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Days Morningbeverage Breakfast(within Lunch(within1.30 pm) 9 am) Evening Eveningintake(by beverage 5) Dinner(within9)
Small cup of rice + 3 different steamed Hot lime juice with Oats or protein vegetables (avoid honey meal* potatoes) + 1 or 2 chapattis ‘’ ‘’ ‘’ ‘’ ‘’ ‘’
2 to 3 Green tea Small cup of chapattis(numbers without sprouts (or) fiber depend on your intake sugar content fruits but not more than 3) ‘’ ‘’ ‘’ ‘’ A cup of veg salad +2 chapattis ‘’ ‘’ ‘’ ‘’ A cup of veg salad+2 chapattis ‘’ ‘’
Day 2 Day 3
1 medium cup of wheat Hot lime juice with rice + 1 honey (or) green Protein meal* chapati+Steamed veg tea without sugar or veg salad ‘’ ‘’ ‘’ ‘’ ‘’ ‘’
Day 5 Day 6
1 medium cup of wheat Protein meal* rice (or)2 chapattis + 1 cup of raw veg salad ‘’ ‘’ ‘’ ‘’ ‘’ ‘’
A small cup of sprouts(or)A small cup of Protein meal* fiber containing fruits ‘’ ‘’ ‘’ ‘’ ‘’ ‘’
Day 8 Day 9 Day 10
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Protein meal*- a protein meal can be sprouts which are rich in protein (or) shakes made with soy proteins Recipeto makeproteinshakeat home Ingredients:
• • • •
120 ml of skimmed milk 120 ml of soy milk 3 spoons of oat meal Cardamom or vanilla essence
tep 1: Add 120 ml of skimmed milk, 120 ml of soy milk, 3 spoons of oat meal and 1 drop of vanilla essence or 2 cardamoms into a blender Step2: Blend the mixture for 60 seconds and drink it immediately *If you are aware of any other recipe of making protein shake you can use that too. If you are wondering how the above table will help you reduce weight, read below: 1. Hot lime water with honey (or) Green tea- when these beverages are consumed on empty stomach, it regulates metabolism helping us to reduce weight. Hence it is necessary to consume it as a part of the weight lose program.
Vegetables are an essential part of a healthy diet and hence they are added 5. This same eating habits are also followed for dinner where the food consumption is reduced day by day 7. 6. 2. Initially it’s difficult to change your eating habit drastically. Ø Apart from the diet. After three days the food consumption is further reduced where rice is substituted with wheat rice. so it necessary to slowly minimize the food consumed and in order to do this it is done over a period of 3 days. Green tea instead of coffee or tea: . Consuming sprouts or fruits as an evening snack helps to prevent food craving and also gives you fullness in a healthier way thus enhancing weight lose. Consumption of water cleanses the toxins from the body in the form of urine.5 liters of water a day. The three different steamed vegetables will give you extra fullness with low calories. start with minimum 50 jumps and increase it every day by 30 jumps. Drink about 4 to 5 liters of water every day. then dividing it by 20 gives 3. A simple way to identify how many liters of water your body needs is to divide your weight by 20 and this will give you the number of liters of water to be consumed per day. 3. The quantity of chapathi is reduced to one. When it comes to skipping. Ø It’s really important to follow “the water mantra” (mentioned below) because without proper water intake. In this stage. so you will have to drink min 3.2. This is a necessary step to weight loss in 10 days. Since day one is when you start up with your weight loss program. your body gets used to this type of eating habit where less food is consumed. Further the food consumption must be reduced and so it must be either wheat rice or 2 chapatis. Consuming oats or protein meal instead of dosa or idly for your breakfast would reduce the calories as they are good source of proteins which enhance weight loss.5. For example: If you weigh 70 kgs. 4. your weight loss will not be easy! Water is a very important factor in a weight reduction program. Wheat rice is good source of fiber that helps in weight reduction and it simultaneously gives fullness. exercise plays a vital role in weight reduction program so prefer simple exercises like skipping or walking. having a cup of rice along with chapathi will reduce your hunger.
