please Suggest me Diet...

[bashur]

Hi Friends....
Can u any one suggest me some good diet chart for weight loss (now i am 71 Kg (156lb), target is 63 Kg(136 lb) ) means i want to loss up to 20 lb, age 26 years...
present diet is....

Break fast -- 3 egg whites and 1 cup of oat meal (or corn flakes) with toned Milk (200 ml)

11 am -- 1 cup of milk

1 pm -- veg salad + Fruits

4 pm -- i don't know what to eat this time..in this time i am in office so just having Tea only....

8 pm -- chicken 250 gr with veg salad or chapathi..

.....
i am doing workouts weekly 6 days, with daily 30 min cardio..
please suggest mea good diet chat for me....

[Boss Man]

Break fast -- 3 egg whites and 1 cup of oat meal (or corn flakes) with toned Milk (200 ml)

(Fine)

11 am -- 1 cup of milk

(This needs changing. You can eat things like Low Fat Cheese, Peanuts, Small Sandwiches, a bit of Chicken and some Fruit etc etc.)

1 pm -- veg salad + Fruits

(Don't need the Fruit as well. Add some kind of Meat or Poultry here instead.)

4 pm -- i don't know what to eat this time..in this time i am in office so just having Tea only....

(Same sort of things as suggested at 11AM.)

8 pm -- chicken 250 gr with veg salad or chapathi..

(Fine)

[bashur]

Hi Boss Man...
Thanks for u r response and u r diet chart...
This is good for me But one small request..on 1 pm Lunch, am having it at office...eating meat or poultry is not possible at that place..please suggest any other food instead of this...
and one thing when reducing weight ..i want to improve Biceps also..then this diet is sufficient for me???

[bashur]

@Lesplease
thank you for u r response..i think Oil, peanut butter, nuts are have high fat contents also.. these are sufficient for me because i want weight loss...

[Nokie173]

Hard boiled Eggs??? (Eat 5 egg whites and 1 whole egg?)

Oils from nuts like almonds, oilve oils, avocados, fishes have Good Fats...
It contants omega-3s fatty acids which you want in your daily diet.
And will help in weight loss

Avoid Trans fats....a lot of them are in process food which is BAD fats!