We spend our hard earned money to purchase various things including the food that we eat. It is this food that causes accumulation of fat on our bellies (for men) and at the buttocks (for women).

I am giving you a diet below that is used for maximum fitness and people who are exercising well, you can modify it according to your needs.

1. Plan to eat 4-5 meals a day. In each meal you should have 1 complex carb such as brown rice, whole wheat products, 1 fibrous carb - such as green vegetables / fruits and 1 lean protein such as egg whites, whey protein etc.. Reduce the portions so you eat once in 3 hours or so.
===If you can't eat 5 meals, try for 4 - break up your single large lunch or dinner into two parts.

Complex carb
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=Whole wheat bread
Whole wheat pasta
Brown rice
Chappattee or paratha (with no ghee) made out whole wheat atta - use sunflower oil / even olive oil to make the parathas - use minimal oil though
Oatmeal - this is an excellent food, here's an indian way of eating it - mix with plan low fat yogurt, add green chilli pickles or chat masala, add some raw onions, cucumbers and nutrela soya chunks soaked in
water - this gives you healthy carbs, protein together. You can also have oatmeal kichadi (don't be surprised, it works)

=Dals of all types cooked with minimal oil
=Potatoes - cooked in gravy or boiled and stir fry with spices, again, less oil and only the oils mentioned above
=NOTE---Unfortunately, white rice, basmati rice , maida are bad for health. You have to eat whole wheat atta products only or brown rice.

Simple / fibrous carbs
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All vegetable dry curries without any compromise on spices (spice it up as much as you like), use less oil though and don't overcook, use only the oils recommended above earlier
All vegetable gravies (no paneer sorry) cooked with minimal oil, make the same gobi mutter gravy with very less oil, you can use all the spices you want
All fruits

Lean protein
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If you eat non-veg, you should eat chicken breast and fish - these are healthy sources of lean protein. Cook it with spices but less oil.

If you are vegetarian, here's where you have very few options.
=Egg white omlette (are eggs okay with you?)
Nutrela soya chunks in tomato gravy or any type soya curry - remember though that soya chunks from Nutrela are not exactly lean proteins, they also have higher carbohydrates
Whey protein powder mixed in low or fat free milk, add hershey's sugar free syrup if you have, add very little sugar or use splenda or stevia, add fruits if you still find the taste difficult
Non fat or low fat cottage cheese
Pulses and lentils - all dals, peas and beans have proteins but they have carbs as well, so really they should come under complex carb foods. If you are unable to get whey protein / non fat dairy products, then you may have dals as lower sources of proteins, but remember that they will not have as high protein and also have higher carbs. Chana, rajma etc.. can be eaten for protein, but when you eat these, you may possibly NOT eat too many chappattis since the chana itself has protein and carbs both. Eating chappattis and chole will give you too many carbs.

Proteins are very much needed when you exercise.

Fats
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Your body needs the good fats - use sunflower oil, flaxseed oil for your cooking. Don't eat fried or fatty foods or very oily food. No chocolates..

3. Drink a lot of water, try drinking green tea once or twice a day.

4. Use some natural fat burners such as lemon juice with honey and warm water first thing in the morning , they also help in detoxing your body and keeping you healthy.

5.stay away from fast foods . foods with allot of preservatives . and NO SODA. STOP IT . and preservatives slow down your metabolism . but that is not your problem . you are so tied up in what you think others think . learn to be self absorbed , shallow , inconsiderate .

6.When you are losing weight, you should exercise and diet together.
If you exercise without dieting, you will get bigger appetite, which
will lead to increase of weight, or muscle grow
underneath the fat layer, and make you bulkier. If you diet without
exercising, you will become flabby and will have excess skin. People achieve marvellous results with it. Depending on
your initial weight, you can drop upwards from 20 pounds a month.

7.For exercising,start with walking, and then switch to running/jogging. Running is the
most efficient and calorie-burn exercise ever.. skipping for 20min is really helpful

8. Honey when consumed with warm water in empty stomach helps in digesting the fat stored in your body. Similarly honey and lemon juice and honey and cinnamon help in reducing weight

9.Last but not least please start doing kapalbhati pranayam as advised by baba Ramdev in Aastha channel for 10 minutes daily

(Editor: admin)