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Four-week diet chart to reduce stomach fat fast at home

Four-week diet chart to reduce stomach fat fast at home

Diet chart to reduce stomach fat


Diet chart to reduce stomach fat: For a healthy life, a balanced diet is an important component. This not only keeps the weight under control but also makes the body strong to fight many health problems. Women require between 2000 and 2200 calories daily. But most of women gain weight and at the same time increase the fat on the stomach because they eat more calories and are unable to consume energy in that proportion.


If you want to lose belly fat, then you have to pay attention to your diet. So now you have to reduce food and consume more energy. Here is an Indian diet plan that has only 1500 calories. But keep in mind that 1500 calories are very low, so with this, you have to include nutritious foods in your diet. This will help you reduce belly fat. According to this diet plan, 6 meals a day should be taken. Here we are telling you a 4-week diet chart to reduce belly fat.


The first week of diet chart to reduce belly fat



Time

What should we eat

Morning (6:30 - 7:30 am)

1 cup fenugreek seeds water

Breakfast (7:30 - 8:30 am)

4 idlis, 1 cup sambar, 4 cups coconut chutney + 1 cup green tea + 4 almonds

After breakfast (10:00 - 10:30 am)

1 cup milk or soy milk or fruit juice

Lunch (12:30 - 1:00 pm)

3 roti +1 plate white rice + 1 cup lentils + half cup mix vegetable curry or chicken curry + 1 cup salad + 1 cup buttermilk (after 20 minutes)

After lunch (3:30 - 4:00 pm)

1 cup sprouted moong dal, salt, pepper, and lemon with 15 peanuts or 1 cup cucumber and carrot slices

Dinner (7:00 - 7:30 pm)

3 roti + 1 cup mixed vegetable curry or chickpea or fish + half cup yogurt + half cup salad + drink turmeric milk before bedtime (a pinch of turmeric in 1 cup hot milk)

Total Calories - 1509


Benefits - Drinking fenugreek seeds in the morning increases digestive power and also helps in flushing out toxins from the body. Vegetables, fruits, beans, dairy foods, help prevent fat absorption and collection.


Tips - Avoid eating too much oil Although ghee is good for health, but avoid it for a few days.


How you will feel at the end of the first week - If you are following the diet chart strongly, then you will see a difference in your body shape or appearance as the body will reduce water intake and healthy food will reduce the bloated body. will do it. So you will lose weight and you will feel happy. But remember that if you stop following this diet chart then you will not be able to lose weight, so you have to remember your goal.


So let's know what to eat in this 1500 calorie Indian diet plan in the second week to reduce belly fat -


The second week of diet plan to reduce belly fat



Time

What should we eat

Morning (6:30 - 7:30 am)

1 cup fenugreek seeds water

Breakfast (7:30 - 8:30 am)

2 moong dal chila + 1 cup green tea + 4 almonds

After breakfast (10:00 - 10:30 am)

1 cup seasonal fruits

Lunch (12:30 - 1:00 pm)

3 rotis + some rice + 1 cup vegetable curry + 1 cup salad + 1 cup yogurt

After lunch (3:30 - 4:00 pm)

1 cup coconut water + ½ cup grapes or watermelon

Dinner (7:00 - 7:30 pm)

Drink two rotis + half a cup of mushroom or tofu or chicken curry + half a cup of spinach or broccoli + a pinch of turmeric in 1 cup of warm milk before going to bed.

Total Calories - 1497


Benefits - Moong dal cheela will be full of protein. Eating seasonal fruits provides the body with essential vitamins and minerals. Coconut water is rich in natural electrolytes. In addition, spinach and broccoli are rich in vitamin C and fiber, which help to strengthen the immune system.


Tips - Do not throw the spinach and broccoli stalks, it contains a lot of nutrients. Wash and finely chop these two stalks and use them as vegetables.


How will you feel at the end of the second week - By the end of the second week you will start burning fat. Digestion problems, stomach upset problems, and weak immune system problems will gradually begin to end. You will fall in love with your new lifestyle and move towards the third week.


Now read what to eat in the third week according to this 1500 calorie diet plan to reduce belly fat -


The third week of diet plan to reduce stomach fat


Time

What should we eat

Morning (6:30 - 7:30 am)

1 cup water and half cup lime juice

Breakfast (7:30 - 8:30 am)

1 cup vegetable oats + 1 cup green tea + 4 almonds or walnuts

After breakfast (10:00 - 10:30 am)

1 boiled egg and 1 kiwi or 1 cup fresh fruit juice

Lunch (12:30 - 1:00 pm)

2 tablespoons white rice + 1 roti (with or without ghee) + 1 cup rajma or fish curry + 1 cup salad + 1 cup buttermilk

After lunch (3:30 - 4:00 pm)

1 cup green tea + 1 multigrain biscuit

Dinner (7:00 - 7:30 pm)

Pour 3 roti + half cup + 1 cup vegetable or slow-cooked chicken + half cup salad + 1 piece of black chocolate + 1 cup warm milk before bed


Total Calories - 1536


Benefits - Neither hot nor cold, but at room temperature, drinking water with lime juice, the toxins are released from the body very easily. Oats keep you healthy and energized for longer. Boiled eggs contain adequate amounts of amino acids and protein. If you eat a lot of different kinds of vegetables and fruits, then eating white rice will not be harmful to you.


Tips - In the third week you can use Saturday as Cheat Day. On this day, you can take 2000 calories instead of 1500 calories.


How you will feel at the end of the third week - By the end of the third week, you will have lost at least 2 kg and become more active than before. Your attention will also get better than before. Even after Cheat Day on Saturday, your determination will increase confidence and complete the fourth-week meal plan.


The fourth week of diet chart to reduce stomach fat



Time

What should we eat

Morning (6:30 - 7:30 am)

Take 1 cup of water and half a cup of lime juice together

Breakfast (7:30 - 8:30 am)

Half cup vegetable upma + 1 cup milk or green tea + 2 almonds

After breakfast (10:00 - 10:30 am)

1 cup seasonal fruit

Lunch (12:30 - 1:00 pm)

3 roti + 1 cup vegetable curry + 1 cup lentils or beans + half cup salad + half cup yogurt

After lunch (3:30 - 4:00 pm)

1 cup coconut water or fresh fruit juice or green tea

Dinner (7:00 - 7:30 pm)

1 roti + 1 tbsp brown rice + 1 cup lentils or fish or chicken or mushrooms + half cup boiled vegetables + 1 cup warm milk before bed


Total Calories - 1486


Benefits - Eating more and more vegetables and fruits will keep the weight under control and you will feel better. This diet plan will also improve the levels of protein, minerals, vitamins, carbohydrates, and healthy fats in our body.


Tips - Try to eat at least 5 different types of vegetables and 3 types of fruits daily.


How you will feel at the end of the fourth week - For 4 consecutive weeks you have firmly followed this mile plan and now you can see both the change and the result in yourself. Now you have become much more active than before. Now you will take pride in yourself. But this meal plan will be incomplete if you take 1500 calories and are sitting at home. Most people do the same. If you do this, you will not be able to reduce your stomach. You have to keep on exercising.

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