Meal Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7

Overnight
Overnight Warm Cinnamon
soaked and Warm Warm Cumin
Warm Cumin soaked, Overnight soaked water with mint
5:00am water
peeled omam
Raisins- 6
Water with mint
Pista- 5 numbers leaves, lime juice
almonds- 5 water leaves
num and honey
num

6:00 Coffee- 100 ml

Thick millet conjee with chopped Vegetables- 1cup/ Sprouts-1 cup with carrot+raw mango+tomato+lime juice – 1 tsp/
`8.00am Fruit bowl/

Cucumber Carrot+Tomat
salad+Karupp o salad+ BeetrootSa
Mix vegetable Karuppu kavuni
u kavuni rice- Millet rice – lad – 1 cup Maappilai samba Bisibelabath- 1.1/4
rice-1 cup rice- 1
10:30- 1 cup with 1cup + Quinoa rice- 1 cup with cup/ Veg rice1.1/4
with carrot cup+greens+V
11:00 sambar+Veg dhal/sambar with more Dhal+Vegetables cup with more raita
raita+Buttermi egetables+Butt
etables-2 vegetables- vegetables +Buttermilk +Buttermilk
lk ermilk
cups+Butterm 2cups+Butter +Buttermilk
ilk milk

Puffed
Sprouts with
Any Boiled rice+raw
2:00- grated Soaked & peeled
Mixed fruits whole gram- mango+car Mixed fruits Mixed fruits
3:00 pm carrot+Pepper+ nuts
1/2 cup rot+onion+
Lime juice 1 tsp
capsicum

Ragi Wheat onion Corn

Millet idli- Millet Idli-2 Millet dosa-2 nos
Cooking oil – 4 Tsp/day;

Important points to be considered:

1. Drink 3-4 litres of water/day
2. Strictly no carbonated or bottled juices
3. Avoid fried foods and spices on regular basis
4. Replace plam sugar or honey for sugar
5. Avoid Banana, Mango, Dates (More quantity), Jackfruit, Chikku, Grapes (more quantity), Pineapple.
6. Combine Gingelly oil, Groundnut oil, Sunflower oil, Corn oil and Rice bran oil for cooking
7. Aviod ready to eat, Chips, Preserved foods, Junk foods, Bakery products
8. Avoid, Butter, Vanaspathi and Margarine
9. Avoid long gaps between meal timings and should not skip any main meal
10. Should not delay the dinner timings after 8 pm
11. Any Packed food you are going to have, look into the ingredients list for sugars, refined sugars,
malt, glucose, processed sugar, trans fat, margarine, refined flours, Maida, sugar syrup. if you find
above items consume it rarely or avoid
12. Try to reduce the usage of dairy products
 13. Try to use more steamed foods instead of stir fry and deep fry preparations
14. Don’t drink fruit, eat it to get its fiber
15. Take more vegetable salads if you are not eating at home. Do modifications like using carrot,
cucumber, raw mango, beetroot salad.
16. Take boiled whole grams with salt and lime juice sprinkled.

Practical modifications in the chart

1. This diet chart is a guidance and you can interchange the items or repeat the food item according to your
lifestyle and local available fruits and vegetables
2. Single diet pattern cannot be followed for a longer duration. just adopt do’s and dont’s
3. You can have cheat day but control it with a cheat meal or with one item for a meal (ex: eating ven pongal
in the morning, potato fry for lunch and pizza for dinner). that too monthly once.
4. Chew and eat your each meal
5. Don’t develop an aversion to dieting or eating more.
6. Do meditation along with physical exercises for better results
7. Apart from your eating pattern lifestyle, sleeping pattern, physical demands(pregnancy)and
heredity plays a major role in your weight.
8. Any crash diet pattern will immediately reduce your weight but once you switch on to normal diet you will
regain your lost weight.
9. Control on our diet pattern should be throughout our life.