5:2 Diet Meal Plan

Navigation menu

The Lazy Zone Diet
Zone Diet Meal - How frequent per day? You are kgs but you didn't give me your height. I like the way you written the post. Thanks for stopping by to read the Blog Arpana, You'll definitely lose weight by following the diet plan but little exercise always helps to keep the good health and good mood. For some people, Bistro MD may be too pricey and not affordable. Is it possible to pack your lunch from home? Your BMI is

Notifications

The Crossfitters Guide to the Zone Diet

A good Zone meal needs to keep you in the zone for at least four hours whereas a snack is roughly 2 hours. It's really important to take your food based on your pre-planned schedule even you are not hungry, so that you will always be remaining in the zone. Another important thing which you should keep in mind is that you must have your morning meal within one hour after waking up.

You need to ensure that each meal or snack contains some amount of healthy proteins. The quantity of carbs and fat should also be proportionate to the ratio of Only healthy carbs such as fresh veggies, fresh fruits and also grains should be chosen and virtually all bad carbohydrates such as processed sugar should be avoided. Additional fats are normally not need to be added. But, if you are having the above diet without any fat in them, then you must add some healthy saturated fats for instance olive oil or fish oil.

Having adequate drinking water, not less than eight glasses of 8-oz glass, is important too and must definitely be put into practice strictly. For those who like cooking, Zone Diet Recipes Collection offers a wide range of recipes over recipes for your cooking needs.

With all of technology around you, it makes eating a zone diet meal everyday easier. In our intestines, water helps our body absorb solids and pass waste through for elimination. Our saliva, which initiates digestion of starches with the enzyme amylase, also consists mainly of water. When you are dehydrated, these processes become impaired. Drinking water prior to a meal may help you eat less and thus help you lose weight. I very happy Raj that you are taking food cycle very seriously.

Wishing you Happy and Healthy Living. I just want to know whether this diet plan is for male or female? You are right Saurabh gender differences in metabolism do exist, the differences in terms of total weight loss are modest. For both men and women, making positive lifestyle changes will result in successful, lasting weight loss. I'm very happy that you are taking weight loss seriously.

Try to keep calorie intake within per day. Wishing you happy and healthy living. I'm so happy for your sister. Thank you so much for letting me know. Wishing you and your family happy and healthy living. This comment has been removed by the author. I'm glad you liked the Diet Plan. Hi Reena, A big thanks from another Software professional for helping others.

Please provide me any Diet Plan which i can follow here. I'm happy you liked the Diet Plan Abhivish. Your BMI is Working is USA has one good advantage that office timings are fixed so you get lot of time in the evening for workout. Every apartment has a Gym. Otherwise gets good sports shoes and go for walk. One can pack kgs in one week if you are not careful. One good thing is you get so many cut frozen vegetable and cut fresh vegetables in Indian grocery store and Wal-Mart, Kroger regular American stores.

Shop for some soup packets which is instant. You'll find lot of whole wheat, whole grain bread which is very healthy. Try to avoid that. Regarding Roti making issue you can get Pillsbury Frozen roties or many Indian grocery stores have ready roti packets set of 10 made fresh by local people.

Just buy extra and keep in fridge. Roll ready roties in wet tissue towel and Microwave for 15sec it'll come out soft and fresh. You can make Upma with lots of vegetables or make Maggie with loads of mixed cut frozen vegetables. Fill your kitchen with fruits apple, oranges and water melon. Make sure to be active and choose healthy food over junk you'll be fine.

Once in a while in weekend it's ok to go for high calorie food but make sure 5working days do 45min cardio Walk, job, run Hope I this will help you and give slight idea of making your own healthy version of Indian food. There are some quick and healthy recipes in my blog have a look and see if it works for you. Hi Reena, I have gone through your diet plan,Its amazing. If possible could you recommend some Chicken or Beef cooking method of fitness. My wishes for you and your family.

Thanks for wishes Mark, I'm happy you liked the Diet Plan. I don't eat or cook beef but I know its red meat and it's very high in Saturated fat so avoid eating Beef.

