Dietary guidelines to be followed

1. As we are aware, any nutrition plan comes with a strict NO-NO to junk/processed/packed or refined
foods. Here too, we will stick to this basic principle and have our motto as “CLEAN EATING”.

2. The nourishment plan has been created keeping in mind nutritional requirements of every individual
in the group. This plan is slightly restrictive compared to long term nutritional plans, as we aim to deliver
best results for all participants and kick-off your metabolism rate.

3. When it comes to cooked foods, the portion must be considered after cooking and NOT the raw
ingredients.

4. Men and Breast-feeding mothers in the group can have 20% extra serving over what is mentioned in
meal plans.

5. The programme will be most effective when complemented with 30- 45 minutes of exercise or at
least as is prescribed in fitness regime of this challenge. A good night’s sleep for at least 6-7 hours is also
a must to get best results.

6. Aim at drinking at least 3 liters of water daily. This will flush toxins, keep appetite under control and
curb all cravings.

7. Incorporate cold pressed/filtered oils or just minimal ghee. Quantity used should not be more than 2-
2.5 tsp per day per person.

8. Focus on small portions, frequent eating, and different varieties of foods to achieve
maximum nourishment.

9. Finish your dinner before 8:30. Maintain a gap of at least 2-3 hours before bedtime.

10. Feel nourished as you eat every morsel of food. It’s important to look at it as a nourishment plan
rather than a diet plan. When you feel nourished, you feel healthy.

11. The body will revolt, but it is up to us to be strong and fight it. If hungry beyond the plan, you can
munch on 100gm Cucumber/Tomato or have a glass of thin fresh sugarless Tomato or Mosambi (Sweet
lime) juice.

12. If there is a sweet craving, opt for a small piece of jaggery – Not more than once during the entire 7-
day period.

13. The vegetables can be made using pepper/chilli/herbs as required. Keep salt intake on the lower
side.

14. If you feel hungry beyond the plan, you can include one small phulka post day 2.

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