Maintenance up to 1st January 2012 1. 2. 3.

DETOXIFICATION 300mL warm water + Lemon 1 cup black tea 1 cup normal tea

WATER INTAKE- 1 Liter Lemon water (no Salt), 2 liters normal water, 1-2 glasses coconut water & 2-3 cups milk. FRUITS Group A (Vit C) Mosambi Oranges Group B (Regular) Papaya Muskmelon Strawberries Peach Watermelon PERMITTED QUANTITY = 1 Katori/day

PERMITTED QUANTITY = 2/day

DRY FRUITS Group A (Protein) 3 Almonds 2 Walnuts Group B (Folic Acid) 2 Kareek 2 Khajoors 6 Rasins 1 Anjeer

How many Dry fruits?

2A+2B

One inch Jaggery is COMPULSORY ! 2 Spoons of OLIVE / RICELLA / SAFOLLA. Do not heat Olive oil! Keep changing the oil. PANEER- 1 inch cubes ( 5 nos) twice a week, coupled with veggies- Palak Paneer, Methi Palak Paneer etc. On that day NO MILK & CURDS!! CURD only in the day time. Kadhi & chhas can be consumed after sunset. COCONUT- TSP twice a week

TO BE DONE DAILY
WEIGHT CHECK- Maintain a log book, document any increased coupled with reasoning PRANAYAM- Anulombh Vilombh (50)- Kapalbharati (50)- Anulombh Vilombh (50)- Kapalbharati (50)- Anulombh Vilombh (50)- Bhastarika (50)- Kapalbharati (50)- Anulombh Vilombh (50)Ujjayani YOGASANA- Surya namaskar & Simha Mudra WALKING- 40 minutes everyday VEGETABLE JUICES- 2 glasses/day DUDHI-AMLA-ALOE-CUCUMBER-PUDINA-KARELA-CARROT-TOMATO-ZUCHINNI SOUP- 1 bowl daily Group A (Fiber) Dudhi Palak Tomato Soup I Mix Veg Group B (Protein) Moong Rajma Paneer Chhole Paneer Moong dal Tomato Soup II

VEGGIES- 1 Bowl leafy veggie & 1 bowl any other veggie REST- 7-8 hours daily VITAMIN SUPPLEMENTS- SHELCAL, EVION, FOLVITE, RECONIA & 2B12- on alternate days CARBOHYDRATES Group A (Sunday Maint) Wheat- 2 Rotis Rice- 1-1.5 Katori Idli H = 4, O= 2 Dosa H=2,3 O=1 Utappa H=2, O=1 Tandoori Roti O=1,1.5 Stu. Paratha H=2, O=1 Wheat Pav 3 pcs Bhel- 1 bowl Methi Paratha 2 Dal Khichdi 1 Bowl Pulao - 1 bowl Fried rice 1 bowl Biryani 1 bowl Upma, Corn flakes, Rice flakes, 6 marie, 3 khakra, Baked soya products Group B (Friday Maint) Jowar BAJRI Nachani Soya Bean UGLY (2-3 times a month) Pasta PIZZA BREAD Bread Maida Roti Poori

DIET PLANSFRIDAY MAINTENANCE DIET ( To be done 3-4 times a week) 7-8 AM 8.30 9.00 9.30 11.30 12.30-1.00 4.30 6.00 7.30-8.00 DETOX PROGRAM DUDHI/PALAK/AMLA JUICE or VEGGIE JUICE PRE-BREAKFAST- TEA with KHAKRA/BAJRA MUNCHIES/ SOYA TOAST BREAKFAST- MILK + OATS/MUSELI/CORNFLAKES FRUIT LUNCH- LEAFY VEGGIE + 1 BHAKRI + 1 Katori Dal + 1 Bowl Salad DUDHI/PALAK/AMLA/CUCUMBER/BEET ROOT/CARROT/TOMATO JUICE FRUIT SOUP sticks + soup OR RAJMA SALAD OR MOONG SALAD (Other Salads from the Diet Pages)

NON CARB DIET ( 2-3 times a week) 7-8 AM DETOX 8.30 VEGGIE JUICE 9.00 TEA 9.30 FRUITS 11.00 Dry FRUITS 1.00 LEAFY VEGGIE + Green SALAD 4.00 VEGGIE JUICE 6.00 SOUP 7.30 VEGGIE/SALAD 9.00 FRUITS SUNDAY MAINTENANCE ( 1-2 times a week) 7-8 DETOX 8.30 VEGGIE JUICE 9.30 PRE BREAK FAST followed by Cereal-milk or other nashta (poha/patra/dhokla..) 1.00 LUNCH (Roti Sabzi) 4.00 TEA KHAKRA / BHEL 6.00 SOUP 9.00 SALADS & FRUITS