70 KG FAT LOSS DIET

C P F
58
36 10
EARLY MORNING- LUKE WARM WATER WITH
LEMON JUICE (1 GLASS) [BEFORE FRESHUN UP].(USE KALONJI
TOO JUST A TEA SPOON WITH WARM WATER FOR FAT LOSS)
BREAKFAST-OATS(100GM.)WITH CHIA
SEEDS , BOILED WHITE EGGS(5 PC.) ,BOILED VEGGIES SHAKE (1 GLASS)
(VEGGIES WRITTEN IN LUNCH)
AFTER ½ HOUR-LUKE WARM WATER
WITH LEMON JUICE(1 GLASS)

MID MORNING SNACK-PANEER (40 GM), COCONUT WATER (1 FULL).

LUNCH-BOILED
VEGGIES(BROCCOLI,CARROT,PEAS,SWEET CORN,FRENCH
BEANS,MUSHROOM) [100 GM.] ,CURD(100 GM.), 2
ROTI. AFTER ½
HOUR- DETOX WATER (CUCUMBER,LEMON) (1 BOTTLE)
AFTER ½ HOUR-FULL PLATE OF FRUITS
PRE WORKOUT MEAL (BEFORE 1 HOUR OF WORKOUT) -
SPROUTS (1.5 CUP),CHIA SEEDS (3 TBS.) BOILED
PATATO(1 PC.) POST WORKOUT MEAL- 1 whole grain sandwich
with peanut butter,5 white eggs ,PROTIEN SHAKE

AFTER 1 HOUR-GREEN TEA

AFTER 1 HOUR-MIXED VEGGIES SHAKE OR LOKI ALLOVERA JUICE
DINNER-DALIA/UPMA/DAL/OATS/POHE ANYTHING FULL
PLATE WITH VEGETABLE SOUP (1 BOWL)

#ESSENTIAL POINTS:-
*DRINK WATER AS MUCH AS YOU CAN (7-8
LT/DAY) *TAKE LASSI,DAHI,GOONDH
KATIRA,BAILGIRI JUICE,BICASULE CAPSULE REGULARLY FOR THE HEAT
IN BODY *CHEW FOOD AS MUCH AS YOU
CAN *EAT FOOD IN SMALLER
UTENSILS *NEVER SHARE YOUR
FOOD *AVOID
FASTFOOD,PICKLE,CHOCOLATES,JUMK FOOD,DEEP FRIED STUFF ETC.

*USE HIMALAYAN SALT INSTEAD OF SEA SALT

*AVOID DRINKING AND SMOKING
*DO CARDIO AS WELL AS WEIGHT TRAINING TO BURN
FAT *HAVE ENOUGH SLEEP ATLEAST 7-8 HOURS A DAY
*HAVE MULTIVITAMIS PLUS ZINC PLUS
MAGNISIUM FOR MUSCLE RECOVERIES AND A FAST RECOVERY.
*WORK ON POSTURE AS WELL
AS EATING HABITS EAT MAX U CAN BUT IN SMALL QAUNTITY WITH A
GAP DON’T EAT A LOT IN A SINGLE GO.
***STAY HEALTHY***