Diet Clinic

1 Month Plan

Date: 8/27/2021
ID 21-08-27-Q53
Consultant : Dietitian Mahnoor Obaid
Patient Details: PhysioFit, IDC Building Satyana Road Faisalabad

Name: Youmna Adnan Age: 19

Gender: Female Weight: 77
Height 5 Feet, 5 Inches Diagnosis Overweight
Activity 1.1 Sleeping Hrs. 6:30
Food Allergy 0 F.Food Freq. N/A

Medical History PCOS

Measures Current KPIs Target Change Required

Body Mass Index (BMI) 28.2 23.0 -5.2
Ideal Body Weight (IBW) 77 56.8 -20.2

Energy Requirements
Basal Energy Expenditure (BEE) 1545.4
Total Energy Expenditure (TEE) 1699.9

Caloric Split Up CHO Proteins Fats Total

Calories Requirement (g) 193 97 43 333

Diet Instructions:
Fluid Requirement : 3 Liters = 12 glasses water per day (6 glasses detox water ) and take the rest simple water

Follow Up Note For Exercise:

✔1 hour brisk walk daily either in morning or evening
✔20 mins of exercise daily before breakfast and before dinner.
✔10 squats daily (situps)

Diet Plan

Timing Monday/Wednesday/Friday Tuesday/Thursday Saturday/Sunday

Pre-Breakfast Take one glass warm water,

Take one glass warm water, soak
soak 1tsp cuminseeds in it for
1tsp chiaseeds in it for overnight
8:45 AM
(or atleast half an hour before),
To boil, strain and consume it in the
morning (Calories:50)
9:00 AM
Take one glass warm water, soak 1tsp
chiaseeds in it for overnight (or atleast
overnight (or atleast half an
half an hour before), boil, strain and
hour before), boil, strain and
consume it in the morning
consume it in the morning
(Calories:50)
(Calories:50)

Breakfast
*One cup (240g) porridge(2-3tbsp
boil in water, add One cup warm One bran bread + 3/4 cup
water with 1 tbsp protein powder yogurt (add cumin powder) + 2 2 bran bread + 1tsp peanut butter + 2
(recipe mentioned in links) at the boiled eggs including yolk. boiled eggs including yolk + one
end, you can add salt or little Consume one cup green tea apple. Consume one cup green tea
amount of jaggery) + 7almonds + after 30 mins (recipe mentioned after 30 mins (recipe mentioned in
 Breakfast *One cup (240g) porridge(2-3tbsp
9:30 AM boil in water, add One cup warm One bran bread + 3/4 cup
To water with 1 tbsp protein powder yogurt (add cumin powder) + 2 2 bran bread + 1tsp peanut butter + 2
(recipe mentioned in links) at the boiled eggs including yolk. boiled eggs including yolk + one
end, you can add salt or little Consume one cup green tea apple. Consume one cup green tea
amount of jaggery) + 7almonds + after 30 mins (recipe mentioned after 30 mins (recipe mentioned in
10:00 AM 2 dates. One cup green tea 40 mins in saturday snack-3) monday snack-3) (Calories: 420)
after breakfast (recipe mentioned (Calories:330)
in tuesday snack-3). (Calories:350)

Snack-1 One glass fresh juice of any

One cup green juice (recipe is
Two small apples/ 5-6 PRUNES one seasonal fruit (only
12:00 PM mentioned below) + 7 almonds
(Calories:120) include one serving of fruit).
To (Calories: 92)
(Calories:120)
12:15 PM
Lunch *One and 1/2 cup salad(add one
2:15 PM cup boiled chickpeas, 1/3 cup *One CD size multigrain roti
To corns and 1/2 cup raw vegetables (besan+joo+gundum) + 4-5tbsp
*2/3 cup boiled rice + one cup lentils
salad such as cabbage, capsicum, homemade gravy(of lentils) +
gravy + 1/2 cup raw salad(including
cauliflower, onion, tomato, one shami + one cup raw
half cucumber).One cup green tea
cucumber, green chilies, coriander salad(including 1/2
after 30 mins of lunch(recipe
+ add salt, lemon Juice and pepper cucumber).One cup green tea
mentioned in monday snack-3)
2:45 PM according to taste. One cup green after 30 mins of lunch(recipe
(Calories: 325)
tea after 30 mins of lunch(recipe mentioned in Thursday snack-
mentioned in Tuesday snack-3) 3) (Calories: 330)
(Calories:255)

Snack-2
4:45 PM 1/2 cup roasted chickpeas + 2 7 almonds + 3 walnuts + 1 fig 1/2 cup roasted baby corns + 2
To wheatable biscuits(Calories:160) (Calories: 110) walnuts (Calories: 110)
5:00 PM
One small bowl of boiled
2 small grilled chicken
Dinner yellow lentils(boil 2-3tbsp daal
pieces(28g/piece of Desi Chicken *One cup beans salad (recipe
in water without tarka) + add 2
or other) + 3-4tbsp yogurt OR Two mentioned below) + one shami
7:00 PM boiled chicken pieces within
grilled chicken pieces(recipe (Calories: 250)
To the boiling daal + half
mentioned in links) (Calories: 200).
7:30 PM cucumber (Calories: 313).

