Diet Plan for live healthy life.

ladies and gentlemen my name is 

M. Ali Khan and i am a board-certified 

internal medicine physician. Today we will be talking about a simple and easy diet plan that you can start right now. Let's get into it now looking for a healthy appetizing non-restrictive easy to follow, Meal plan easy to buy at the supermarket. If this is what you want then you are of course at the right place. You will never be hungry and feel free to stop this video and take all the notes that you want or you can actually watch the whole video and then come back to it at the end of now by the end of this video you will have an exact meal plan laid out for you exact meal plan laid out for you. You will know exactly what you will be eating for breakfast, lunch or dinner as well as for snack and what you will get out of all of this is you will lose 30 to 50 pounds. Now that is about 13 to 23 kg in approximately six months if you follow this. I think you will win and this will help you keep the weight off for a longer and a healthier life but of course if you're not looking for such then you can skip this topic and you will be able to fit into your dress or your summer gear or to show your muscles more prominently now follow this and you will get there and stay till then because, at the end i will have six bonus tips on how you can eat at restaurants and still eat healthy so that is going to be important now moving on to your breakfast. Breakfast is the most important meal of the day i have too much text here you can take notes but this is how your breakfast is going to be looking look at this. You have a balanced meal right over here you will be consuming around 406 kilo calories and that should be enough in this whole process so make sure whenever you are trying to eat breakfast. Try to have whole Wheat Bread that is essential that is important and whatever you can eat whole wheat that will work out best for you try to have a single slice a medium slice nothing large single slice and you can of course in different days you can substitute with half a bagel or a croissant or any small pancake so this is going to serve as your base basically the bread is going to provide you with the energy in this diet. As you see here of course jelly you should be using two teaspoons. Two teaspoons of jelly that is two teaspoons not tablespoons because one tablespoons is actually three teaspoons. So make sure the jelly you're using it's two teaspoons now in cereals. Cereal is always good try to have shredded wheat as you see here shredded wheat is the cereal that you should be looking to use shredded. Wheat is what you should be looking to use now milk. I prefer one percent milk, because that has lower amount of fat in it and you're gonna have one cup of that one cup not a whole glass you're gonna have one cup of that now why do. I prefer to have some fat in milk because that helps in absorbing all of the nutrients that are in the milk. You will of course get the vitamin d in the milk as well next orange juice orange juice uh three-fourths of a cup and this is you can of course substitute with a fruit an apple or a banana and this will work out fine and since we i'm taking into consideration people's uh how people actually live their life? So coffee is fine regular coffee is good do not add any sweetening material no sugar and of course i am not a fan of artificial sweeteners. Just regular coffee that should work out fine all right so this milk here was with your cereal okay. But it's okay to have a little bit of milk on the side as well and that is fine that is perfect and by the end of this breakfast you will have around 200 and sorry 402 kilo calories so you see here guys this is a very appetizing this is a very appetizing breakfast. Make sure and you will love it and you will be able to substitute what you need. All right moving forward so just to clearly state okay. I think you are of course appreciating my approach people need to have all food groups carbohydrates proteins fats and of course people who are into highly restrictive diets. They may not they may have a much difficult. Time balancing their macro and micro-nutrients and it's sometimes fairly difficult to maintain. If maintain your diet on a longer term period if you have a restrictive diet. For example, A vegetarian or a vegan diet or even a carnivore diet is difficult sometimes to maintain this in the long run. Especially given the current situation. Now moving on to lunch now lunch i always like to enjoy my lunch and if you want to know how your lunch is going to be looking like so this is a picture of your lunch.

look at this is doesn't this look good 

you have everything you have your sandwich you have your meats you have your salads you have your fruits and of course the glass of water drink about four, six to eight glasses of water every single day.

Now lunch what are you what are you 

going to be having meat is always essential in a balanced diet here i have roast. Beef sandwich that's what you're going to be making you can of course substitute and choose what you like you can use turkey or chicken it's it's totally up to you. You can switch this around through out the week make sure uh to keep things. Interesting again whole wheat bread now instead of the one slice that i had for you at breakfast it's okay you can have two slices of whole wheat bread you can have two slices of course your roast beef or your turkey or your chicken to two ounces. Make sure when you get it, it's lean protein it is lean okay. Now cheese is okay try to find a low fat cheese low sodium cheese and this of course will be another another manner you are receiving lean protein. Now next i love vegetables. Vegetables are great are eat as much as you potentially can with any of your meat. With any of your meals and if you look at the image vegetables are always great they look great even colorful. You should be in love with them all right. So you want to mix it up put a little bit of taste into it mayonnaise throw it in there low calorie mayonnaise. It's okay um it's it'll do you fine it'll. Keep fix things interesting for you then comes the fruits. Apple is great quick and easy have a serving of fruit of course with almost each of your meal. It's appetizing and it is definitely adding value to your diet of course water. So if you really really want to lose weight, some people and that is of course recommended as well you can have water. Before your meal and that will definitely reduce the amount of food you will be ingesting so your lunch is 306 calories. The lunch that you just going to see again this is going to be 366 kilo calories so this looks nice and you can see that you can do this on a daily basis substitute. Where you want every single day you can substitute let's go back here so you want to take some notes. You can take your notes now all right you can pause and take your notes.