If you want to eat also make sure eat Steamed, Baked or Grilled. Avoid fried or greasy dish. Chicken is white meat which is healthy food if you remove the skin. As chicken skin has lot of fat. Same goes with Chicken too eat it Baked, Steamed or Grilled.

You can use pressure cooker to cook gravy chicken. There are whole lots of recipes available on internet to cook healthy Non-Vegetarian food. Makes sure to fill your plate with steamed vegetables and salad while eating Beef or Chicken.

I was lookin for this kind of indian diet plan. But i didnt get the meaning of "oz" that u reffered in the above post regardin to water drinking.. And happy new year: I'm so thrilled that you liked the diet plan. Hi Reena, Thank you for this diet plan.

Just checking that for the breakfast option with boiled egg am I allowed 1 slice or two slices of toast?? Also are they any websites where I can learn to cook a low fat vegetable curry and dhal as needed of this plan. You must take 2 toasted slices. Try to make breakfast filling so you don't feel hungry at least by There are many websites just type Healthy Indian recipes in Google and you'll have so many options. Almost every famous chef or cook books are trying to add healthy food as people are more conscious about health than before.

Remember replace regular vessel with non-stick, cook in pressure cooker, try to avoid onion as it takes lot of oil to fry them instead use garlic and tomatoes. Check out some low fat and less time consuming recipes on my blog you may find them useful. Your diet plan is really encouraging I will post its progress shortly I'll wait for your progress updates and it'll surely boost my confidence and many more.

I am 27 years old male from Kolkata. Height 5'8" and weight 76 KG. I know I am bit overweight but the main cause of worry is I am recently diagnosed with hypertension. Dr says, physical activities and taking better food will be more helpful for me than taking drugs. I think, following the diet chart given by you will help me out. Thanks a lot for this much needed article. Soham your doctor is right, healthy and active lifestyle will help you more than medicines.

Avoid salty food and smoking as it can increase Hypertension. Try yoga, listening to good music and long walks for relaxation. You are very young Soham your health can bounce back pretty fast just stay active and choose healthy food over junk you'll be fine. I'm glad you liked the Diet Plan Prashanth. Thanks Karla for stopping by to read the Diet Plan.

Your goal is very aggressive Kalra but it's possible. According to your details Your BMI is Losing kgs per month is ideal but if you want to lose more you've to absolutely cut off your sugar and oil and be regular at cardio exercise Walk, jogging, running , cycling Be sincere and dedicated this plan will help you achieve your goal. Keep me posted on your progress. Dear Reena, Under the vegetables portion can we use regular veggies as part of meal, Generally we cook, cabbage, peas, brinjal, cauli flower, gourd.

Yes Anand any local or seasonal vegetables are fine. Make sure to cook these vegetables in healthy way i. You can check out some healthy recipes in my blog. Thanks alot for taking your precious time and blogging down a diet for fat ppl like us.

Gonna follow this plan from today. I'm glad you liked the plan Zed and going to follow it. Thanks for lovely wishes. I started this blog because I was struggling with this weight issue. After trying so many diets and wasting money on exercise machines I realized we need to choose healthy life style and habits. Once you achieve the goal continue healthy living as the moment we go back to old habits the weight rolls back. Reena, I am glad to finally find a plan which looks suitable for diet.

I am 20 Kg Overweight and was searching for a plan which does not suggest starving. I have just one concern.. I am very fond of tea.. Is it possible to include 1 or 2 more tea cups in this plan.

I take tea with very less sugar. I'm happy for you Surabhi that you found what you were looking for. Tea is very good for health but try to have it with less sugar and skimmed milk or no milk.

I use to have 2 cups of tea daily i. I didn't compromise with the quality of tea instead reduced the amount. Hope this will help.

I'm happy you are taking your diet plan so seriously and taking care of every small detail. I wish you success and healthy living. And i'm glad to appreciate ur reply for every post Thanks for lovely words Kavya. I'm sure you can do it. According your details Your BMI is You can do it by sticking to the diet plan and exercise.

