PLAN OF ACTION

 Credentials/ Profile/ Vitals/ Anthropometric measurements-

Name Priya
Age 28 yrs
Height 5’ 8’’
Current weight 72 kgs
Ideal body 62 kgs
weight (IBW)
Goal Weight loss
Medical condition None
Exercise Make sure to get 8 -10 k steps a day along with a workout routine
of cardio and weight training.

As with many things in life, we go through change in stages. Weight loss is no different.
Successful weight loss is about changing your lifestyle.
Roadmap:-

1. As we are starting with balance low carb meal plan,

the proportion of macronutrients and calories will be
altered and modified to hasten the fat loss process.
We can drop down carbohydrates to 45-50%.
Action 2. The combination of a reduced-calorie diet and
increased physical activity is recommended, as it helps
in accelerating the fatloss.
3. This will help in a more sustainable weight loss in
the shortest and most optimized period of time.
4. It is important to eat small portioned out meals to
at least meet calories and protein for your basic
catabolism.
1. After successful fat loss and weight loss, the likelihood
Maintenance of fat- loss maintenance is enhanced by a program
consisting of dietary therapy, physical activity, and
behavior therapy, which should be continued
indefinitely.
  Total calories & macros-
 Based on your current dietary pattern, as we have to go for weight loss, we
have to restrict calories up to 1500 kcal .

Calories Carbohydrate Protein Fat

(kcal) (g) (g) (g)
Breakfast 230 17.25 11.5+ 25 12.7
Lunch 330 24.75 16.5 18.3
Snack 230 17.25 11.5 12.7
Dinner 330 24.75 16.5 +25 18.3
Total 1120

In between fillers-
 1 Cup Green tea, 1 Cup Coffee, 1 Cup tea
 Salted lime water, Buttermilk
 6-7 almonds, 2 whole walnuts
 1 tablespoon of seeds (pumpkin, flaxseeds, watermelon seeds)
 1 cheese cube
 2 egg whites
 Handful of makhana
 3 dates

Avoid the following foods:

 Sugary drinks.
 Fried foods.
 Refined Carbohydrates (ex. white bread, pasta, and pastries)
 Processed food (ex. cakes, candy, sweetened yogurt, ice creams with excess sugar)

WORKOUT ROUTINE:

PRIORITIZE STRENGTH TRAINING

Minimum 3 times per week,
Compound movements targeting multiple muscle groups
Progressive increases in weight.

HIGH INTESITY INTERVAL TRAINING( HIIT)

1 -2 TIMES A WEEK ( 10 – 20 MINUTE WORKOUT)

YOGA/ PILATES /MEDITATION

3-4 TIMES/ WEEK

WALKING
DAILY WALKING MIN 20 MINUTES
WORKOUT OPTIONS: LEVEL 1
Cardio & Body Weight
TYPE REPS REST
Jumping jacks 50 15 Sec
Elbow planks 30 15 sec
Crunches 30 60 sec
Squats 25 20 sec
High jumps 30 20 sec
Pushups 15 20 sec
Burpes 10 20 sec
Lunges 15 each leg 30 sec
Wall sits 30 30 sec

HOUSEHOLD MEASUREMENTS:-
Ingredient Amount (g) Household measure (raw/uncooked)
Paneer 50g Match box size cuboid
Cheese 30g 1 cube
egg 50g 1
Vegetable 25-30g ¼ cup
Leafy vegetable 15g 4-5 leaves
Oil/Butter/Ghee 5g 1tsp
Nuts 10g 5 no.
Rice, flour, pulse 30g 2 tbsp
Milk 150ml 1 glass
 DIET CHART

On waking up 5-6 Soaked Black Raisins and 1 glass lukewarm water with a few
drops of lemon juice
OR
1 glass coriander/zeera/methi dana water with 1 tsp flax seeds
Breakfast VEGETABLE SANDWICH –1 slice of multigrain bread + 30 gms/ 2
tbsp paneer + 30 gms mix veggies (cucumber,
onion,tomato,beetroot) + mint chutney
OR
OATS PORRIDGE- 80ml Cows milk + 15g tbsp oats or muesli + 3-4
Almonds or walnuts
OR
RAVA UPMA- 15g tbsp Rava + 5 gms Urad dal + 30 gms mix veggies
(onion , tomato, peas) in 1 tbps oil
OR
Berry Smoothie – 1/2 frozen banana + 50g frozen strawberry/
blueberries + 100 ml unsweetened almond milk + 1 tbsp oats + 1
tsp chia seeds + 1tsp cocoa powder + 1tsp honey
OR
EGG OMLETTE WITH TOAST- 1 egg omelette / scrambled egg in 1
tsp oil + 50g veggies + 1 slice of multigrain bread