Protein meal twice a day: . [ Read: GreenTea for WeightLoss] 3. Reduce the intake of carbohydrates: Rice contains a lot of calories and carbohydrates in it. sausages.t it is essential to reduce these carbohydrates intake. 4. reducing the intake of rice can reduce weight. Avoid the problem of constipation: Constipation can delay the weight reduction process. Increase the intake of protein and replace carbohydrates food with protein food. do not contain nutritive values but only ‘fat’. Increase fiber intake: Soluble fibers are a great source to reduce weight. Hot water with lemon and honey: Mixing a spoon of lime juice and half a spoon of honey with hot water and drinking it every day morning on empty stomach can help you reduce weight very easily. 5. Junk food is the single most important factor for putting on weight. Avoid junk food: Want to reduce weight? Then avoid junk food. Green tea has low calories and starting our day with it instead of tea or coffee is very good for weight loss. A lot of people in India (south Indians) start their day with dosa and idly which is made from rice. Soy protein: This protein is a plant derived protein and helps in weight reduction as its low in fat. 8.Drinking a cup of hot green tea every morning on an empty stomach can cleanse the toxins in our body and reduce the problem of constipation. 10. Junk foods like pizza. etc. Consuming foods that contain soluble fibers will shed the weight by reducing the bad cholesterol in the body. Adding the right amount of soy protein to your diet can help you reduce weight. some also have this for dinner. If you want to lose weigh. 6. This is because the toxic and waste components are not flushed out from your body. 9. burgers. 7. Increase protein intake: Protein is a muscle builder that can effectively reduce the fat in our body and also covert the loose fat into muscles.
etc. They can be consumed for brunch or in the evening as salads as they make you full. 11. Never consume snacks or food when you have food craving sensation. They can be consumed twice a day for brunch or in the evening time 2 hours before dinner. . [ Read: HowToReduceBelly Fat ] 16. It can either be protein shakes or salads that are rich in protein as it helps to build up the muscle mass reducing the fat in your body. lime soda. Consume calorie less food: It is important to consume calorie less food to reduce weight. you can prefer to have lime juice. They provide you better nutrients than any other snack. so it’s necessary to consume a protein rich meal twice a day i.e for your breakfast and dinner. 17. 12.A meal that is rich in protein can promote weight loss. Add boiled food to your diet and avoid foods that are sweet. Consume fruits with high water content and less calories: Fruits and vegetables like water melon. 13. Not more than 3 meals: Never consume more than 3 meals a day and most importantly only the meal for your lunch can be heavy where as your breakfast and dinner must be light. pepsi. you can start it at home with simple exercises like sit ups or skipping for about 10 -15 minutes a day. green tea or tender coconut. 14. rich in fat or fried. Avoid carbonized drinks: Carbonized drinks like coke. Prefer sprouts to snacks: Boiled sprouts are rich in nutrients and have fewer calories. Proper exercise: Working out is very important to lose weight and the simple equation to stay fit is: Proper diet + work out =FIT It is not necessary to work out only in the gym. 15. Instead of these carbonized drinks. instead drink plenty of water to avoid it. Get rid of food craving: Food craving is very common and an uncontrollable factor among obese people. must be avoided during a weight loss program. and papaya have very less calories. cucumber.
25. 19. Avoid red meat: Red meat is highly dangerous as it not only leads to obesity but also diseases like cancer.18. Reduce your food consumption to 1/3 of what you are consuming now: The food that you are consuming now leads to obesity so you will have to reduce the quantity of it to one third and if hunger still persists. 21. so avoid it at all costs. [ Read: Howto LoseWeightin 7 days ] 22. Avoid these three white poisons. Never skip your meals: When you skip your meal thinking that you might lose weight. Consume salads instead of juices but do not add bananas. consume fiber rich fruits or vegetables as your dessert. in order to control this you have to consume food that can maintain your sugar level. you end up consuming twice the quantity. This happens when ever you consume food. This is because the hunger stays in your body and the next time when you consume food. Maintain your sugar level: It is necessary to maintain your sugar level at 140. jack fruit or any other calorie rich fruits in your salad. 20. you actually gain weight. your pancreas produces more amount of insulin to convert the sugar into fat. 23. Keep a count of your BMI and BMR: Check your body metabolic index (BMI) and body metabolic rate (BMR). sugar. They can’t be completely avoided but quantity of consumption of these can be controlled.rice. Prefer salads for juices: Liquid foods like juices get digested quickly where as salads stay in your body for about 6 hrs. This gives you the amount of calories you should consume and the amount of calories burnt your body. Never postpone: . salt: You can avoid these three in your diet. If your sugar level shoots up more than 140. 24. pine apple.
Now. This is how to lose weight in 10 days naturally.Last but not the least. Start your weight loss program and strictly stick to your diet. Some get tempted by food or have no time to start the weight loss program. Just stick to these natural methods and you will start to see the results in no time. It’s now or never. in the above points I have not mentioned about any radical weight loss techniques as they never work. if you have observed. you must never postpone you weight loss program. [ Read: Superfoodsfor WeightLoss] .
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