Make sure to do portion control as healthy food in large amount can also result in weight gain. Increase your water intake and try to be active. Thanks for stopping by to read the Diet Plan.

I'm glad you liked the blog. Hi Reena, It is a very very good diet plan. I had something similar in my mind but wanted to confirm whether it will work or not? Finally I got it..

Thanks Just question-- 1-You have mentioned 1 bowl salad. Thanks Bijaya for lovely words. Your salad is awesome if you are eating this salad everyday hats off to you.

Please continue to do it. Salad means anything raw like cucumber, spinach, carrot, tomato, radish, broccoli even fruits can be added. Sometimes I add handful of grapes or apple slices to make it interesting. Avoid ranch as they are loaded with sugar and calories. Make your own low calorie ranch e. We choose whole grain over enriched flour as whole grain takes time to digest and body has to work hard and burn some calories. But enriched flour bread i. Hi Reena I am 23 years old,5'1" and my weight is 55kgs.

I was trying to lose weight so long. Even i started exercising 5 days a week. Will this plan help? Hi Mousumi, Thanks for stopping by to read diet plan. According to your details your BMI is You are considered normal. Like sit ups to lose weight on stomach, cardio exercise to lose weight on lower body, weight to lose weight on arms and back. Don't do same exercise everyday change your exercise routine as muscles get use to same routine and then less calories are burnt.

Try to confuse your muscles by changing exercise routine and pushing yourself from your comfort zone as we lose weight only when we got beyond comfort zone. You are very young Mousumi your metabolism will respond very quickly to healthy changes. Have plenty of salad in the beginning of meal so you feel full quickly when you start main course meal. You are already in normal weight range this diet plan will help you remain in normal weight range, it helps to lose weight if your are over weight or obese.

I believe you should focus more on exercise to target your trouble areas. This comment has been removed by a blog administrator. Hi reena very nice plan, will be following it. I'm glad you liked the diet plan. It's good that you know where the diet plan can go off track in your routine. Try not to go empty stomach for dinner. Have healthy snack and water before heading for dinner. You can stick to only 1 Drink with lots of ice and have it very slowly just to give company to your clients till clients are done.

Choose nuts over fried food. Have a round of salad or soup before going for main course. Burn extra calories next day just to make sure you are on the track. Try having low calorie food in the lunch if you know you have a dinner with client. Skip desserts or have very little portion desserts. I'm sure following these tips you'll be fine. I'm sure you'll achieve your weight goal. Wish you happy and healthy living.

I am gonna try from today it self. I m 80 kg and my height is 5. Hope i will be able to change my life.. I'm glad Sunayana you are going to try this diet plan. I like your energy. Diet will definately help you lose weight. Along with this diet try to cut off your sugar and oil and be regular at cardio exercise Walking, jogging, running , cycling I want to compliment you for doing such a good Job I was happy to see an article on India diet plan - which is surely very uncommon.

I am going to start it now Thanks for appreciation and lovely words Meetu, Can't wait to hear about your progress. Keep up your energy and enthu. Hiii Reena,,, i'm vikk from Melbourne ,i think your blog is the best and you have done a great job. Move it to lose it!!! Remember this mantra Maan.

For weight loss you need to change your diet more protien and low carbs and start exercising min. Since you are at your desk for long hours, get creative. I usually use a pedometer to count my steps in the whole day if the steps are more than 10, then it's good otherwise cover it up in the evening. I park my car really far in office parking lot so I'm forced to walk. Or sit on exercise Cycle while watching TV or walk on Treadmill.

Just put on walking shoes walk around the house. Bring healthy snacks to work. Avoid the vending machines Eat snacks in between your meals to keep your metabolism elevated and your hunger under control. Drink water throughout the day instead of soda or coffee with cream. By drinking all of this water, you will also have to walk to the bathroom often that'll increase your physical activity.

I know it sounds funny but trust me it works. Perform body weight exercises like push-ups, dips, squats and lunges. Sit on an exercise ball throughout the day as well. This will cause you to contract muscles to remain balanced and it will also help your posture. Start your day early excercise 60 to 90 minutes for weight loss. You do not need to do all of this exercise in one sitting. Exercise for 10 minutes in the morning, exercise for 10 minutes at lunch, exercise for 10 minutes when you get home in the evening and do whatever you can at your desk during the day.

