900 calorie diet chart | Dietitian's advice to lose weight

900 calorie diet chart | Dietitian's advice to lose weight and stay healthy

Diet is an essential part of a healthy lifestyle. Especially for those like me who tend to gain a little weight, this diet has nothing to worry about. According to dieticians, not all diets are for everyone. It depends on your body weight, height and level of physical activity Caloric needs. Noone can choose a very low calorie or high calorie diet at will. It depends on the current weight of the body, physical condition like the presence or absence any disease. Today I will talk 900 calorie diet chart or low calorie diet with. It is best not to follow such a low calorie diet without consulting a doctor or nutritionist.

900 calorie diet chart

Since the amount of carbohydrates is reduced in such a low calorie diet, in this case fish, meat, eggs, fruit juice, soup, low fat milk, yogurt, oatmeal should be eaten regularly. While there are many benefits to this type of low calorie diet, there are also some disadvantages. The person following the diet needs to know about the pros and cons of this diet .

Benefits

Rapid weight loss is the biggest benefit of this type of diet .  

Rapid weight loss can prevent various types of complex diseases including high blood pressure, high blood cholesterol, and heart problems.

Side effects or health risks

After the benefits let's talk about its side effects or health risks.

🔹You should never start such a low calorie diet on your own without the advice of a doctor or dietician .  

🔹In addition to immediate symptoms such as sudden drop in blood pressure or blood sugar , long - term problems such as hair loss , rough skin or loss of skin elasticity may occur .    

🔹The most important thing is –

Body getting weaker

Disinterest in work 

Always shivering and irritable

Remember that excess weight is harmful to the body, but so is excess weight.   

Some factors in charting a 900 calorie diet

The following factors should be taken into account while making a 900 kcal diet plan . But let's know about those factors!

🔸Protein intake

As the intake of sugars or carbohydrates is low , emphasis should be placed on protein rich foods such as fish , meat , milk , eggs , pulses . Eggs and milk must be included in the diet every day .      

🔸Vitamins and minerals

Regularly eat vegetables and fruits rich in vitamins and minerals .  

🔸Ideal food list

Food should be selected from 6 food groups such as sugars, meats, fats, vitamins, minerals and water . In this low calorie diet, sugary foods such as rice, bread, noodles, etc. should be eaten in moderation .   

🔸Processed foods 

Ready to eat or processed foods should be avoided . Because most of the time these foods are added with extra salt, which is harmful to the body.

🔸Vegetables

Vegetables should be cooked with as little oil as possible. Best boiled and eaten as soup. It is better to omit potatoes among the vegetables . Potatoes are naturally high in sugar because they are underground plants.   

🔸Use of oil or sauce 

Do not use extra oil, spices or sauces on fish or meat.     

🔸Fast food should be avoided

Any type of fast food – burgers, french fries etc. cold drinks, ice cream, coconut, almonds, cashews, potatoes, sweet potatoes, dry fruits – dates, raisins should be avoided.   

🔸Sour fruits

Eat at least 1 sour fruit per day. It can be Amla, Malta, orange, Guava etc.

Diet plan of 900 calorie all day

Now let's see how the 900 calorie diet plan can be ! Following are the foods that should be eaten in the morning, noon, afternoon, night and before going to sleep - 

Between 7 - 8 A.M

🔹Red flour bread- 1

🔹Bowl of vegetables (except potatoes – cooked in less oil ) – 1/2 bowl

🔹Boiled egg -1

Between 11 - 12 A.M

Eat fruit, salad. But yes, it is better to avoid ripe mangoes and ripe bananas.

Between 1 – 2 P.M

🔹Rice – 1/2 cup  

🔹Dal – 1/2 cup

🔹Fish / Meat – 2 pieces

🔹Salad – 1 cup

Between 5 - 6 P.M

You can eat 2 - 3 types of vegetable soup except potatoes. It is best if you can eat the soup after boiling the vegetables and sprinkling a little salt.

Between 8 – 9 P.M

🔹Corn flakes – 1/2 cup or Oats (boiled – can also be eaten with vegetables, chicken or milk)

Before sleeping

Sour curd or low fat milk – 1/2 cup

Although this low calorie diet is beneficial for those who want to lose a lot of weight in a short period of time, regular exercise and walking are also very important. Skipping, free hand exercises or yoga help in quick weight loss. I am ending here today wishing you well.