“WEIGHT LOSS PROGRAM”

 

	Waking up Empty stomach	Breakfast	Lunch	Evening After coming home	Dinner	Before sleep
Monday	1 glass of warm water with lemon	Boiled sprouted pulses 1 cup. 1 glass of milk/water with 1 spoon of honey	veg cooked in minimum oil,1 cup dal, small amount of  brown rice, green salads.	A glass of milk	Raw methi salad with tomato Bhakri Chappati/along with dinner	Half Fruits Atleast 15 min before sleep
Tuesday	1glass of warm water with 1 spoon of honey	Raw sprouted pulses 1 cup. 1 glass of milk with protein powder	Same for all days Avoid oily, spicy food	Same everyday	Cucumber, tomato, beetroot with curd
Wednesday	Same as Monday	Dry fruits milkshake (anger, almond, black dates) Can add honey or jaggery instead of sugar			Cucumber, cabbage, tomato salad with some sprouted pulses
Thursday	Same as Tuesday	Same as Tuesday			Same as Monday
Friday	Same as Monday	Same as Monday			Same as Tuesday
Saturday	Same as Tuesday	Same as wed			Same as wed
Sunday	Plain warm water 1 glass	Whatever u want

 

 

-Milk should be alternated with warm water

-1/4^th Cup of plain Non-fat yogurt

-If possible have Chavanprash daily in the morning

– Non-veg is required should be in lunch and only in boiled form

-After dinner sit in vajrasan for 5 min

-Have dinner as early as possible

-Pulses should be moong, Bengal-gram, and peanuts. Can use matki

-Go for soybean or olive oil preparation.

– If possible have 1 boiled egg daily in the morning

-Can drink fresh carrot, beet, amla, ghavankur juices in the morning after a walk

Morning walk is must followed by yoga like pranayam [ kapalbhati, anulom vilam]

Boiled vegetables

Cabbage, gajar – cutlets without oils – 2/week

Soup, vegetables

Avoid bread.

Milk, curd, sprouts.