Start with positive attitude and you get creative once you start getting results. Hi reena, Its not possible for me to go for physical exercise,even then can i loose weight woth 6 meal diet plan. Thanks for stopping by to read the Blog Prasanna Lakshmi, You'll definitely lose weight by following the diet plan but little exercise always helps to keep the good health and good mood. When health is bad or we are depressed it slows down the metabolism, then it's hard to lose weight when body is not burning calories.

If it's hard to go out for exercise try yoga in your room. Surya Namaskar is a full body exercise at very slow pace and it doesn't hurt the joints and fills our body with positive energy for whole day.

You can Google it and learn it from YouTube videos. There are many DVDs for at home floor exercises which are available online or in stores. Dancing on favorite music, playing with kid or just doing household work also burns lots of calories.

I'm glad you liked the Diet plan Siddharth, Start the diet with positive attitude and stick to the plan you will reach the goal weight. Keep me posted on your progress Siddharth. Dear Reena, Thanks for the simple plan. But yours is simple and easy way to go on diet which wont disturb the kitchen. From Monday i am following this Plan for next four weeks. I'm glad you liked the Diet Plan Ameya.

I'm sure you'll reach your goal weight. Hi Reena, I was 70 kg with ' height 3 years ago I lost weight through dieting and came down to But what happened along was chronic constipation and pain in joints.

So I stopped dieting and my weight has risen again to From last week or so I have begun exercising for 1 hr and am being careful with what I eat. Milk does not suits me. What should I take to ensure calcium in my body. Thanks for the diet plan, I loved the idea of mini meals. I will now implement these. I'm glad you liked the Diet Plan Halina. Sorry for delayed reply. Congratulations on your successful weight loss, I would love to learn what you did to lose so much of weight.

Constipation is very common in women especially while dieting. But that even means we need to increase water intake and fibers. Natural source of calcium other than milk is Yogurt, Bean Rajma, Chana, lentils with cover , raw Almonds, oatmeal, sesame seeds Til , soy milk, tofu, and greens. Otherwise Calcium supplements which are available in very yummy flavors. If you have joint pain you may want to see doctor for that and instead of intense work out do walking or yoga.

Make sure to use good walking shoes to take care of your knees. Hello reena Ur blog will be really useful for me My age is 21 n my weight is kgs n my height is 6 ft I also do my gym workout 6 dayz a week but bcoz of my college my classes gone for 5 hours countinous from 8 to 1 pm Can u plzz tell me hw it will.

I'm glad you liked the Diet Plan Ritesh. Good job with daily exercise. Combination of cardio exercise and weight will help you reach your goal weight faster. Buy weighing machine and check weight everyday to make to keep you on track. Regarding your issue in following the diet with little planning and preparation you can do it. Before leaving house make sure you have your breakfast, pack healthy snacks in your college bag. Is it possible to pack your lunch from home?

Drink plenty of water every couple of hours. Hi Reena, I really like your diet plan. Am 27 years and weigh around 78 KGS. My height is 5. Have been trying exercises , gyming since many days Could you please suggest. Thank you once again for this blog. I'm glad you liked the Diet Plan Sai Pooja. You can lose 5kgs within months continue with your exercise. For weight loss you need to exercise min. Always chose healthy food over junk. Check weight everyday to be on track.

Thanx a Lot Reena for such a good diet plan. I,m sure i'll get my six pack much sooner after following this meal plan. Websites are full of diet plans suitable for people living in western countries and i was not able to find a good "desi diet": Thank You once again. I'm glad you liked the Diet Plan Arjun. I'm sure you'll get your six packs. I Love your energy.

I'm sure you'll reach your goal weight just stick to diet plan with exercise and plenty of water intake to yourself hyderated. Keep me posted on your progress Arjun. Hi reena, I am kumar i am 28 year old.. Hi Kumar, Thanks for stopping by to read Diet Plan. Prime causes of Gas or bloating: Spicy hot more chilli and oily food irritates stomach and can cause discomfort. Eating fast without chewing much food can cause constipation which leads to stomach discomfort.

