What's your Gender?
Male
Female
1 / 4
What's your Objective?
Weight Loss
Weight Gain
Muscle Gain
Be Healthy
2 / 4
What's your Lifestyle?
I barely move
Not that active
Moderately Active
Very active
3 / 4
Please fill out the missing details
How old are you?
Tip: Age Must be between 18 and 60 years
Your height is...
ft
in
Your weight is...
Generate Diet Plan
Generate Workout Plan
4 / 4

Diet Plan To Lose Fat

Get this plan

A diet plan to lose fat differs from a diet plan to lose weight. To lose weight means to lose muscle, fat and water from the body while to lose fat one only looks to lose the fat and keep the muscle. One requires more calories to keep the muscle and a good metabolism, which is healthy.

A quick weight loss diet plan may help one to lose weight fast but in the process one also loses important muscle mass. A diet plan to lose fat requires one to shun or decrease sugar, decrease fat intake and simple carbs intake.

Get Free Diet Plan To Lose Fat

What's your Gender?
Male
Female
1 / 4
What's your Objective?
Weight Loss
Weight Gain
Muscle Gain
Be Healthy
2 / 4
What's your Lifestyle?
I barely move
Not that active
Moderately Active
Very active
3 / 4
Please fill out the missing details
How old are you?
Tip: Age Must be between 18 and 60 years
Your height is...
ft
in
Your weight is...
Generate Diet Plan
Generate Workout Plan
4 / 4

What should I eat to lose fat?

One needs to eat a high protein; low fat, and moderate carbs diet to lose fat. One needs to eat five to six meals in a day instead of three big ones and keep in mind not to starve yourself. A fat loss program does not only depend on the food intake but also depends on how much calories you are burning every day through physical activity.

Many people, despite eating less are over-weight. The reason being, ignorance of the importance of different food groups, nutrients and eating heavy meals only once or twice a day. One should follow a gradual weight loss diet plan instead of a quick weight loss diet plan.

How can I eat healthy and lose weight?

Food consists of three main groups like carbohydrates, fats and proteins. Protein is required every day for proper functioning. Carbohydrates provide fuel for the body. Complex and slow burning carbs are better than simple or sugary carbs. After the body uses the carbs for its energy needs, the rest excess carbs are stored as fat. Similarly, for fats there are good fats and bad fats. Saturated and Trans fat are bad fats which should be avoided. One can follow a sample diet chart given below which is healthy and will also help you lose weight.

Get Free Diet Plan To Lose Fat
Select your gender to get started
Male
Female

How can I lose weight?

One may need to follow a more vigorous diet plan to lose weight along with an exercise regime.

You need to determine the body fat percentage and total calorie requirements. There is a distinct way to find out the total fat in the body in men:

Note down the weight and waist size. The body weight has to be multiplied by 1.082, then add 94.42 and save the number. Next multiply the waist size by 4.15 and subtract the result from the first saved number. The difference between this number and your current body weight is the total fat content in your body.

Similarly, there is a formula to calculate the fat content in women too. A diet plan to lose fat should be divided according to the days you work out. On cardio days, fat will be lost faster if you work on an empty stomach and on weight training days, carb intake should be higher to provide enough energy. Make sure to have a diet containing 50%, 30-35% of carbs and the remainder in the form of healthy fats.

Fats to avoid in your diet plan

  • High-fat meats
  • High-fat dairy
  • High-fat salad dressings
  • Deep-fried foods
  • Butter

Daily diet plan to lose fat

Below is a sample diet, which answers the trickiest question - How do you lose fat? If you are really looking to lose fat; you must try it out. The sample below is for one day and one can take clue and devise it accordingly for a longer period.

One can take some hints from this meal plan and devise one’s own according to one’s portion sizes, preferences and daily needs. Incorporate more fibrous food in your plan as it makes you feel fuller for longer without getting stored in the body as fat. Make sure you incorporate varied food choices particularly of your taste and preference to avoid monotony with the diet plan. If you do so, then you might follow the diet plan for a few weeks but will eventually give in to your cravings.

Get Free Diet Plan To Lose Fat
Select your gender to get started
Male
Female

It’s best to include varied items of your choice in limited portions to your cravings and add some interest to the diet. Measure your daily requirement of calories and try to eat within that particular range. You can eat 1800 on one day and 2400 the next day. Then again have 2200 on one day and 1900 on the other trying to average out on 2200 calories for the whole week.

