Amit Yoga

Diet Plan For Weight Loss

AmitYoga Fat to Fit Program

Name- Ruchir Mandora

BMI- 30.4( Overweight )
Current Weight- 99kgs
Ideal Weight-70 to 81kgs
Goal- Weight Loss

Contact-
Email- amitbaisoya098@gmail.com
Instagram- @iamitbaisoya
website- www.amityoga.in

Empty Stomach
Meal Options Meal Name & Calories Macros
Quantity (approximately) (approximately)

1 Green Tea 1kcal -

( 1 Glass)

2 Jeera Pani 5kcal -

(1 Glass)

3 Lemon-Ginger-Honey- 5kcal -
Tea (1 Glass)

4 Aloe vera juice 10kcal -

(Half Glass)
 Breakfast
Meal Options Meal Name & Calories Macros
Quantity ( approximately) (approximately)

1 3 Idlis with Coconut 280kcal 48gm Carbs

Chutney+2spoon Flax 8.3gm Protein
seeds 6gm Fat

2 150m Poha + 176kcal 23gm Carbs

Coconut Water+2Spoon 7gm Protein
chia seeds 5gm Fat

3 100gm oats+200ml 225kcal 28gm Carbs

Tonned milk+2spoon 13gm Protein
Chia Seeds 5gm Fat

4 100gm Kale Chane + 240kcal 37gm Carbs

2 long slice of Papaya 15gm Protein
4gm Fat

5 50gm Muesli + 1spoon 205kcal 38gm Carbs

Flax Seeds 7gm Protein
5gm Fat

Pre-Lunch
Meal Options Meal Name & Calories Macros
Quantity (Approximately) (approximately)

1 2 Fruit(any) + 50 to 180kcal 1 to 35gm Carbs

3 Soaked Almonds 1 to 8gm Protein
5 to 7gm Fat

2 Veggies Salad 1 Full 100 to 140cal 13 to 20gm Carbs

plate+100gm Curd 6 to 12gm Protein
4gm Fat

3 Handful Roasted Flax 130kcal 27gm Carbs

seeds + 1Apple 3gm Protein
3gm Fat

4 40gm Makhana 165kcal 35gm Carbs

(Fox Nuts) 5gm Protein
Nil Fat
 Lunch
Meal Options Meal Name & Calories Macros
Quantity (approximately) (approximately)

1 1 Bowl Dal+2 Brown 400kcal 75gm Carbs

Bread+Salads 18gm Protein
7gm Fat

2 70gm Kale chane+2 415kcal 80gm Carbs

Banana 16gm Protein
2gm Fat

3 2Brown Bread+Peanut 410kcal 35gm Carbs

Butter 17gm Protein
25gm Fat

4 Paneer Bhurji 580kcal 10gm Carbs

150gm+Salads 1 bowl 28gm Protein
33gm Fat

5 150gm Brown 420kcal 55gm Carbs

Rice+Salads+50gm 24gm Protein
Soya chunks 9gm Fat

Evening Snack
Meal Options Meal Name & Calories Macros
Quantity (approximately) (approximately)

1 Tofu 100gm+Green tea 80kcal 2gm Carbs

8gm Protein
4.8gm Fat

2 40gm Roasted 160kcal 40gm Carbs

chane+Coconut water 10gm Protein
2gm Fat

3 2 Oranges 123kcal 30gm Carbs

2.5gm Protein
0.3gm Fat

4 120gm Sprouts 95kcal 16gm Carbs

8gm Protein
Nil Fat
 Dinner
Meal Options Meal Name & Calories Macros
Quantity (Approximately) (approximately)

1 1 bowl Dal+1 Multigrain 400kcal 65gm Carbs

roti+Salad 20gm Protein
8gm Fat

2 40gm Paneer bhurji+2 370kcal 46gm Carbs

Multigrain Bread 20gm Protein
14gm Fat

3 300ml Tonned Hot 230kcal 40gm Carbs

Milk+2 Brown bread 16gm Protein
1gm Fat

4 300ml Tomato soup+2 250kcal 46gm Carbs

Brown Bread 9gm Protein
4gm Fat

5 3 Milk Soaked Multigrain 360kcal 66gm Carbs

Bread 15gm Protein

NOTE-

Do’s
#High iodine salt,egg yolk
#Helpful fruits- papaya,pineapple,apple,kiwi,guava
#Dry fruits,lentils,Pink hamalyan salt
#Gluten free food,beans,carrot,ginger,broccoli
#Olive oil,coconut oil,mushroom,capsicum
#Eat less and burn more calories
#1hr exercise
#one day fast in a week
#Eat more salads and fruits
#Drink more water
#Best workout time- early morning with
Empty stomach drink
#1scoop Protein in morning &1 in post workout
#Ashwagandha before sleep with hot milk(half glass)
#1 Himalaya Liver52 tablet in pre lunch
#Daily 15mins Meditation early morning
#1 Limcee tablet after workout
#1 Gokshura tablet before workout
#Use only Multigrain atta

