Weight Loss

THE MEAL PLAN

Do’s –

ü  Start your meal with a smile

ü  Have a mindful eating

ü  Maintain proper hydration, drink 3-4lts of water per day, increased in case of workouts

ü  If you are hungry in between the meals then have water or green tea (do not add honey or any kind of sweetener) or black coffee or bullet coffee or warm water with lemon. Coconut water not allowed

ü  Go to bed only after 3 hours of your meals

ü  Prefer using cold pressed oils like coconut oil or sesame or peanut or ghee or butter but not refined oils of any kind

Don’ts –

û  Do not eat anything in between the meals

û  Do not follow the plan with a burden

û  Do not eat any processed foods or sugars or refined carbs

û  Do not add any kind of sauces in the salads. You can add hung curd with herbs (peppers and chilly-flakes) and lemon in place of sauces

û  Fruits are to be avoided throughout the diet plan.

Meal Plan:

It’s a two-meal plan, which includes 16hrs fasting and 8 hours eating window. For example, if your 1st meal is at 11am, then finish your 2nd meal before 7pm.

Any nuts & seeds to be taken at the meal time only

 Meal options: pick anyone from the list for both 1st and 2nd meal

v   1 katori of brown rice or quinoa or millets or befach rice or 1 jowar roti(small) or bajra roti(small) or ragi roti(small) [allowed only for 2 weeks]

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v  120 grams of chicken grilled or roasted or baked or curryOR

v  120grams fish grilled or pulusu or curry OR

v  2-3eggs boiled or omlette or burji or curry OR

v  120 grams paneer tikka or curry or roast OR

v  80grams tofu paneer tikka or roast or cutlet or curry OR

v  80grams of soya chunks sautéed curry or chap or cutlet OR

v  150 grams mushrooms curry or saute OR

v  1 cup hung curd

v  OR you can assort 2-3 varieties of the above given options with reduced quantities.

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v  Any vegetable curry (2 cups) of your choice or salad of your choice

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v  Pumpkin and sunflower seeds 3-4 tsp roasted in ghee during meal time, nuts (almonds or walnuts 3-5)

Vegetables to avoid: potato, sweet potato, raw banana, beetroot, sweet corn.

Have a happy healthy transformation journey.