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DK Sir Diet Plan As of Nov2019
DK Sir Diet Plan As of Nov2019
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Gym
6:00 – 7:15 a.m Carry BCAA water during workout
Breakfast / 8:30a.m.
1 Cup (200 ml) Skim Milk without sugar (Use Amul
Cow’s milk after boiling and removing cream)
Option 1:
1 ½ cup steamed moong with chopped vegetables
Option 2:
1 ½ cup cooked desi chana ith chopped vegetables
Option 3:
2 Cups (400 ml) Cooked veg Masala Oats
Option 4:
2 Cups (400 ml) Cooked veg upma
Option 5:
2 mediumsize vegetable OR low fat paneer stuffed
parathas (use multi grain flour – no potatoes)
Option 6:
2 Cups (400 ml) Cooked veg vermecelli
Option 7:
1 Cup (200 ml) Wheat Flakes / K special / High Fiber
Museli
Option 8:
2 ½ Tbsp dalia / fada as porridge
Option 9:
2 ½ Tbsp Oats as porridge
Option 10:
3 medium size Theplas
Eating breakfast is a must – combine high energy foods like carbs (bread, poha, upma, idli
etc.) with fibres (veggies) and proteins (milk, beans, eggs etc.) for sustainable energy and
alertness to kick start your day
Without eating breakfast, you’re more vulnerable to cravings and less likely to eat healthy
food throughout the day
Have 1 scoop of Isabghol powder mixed in 1 ½ glass water 20 – 30 min before lunch
Lunch / 1:30 p.m. (use lemon size ball of whole wheat flour for making chapatis,
No chapatis theplas, stuff parathas etc.)
Use 1 tsp oil for cooking vegetables and 1 tsp for dal
seasoning
Notes:
Make your lunch a complete meal by adding dal, vegetables & chapatti. Use dark
Notes:
Make your lunch a complete meal by adding dal, vegetables & chapatti. Use dark
coloured vegetables like green, red, yellow to get a variety of nutrients, use green
leafy vegetables at least 2 -3 times a week.
#Vegetables & Fruits wash: Take clean water in a big vessel and add ½ cup white
vinegar in it mix well and soak vegetables / fruits in it for about 15 minutes, remove
and rinse well in plain water, let them dry and store in refrigerator.
Avoid having unhealthy foods at this time like fried items, maida products, cream biscuits,
soft drinks etc
Dinner should be the lightest meal of the day, avoid fatty & fried foods, have less carbs and
more proteins
Water:
Have at least 4.5 litres of water per day; including one litre lemon water (add juice of half lemon in 1
litre water – no salt or sugar).
Supplements:
Have one multivitamin (Becadexamin) every day after breakfast.
Exercise:
Continue doing exercise at gym.
Sun Exposure:
Sit in morning sunlight (before 11:00 a.m.) for 10 minutes and give exposure to face, hands, back and
legs at least 3 -4 times a week.
IMPORTANT INSTRUCTIONS: (Please read carefully)
1. taza or cow’s milk boil it at night & keep it in the refrigerator and remove cream in the morning, boil
one more time remove cream and then use it. You can use Amul lite curd.
2. You should not feel hungry in between the meals if you feel hungry please maintain the proper timing
and quantity of the meals as recommended to you.
3. Do not have any outside meal for the first week as your body is becoming used to with a new diet
pattern and exercise routine.
4. Healthy Eating Out options will be given to you after one week.
5. Exercise is very important, without exercise you may get result initially but to reduce weight and to
maintain reduced weight following a regular exercise and diet routine is a must.
6. You should have at least 7 to 8 hours of sleep in a day. Your body needs proper rest and a sound sleep
for good weight loss result.
7. Taking vitamin & mineral supplements is important as these nutrients are lost while preparing, cooking
and storing foods.
8. It is important to follow the cycle of SUN, as our body is most active in the morning and become
sluggish in the evening. So our activities, exercise and food intake should ideally be in tune with the sun.