Qatari Diet Plan For Weight Loss

If you are looking for the right diet plan in Qatar for weight loss you have come to the right place.

With weight gain becoming a rising concern for people all around the world, it is very crucial for us to know the right way to start losing weight.

 

Understanding Weight Loss

While it is widely believed that weight loss involves doing lots of vigorous exercises for an extended period of time, the truth however is that, our diet is of more influence on how effectively we lose the extra pounds of weight than just workout alone.

For the most effective weight loss plan, eating just the right amount of protein, fats and carbohydrates along with essential vitamins and minerals can make all the difference within a short span of time. It is important to remember that losing weight is not just about getting physically lean or thin, it is about reaching an optimum physical condition where the metabolism is proper along with other bodily functions.

Another commonly believed factor in weight loss is cutting off fat in the diet, which is again, not entirely the right thing to do. Fat plays an important role in protecting our body and is essential for a healthy living. However, there are different kinds of fat, some healthy and some are not healthy. Any fat that is heavily processed is harmful for the body. Fats from olive oil and fish liver oil are considered healthy whereas any form of refined oil is full of unhealthy chemicals. Butter and other milk fats are considered healthy if consumed in small quantities.

 

Weight loss diet plan in Qatar

In Qatar, lots of healthy food options are available along with unique fruits and spices that if included in the diet plan can even boost the process of weight loss. It is a blessing that in Qatar most of the staples are very little processed and the primary oil used for cooking is olive oil, which is great news for all who are trying to shed those annoying love handles in a short span of time.

Here is a weekly plan that will help you through a guided diet plan for weight loss. 

 

Time

Sunday

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

6:30 AM

Cucumber Detox Water (1 glass)

Lemon Detox Water (1 glass)

Apple-Cider vinegar Detox Water (1 glass)

Apple-Cider vinegar Detox Water (1 glass)

Apple-Cider vinegar Detox Water (1 glass)

Lemon Detox Water (1 glass)

Cucumber Detox Water (1 glass)

8:00 AM

Oats porridge in skimmed milk (1 bowl) + Mixed nuts (25 g)

Curd ( ½ bowl)+Mixed vegetable stuffed regag

Skim milk yogurt (1cup) + multigrain toast (2 pc)

Yogurt smoothie with fruits (1 glass)+ Egg omelet (1 pc)

Skimmed milk (1 glass) + green peas with poha (½ bowl)

Rice cakes ( 2 pc) + babycorn ( 1 bowl)

Humus (1 bowl)+ Falafel ( 2 pc)

12:00 PM

Skimmed milk paneer (100gm)

Skimmed milk paneer (100gm)

Skimmed milk paneer (100gm)

Skimmed milk paneer (100gm)

Skimmed milk paneer (100gm)

Skimmed milk paneer (100gm)

Skimmed milk paneer (100gm)

2:00 PM

Mixed vegetable Salad

(1 bowl)

Mixed vegetable Salad

(1 bowl)

Mixed vegetable Salad

(1 bowl)

Mixed vegetable Salad

(1 bowl)

Mixed vegetable Salad

(1 bowl)

Mixed vegetable Salad

(1 bowl)

Mixed vegetable Salad

(1 bowl)

2:10 PM

Regag

(1 pc) with Humus or saloona

(1 bowl)

Lentil curry (⅓ bowl)+ steamed rice (1 bowl)

Sauteed vegetables with paneer (1 bowl) + regag (1pc)

Dal with chickpeas (1 bowl) and green vegetables ( 1 bowl)+ Regag (1 pc)

Low fat paneer curry (1 bowl)+ regag (1 pc)

Curd (1 bowl) + Humus ( 1 bowl)

Green leafy vegetables with chickpeas (1 bowl) + Steamed rice ( ½ bowl)

4:00 PM

Mixed fruits (1 cup) + buttermilk (1 glass)

Apple (1 pc) + buttermilk (1 glass)

