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    Gargi Mam Diet.

    Uploaded by

    Lovisha Goyal

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd

    Gargi Mam Diet.

    Uploaded by

    Lovisha Goyal
    2 views7 pages

    Copyright

    © © All Rights Reserved

    Available Formats

    PDF, TXT or read online from Scribd

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    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    2 views7 pages

    Gargi Mam Diet.

    Uploaded by

    Lovisha Goyal

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    of 7

    Quantity measures: -

    One plate: 20 0gm

    One bowl / one katori: 1 0 0 gm approx.


    Half plate: 1 0 0 gm

    One teaspoon: 5 g ( tsp)

    One tablespoon: 15 g ( tbsp)

    Wakeup Drink:

    Glass of water with turmeric and 5 g of grated ginger boiled

    ● Post dinner Drink:


    ● Glass of water with 1 tsp of apple cider vinegar
    2 WEEKS HEALTHY WEIGHT LOSS DIET PLAN

    ✔ Sun exposure for at least 15-20 minutes around 6-8am in morning


    ✔ 2 cups green tea in a day ( Mandatory )
    ✔ Chew ½ tsp Roasted fennel / ajwain seeds after lunch and dinner
    ✔ Always add 1 tsp Flax Seeds in plate of salads
    ✔ Add soaked chia seeds in cut fruit everyday ( good for digestion )

    ✔ Take roasted chana or roasted makhana or homemade popcorn in between


    meals
    ✔ Avoid munching on peanuts or soya bean chips

    ✔ Take 5-6 Soaked Almonds and 2 Walnuts after 15 min of morning detox drink.
    ✔ You can munch on vegetable sticks with hummus.

    Lunch - 12:00pm
    Snacks -3:00pm
    Snack 2 - 6:00pm
    Dinner -7:00pm

    ( if u feel full avoid snack 2)

    In the morning have lemon water with 1apple or coconut water/fruits/handful of nuts

    Day 1
    ● Lunch( 1 2 : 0 0 PM) : 2 pc multigrain bread with scrambled paneer o v e r i t a n d 1
    glass fresh juice

    t● Snack( 3 : 0 0 PM) : fruit bowl + in cup of green tea

    ● 6 : 0 0 PM: glass of apple kiwi smoothie

    ● Dinner(7:00pm) : 2 besan chilla with paneer stuffing + 2 tsp of chutney


    ● Day 2

    ● Lunch- ½ plate salad + 1 plate rice+ bowl of curry and curd

    Or

    Bowl of black chana + lemon squeeze

    ● Snack- 1 - bowl of fruits + cup of green

    ● 6 : 0 0 PM: 4 - 5 air fried pieces of paneer with glass of smoothie pomegranate beetroot

    ● Dinner: ½ plate sauteed veggies with paneer in it + glass of banana oatmeal smoothie

    Day 3
    ● Lunch - 2 pc veg sandwich with mint chutney

    ● Snack- bowl of fresh fruits + cup of greentea

    ● 6 : 0 0 PM: cup of sweet corns + 4 - 5 pieces paneer

    ● Dinner: bowl of vegetable soup +

    ● ½ plate sauteed veggies +


    ●

    ● Day 4
    ●

    ● Lunch: 1 bowl of vegetable biryani + ½ salad + bowl of cucumber

    ● Snack- 1 - bowl of fruits .

    ● 6 : 0 0 PM: cup of green tea

    ● Dinner: ½ plate sauteed veggies with bowl of poha

    ●
    ● Day 5
    ●

    ● * EM* - 1 glass of cumin seeds water

    ● * Lunch* - jowar oats roti and yellow dal boiled and salad

    ● * Mid* - cup of green tea

    ● * Dinner* - mix veg soup/ mix pumpkin soup with less salt

    ● * Bed* - 1 glass of cumin seeds water

    Wednesday

    ● Lunch: ½ plate sauteed veggies + ½ plate sauteed mushrooms

    ● Snack- 1 fruit bowl .


    ● 6 : 0 0 PM: 1 bowl of yogurt with 1 teaspoon chia and flaxseeds.

    ● Dinner: bowl of poha + ½ plate salad

    Thursday
    ●

    ● * EM* - 1 glass of cumin seeds water

    ● * Lunch* - bowl of dhal rice + bowl of salad

    ● * Mid* - cup of green tea

    ● * Dinner* - bowl of papaya + cup of yogurt

    ● * Bed*- grated ginger water


    ●
    ** Brisk walking/ exercise (40 -50 mins)/ yoga should be done regularly **

    Good luck.
    Keep smiling.

    Do’s :-

    - Small frequents meals (5-6 )


    - Drink plenty of water ( 3 - 4 liter)

    - Include iodized salt in diet ( 3 g/ day)

    - Vegetable soups, lemon water, co conut water should be consumed liberally.

    - Follow a regular meal pattern.

    - Drink water half an hour before or after meals.

    - Avoid irregular and hurried meals.

    - Include more of fibre ( whole wheat breads or multigrain bread / Fruits with
    skin/ whole wheat chapatti) .
    - Include more of Citrus fruits( oranges, lemon, grapefruits etc)

    - Multigrain roti ( whole wheat atta 40+ chana flour 20% + jowar atta 20% +
    ragi flour 20%)

    Don’ts :-

    - Avoid junk food ( fried , chocolates, pizza , chips, processed items)


    - Avoid munching in between meals.
    - Avoid sugar intake or sugar products
    -
    No yellow butter / Vanaspati / refined oils
    -
    - No Maida/ samosa/ paratha / cutlets etc.
    - No packed items ( chips, juices, chocolates)
    -
    No fried chicken / red meat kabab/ red meat in gravy
    -
    - No bourn vita , complain , horlicks
    No Alcohol consumption

    Avoid smoking
    Zucchini Fries-
    Cut the zucchini in shape of fries .

    Make a batter of whole wheat flour+ salt + pepper powder, dip the zucchini fries
    in them. Make a mixture of bread crumb, chilli flakes and oregano and coat the
    dipped fries in them. Grease the oven pan with oil and then make the fries at 250
    degrees for 12- 15 minutes.
    Paprika baked fires-

    Cut the potato or sweet potato in shape of fries and soak in hot water for 20
    minutes. After 20 minutes pat dry the fries , then add wheat flour, paprika, pink
    salt/ normal salt and oregano and coat it with the fries. Grease the oven pan with
    oil and then make the fries at 250 degrees for 25 minutes.

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