Healthy Diet provides a choice of four different eating styles at several calorie levels. It mainly focuses on whole foods, lean protein, fiber, and controlled portions, featuring options like Urda dal chilla or idlis for breakfast, roti/brown rice with sabzi and dal for lunch, and soup/paneer/egg whites with salad for dinner, incorporating healthy snacks like fruit, buttermilk, or nuts, while emphasizing hydration and minimal oil to support weight loss. Here’s a look at a typical daily meal plan at the 1,200-calorie-a-day level from the Mediterranean eating plan:
- Breakfast: 2 urad Dal Chillas with mint chutney OR 2 Millet Idlis with vegetable sambar OR Vegetable oats upma with fruit.
- Lunch: 1 cup rice + 1-2 Roti (whole wheat/millet) + 1 cup mixed vegetable sabzi (like carrot/palak) + 1/2 cup dal (lentil curry) + 1 cup salad (cucumber/onion) + 1/2 cup low-fat curd.
- Snack: Buttermilk with roasted makhana OR a cup of tea/coffee (unsweetened) with 2 wheat rusk OR roasted chana.
- Dinner:1-2 Roti + 1 cup palak paneer/soybean curry/mixed veg curry + salad OR 1 cup quinoa mushroom pulao with curd.
What are the results?
The healthy diet is designed to help you lose up to 6 to 10 pounds (2.7 to 4.5 kilograms) during the initial two-week phase.
After that, you transition into the second phase, where you continue to lose 1 to 2 pounds (0.5 to 1 kilograms) a week until you reach your goal weight. By continuing the lifelong habits that you’ve learned, you can then maintain your goal weight for the rest of your life.
Most people can lose weight on almost any diet plan that restricts calories — at least in the short term. The goal of healthy diet is to help you keep weight off permanently by making smarter food choices, learning how to manage setbacks and changing your lifestyle.
In general, losing weight by following a healthy, nutritious diet — such as healthy diet — can reduce your risk of weight-related health problems, such as diabetes, heart disease, high blood pressure and sleep apnea.
If you already have any of these conditions, they may be improved dramatically if you lose weight, regardless of the diet plan you follow.
In addition, the healthy habits and kinds of foods recommended on this site— including lots of vegetables, fruits, whole grains, nuts, beans, fish and healthy fats — can further reduce your risk of certain health conditions.
The healthy diet is meant to be safe, progressive, sustainable and enjoyable, so you can enjoy a happier, healthier life over the long term.
Are there suitable for everyone?
Healthy diet is generally safe for everyone. It does encourage unlimited amounts of vegetables and fruits.
For most people, eating lots of fruits and vegetables is a good thing — these foods provide your body with important nutrients and fiber. However, if you aren’t used to having fiber in your diet, you may experience minor, temporary changes in digestion, such as intestinal gas, as your body adjusts to this new way of eating.
Also, the natural sugar in fruit does affect your carbohydrate intake — especially if you eat a lot of fruit. This may temporarily raise your blood sugar or certain blood fats. However, this effect is lessened if you are losing weight.
If you have diabetes or any other health conditions or concerns, work with your doctor to adjust the healthy diet for your situation. For example, people with diabetes should aim for more vegetables than fruits, if possible. It’s a good idea to snack on vegetables, rather than snacking only on fruits.