brush teeth at night

once wateup

drink copper charged water without brushing sip by sip+ (1 tea spoon of turmeric +
3 /4 black pepper), 1 table spoon of fenugreek soaked overnight in water -- about
2-3 glass then have 8- 12 black kishmis soaked overnight

do yoga/ breath work exercise

Then giloy water or green juice , + 1 pomegranate seeds

Brakfast by 10 am ( choose one out of 7 options)

1. 1 small bowl of sprouts ( mung bean , chana, other)
2. besan chilla with homemade chutney
3. masala oats
4. moong dal dosa with homemade chutney
5. Millet veg dalia
6. homemade vegetable stew or soup
7. Sattu drink

After 1 hour of breakfast have herbal tea ( jeera + sauf + coriander seeds + ginger
+ little jaggrey + elaychi + dalchini)

30 min before lunch ( 2 slices of pineapple)

Lunch by 2 pm [ do not eat rice and roti together in one meal]

1. 2 millet/ multi grain roti + seasonal vegetables ( green vegetables) + salad

2. steamed vegetables
3. homemade masala oat
4. ragi dosa
5. besan chila

After 1 hour of lunch 30 minutes before evening snacks have 1 big cup herbal tea
with lemon juice( jeera + sauf + coriander seeds + ginger + little jaggrey +
elaychi + dalchini)

evening snacks [ soaked peeled 4 badam, 2 soaked walnut, 2 soaked figs]

30 minutes before dinner [ 2 slices of pineapple]

Dinner by 7 pm [ vegable must include carrots, choose 1 out of 4 options, use

homemade fresh coconut milk for soup and stew]

1- homemade mixed vegetables soup

2- bottle gaurd soup
3- vegetable stew
4- Boiled sprouted moong dal

45 minutes after dinner go for evening walk

sleep by 11 pm

// Avoid milk and milk related products till fatloss achieved