added health benefits. Further, to know how to include kiwi in your diet, check this link. You will be left mesmerized!

Contact Us Today

Your search to find the right guidance to be a part of all those fat-to-fit stories ends here. So, contact us today if you are looking for a diet plan with cheat meals. Also, we will discuss how we can 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 own health before starting a diet that is restrictive. Therefore, always seek advice from a doctor/dietitian before starting if you have any concerns.

No Thoughts on THINKING Weight Loss Diet Chart THINK Fitelo!

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