Diet Plan for Weight Loss With Easily Available Pakistani Foods

Looking for a simple and easy diet plan to lose weight? All you need is to add healthy meal options to your diet. However, in Pakistan, this is a challenge considering Pakistani cuisine and dietary habits. Pakistani cuisine is all about different spices and flavors, not to mention the amount of oil used in our households. Meals are usually high in carbohydrates and sugar, which eventually leads to unwanted weight gain.

So, when it comes to dieting, Pakistanis are particularly strict. They neglect certain food groups and focus mainly on steamed vegetables, boiled meat, and green teas. Anyhow, whatever diet they follow, staying true to it is the hard part. Furthermore, we never really consider physical exercise as essential. So, it isn’t a surprise that obesity is becoming a major problem in Pakistan. However, shunning food groups and following fad diets is not the solution to your problem. This article provides you with a complete guide along with an ideal Pakistani diet plan for weight loss.  

1300 Calorie Meal Plan for Weight Loss 

Diet plans vary from person to person depending on age, weight, height, and preferences. Various factors are taken into account before creating a diet meal plan. However, this diet plan, containing Pakistani foods, is ideal for weight loss. It is a 1300 calorie diet plan sample that helps in long-term weight management. 

Diet Plan for Weight Loss – Sample 1

Meal	Diet Plan
Breakfast	1 whole wheat chapatti  1 egg (use a non-stick pan for frying)  1 fruit (medium apple/peach) 1 cup tea with ½ cup skim milk, no sugar
Snack	Chicken sandwich  Green tea (fenugreek seeds, cinnamon, ginger)
Lunch	1 whole wheat chapatti  Chicken curry   ½ cup salad  ½ cup plain yogurt- no sugar
Snack	1 cup boiled chickpeas (add condiments and vegetables
Dinner	1 whole wheat chapatti  ½ cup bhindi (okra) sabzi  ½ cup plain yogurt- no sugar

Diet Plan For Weight Loss – Sample 2

Meal	Diet Plan
Breakfast	2 brown bread slices  1 egg white omelet  1 cup tea with ½ cup skim milk, no sugar
Snack	Green tea or Chicken broth
Lunch	½ cup boiled rice  1/3 cup cooked lentils  ½ cup salad  ¼ cup yogurt- no sugar, plain yogurt
Snack	Fruit and nuts yogurt smoothie
Dinner	1 whole wheat chapati  Mutton curry (containing 2 oz of meat)  ½ cup plain yogurt- no sugar

Diet Plan for Weight Loss- Sample 3

Meal	Diet Plan
Breakfast	2 brown bread slices  2 tsp sugar-free jam  1 cup tea made with ½ cup skim milk and no sugar  1 small peach
Snack	2-3 servings of fruits (try adding a variety of colorful fruits to your diet)
Lunch	1 whole wheat chapati  ½ cup Chickpea curry  ½ cup salad (fruits and vegetables of your choice)
Snack	1 cup tea- no sugar  2 Sugar-free biscuits or rusks
Dinner	1 whole wheat chapati  ½ cup of mixed vegetables (tomato, peas, potatoes)  ½ cup plain yogurt- no sugar

Guidelines: 

It is important to know what foods to add to your weight loss regime and what foods you should avoid in a Pakistani diet plan for weight loss. 

Foods to Eat 

For a healthy and safe weight loss, your body needs the right nutrients to fuel it throughout the day. Add a variety of nutrient-rich foods from different food groups.  

Protein Sources: 

• Meat: Beef, chicken, mutton 
• Seafood: Salmon, tuna, mackerel 
• Eggs: Both egg white and yolk are good protein sources 

Low-Carb Vegetables 

• Cucumber 
• Lettuce 
• Cabbage 
• Tomatoes 
• Spinach 
• Cauliflower 
• Kale 

Fruits 

• Low Glycemic index foods 
• Watermelon, strawberries, cantaloupe, apple, peaches, apricot, guava, banana, etc 

Fat Sources 

• Olive oil 
• Coconut oil 
• Butter or ghee 

Foods To Avoid: 

Avoid foods that are high in sugar and calories. High-calorie foods do not provide nutrients and are harmful to the body. Avoid all junk foods such as cold drinks, fried foods, processed foods, candies, bakery items, etc. 

Here’s a list of foods to avoid:

• Beverages: Cold drinks, juices,  
• Sugar rich foods: sweets, candy, ice cream cookies, pastries, cake, biscuits 
• Fast food: burgers, French fries, fried items, pizza 
• Refined products: White bread products, white pasta, cream biscuits 
• Refined oils: Canola oil, corn oil, grape seed oil 

Adopt these Habits Along with the Diet Plan for Effective Weight Loss 

• Increasing meal frequency: Instead of having three large meals, opt for 5-6 meals a day. Meals should be small and in controlled portions for the day. Spacing your meals at regular intervals prevents bloating and keeps hunger control. 
• Drink plenty of water: Water plays a significant role in losing weight. It is an essential part of the diet plan to lose weight. Also, drinking water helps keep hunger pangs at bay.  
• Consume a lot of fiber: A person needs 14 grams of fiber per day as it helps in digestion and improves overall health. 
• Exercise: Make physical activity an essential part of your lifestyle. Aerobic exercise and resistance exercise are the preferred exercises to lose weight safely. These exercises help in burning fat and keep your body in shape.