Weight Reducing Diet

WEIGHT REDUCING DIET CHART

EARLY MORNING: DHANIYA WATER/ LEMON WATER/GREEN TEA

AFTER 45 MIN.:TEA - 1 CUP

High fibre Biscuit 2

BREAK FAST: MILK (double tonned) - 200mls (1glass)

8-9am CEREAL - MUSELI / OATS/DALIA 30 GM

Veg poha/ namkeen seviyaan/ missi roti/besan chilla/oat

PROTEIN Paneer - 30-gms/sprouts/egg white

OIL 1tsp (5gms)

MID MORNING: FRUIT /SALAD - 150 gms/100gms

11 am

LUNCH CEREAL - 40gms(2 chapati/1 bowl rice)

1-2 pm DAL (whole) - 30gms(1 bowl)

VEGETABLE - 150gms(1bowl)

DAHI - 125gms(1bowl)

OIL - 7gms

TEA BUTTERMILK/TEA - 200ML

4.30pm ALMONDS SOAKED - 10+ 2 WALNUTS

6.30pm SOUP HOMEMADE/ ANY LIQUID

DINNER SALAD - 1 PLATE

8-9PM CEREAL - 25 GM(1 chapati)

SEASONAL VEG - 1 BOWL

OR NAMKEEN VEG DALIA 30 GM

WITH CURD

Foods avoided
Full cream milk and its products
Cream, butter, desighee, khoa, cheese
Red meat, egg yolk, pork, liver, kidney
Fried food like puris, parantha, pakoras
Cakes, pastries, pickles, sauces
Tinned and preserved food products
Sugar, honey, jaggery, fruit juices.(less amount)
Potato, sweet potato, arbi.(less amount)
Mango, banana, grapes, chikoo, litchi
Excess of Rice and rice products
Refined flours and its products
Excess of dry nuts


NOTE:

Oil should be changed after every 2 month.
Choose healthy options as beverages like coconut water, lemon water and butter milk, soups.
Can take 4-5 soaked almond and 2 walnuts daily.
Don’t use corn flour in soups.
Drink green tea after half an hour of meal.
Include lemon and citrus fruits in your daily diet.
Do 45 min of exercise daily (brisk walking, jogging, yoga etc).
Adjust meal timings according to your lifestyle but it is mandatory to take meals every 2-3 hours.
Water intake should be 2 - 3 ltrs/day.
Choose healthy option for munching like: roasted channa/ murmura/ fruits etc.
DAILY SUGAR RECOMMENDATION- 10 GM (2TSP)

COOKING OIL: 15-20GM (3-4TSP)