Effective Weight Loss Plan


As per my personal experience, weight loss can be surely achieved by combining cardio exercise and low carb high protein diet.

I have written an effective weight lose plan which can be modified as per your comfort or target level. It helped me to lose 7 to 8 kilo in 3 months time especially the fats from my middle section.


Jogging or any form of cardio exercises

5 to 6 days a week. Keep up your heart beat to 140-150 bpm for 30 mins during exercise. 5 mins warm up and cool down is essential. Bit of weight training will help you to avoid losing muscles during this period.


Low carb and high protein Diet

6 days a week.
Remaining day is a cheat day, where you can eat good amount of carbohydrates to avoid your body gets deprived for carbohydrate during this weight lose plan.

Must include food:

  • Lean meats (Chicken, Mutton)
  • Fish (Salmon, Tuna, Tilapia, Sardines)
  • Dairy products (Milk, Yogurt, Butter, Cheese)
  • Eggs
  • Vegetables (Broccoli, Spinach, Cauliflower, Cabbage, Celery)
  • Nuts (Almonds, Walnut)
  • Soya

Must avoid food:

  • Carbohydrate Grains (Rice, Noodles, Wheat, Pasta, any flours)
  • Sugar (All form of sugar content. Sugar is 100% carbohydrates)
  • High Starch/ High GI Vegetable or Fruits (Potato, Beetroot, Carrot, Banana)

Points to take note:
A good multivitamins and omega 3 supplement must be taken daily during this plan to replenish your body with necessary elements. Drink large amount of water and enough rest. It will boost your body’s ability to burn fat.

If you are going to have a long tiring day at work, you start your day with breakfast contains complex carbohydrates food like multigrain bread with butter and egg or multigrain oats meal with dairy.

Sample Diet of a Day:

Breakfast: Scrambled eggs with butter and a glass of milk

Lunch: Pan fried salmon/Steak with broccoli/celery

Dinner: Fish fillet, Vegetable salads and Yogurt

Snacks & Drinks: Almonds, Walnut, Green Tea, Black Tea (No or little sugar)



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