DON’T TAKE TENSION AND STRESS .

ONLY MEDIATION AND STAY SIMPLE

MORNING ROUTINE:
1) GET UP IN Between 7:00 -7:30 am

2) DRINK WATER

3) EXERCISE OR WALK for 3 KM

4) Take GREEN TEA / DRINK LEMON WATER /warm water after EXERCISE OR WALK

5) BREAKFAST:
A) OATS + MILK+ FRUITS + Nuts

Or

B) Ruti (2 piece) + boiled egg + 1 bowl of vegetables

Or

c) Banana + fruits + Milk+ nuts

Or

d) Ruti (2) + vegetables’ + BANANA

IMPORTANT POINT: DRINK WATER ATLEAST HALF AN HOUR BEFORE AND AFTER BREAKFAST.

15 MINIUITES OF WALK AFTER BREAKFAST, DONT SIT, DO WORK.

6) POST BREAKFAST:
A) Nuts (badam), fruits, chewing gum, dark chocolate

B) No sweets, no chanachur, less oily foods, less potato

C) FRUITS

D) Drink 2 liter in between breakfast and lunch.

E) Meditation 10 minutes if possible

F) Walk and burn calorie.

7) LUNCH: SHOULD BE DONE IN BETWEEN (2 TO 2; 30 PM)

A) Less rice+ more vegatbles+fish or egg or solid chicken + 1 bowl dal (MIXED DAL)

B) SALAD

b) NO OILY FOOD, AND NO WATER INTAKE DURING LUNCH

C) Eat slowly and digest properly.

IMPORTANT POINT: DRINK WATER ATLEAST HALF AN HOUR BEFORE AND AFTER LUNCH.

15 MINIUTES OF WALK AFTER LUNCH,DONT SIT,DO WORK.

8) SNACKS: 05:00 – 06:00PM

A) 1 fruit of your choice + BANNA+ 1 cup green tea + BADAM

B) KHAJUR + KAT BADAM

C) CHWEING GUM ( CHEW FOR 10 MINIUTES)

D) Walk for 20-30 minutes

9) DINNER: SHOULD BE DONE IN BETWEEN (09:00TO 10:00 PM)

A) WARM MILK + SALAD

OR

B) ONE BOWL OF DAL

C) NO RUTI, NO RICE

IMPORTANT POINT: DRINK WATER ATLEAST HALF AN HOUR BEFORE AND AFTER DINNER.

15 MINIUTES OF WALK AFTER DINNER,DONT SIT,DO WORK.

10) SLEEP BETWEEN AT 11 OR 11:30 PM, DONT EAT ANYTHING EXCESS.

11) DRINK ATLEAST 6 LITER A DAY.

1) OATS

2) LEMON WATER

3) GREEN VEGATBLES

4) BADAM OR KAT BADAM

5) 6 liter a day

7) Exercise

8) Fasting

9) Dark chocolate

10) Protein ---meat (1 PIECE) fish --BOILIED egg (1 IN MORNING)

11) Fruits

12) Milk

13) No RAW sugar

14) Green tea

15) No Jung food

16) Bit Lobon with fruits

17) Plant Alovera juice

18) Ginger water

19) NO TENSION NO STRESS .ONLY MEDIATION

20) NO RED MEAT

21) BANANA

22) LESS OILY FOOD

23) NO BISCUITS

24) NO PACKED FRUITS

25) NO CARBOHYDRATES FOOD