One cup warm milk with 1

One cup warm milk with 1 tbsp One cup warm milk with 1 tbsp
Snack-3 tbsp protein powder (recipe
protein powder (recipe mentioned protein powder (recipe mentioned in
mentioned in links) (Calories:
in links) (Calories: 100). One cup links) (Calories: 100). One cup green
100). One cup greentea after
9:30 PM greentea after atleast 30 mins of tea after atleast 30 mins of milk(1/3tsp
atleast 30 mins of milk(1inch of
milk(6-7 piece of lemon grass, 1/2 ajwain, 1/3 tsp kalonji, few mint
To cinnamon stick, 1/2inch ginger
inch ginger cube, 1/3 tsp cumin leaves, 1/2 tsp fennel seeds) boil and
piece, 1 cardomon) boiled well
9:45 PM seeds) Boil and strain. add half lemon squeezed.
and add half lemon squeezed.

Important Note
Drink two glass of warm water before 15-20 mins of lunch and dinner. Add two tbsp of fibo in one glass water
and consume it before 20 mins of lunch and dinner
RECIPES
🔵DETOX WATER :
✔Take 1.5 liter of water(It makes 6 glasses) in a jug , add fist of mint leaves(podina),
1tsp cuminseeds, 1inch cinnamon stick, half cucumber and 2 tbsp lemon grass

✔Add these thing in water at night, and leave it for overnight(strain after 4 hours)
Drink these 6 glasses of detox water in the next day.
Similarly, you have to make your detox water daily at night and drink it the next day.

🔵GINGER GREEN TEA FOR 1 CUP:

✔Take 1.5 cup water, Add 1 tbsp grated ginger in it,
1/2 teaspoon fennel seeds, 1/2 teaspoon cinnamon powder, add few mint leaves
(available in any mart)
✔Wait 10 mins until it boils on low flame, then stain it.
After 2-3 mins when it gets warm, squeeze half lemon(optional) in it and drink it.

Recipe : ( Beans salad)

• 1/4 cup White beans
• 1/4 cup Red kidney beans (Rajma)
• 1medium sized Onion
• 1/2 cup Fresh coriander
• 1/3 cup Mint
• 2 Green chillies
• 3 tblsp Lemon Juice
• 1 ½ tsp lemon juice
Method:
1 Boil the beans separately in salted water till soft. drain and let them cool..
2 Drain immediately and refresh with cold water. drain and keep aside.
3 Peel and cut onion into one-fourth inch size pieces. clean, wash, drain and chop green coriander
and mint. wash and chop green chilies finely. peel and wash and chop it.
4 Dilute lemon juice with equal amount of water, stir in chopped coriander, mint, chillies & lemon.
5 Shake well and refrigerate the dressing for at least an hour.
6 Mix all cooked beans with diced onion and add the dressing, toss the salad to evenly mix.

Recipe : (Green juice)

Ingredients
• 2 big handfuls of fresh spinach
½ seedless cucumber
1/2 lime

• ½ lime, peeled
• ¼ to ½ cup water
Add Carrot as per your taste but its really beneficial for iron deficiency
Method
1 Chop the cucumber and lime into equally sized chunks.
2 Place the spinach in the blender jug first, followed by about half of the other ingredients
and ½ cup of water.
3 Secure the blender lid and start off blending at moderate speed, then gradually increase.
4 Once the mixture is close to being fully pureed, add the remaining ingredients and continue to
 blend. Only add additional water if necessary.

