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To lose weight and to maintain the loss for a long term, dietitians recommend that you attempt to drop not more than 0.5 to 1 kg a week. This requires a calorie intake of between 1300-1500 a day for men and a calorie intake of 1100-1400 for women. Consult a nutritionist to find out how much calorie restriction is right for you based on your body weight, height and other special considerations.
It is better to spread the total daily calorie intake to about 5-6 meals spread through the day. This 5 to 6 meals-a-day weight loss program has been shown as more effective in losing weight than eating three square meals a day. The reason is that by feeding the body every three hours, you are less likely to suffer from hunger pangs and reach for unhealthy snacks. Also, the body is able to manage the intake of calories better as it needs lesser insulin than if you eat three large meals in a day. It is also important to eat foods that are low in glycemic index, containing required amounts of soluble fiber. This has also been shown to promote healthy weight loss.
Here are some meal-plans that one could follow and also adapt according to one's needs. Consult a nutritionist to find out what meal plan best fits your lifestyle needs. Use GeTrim as part of your nutritional program to ensure that you comply with the program. Use GeTrim to ensue that you get all the essential vitamins, minerals and antioxidants. Also, it contains up to 5 grams of soluble fiber that has been shown to help in weight loss.
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Whole wheat
bread (1 slice)
Boiled egg (1)
Orange (1)
Skim milk (1c)
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GeTrim
shake/bar
+
Apple (1) |
Phulka (4)
Dhal (1c)
Raita (1/2c)
Tomato salad
(1c)
Beans (3/4c)
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GeTrim
Shake/Bar |
Rice (1c)
Dark green leafy
vegetables (2c)
Dhal (1c)
Orange (1) |
GeTrim
shake/bar
+
1 guava/ apple/
orange |
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*The above meal would amount to about 1280 calories (including supper) for the day
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Dosa (1)
Chutney (2 tbsp)
Coffee (1c)
Sugar (5g)
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GeTrim
shake/bar
+
Apple (1) |
Rice (2c)
Sambar (1c)
Tomato and
cucumber salad
(1c)
Curds (1c)
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GeTrim
Shake/Bar |
Chapatti (1)
Ladies finger,
Brinjal (2c)
Chicken
(1-serving)
Dhal (1) |
GeTrim shake/bar
+
1/2 banana |
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| *The above meal would amount to about 1400 calories (including supper) for the day |
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Things to keep in mind while cooking the food described above:
 Use oil sparingly for cooking. Use only unsaturated oils like olive oil and sunflower oil. Do not use oils that are high in saturated fats
and trans fats such as butter and vanaspati.
When possible, use unrefined carbohydrates. Instead of white rice, use whole-grain unpolished rice. Use whole wheat bread instead of white
bread and unrefined sugar instead of white sugar.
Avoid packaged foods and bakery foods as they contain high amounts of trans-fats in them. Snack on a fruit instead of a cake or a bun.
Choose products that have a nutritional label indicating the calories and the amount of fats and carbohydrates in them.
Take plenty of vegetables. Steam or grill them rather than frying them in oil.
Eat 2-3 portions of fruits and drink atleast 6 - 8 glasses of water everyday.
Eat out sparingly. Foods served in restaurants are usually high in fats. Choose the restaurant wisely and order foods that are low in fats and
calories.
Avoid intake of alcohol and soft drinks as they contain large amounts of empty calories and contain high levels of sugar.
Do not reheat oil.
Do not skip meals. Skipping meals leaves your body drained of the essential nutrition and is not a healthy way to lose weight.
When you are out of reach of healthy food choices, reach for a convenient GeTrim shake/bar. GeTrim is easy to carry, mix and tastes great.
Indulge in GeTrim bars/shakes to beat your dessert cravings. It is the smart choice for you to stay on top of your weight loss program for
longer.
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