Moving forward so 

just want to clearly state out there dietary and nutrition advice is a very complicated subjects. There are many different variables and this weight loss program that i have for you this is for general health as well. But if you do not agree with some of the points that i am putting in there you are free to do what you want but of course. I think you will definitely get lots of value from. This um this meal plan anyways before we move to dinner i'd love to see you on my social media profiles um i'm everywhere of course on You Tube, Facebook, Instagram and twitter mainly you can find me if you look for Dr khan. Dr khan show and you can find me anywhere i'd love to see you there as well now moving forward to dinner. So dinner is dinner's always essential of course. Because you need to sleep after your dinner. One caveat i would recommend that you eat dinner early let's say around six to seven pm if for example you're going to be sleeping around 10 pm make sure there is a three to four hour gap between your dinner and when you are eating you. When you are going to be sleeping so and you want to see. How your dinner is going to look then you are lucky because this is. What i have right here dinner is going to be fairly appetizing a balanced meal balance diet and it's only going to come around to 625 kilo calories and you can see you have all the components. All the food groups and it surely looks appetizing now let's get back to your notes all right so i love fish i love fatty and oily fish dinner your main course will be the main ingredient um around which everything else is going to be centered on is uh salmon three ounces. Salmon this is your lean protein source as well as well as a fat source good fat source now of course you may want to cook it a vegetable oil is okay um one and a half teaspoons that should be okay. You need to make keep things balanced and make sure you're going to be following this in the long run baked potato not too much but baked potato is okay. It will get you through the night and you won't have nightmares when people get hungry at in the middle of the night they do get hypoglycemic. They do get nightmares as well so don't do that to yourself make sure your diet is balanced healthy and is com consisting of all different food groups now margarine margin is okay.

It's at four i

t's good for taste uh there's a big debate about whether margin is good or whether butter is good um i'm more inclined towards margarine. But of course different situations carry different requirements. Marginally whenever you're buying it make sure it does not have too many trans fats so make sure you're looking at those labels and i will have a different ideas on um what to look at when you're looking at those.

Nutrition labels so that you know what 

you're getting next green beans i love beans okay They're healthy um excellent source of vitamins especially vitamin c and as well and always have vegetables in any of your meals.

Carrots 

this is what i normally snack on a lot but carrots always good to add as part of your meal half a cup of carrots this should be good. Now a dinner roll is okay you need some carbohydrates in there for taste.

Appetizing one medium one medium size, 

let's see in one of my in the picture that i showed you hat you do have um dinner rolls here you do have a white dinner roll over here. Don't eat all of them of course you're only going to be having. One of them just for taste all right so this dinner is continuing con continuing. I'm okay with low fat ice cream a fairly small amount of low fat ice cream half a cup every now and then it's okay. It's okay not a big deal all right now keeping things balanced iced tea unsweetened iced tea this is great it's even better if iced tea does not contain artificial sweeteners and water okay water i have two cups of water here basically you're going to be not drinking water at the at near the bedtime however you are going to be drinking with dinner so that you pee before you sleep and with dinner you will have around 625 kilocals of energy everything balance everything appetizing and you will love this you can pause here or come back. To record this and of course you can substitute any of these items you can. Substitute and find something else to keep things interesting but this is easily doable and let's have a look at your dinner plate again. Isn't this nice isn't this wonderful all right and now snack okay i like popcorn um i admit. I like popcorn don't add anything to it popcorn is great nuts and fruits are even better nuts and fruits as snack is is even better. All right guys i think this as you see here. Just gonna circle back a little bit. You have appetizing breakfast a delicious lunch you have an even better dinner. Even threw through in snacks for you so that you do not feel left out one thing you should never do. You should limit as much as possible are

juices i know have a juice in there but 

you should limit. Juices as much as possible and that will definitely help out in losing weight now as i promised earlier that at the end of this huge diet plan. I will talk about healthy eating while you are dining out so i don't want you to stay at home. You have to go out there okay you have to um enjoy every now and then of course you have to be careful in the current environment still um every now and then if you do go out make sure you follow certain a certain.

Certain directions and you can talk to 

the restaurant staff as well if because of course you want to meet your weight loss goals and get healthy so regardless of whether you're trying to lose weight you can eat healthy when you're dining.

Out all right 

okay so and basically this is a treat for you right so you should of course enjoy it but of course keep things tasty and healthy as well. All right so what you should do you should always ask you can ask it's okay. They don't have a problem do they serve fat free or low fat milk rather than whole milk or cream a lot of people will do that do they take extra measures to remove the visible fat from their from their meats that is going to be important and do they leave butter gravy um cream sauces off the dish. So in case you are not going to be you're not going to um you're not going to eat that you can of course put them on the side and you don't have to eat them so better for them not to put it on your dish they could keep it separately. All right now do they serve salad dressing on the side because this is important a lot of people when they sprinkle dressing the dressing can have lots of calories with it uh itself so that defeats the purpose of your salad so it's good. If they have that salad dressing on the side so you can minimize the amount of salad dressing that is going to be on your salad. All right use less cooking oil when cooking like i said i do not prefer um too much cooking oil, vegetables oils are okay but too much is probably not a good. Deal and the last which i think is probably going to be the best i love olive oil and if they serve olive oil then that is excellent and that is great so olive oil should be part of your meal as well. It has numerous health benefits and it's an essential portion of the Mediterranean diet. Especially fond of now guys so this is what i want to talk about today and i have other ideas on weight loss as well. I think this will suit majority of the people out there however if you're looking into intermittent fasting and seven tips how to lose weight.  Let me know what you think in the comments below what have you been doing and do share this plan with your family and friends thank you so much bye