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Expert recommends eating a diet that minimizes starches, added sugars, and animal fat from meat and dairy foods. For rapid weight loss, he recommends focusing on fruits, veggies, egg whites, soy products, skinless poultry breasts, fish, shellfish, nonfat dairy foods, and 95% lean meat. Here are more tips of Diet: • Eat vegetables to help you feel full. • Drink plenty of water. • Get tempting foods out of your home. • Stay busy -- you don't want to eat just because you're bored. • Eat only from a plate, while seated at a table. No grazing in front of the 'fridge. • Don't skip meals. Onlinefat2fit can provide to create a plan just for you. Enter your weight loss goal and it will calculate daily calorie recommendations for how to achieve it. Log your foods. Search foods and beverages, including all your favorite brand names, all of which you can log to a meal time. Or simply add your own food. Log your activity. Choose from hundreds of popular activities, or add your own to create custom workouts. Track your progress. See how your food choices and exercise routine work together to help you reach your goal. Monitor your nutrients. Keep tabs on your nutrient intake with our fat, saturated fat, cholesterol, sodium, carbohydrate, fiber, sugar, and protein trackers. Get progress reports. See how your weight has changed over time. Include following items for weight loss: • Fruits and vegetables – Enjoy whole fruits across the rainbow (strawberries, apples, oranges, berries, nectarines, plums), leafy salads, and green veggies of all kinds. • Beans – Select beans of any kind (black beans, lentils, split peas, pinto beans, chickpeas). Add them to soups, salads, and entrees, or enjoy them as a hearty dish on their own. • Whole grains – Try high-fiber cereal, oatmeal, brown rice, whole-wheat pasta, whole-wheat or multigrain bread, and air-popped popcorn. Eat balanced amount of Protein, Fat and carbohydrates for Weight Loss Each one of your meals should include balanced amount of protein ( for strength), fat (for fat soluble vitamin absorption) and carbohydrate ( for energy) source. Indian food is predominantly heavy on carbohydrates. Constructing your meals in this way will automatically bring your carbohydrate intake down. Food Sources: • Protein – Dal, sprouts, milk & milk products, soya products. • Fat– Ghee, oil, nuts, dry fruits. • Carbohydrate – Cereal dishes like chapatti, rice, vegetables, fruits.. Protein is the macronutrient that contributes most to fullness and eating adequate protein can raise your metabolism.