Dont’s
#Cabbage,shalgam,chocolate,Refined food
#Regular tea,cold drinks,soy foods
#Regular salt
#No white sugar and oily food
#No junk food
#No maida and processed food
#No rice & heavy meal at night
#Avoid Masturbation for 1 Month

5 YOGA ASANAS FOR WEIGHT LOSS-

1.CHATURANGA (LOW PLANK)-

This pose is also called a Four-limbed staff pose when

translated. In this, your body will be directly parallel to the
ground supported by your palms and toes. It is similar to a
push-up.
A plank is highly suggested to make your core strong like a
rock, for building abs and to also lose weight. In this
position, your arm strength helps to lose arm fat and gain.
Try it out to see the results!

2.ARDHA NAVASANA (HALF BOAT)-

This pose works directly to reduce your tummy. Uttanasana

and Adho Mukha Svanasana are its preparatory poses.
Picture yourself on a very compact boat. The strain on your
stomach helps build up abs by converting your fat into
muscles as it stimulates the body’s metabolic rate.
Half boat pose is very popular amongst the youngsters as it
tones up the body. Revitalize your energy by the yogic
techniques to melt down your unhealthy fat from your legs,
buttocks, arms, and primarily the belly. It strengthens
abdomen, vertebral column, hip flexors, removes stress and
improves digestive growth.

3.VASHISITHASANA (SIDE PLANK)-

As we know, planks are exceptionally advantageous when

we are talking about losing weight. This is a powerful arm
balance posture which makes for a firm wrist.
Vashisthasana puts pressure on a few stress points of your
body to open, again great for abs. Burn your calories, the
extra junk, the processed food from your body. Nurture
your body and clean up organs with the practices of Yoga.
Also, all levels of yogis can perform this pose easily.

4.ANJANEASANA (LUNGES)-

This Crescent moon pose is a standing back bending asana

in modern Yoga. It opens up lungs, shoulders, and chest.
This will reenergize you and will tone up your body. Taking
care of your body is extremely crucial especially if you are
aging.
A lunge is the power button your body needs to function by
oiling up your knees.

5.SETU BANDH ASANA (BRIDGE POSE)-

To do the bridge pose, lay on the round facing up. Now, lift
up your torso by keeping your legs parallel to each other on
the ground. Palms will be touching the ground, locking
hands under your back. It rejuvenates tired legs.
Advantages of the bridge pose after stretching the thorax,
vertebral column and neck are many. It helps relieve the
symptoms of menopause, therapeutic for asthma, high-
blood pressure and sinusitis. The blood flow maintains the
mental and physical equilibrium, helping yogis curb out
mild depression as well. Your ability to hold the pose will
decipher your chances to losing a few inches from your
body.

Functional Exercise-

High Knees-

Steps-
Stand with your feet hip-width apart. Lift up your left knee
to your chest.
Switch to lift your right knee to your chest. Continue the
movement, alternating legs and moving at a sprinting or
running pace.

PRANAYAM-

ANULOM VILOM-

Steps-
1.Always sit in Sukhasana with your hands resting
sideways on the knees.
2.You can also sit in Padmasana.
3.If you begin from the left then close the right nostril with
your right thumb and inhale slowly to fill up your lungs.
4.Now, exhale slowly from the right nostril.
 5.It is essential to focus on your breath and practice the
technique slowly.
6.Repeat 60 times or for 5 minutes. You can do this any
time of the day.
7.Ensure that your back is straight and shoulders relaxed
while you perform the pranayam.

MEDITATION-

Om chanting - Utter Om as you breathe out. You should

spend 80 percent of your breath chanting "A-U," and only
20 percent should be devoted to the syllable, "M."
The chanting of Om should initially be done for 5-6 times.
Slowly, you can work your way up to 10-20 times