Banana (1 pc) + buttermilk (1 glass)

Orange (1 pc)+ buttermilk (1 glass0

Papaya (1 cup) + buttermilk (1 glass)

Mixed fruits ( 1 cup) + buttermilk (1 glass)

Apple (1 pc) + buttermilk (1 glass)

5:30 PM

Arabian tea with no or little sugar and milk (1 cup)

Arabian coffee with no or little sugar and milk (1 cup)

Arabian tea with no or little sugar and milk (1 cup)

Arabian coffee with no or little sugar and milk (1 cup)

Arabian tea with no or little sugar and milk (1 cup)

Arabian coffee with no or little sugar and milk (1 cup)

Arabian tea with no or little sugar and milk (1 cup)

8:50 PM

Mixed vegetable Salad

(1 bowl)

Mixed vegetable Salad

(1 bowl)

Mixed vegetable Salad

(1 bowl)

Mixed vegetable Salad

(1 bowl)

Mixed vegetable Salad

(1 bowl)

Mixed vegetable Salad

(1 bowl)

Mixed vegetable Salad

(1 bowl)

9:00 PM

Dal (1 bowl) + green leafy vegetables (1 bowl) + Regag (1 pc)

Sauteed vegetables with paneer (1 bowl) + regag (1pc)

Lentil curry (⅓ bowl)+ steamed rice (1 bowl)

Humus (1 bowl) + steamed rice (1/2 bowl)

Curd (1 bowl) + Humus ( 1 bowl)

Regag (1pc) + Saloona ( 1 bowl)

Low fat paneer curry (1 bowl)+ regag (1 pc)

 

The above-mentioned weekly diet plan should be repeated with minor changes according to the body type of different individuals for at least 3 months before a significant change is observed. It is important to note that this diet will only help you lose weight and gain a controlled healthy physique when combined with daily mild exercise and at least 6 to 8 hours of night-time sleep.

Daily water intake must be within 4 to 5 litters. Water plays a crucial role in weight loss. It helps in digestion and proper absorption of the nutrients in the food. It helps regulate body temperature and processing of fat. All this diet will go to waste if the water intake is not proper and the body will react abnormally with frequent headaches and upset stomach.

Also Read: Amazing Health Benefits of Papaya for Skin and Hair

Since the environmental temperature is quite high in Qatar, it is advised to drink water frequently and in small quantities rather than lots of water at one go.

 

Precautionary advice for weight loss

It is very much understandable that there are a lot of people for whom it is not possible to follow a strict diet and workout plan due to their work time. In such cases the overall diet should be composed of easily available food that covers the essential nutrients.

For them, the golden advice is that no matter how much you may be able to follow the given diet or any diet, do not overfeed yourself. Always intake less than your usual capacity and your body shall function smoothly. Any food that is not utilised by the body will ultimately get converted into starch and shall be stored as fat in the body which is to be avoided.

 

Amount of nutrients in the weight loss diet

It is advised to avoid simple carbohydrates like bread, biscuits, white rice since they contain too much sugar. Instead, contemporaries like brown rice, millets and oats are the healthier option. The overall diet should be composed of 30% of protein in the form of chickpeas, paneer, milk , eggs and meat. This is very crucial since protein is important for muscle building and sustaining.

Also, 20% of the whole diet must contain healthy fats such as polyunsaturated, monounsaturated and Omega-3 fatty acids. Oils such as olive oil, rice bran oil, mustard oil and sesame seed oil are excellent sources of healthy fats. Apart from these restricted amounts of butter and ghee can also be included. Deep fried food is to be avoided at all costs.

Also Read: 10 Healthful Benefits of Having Dates with Milk

Vitamin A, E, B12, D, calcium and iron are essential in the diet as they help regulate proper functions of organs and systems. Green leafy vegetables along with fruits and meat are great sources of essential minerals. It is best to avoid synthetic or processed supplements for better results in the long run.


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