Weight Loss Remedy

I’m also providing weight loss herbal remedy, which is being prepared under my supervision and is based on only natural
ingredients and really helpful for rapid weight loss. This can also be prepared at home as per the ingredients shared below.
The packing I’m providing contains 60 capsules filled with herbal weight loss powder and will cost you 1500 inclusive
deliver charges.
These can be dispatched to your address, kindly let me know in case you will be interested.
✔Ingredients:
General Instructions

✔Use minimum oil for cooking (ghee ka tarqa avoid karen)

✔Use vegetables mostly, specially those containing high amount of water i.e. palak, mushroom, kaduu.
✔Strictly avoid all fried items.
✔Reduce the amount of salt and cut sugar (use jaggery) and minimum quantity of
spices (use green chilled, black pepper and lemon to add taste instead of sugar)
✔Use green tea instead of tea.
Consume at least 6 to 8 glasses of water per day, sip by sip.
✔Avoid mash ki daal, chaney ki daal amd cow meat.
✔Consume one glass water before having tea or green tea.
✔Best time of workout if before breakfast and before dinner(on empty stomach).
✔Try to be active through out the day, offer prayers five times a day, its a healthy exercise.
✔No cold water, only warm/ boiled water
✔Green tea, morning drink and detox water shouldn't be missed
✔Try to sleep early and wake up early in the morning and walk for 15mins as this help in weight reduction
✔Reduce the eating habits of rice
✔Avoid cold water, only warm/ boiled water
✔Don’t forget to walk atleast for an hour daily, 5 mins of exercise should be started from the first day,
and increase the amount of time daily with your convinience, neither stick to 5mins nor exceed
too much that it start paining, but had to start in moderation to make your body used to it.
✔Green tea, morning drink and detox water shouldn't be missed.
✔Don’t forget to walk atleast for an hour daily, 5 mins of exercise should be started from the first day,
and increase the amount of time daily with your convinience, neither stick to 5mins nor exceed
too much that it start paining, but had to start in moderation to make your body used to it.

Diet plan including instructions should be followed properly, let me know in case of query or if you face any issue
With dedication and support you will lose weight soon.

Regards, Mahnoor Obaid

Useful links to follow weightloss remedies

Weight Loss Green Tea - Boost Your Immunity – Benefits / How/When to Drink [Urdu/Hindi]
https://www.youtube.com/watch?v=isoPj...
Red Kidney Beans Salad | Diet/Weight Loss | Health Benefits Of Beans | How To Prepare [Urdu/Hindi]
https://www.youtube.com/watch?v=y-jan...
Interview At City 41| Live Morning Show| Healthy diet plan| Weightloss tips| Dietitian Mahnoor
https://www.youtube.com/watch?v=X1QBL...
Vegetarian High Protein Salad | Recipe for Weightloss| Healthy and Quick Low Caloric Meal
https://www.youtube.com/watch?v=pmtXf...
Get Your Fitness | Weight Loss/Gain | Healthy Diet Plan From Dietitian Mahnoor
https://www.youtube.com/watch?v=Z1fC0...
Magic Oats Diet Soup | Weight Loss Soup | Winter Vegetable Soup Recipe | Healthy Low Caloric Soup
https://www.youtube.com/watch?v=fxqwl...
Anti-Dandruff Hair Remedy for Smooth & Healthy Hairs | Hair Fall Solution | by Diet Clinic
https://www.youtube.com/watch?v=HR5SS...
Treat Cold, Cough & Flu during Winter | Home Remedies | Green Tea | Steam Inhalation by Diet Clinic
https://www.youtube.com/watch?v=lB-y9...
Quick Grilled Chicken | Healthy High Protein Meal | Weight Loss Recipe | by Diet Clinic
https://www.youtube.com/watch?v=GjlhJkP3MbU&t=21s
Winter Special Skin Care Tips for Your Face | Dry Face | Secrete for Glowing Skin | [Urdu/Hindi]
https://www.youtube.com/watch?v=6x_hw...
Winter Dry Fruits & Benefits | Walnuts | Almond | Fig | Dates | Cashew | Urdu/Hindi] by Diet Clinic
https://www.youtube.com/watch?v=lcAtC...
Natural Homemade Protein Powder | Muscle Gain Remedy | Protein Rich Recipes | Healthy Weight Loss
https://www.youtube.com/watch?v=adEdW...
Healthy Weight Loss Vegetable Sandwich Recipe | An Effective & Nutrient Rich Meal by Diet Clinic
https://www.youtube.com/watch?v=ZacjD...
Masala Omelette For Weight Loss -Diet Recipes -Easy and Quick Recipe Weight Loss Meal by Diet Clinic
https://www.youtube.com/watch?v=huVl2...
White Beans Weight Loss Salad - Delicious Healthy Low Caloric Diet -Protein Rich Diet by Diet Clinic
https://www.youtube.com/watch?v=Di5Zb...
Hair Protein Treatment for Thick, Strong and Long Hair - How to Make Shinny & Silky Hair-Diet Clinic
https://www.youtube.com/watch?v=Nv7iF...
Note : Diet Clinic believes on controlling body fats only through maintained diet and healthily life style
including proper exercise, we request our visitors to avoid using supplements and other weight loss treatment methods

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