Name: Nitin R Shankar

Age: 32
BMI: 27.1
Weight: 72.0
Diet Preference: Vegetarian
Nutritionist Name: arpitha.shetty@healthifyme.com

06:45 AM

Jeera Water(1 glass) Psyllium Husk(1 teaspoon)

07:00 AM

Yelakki Banana(3 banana)

or

Apple(1 large (3-1/4" dia))

08:00 AM

Skimmed Milk with Chia Seeds(1 glass)

09:00 AM

Idli(3 idli) Groundnut Chutney (2 tablespoon)

or
Namkeen Dalia(2 katori) Skimmed Milk(1 glass)
or
Oats Vegetable Upma(2 katori) Curd, Skimmed Milk(1 katori)
or

Chapatis(3 roti/chapati) Beans Palya(1 katori)

or
Avalakki Uppittu with Vegetables(1.5 katori) Curd, Skimmed Milk(1 katori)
or
Soyabean Pulav(1.5 katori) Curd, Skimmed Milk(1 katori)
or
Dosa(2 dosa) Peanut Garlic Chutney(1 tablespoon)

11:30 AM

Apple(1 cup slices) Bhuna Chana(1 tablespoon)

or

Orange(1 small (2-3/8" dia)) Roasted Peanuts(10 peanut(large))

or
Melon, water(1 cup, diced) Almonds(8 almond)
or
Pomegranate(0.5 cup) Cashew Nuts(2 piece)
or
Papaya(1 cup 1" pieces) Roasted Walnuts(4 piece ( one half))
02:00 PM

Capsicum Palya(1 katori) Soya Chunks Curry(0.5 katori) Cooked Brown Rice(1 katori) Carrot
Salad(1 katori)
or
Sorekai Palya(1 katori) Cooked Rice(1 katori) Curd, Skimmed Milk(1 katori) Carrot Beetrrot
Tomato Salad(1 katori)
or
Beans Palya(1 katori) Chapatis(2 roti/chapati) Curd, Skimmed Milk(1 katori) Radish Cucumber
Salad(1 katori)
or
Bendekai Palya(1 katori) Chapatis(2 roti/chapati) Curd, Skimmed Milk(1 katori) Tomato
Cucumber Salad(1 katori)
or
Cooked Brown Rice(1 katori) Alasande Kalu Bannada Southekayi Saaru(1 katori) Curd, Skimmed
Milk(1 katori) Cucumber Salad(1 katori)
or

Mixed Vegetable Sambar(1 katori) Cooked Brown Rice(1 katori) Curd, Skimmed Milk(1 katori)
Cucumber Onion Salad(1 katori)
or

Rice(1 katori) Palak Dal(1 katori) Curd, Skimmed Milk(1 katori) Carrot Salad(1 katori)

06:00 PM

Bhuna Chana(3 tablespoon) Mandakki Oggarane(0.5 katori)

or
Roasted Peanuts(15 peanut(large)) Roasted Makhana(0.5 cup)
or

Chapatis(1 roti/chapati) Skim Milk(1 teacup)

or
Ragi Dosa(1 dosa) Skim Milk(1 teacup)

09:00 PM

Chapathi(2 roti/chapati) Curd, Skimmed Milk(1 katori) Soya Chunks Sabji(1 katori) Cucumber
Carrot Beetroot Salad(1 katori)
or
Chapathi(2 roti/chapati) Sprouts Bhaji(1 katori) Curd, Skimmed Milk(1 katori) Cucumber Salad(1
katori)
or

Chapathi(2 roti/chapati) Palak Palya(1 katori) Curd, Skimmed Milk(1 katori) Cucumber Carrot
Radish Salad(1 katori)
or

Chapathi(2 roti/chapati) Bendekai Palya(1 katori) Curd, Skimmed Milk(1 katori) Tomato
Cucumber Salad(1 katori)
or

