Introduction

Weight loss starts with the right diet plan, it doesn’t mean starving yourself. If you’re looking for the best diet plan for weight loss, especially one that helps shed stubborn belly fat and supports a healthier lifestyle, you’re in the right place. Always try to eat low calories food and avoid high calories food.

 

1.What You Should Eat (diet plan always include veg and fruit following are low calories food)

 

       1.Vegetables like spinach, Broccoli, Cauliflower, cabbage, carrots, cucumber

      2. low-carb fruits e.g. avocado,  blueberries, raspberries, strawberries, lemon, peach, tomato.

      3. Whole grains (brown rice, oats, quinoa, whole wheat)

      4. Lean proteins (chicken breast, turkey, fish, egg white, legumes)

      5. Healthy fats ( nuts, seeds, olive oil, fatty fish)

 

 

2.What to Eat in Moderation

These food are not good enough for weight loss but you can consume it in limited quantity. Do not eat it more.

      1. Starchy vegetables (potatoes, corn)

      2. Nuts and dried fruits (healthy but calorie-dense)

      3. Red meat

      4. Natural fruit juices

      5. Cheese and dairy products like milk and yogurt

      6. White bread, white rice, and pasta

      7. change your cooking oil with olive oil.

      8. Legumes: High in fiber and protein, promoting satiety, but for weight loss moderation is         advised. 

3.What You Should Avoid(high calories food)

Avoid these food totally as regular consumption can lead to obesity, heart disease, and diabetes.

      1. Fried foods (fries, nuggets, chips)

      2. Refined sugars and sweeteners

      3. Sugary drinks (soda, energy drinks)

      4. Processed snacks (cookies, cakes, candy bars)

      5. Processed meats (sausages, bacon, deli meats)

      6. Fast food and deep-fried takeout

      7. Avoid Sugary Drinks

 

4. Avoid or eat in moderation these fruits

While fruits are naturally healthy and packed with vitamins, some are high in sugar and calories, which can slow down your weight loss progress especially if eaten in large quantities. If you’re trying to lose weight, it’s important to be selective with your fruit choices.

Below are fruits that you should limit or avoid during a weight loss diet:

      1. Banana

      2. Avocado

      3. Mango

      4. Pineapples

      5. Lychee

      6. Grapes

      7. Figs(fresh) can eat dried figs

      8. Dates

 

5.Avoid or eat in moderation these vegetables.

Vegetables are typically low in calories and high in nutrients, making them ideal for weight loss. However, not all vegetables are created equal. Avoid these vegetables or eat in moderation  if you want to lose weight.

      1. Potato

      2. Pumpkins

      3. Beats

      4.  Peas

      5. Cassava

      6. Corn

 

6. Drinks that will help you in weight loss

      1. Water (2–3 liters/day)

      2. Green tea 

      3. Black coffee (without sugar or cream)

      4. Lemon water

      5. Herbal teas like Oolong Tea, Chamomile Tea, Cinnamon Tea, Fennel Tea

      6. Apple Cider Vinegar Drink

      7. Ginger Tea

 

7.Some common food with calories(low calories food)

FOOD	SERVING SIZE	CALORIES(kcal)
White Bread	1 slice (30g)	80
Cooked Rice(white)	1 cup (150g)	200
Chapatti( whole wheat)	1 medium (40g)	120
Parata Plain	1 medium (80g)	180
Fried Egg	1 large	90
Chicken Grill	100 g	165
Beef Cooked	100 g	250
Spinach	1 cup cooked 180g	40
Potato boiled	1 medium 150g	130
Apple	1 medium 150g	95
Banana	1medium 120g	105
Mango	1 medium 200g	150
Orange	1 medium 130g	60
Cucumber	104g	16
Chocolate bar	1 small 45g	130
Chips plan	1 small packet 28g	150
Ice cream	1 scoop 100g	200
Water	1 glass 250mm	0
Milk whole	1 glass 250ml	150
Soda	1 can 330ml	140
Tea with milk sugar	1 cup	50-70
Watermelon	100g	30
Strawberries	100g	30
Avocado	100 g	240
Dates	5 dates	330
White Bread	2 slices 64g	160
Pizza (Cheese slice)	1 slice 120g	280-350
Red meat	100 g	254
Burger (Regular)	1 medium 200g	400-600

 

8. CONCLUSION

“Let food be the medicine and medicine be the food.”
– Hippocrates

Achieving and maintaining a healthy weight isn’t about following extreme diets or quick fixes it’s about making smart, consistent choices that support your body and healthy lifestyle. The best diet plan for weight loss is one that is balanced, flexible, and sustainable, focusing on whole foods, proper portions, and mindful eating.

Start today—because your healthiest self is just one smart meal away.

 

 

 

 

 

 

 

How many calories should I eat per day to lose weight?