Another thing to keep in mind while planning a diet to lose fat is not having any cheat meals specially wherein you overeat. Instead, try to incorporate a favorite item in limited portions every day or every alternate day. This is because after eating too much on a cheat day, it gets very tough to be strict with yourselves the next day and you do tend to get fed up with your monotonous healthy diet. Make your diet healthy but interesting too so that you do not tire of it.

Breakfast

Oatmeal - Diet Plan To Lose Fat

1/2 Cup Oatmeal

Porridge - Diet Plan To Lose Fat

Porridge

Puffed Rice - Diet Plan To Lose Fat

Puffed Rice

Apple - Diet Plan To Lose Fat

Apple

3 Whole Eggs - Diet Plan To Lose Fat

3 Whole Eggs

2 Whole Grain Toast with Baked Beans - Diet Plan To Lose Fat  98fit

2 Whole Grain Toast with Baked Beans

Banana - Diet Plan To Lose Fat

Banana

Prev Meal
Next Meal

Mid-Morning Snack

Protein Bar - Diet Plan To Lose Fat

Protein Bar (Low fat, Low sugar and high protein)

Protein Shake - Diet Plan To Lose Fat

Protein Shake

Prev Meal
Next Meal

Lunch

Grilled Chicken - Diet Plan To Lose Fat

Grilled Chicken (1 Portion)

Paneer Gravy - Diet Plan To Lose Fat

Paneer Gravy

Brown Rice - Diet Plan To Lose Fat

Brown Rice (1/3 Cup)

Mixed Vegetables - Diet Plan To Lose Fat

Mixed Vegetables

Prev Meal
Next Meal

Mid-Afternoon Snack

Yogurt - Diet Plan To Lose Fat

Yogurt (1/2 Cup)

Protein Shake - Diet Plan To Lose Fat

Protein Shake

Prev Meal
Next Meal

Dinner

Lean Streak - Diet Plan To Lose Fat

Lean Steak (1 Portion)

Paneer - Diet Plan To Lose Fat

Paneer

Mix Vegetables with Curd Dressing - Diet Plan To Lose Fat

Mix Vegetables with curd dressing

Vegetable Soup - Diet Plan To Lose Fat

Vegetable Soup

Sweet Potato - Diet Plan To Lose Fat

One Sweet Potato

Steamed Carrots - Diet Plan To Lose Fat

Steamed Carrots

Prev Meal
Next Meal

Before Bed

Skimmed Milk - Diet Plan To Lose Fat

Skimmed Milk (Half Cup)

Prev Meal
Next Meal
Important Tips

Do's

  • Eat a breakfast rich in protein content
  • Drink water half an hour before your meal
  • Eat your food slowly
  • Eat more of fibrous food especially soluble fiber
  • Eat more of whole and unprocessed foods
  • Eat food in smaller plates
Your body needs a personalized diet plan based on your taste buds
Your body needs a personalized workout plan based on your body type
Get Free Diet Plan To Lose Fat
Let's Go!

Don'ts

  • Have sugary fruit juices or drinks
  • Have alcohol or fizzy drinks
  • Have fried food
  • Skip meals
  • Drink coffee or tea as it helps to boost your metabolism
Get Free Diet Plan To Lose Fat
Select your gender to get started
Male
Female

How 98fit helps

If you are looking to loose weight the healthy way, our team at 98Fit is looking forward to guide and assist you through the journey. We are your perfect fitness partners for; we believe that there are no short cuts to a healthy body.

When you partner with us we toil with you to ensure you get the best and most suitable diet plans and exercise regime, tailor made to your specific health needs.

Staying fit never sounded more easy and simple than it is with us at 98Fit. We make fitness your habit; something that you learn to incorporate in your daily life through consistent effort.

We at 98Fit help you attain holistic fitness through scientifically backed diet and workout plans. These are aimed to not only help you loose weight and fight lifestyle disorders; but also to help you get that confidence back and take charge of your life.

So go ahead and create your plans today, we are eager to start! Aren’t you?

Get Free Diet Plan To Lose Fat

What's your Gender?
Male
Female
1 / 4
What's your Objective?
Weight Loss
Weight Gain
Muscle Gain
Be Healthy
2 / 4
What's your Lifestyle?
I barely move
Not that active
Moderately Active
Very active
3 / 4
Please fill out the missing details
How old are you?
Tip: Age Must be between 18 and 60 years
Your height is...
ft
in
Your weight is...
Generate Diet Plan
Generate Workout Plan
4 / 4