Chapathi(2 roti/chapati) Beans Palya(1 katori) Curd, Skimmed Milk(1 katori) Cucumber Carrot
Onion Salad(1 katori)
or

Chappati(2 roti/chapati) Brinjal Peas Palya(1 katori) Curd, Skimmed Milk(1 katori) Cucumber and
Tomato Salad(1 katori)
or

Chapathi(2 roti/chapati) Curd, Skimmed Milk(1 katori) Capsicum Palya(1 katori) Carrot Salad(1
katori)
10:30 PM

Skim Milk With Turmeric(1 glass)

NOTES

HI Nithin, I have sent you the diet plan via Email, please confirm the same and revert back.
The following are the guidelines to be followed for a healthier weight loss:
1. For a healthy weight loss one should consume frequent meal, hence I have included 9 meals in total, the
se consist of 3 major meals (breakfast, lunch, dinner) and 6 minor meals (pre breakfast, pre workout, post
workout,mid morning snacks, evening snacks, bed time ).
2. Eat salads before the having the other foods.
3. Follow the diet for 4 weeks without fail to achieve good results.
4. If you have sugar cravings eat dark chocolates or watermelon because it tries to curb your cravings.
5. If you have fried foods ka cravings eat roasted nuts/fruits.
6. Do not skip any meals.
7. Do not fast or feast.
8. Drink 3-4 litres of water to keep your body hydrated.

Tips to be followed while cooking:

1. Use mixture of cooking oils so that you get all the essential fatty acids. (either change oil weekly or use t
he mixture of oil daily.)
2. Include skim milk in the diet, if its not possible to get a skimmed milk just buy an ordinary milk boil and re
move the scum layer.
3. Try adding ginger & garlic to every meal.
4. Add curry leaves to your every meal (one way of adding curry leaves to your diet is- roast curry leaves pr
epare a powder out of it and keep adding in all the recipes or dishes that you prepare).
5. Use less amount of salt in cooking.
6. Replace sugar with jaggery.
7. Eat a wholesome fresh meal.

Importance of FOODS INCLUDED in the particular diet:

CURRY LEAVES: It helps you decrease fat mass and also adds zinc and iron like nutrients to your diet.
GINGER AND GARLIC: have hypo-cholesterolemic effect ( it decreases bad cholesterol) and prevents unhe
althier weight gain.
SALADS: salads gives you good amount of fibre and less calories, decreases your appetite, hence helps in
controlling weight.
TURMERIC MILK: It has an anti-inflammatory proper and also helps inducing sleep.
DETOX WATER: (methi seeds water, jeera water, lemon water etc) helps to detox the body, helps in weight
loss, balances the pH, helps in better digestion.
ALMONDS and WALNUTS: they keep heart healthy, reduce bad cholesterol. Besides vitamin E from the so
aked almonds works as an antioxidant which inhibits free radical damage to prevent ageing and inflammat
ion.
FRUITS AND VEGETABLES - Fruits and vegetables contain vitamins, minerals, and many nutrients vital for
overall health, wellness, and growth.
UNPROCESSED CARBS – like whole grain cereals and brown bread are high in micro nutrients and fibre he
nce helping one to control weight.

FOODS TO BE AVOIDED:
SATURATED FATTY FOODS: like pizzas, french-fries, chips etc are pro inflammatory and increases cholest
erol in the body hence need to be avoided from the diet.
PROCESSED FOODS: pastas, noodles, maida, sugar are source of simple carbohydrates which gives you ju
st the calories, no other vital nutrients and is also a pro inflammatory foods.
TABLE SALT: Excessive intake of salt increases your body weight by causing water retention.
BEVERAGES: Avoid the drinks like soda, sprite, coca cola because these drinks contain phosphoric acid whi
ch makes your bones weak, and addition to this it gives only the empty calories and none of the required n
utrients.

Regards,
Arpitha shetty
Nutritionist
HealthifyMe

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