Mid-Morning
50 g Yogurt + 1 Fruit + 3 Almonds
OR
1 Glass vegetable juice – 1 beetroot + 1 carrot + 1 inch ginger + 1
cucumber
* Have one cup Salad (green leaves/ tomato/ carrot/ cucumber/
beetroot/ any other)with Lunch and Dinner
1.5 Whole egg in curry/ 40 gms Paneer in gravy + 1 jowar/ bajra
phulka + 1 tsp oil for cooking + 100g mix of onion tomato for gravy
Lunch OR
PULAV- 30g brown rice + 100 g mix veggies (Peas,Carrot,French
beans, Onion, Tomato) + 1.5 Whole egg / 40 gms Paneer + 1 tbsp
oil
OR
Lunch
Quinoa/Couscous salad (2 tablespoon soaked quinoa or Couscous +
100 gms mix veggies + 40 g paneer + 2 tsp of extra virgin olive oil as
salad dressing)
OR
1 bowl Daliya/Barley Khichdi [25g raw Daliya/ barley + 100g veggies
+ 15g Toor dal/ peas + 1 tsp oil] + 2 tbsp plain Curd/ 1 boiled egg

OR
Rajma Chawal- Rice 30 Gms, Rajma 30 Gms, curd 80 gms,
raw/boiled mixed veggies 100 Gms, onion 1 med+1 cup curd
Snack 1 Papaya/ pineapple/ Guava /(Any) fruit + 4 almonds/ 2 walnuts
OR
Handful of roasted peanuts / salted peanuts
OR
1 glass buttermilk with 2 tbsp sattu powder
OR
1 cup green tea
OR
SPROUTS CHAAT- sprouted moong made from 30g raw moong +
100 gms mix veggies (onion, tomato,bellpeppers) + 1 amul cheese
cube + add spices of your choice and lime juice
Pre-Dinner 1 tsp of soaked chia seeds with water

Dinner Kidney bean salad (10g raw kidney beans + 30 gms Paneer + 100
gms mix veggies + 2 tsp extra virgin olive oil as salad dressing) (Use
more of coloured veggies)
OR
1 bowl of stir-fried vegetables / 1 bowl steamed vegetables + 40
grams paneer / 2 boiled eggs + 1 egg white[cook in your style in
minimal oil]
OR
1 bowl salad/ Sabzi [green leafy veggies] + 1 soft wheat roti/jowar
roti/ millet roti + 1 katori dal/ 1 portion paneer [30 grams]/1 Egg
curry[cooked in your style in less oil] + 1 glass thin buttermilk
OR
1 bowl Gourd vegetable subji [low in oil] + 1 cup brown rice + 1
bowl dal [low in oil] +1 cup curd
OR
1 bowl beetroot soup/ root veg soup + 1 moong dal chilla/ 1 Besan
chilla / 1 millet Dosa + 2 tbsp mint coriander chutney/curd

Bed-time 1 cup turmeric milk / 1 cup hibiscus tea

 General guidelines/ points to ponder-

 Keep your water intake at 2.5 to 3.5 litres per day.

 Space out your meals with 2-3 hoursgap.
 Eat mindfully- Chew your food well, eat slowly for good 20 minutes, place
your spoon/fork on table after every bite, take deep breaths, enjoy what you
are eating. Stop when full. Fast eating can trigger flatulence and bloating.
 Sleep: 7-8 hours. Spend 10-15 minutes on deep breathing before you hit the bed.
 Stay active, to keep your metabolism going! Stay regular withy
 our workout regime. Include more of weight and strength training with minimal
frequency of cardio & cross fit training. This will revive your metabolism and
ensure fat loss instead of muscle loss.
 If you plan to eat out, have a vegetable juice before stepping out. When
choosing meals outside, stick to the GPRS Mantra- i.e.
Grilled/Poached/Roasted/Steamed or Stir-fried foods.
 Keep the portions in check.
 Use Rock Salt or Himalayan Pink salt in cooking. The salt intake shouldn't exceed
1 tsp a day. Make use of herbs and spices to retain the flavour- dried rosemary,
oregano, dill, thyme, tamarind, lemon, cinnamon, nutmeg do a great job of
adding flavour to the food and do not let us miss thesalt!
 Go easy with fatty foods, fried food items. Avoid spicy & salty food like French
fries, fried chips, spicy wafers, papads, pickles etc. Avoid processed & packaged
foods & refined sugars as it interferes with the blood glucose level. Avoid brown
sugar or synthetic sweeteners as well, they are worse than the table sugar. Go
for dried stevia leaves instead.
 Avoid aerated drinks completely as they load our body with sugar and
acid. Replace coke with lemon water.
 In case of sweet cravings, go for healthy sweet substitutes like 85-90%
dark chocolate. Keep a check on portions.
 A tip for comfort food- Eat them less often. If you normally eat these foods
every day, cut backtoonce a week oronce a month. You’ll becuttingyour
calories because you’re not having the food as often. Eat smaller amounts.
For example- If your favorite higher-calorie food is a chocolate bar, have a
smaller size or only half a bar.

All the best!

Inch loss is better than weight loss on the scale. Stay focussed on “FAT” loss, which
is inch loss