Weight loss Diet

Early morning- ( wake up ) 7:00 am

1) 1 glass luke warm water + 10 drop lemon and 3 almonds + 1 walnut

2) Green tea and 3 almonds+ 1 walnut

3) 1 glass jeera water and 3 almonds + 1 walnut

Breakfast - 8:00 am

1) 1 whole wheat bread + Plix peanut butter

2) 2 oats chilla + 1 tsp of chilli chutney + 1 katori curd

3) 1dosa/ 2 idli made of oats + sambar

Raw materials- 2 tbsp of oats flour with 1 small katori of sambar

Mid Morning snack- 11:00 am

1) Any 1 fruit + 1 glass methi seed water/ cinnamon powder water or with few nuts

2) Any Green leafy Vegetable Juice

[Mint + coriander Juice/ Bottle gourd juice/Cucumber juice]

3) 1 glass buttermilk
Lunch - 1:30 pm

1) 1-2 whole wheat/ jowar/ bajra roti + 1 bowl dal + 1 katori any sabzi of your liking + 1
katori cucumber salad + 1katori curd

2) 1 bowl brown rice + 1 bowl paneer sabzi + salad+ 1 glass thin buttermilk

3) 1 bowl daliya khichdi + 1 katori curd+ salad

Evening snack- 5:00 pm

1)1 cup green tea with roasted chana

2) Roasted flax seeds

3) Handful of nuts [almonds, walnuts ]

Dinner - 8:00 pm

1) 1 chapati + 1 katori dal + 1katori green leafy vegetable curry + 1 katori curd

2) 1 Quinoa chickpea bowl

Raw materials- 30 g quinoa + 30 g chickpea + 2-3 tbsp tomato puree and add lots of vegetables
of your liking

3) 100g paneer + stir fried veggies

BEDTIME- 10:00 pm

1) 1 glass milk
2) 1 cup green tea
3) 1 cup cinnamon water

Note -
1. Consume whole grains and pulses in your daily diet .
2. Limit your salt intake.
3. Consume Fruits and vegetables to gain fiber. Avoid root vegetables like potato , sweet potato,
yam etc
4. Consume yogurt / curd for a healthy gut. Use no fat or low fat dairy products
5. Consume oilseeds to gain healthy fat (e.g. flax seeds, garden cress seeds, pumpkin seeds,
fenugreek seeds, sunflower seeds etc).
6. Avoid eating refined flour [maida] and its products like biscuits and breads .
7. limit your oil, only use 2-3 tsp oil throughout the day, use vegetable oils like sunflower oil,
safflower oil and olive oil. Avoid trans fat oil and avoid eating junk food.
8. Exercise daily for a minimum half an hour.
9. Eat food slowly.
10. Have meals at a fixed time daily. And avoid late night snacks, drink water/ eat salads and
eat cinnamon powder if you have sweet cravings.
11. Make a fixed sleep routine and follow it.
12. Drink 2L to 2.5L water daily