Name - Sradha

BMR :- 1350
Weight-68 kgs (Overall Well being)
Health Issues: lactose intolrace

DRINK GLASS

Intermittent Fasting for atleast 12 hours. Have your first meal in the noon. During your

Food Item
Upon Waking up
Hot water
Pre Workout: Have a strong black coffee
Post Workout= Whey + 100ml Milk
snack eggs
Breakfast
Whole egg
ghee/Butter/Coconut oil
Lunch
chicken breast
ghee/Butter/Coconut oil
oats

Dinner (45mins post workout)
soya chunks
rice unchooked
ghee/Butter/Coconut oil

Total Macros
If you feel hungry any time of the day, eat cheese /paneer, Green veggies

*The above mentioned values are approximate and may differ based on the food quality and brand
Herbs and spices you may use: turmeric, cinnamon, ginger, garlic , dill, parsley leaves, chili flakes, pa
*Water needs to be minumim 6-8 liters a day
Drinks: black coffee / black tea / herbal tea / diet drinks / water. Sugar or sugary drinks/milkshakes et
Green vegetables: basically anything green, broccoli, green beans, asparagus, bell peppers, cucumbe

asparagus. broccoli. ginger. dill. cinnamon. bell peppers. pa *Water needs to be minumim 6-8 liters a day Drinks: black coffee / black tea / herbal tea / diet drinks / water. Sugar or sugary drinks/milkshakes et Green vegetables: basically anything green.Herbs and spices you may use: turmeric. parsley leaves. cucumbe . green beans. chili flakes. garlic .

FOLLOW EXACTLY WHAT IS MENTIONED BELOW WITH THE EXAC IN FIRST WEEK NO NEED TO FOLLOW A 12 HOUR FAST IN MORNING AS YOU ARE JUST G YOU MIGHT FEEL NAUSEA OR HEADACHES AND MIGHT NOT FEEL LIKE EATING ANYTHING REPLENISH YOUR SODIUM LEVELS. ragus. DO NOT GIVE UP. cardom r sugary drinks/milkshakes etc. YOUR BODY IS JUST MAKING A SWI DRINK GLASS OF WATER BEFORE EVERY MEAL (6 to 7 LITERS WATER IN THE WHOLE DAY) in the noon. oregano. chili flakes. rosemary. cucumber salads . bell peppers. thyme. cumin. paprika. Quantity Fats(gms) Carbs(gms) Protien(gmsCalories 3 13 1 17 189 0 3 13 1 17 189 10ml 10 0 0 90 180 0 2 25 190 10ml 10 0 0 86 40gm 3 27 5 150 0 50gm 0 17 26 80 1 62 6 10ml 10 0 0 0 0 0 60 110 96 1364 the food quality and brand arsley leaves. cayenne pepper. coriander.you can add vegetables to any meal . basil. During your fasting you can follow your morning ritual ie. Hot water and the recomme water.

chili flakes. rosemary.arsley leaves. ragus. coriander. cumin. cardom r sugary drinks/milkshakes etc.you can add vegetables to any meal . oregano. paprika. thyme. bell peppers. cucumber salads . cayenne pepper. basil.

YOU CAN START HAVING YOUR MEALS EARLY. rosemary. oregano. NO SUGAR. NO MILK FAST IN MORNING AS YOU ARE JUST GETTING USE TO THE DIET. Green veggies sil. phennel seeds. DO NOT PANIC. NO FRUITS ALLOWED. eat cheese /paneer. YOUR BODY IS JUST MAKING A SWITCH. cardomoms. Hot water and the recommened tablets. nettle leaf. ERS WATER IN THE WHOLE DAY) tual ie. bay leaf. PLEASE HAVE 2-3 GLASSES OF SALT WATER TO UP. Drink lot Additional Instructions 1 multivitamin (any) + 2 fish oil capsules(1000mg) after breakfast with glass of water 1 tablespoon of isabgol after meal with a glass of water Add Apple cider Vinegar 1 spoon in a glass of water (have it after meal or any time of the day 1 tablespoon of isabgol after meal with a glass of water If you feel hungry any time of the day. MIGHT NOT FEEL LIKE EATING ANYTHING IN THE FIRST WEEK. fenugreek. thyme. eal . psyllium. Other than this you can have black coffee.IS MENTIONED BELOW WITH THE EXACT QUANTITY.

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You can have one Quest Bar in emergencies and carry it while traveling (high protein. fatigue. 12. black coffee or salty lemon water. Carry cheese cube in your bag for travel hunger pangs. If you get back ache. 13. You can mix and match your meals for your flexibility and taste. Please take iron folate and calcium during periods 16. This being a low carbs diet. If you feel like giving up "DONT". no need to fast for 12 hours. But you need to finish everything by end of the day. You can have green tea. low carbs bars . We are in this together and we will acheive our targeted goals.you can buy them on Amazon) . Instructions 1. (without sugar) Any 6. please keep me informed. you might feel nausea. Take isabgol 10 gm daily with water or however you like (For digestion and to avoid constipation) 14. Keep a 1 liter bottle and count it at the end of the day. Drink 6-8 liters of water. pre workout black coffee and post workout whey is a must. 17. I am here to answer any of your questions but please follow the timings mentioned in the disclaimer and yes I can sometimes take time to get back to your questions if I feel they dont immediately affect your diet.NO CHEAT MEALS WITHOUT MY PERMISSION. 8. No other food groups to be included without my permission. then avoid back straining exercises. But dont worry your body is making a shift for surviving on low carbs. You can workout even during periods. Fasting time calculated from the last meal of the previous day to the first meal on the next day. Have a gap of 1 hour between your post workout shake and next meal. If feeling weak you can start your meals early. Contact me immediately. 9. 4. Check with me every week with your progress. No issues apart from the staining. NO COMPROMISE. 2. Workout timings if changed: Doesn’t matter what time of the day. 10. 15. 11. 3. In the first week. (do not change the pre and post workout meals and no carbs in morning) 5. If you feel any discomfort. curd or butermilk when outside. 7.