Relax and eat and enjoy your food by chewing your food properly. Drink plenty of water. Lack of exercise or physical activity or desk job can slows down the body functions and causes serious heart burn or bloating. Walk everyday at least 30min in lunch time. Big gap between meals can create vacuum in stomach so keep some healthy snack or fruits to have in between meals. Try taking Triphala churna 1st thing in the morning empty stomach with luke warm water for 1week.

You can get it in any grocey store , medical store or ayurvedic store. With plenty of water, fiber and exercise you'll feel healthy inside out. Hi Reena, i m 39 years old. My name is Tina. Would be very happy to see your reply. Thanks for stopping by to read the Blog Arpana, You'll definitely lose weight by following the diet plan but little exercise always helps to keep the good health and good mood.

When body is inactive or we are depressed it slows down the metabolism, then it's hard to lose weight when body is not burning calories. One of the yoga which I prefer is Surya Namaskar. It's a full body exercise at very slow pace and it doesn't hurt the joints and fills body with positive energy for whole day.

There are many Yoga DVDs in markert which you can do at home. My Mother-in-law has arthritis she workout on exercise bicycle. Even tai chi exercise is very good and especially good for people with joint pain. By losing weight your pain will also reduce remarkably.

Your Calculated BMI is: I'll suggest start with small goal. Try to lose kgs in a month once you achieve that goal and see your arthritis in control then increase the intensity and duration of your exercise.

Cut oil, sugar and junk food ; Adds fruits, whole grain bread, salad, brown rice , low calorie food and plenty of water. Try to be on track as much as possible if there is slippage don't feel bad immediately get back on track. Check your weight at least once a week so you know you are doing it right.

Try to motivate yourself and be cheerful and happy you'll see results. Keep me posted on your progress Arpana. Better yet, join me; then we can share ideas for making it painless and fun! I was just diagnosed with MD although I believe I have had it for years. Have you still been able to control yours? I had a feeling it would hit me sooner or later though as I have not watched my diet, am out of shape, and have been drinking my fair share of alcohol lately.

My ear has been full and ringing out of control for the past 3 weeks so I guess that was my warning. Any recommendations out there on how to ease the symptoms which include severe ringing and dizziness? I assume I should cut out sodium, drink as much water as possible and stay hydrated.

Thank you for sharing your experience and insights! Also very thankful that the thread continues to be current! As a diabetic with Menieres that has resulted in severe hearing loss where I miss a large portion of conversations, I find this information so valuable particularly the explanation of how regulation of insulin is key.

Just wonder how diabetics would do on this diet? Would love to hear more about the diabetic aspect of this and how it or if it contributes to the Menieres disease process. I had Minieres prior to being diagnosised as a diabetic, though I was pre-diabetic for a few year. Please let us know how this diet did—or did not—work for you.

It makes a lot of sense! I too am on a lower salt diet. The only thing that stopped the vertigo for me were gentamicin shots. A little tough at first; but so worth it. I have not had an attack in over 3 years. Hello, I am a little confused on something.

This zone diet appears to be a brand name, and you have to buy these products. I remember months ago that I started having bowel trouble first, and at the time the MD was primarily just a little plugged up feeling in the ear. I eat fairly well, but I still may have overeaten given my physiology and one last question if you will: I went through a few week period recently where the vertigo was more dominant than the hearing loss, and the attacks were accompanied by tenseness in the neck muscles to the point you could hear the bones cracking when turning your head, and when the attacks stopped say 1 hour or 2 the back of my head got a tingling feeling like you get when circulation returns.

Thank you for this interesting information. I have had Menieres for about 12 years, with several severe episodes resulting in an ambulance ride to the emergency room. The diuretic has really been the most effective means of control for me. Good luck to everyone!

THE ZONE DIET IN PRACTICE: DIVIDING YOUR MEALS INTO BLOCKS