Suggest A Diet Plan To Lose Weight

Brief Answer:
Low carb, not carb free

Detailed Answer:
Thanks for asking on HealthcareMagic.

I have gone carefully through your query and understand your concerns. You cannot simply have a carbohydrate-free diet. You can have a low carbohydrate and low fat diet. But not a carb free one. This is because whatever energy we need, comes from carbohydrates. Proteins help in building the body structure and there needs to be a certain carbohydrate to protein ration maintained. Unless that is the case, the proteins simply will get converted into carbohydrates (by removal of amine group) and will serve the same purpose as carbohydrates. One of the main reasons low-carb diets work well is appetite reduction. Protein fills you up, resulting in fewer calories consumed overall; it’s much easier to eat less without really trying, and a diet rich in protein is much more effective for weight loss than a low-fat diet.

Please note:
* 20 to 50 carb grams daily will put your body into a state of ketosis, which means it begins to burn fat for fuel. You should not feel hungry, and you will shed extra pounds quickly.
* 50 to 100 carb grams daily is a good range for automatic, long-term weight loss; this works well for people who don’t exercise a lot.
* 100 – 150 carb grams daily is considered more of a maintenance level; this will provide plenty of auxiliary fuel for those who are very active.

You need:
* You need at least 3 to 6 servings of whole grains per day which is ideal for those who want to lose weight in a healthy and balanced way (standard is 6-11 servings per day).
* Whenever you eat whole grains, have them in their actual whole form (for instance, breakfast oats) instead of a more processed form, such as bread or pasta (yes, even if it's whole grain).
* Please note, 1/2 cup cooked whole grains/cooked cereal/pasta equals a serving. 1 slice of bread is also a serving.
* Just be sure to eat lots of vegetables, especially dark green leafies and green salads, and protein-rich beans and foods made of beans (such as hummus) so your diet is filled with the nutrition you need.

A wide variety of foods low in carbs make the list for vegans. Some of these are also excellent sources of protein and high-quality fat.
* Soy-based foods like tempeh and tofu
* Other legumes, like various beans, lentils, chickpeas, and peanuts
* Seeds and nuts, including walnuts, almonds, flax seed, macadamia nuts, and pumpkin seed
* Chia seed; the carbs in this superfood are mostly fiber, so calories come primarily from healthy fats and protein
* Fatty fruits like olives and avocados; the oils in these high fat fruits are extremely beneficial
* Most vegetables, including tomatoes, members of the cruciferous family (broccoli, Brussel sprouts, cabbage, cauliflower, bok choy, etc.), onions, bell peppers, garlic, celery, eggplant
* Fruits like blueberries and strawberries; other fruit may also be acceptable depending on the level of carbs you’re shooting for
* Health oils like coconut, avocado and olive

Let me know if I could help further.

Regards

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Brief Answer:
Apart from restricting calories you also need a balanced diet

Detailed Answer:
Thanks for writing back. By including milk you are actually not completely vegan. You can be considered vegetarian.
Breakfast of oats with either milk or water is fine.
Lunch- Not fine. Keep in mind the minimum amount of carbohydrate serving mentioned. The amount of dal taken is also to be considered.
Dinner - You could go for the balance carbohydrate intake along with some proteinaceous items like dal, spinach, soya nuggets or paneer. Oats is another alternative that you may consider.
Include vegetables and fruits with each of these meals and possibly in between.

Regards

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