Everyone wants to look the most beautiful on their wedding day. From perfecting a grand entrance to wearing the dream wedding dress, a lot of preparation is done to ensure that every detail is flawless. Months before the big day, brides and grooms put in work to get fit and feel their most confident. Nutritionist Manu Gupta has shared a weight loss diet plan on Instagram that will help you lose 2-3 kg in 10 days. Along with this, he also told how to reduce belly fat.
Also read: Man who lost 95 kg reveals vegetarian and non-vegetarian intermittent fasting diet plan to ‘lose 1-2 kg per week easily’
Losing belly fat requires a combination of good diet, workouts, and healthy lifestyle habits. Nutritionists outline a complete weight loss plan to get rid of belly fat, from diet to habits.
Diet
Manu shares 7-day diet plan that targets belly fat from breakfast to dinner. It is a nutritious, balanced diet that meets all dietary requirements from protein to healthy vegetables. For each meal, the nutritionist also suggested the right time to eat.
monday
- breakfast at 9 am– 2 boiled eggs, 1 multigrain toast and 1 spoon peanut butter
- Lunch at 11:30 am- 100 grams papaya and 5 soaked almonds
- Lunch at 1:30 pm– 100 grams grilled chicken with 1 chapatti (30 grams) and 1 cup palak dal.
- Evening snack at 5:00 pm– One cup green tea (30 grams) with roasted gram
- dinner at 8:30– 150 grams paneer curry with a cup of brown rice and salad
Tuesday
- breakfast at 9 am– A masala omelette consisting of 2 eggs and vegetables, with a slice of multigrain bread
- Lunch at 11:30 am– 100 grams seasonal fruits
- Lunch at 1:30 pm– 1 bowl of vegetable khichdi consisting of 50 grams of rice and 50 grams of moong dal, along with a cup of cucumber raita
- Evening snack at 5:00 pm– 1 tsp seeds mixed with 2 walnuts
- dinner at 8:30– 100 g grilled fish or tofu with vegetables
Wednesday
- breakfast at 9 am– 1 gram flour cheela consisting of 60 grams flour and 1 teaspoon flax seeds
- Lunch at 11:30 am– 100 grams apple
- Lunch at 1:30 pm– 150 grams chicken curry with 1 small ragi roti and 1 cup curd
- 5 pm evening snack– 1 handful roasted makhana (30 gm)
- dinner at 8:30– 150 g mixed vegetable curry with 1 cup cooked quinoa
Thursday
- breakfast at 9 am– 1 boiled egg, 1 moong dal with cheela and mint chutney
- Lunch at 11:30 am– 50 grams guava and 5 soaked almonds
- Lunch at 1:30 pm– 100g grilled fish or tofu with 1 chapatti and mixed vegetable curry
- 5 pm evening snack– 1 cup buttermilk and 2 walnuts
- dinner at 8:30– 150 grams egg curry consisting of 2 eggs with 1 cup vegetable pulao
Friday
- Breakfast at 9 am-1 beaten egg with vegetables along with a slice of multigrain bread
- Lunch at 11:30 am- 100 grams watermelon
- Lunch at 1:30 pm- 150 gm Paneer Tikka with Jowar Roti and 1 cup Dal
- Evening breakfast at 5 pm- Handful of roasted peanuts (30 grams)
- Dinner at 8:30- 100g chicken stew with 1 bowl red rice
Saturday
- Breakfast at 9 am- 1 masala omelette consisting of 2 eggs and have it with chapatti
- Lunch at 11:30 am-100 grams pomegranate
- Lunch at 1:30 pm-1 bowl rajma curry (50 grams) with 1 cup cooked rice and salad
- Evening breakfast at 5 pm- 1 teaspoon sunflower seeds and 5 soaked almonds
- Dinner at 8:30-100 grams of grilled chicken and a bowl of broccoli and carrots
sunday
- Breakfast at 9 am-2 hard-boiled eggs with multigrain toast and a spoonful of peanut butter
- Lunch at 11:30 am- 100 grams orange
- Lunch at 1:30 pm-1 bowl chana masala (100 grams) and cucumber salad
- Evening breakfast at 5 pm- 1 cup green tea and a handful of roasted gram
- Dinner at 8:30- 100 grams Paneer Bhurji and 1 cup cooked quinoa
Now that the diet plan is made, the nutritionist explained some basic rules and habits that should be followed.
Other tips shared by nutritionists:
calorie deficit
Calorie deficit is one of the weight loss techniques. According to Manu, this is simple mathematics which means that a person should burn more than he eats. He recommended whole foods like pulses, vegetables and eggs to make the calorie deficit sustainable.
Say no to junk and refined oils
Needless to say, there is a need to completely avoid junk food. Despite all your workout efforts, junk food takes you back to square one. “Chips, biscuits and overly oily foods are sabotaging your efforts,” he said. Switch to healthier oils like ghee or olive oil.
prioritize sleep
Many of us have a habit of sleeping at night whenever we get time, sometimes staying up late on the phone or working. This is not healthy because sleep is directly related to weight loss. The nutritionist explained that less sleep disrupts hunger hormones, making a person crave sugar and carbs even more.
Focus on small daily workouts
Having a cheat day is tempting, skipping the gym and sleeping in bed. But the goal of weight loss can never be achieved this way. The nutritionist recommended short daily workouts like high-intensity, core-focused, or strength training sessions that can boost fat burning and preserve muscle.
Also read: Ram Kapoor lost tremendous weight, showed a stunning new look; Fans don’t ‘recognize’ him
Increase protein intake
Protein has an indispensable importance in the diet. The nutritionist reiterated the need to consume more protein. H recommends cottage cheese, lentils, eggs and chicken as they are the secret weapons for staying full and burning calories while digesting.
Disclaimer: This article is for informational purposes only and is not a substitute for professional medical advice. Always seek the advice of your doctor with any questions you may have about a medical condition.
Also read: Man who lost 50 kg reveals ‘best exercise routine for permanent weight loss’
