Eid Weight Loss Plan

EID DIET CHALLENGE
WEIGHT LOSS PLAN
CALORIC DEFICIT DIET:
To lose weight, you need to eat and drink fewer calories than you burn.
That's called a calorie deficit. If you take in more than calories than you
burn, then you don’t have a calorie deficit and you won’t lose weight.
There are two ways to raise your calorie deficit: changing what and how
much you eat, and exercise.
TOTAL CALORIES 1200 Kcal
1
EID DIET CHALLENGE
Guidelines:
Instructions:
● Eat three balanced meals a day to help control your hunger.
● Watch portion sizes and eat small servings of a variety of foods.
● Choose low-calorie snacks.
● Eat only when you are hungry and stop when you are satisfied.
● Eat slowly and try not to perform other tasks while eating.
● Eating a healthy and nutritious diet can help lose weight without affecting your energy levels.
● Drink plenty of plain water, avoid sugary foods, and enrich your diet with fresh fruits and
vegetables.
● A brisk walk or physical activity can help improve digestion and shed extra pounds.
● A balanced diet plan from a nutritionist can help in weight loss without causing a nutrient
deficiency.
Drink Water and Nothing Else:

Sugary drinks, juices are tasty but you must stay away from these if you need to lose weight.Drinking water can help
you lose weight because it helps your body release fat stores more quickly, which reduces the amount of fat your
body has to break down.
Eat More Vegetables:

Vegetables are rich in fiber, which helps keep your digestive system running smoothly and prevents constipation.
They also contain fewer calories than other foods that contain sugar or starch.
Add Protein to Every Meal:

Protein-rich foods like lean meats, eggs, and beans are filling without being high in calories. They also take longer to
digest, so they will keep you full for longer. Research has proved that meat and meat products can reduce hunger
hormones and increase the level of satiety hormones in the body. Due to all of these reasons, proteins are great to
have every day.
Stay Away from Fat, Sugar, and Salt:

Processed foods are usually high in sugar, salt, fat, and calories. Fried food is also rich in trans fat which results in the
deposition of visceral fat, especially in the lower body.
Avoid Carbonated Drinks:

Carbonated drinks are generally bad for you. Avoid drinking processed beverages and carbonated drinks. Stick to
regular water to soothe your thirst
2
EID DIET CHALLENGE
NOTE : AVOID EXTRA OILY OR DEEP FRIED FOODS.

● YOU CAN USE 1 SLICE OF COTTAGE CHEESE IN ANY OF YOUR MEAL (OPTIONAL)
● IF CRAVING TAKE FAST FOOD ON SAT OR SUNDAY BUT SHOW ME YOUR PORTION BEFORE
TAKING .
FASTING WINDOW : 16-8
TIME: 12:00 PM- 8:00 PM
Morning Breakfast Snack Lunch Snack Dinner Night
drink Drink
1 Small C.d 150 Grams
1 slice cottage size Roti grilled OPTIONAL
1 tbsp Methi cheese chicken/Fish
dana seeds (optional) with Any vegetable (OIL 2 tsp)
soak overnight 1 Whole egg Salan 2-3 tbsp with saute’
in water and 1 Egg white (OPTIONAL) vegetables
drink empty omelet with 1full Bowl (USE
stomach spring onion in Salad GRANOLA lettuce/Iceberg 1 cup warm
it . (red beans + BAR Palak/french Milk
1 CUP TEA onion + sugar free / beans) half tsp haldi
AND 1 Seasonal cucumber + Panjeeri 2 tbsp
OR Fruit tomato + 1 OR OR
7 ALMONDS Apple Small/ lemon)
(soaked Oats Porridge / AND 2 CHICKEN ½ TSP Flax
overnight) 5-8 TBSP orange 5 tbsp Raita SHAMI KABAB seeds
2 WALNUTS (COOKED) Musami juice
8 KISHMISH/2 Sugar free OR 2 ORANGES OR
DATES Add resins in it 5 tbsp rice
1 Small OR with 4 spoon
1 cup tea Sandwich black chana
AFTER 20 without sugar made with 1 CHICKEN salan with 2
MINS: bran bread SHAMI tsp oil
BLACK use 1 slice
COFFEE 1 OR only OR
CUP use chicken
½ roti with 3-4 Shami Hot and sour
tbsp vegetable
OR soup 1 bowl
salan
OR
OR Watermelon ANY DAAL
5-7 cubes 4-5 tbsp with
5-6 Tbsp ½ roti
Cornflakes
with ½ cup
skimmed milk
1. VITAMIN B COMPLEX 1+0+0 Daily - Continuously ‫ ﻧﺎ ﺷﺘﮯ ﮐﮯ ﺑﻌﺪ‬، ‫ﺻﺮﻑ ﺻﺒﺢ ﮐﻮ‬
After Breakfast ‫ ﻣﺴﻠﺴﻞ‬، ‫ﺭﻭﺯﺍﻧﮧ‬
2. Cap. SUNNY D STAT 1+0+0 Every 15 days - For 2 months ‫ﺻﺮﻑ ﺻﺒﺢ ﮐﻮ‬
(Cholecalciferol) 200000 IU ‫ ﻣﮩﯿﻨﮧ ﮐﮯﻟﺌﮯ‬2 ، ‫ ﺩﻥ ﺑﻌﺪ‬15 ‫ﮨﺮ‬
1
EID DIET CHALLENGE
Exercise:
Workout Plan:
3RD WEEK:
4 sets each exercise
25 Jumping jacks/30 secs plank

12 Lunges each leg/30 sec V sit
50 Mountain climbers/30 sec side plank
100 High Knees
25 Squats
4TH WEEK:
4 sets each exercise
6 Sets of 10 push ups

4 sets of 100 high knees
4 sets of 20 reverse crunches
25 squats/ 2 wipers
4 sets of 50 pendulum swings
4 sets of 30 sec plank
Walk :
Try to walk for 60 minutes along with the exercise
2
EID DIET CHALLENGE
Drinks:
YOU CAN TAKE THESE DRINKS ANYTIME IN A DAY THEY ARE ZERO CALORIE DRINKS
MINT LEMONADE:
Mint lemonade is a very refreshing drink, it is a great source of vitamin C and helps regulate blood pressure and keeps
you cool.
Recipe:
1 Glass Cold Water
2 Lemons
Few Mint Leaves
1/2 Tsp Black Salt
CUCUMBER LEMONADE:
Cucumber hydrates and cools body heat, they also provide essential minerals for good skin. It is rich in vitamin A,
Vitamin C, potassium, magnesium, and folic acid. Packed with nourishing vitamins, cucumber juice is a great way to
start your Iftar.
Recipe:
1 Glass of Cold Water
2 Cucumber
Few mint leaves
1 Lemon
1/2 Tsp Black Salt
3
EID DIET CHALLENGE
PEACH DRINK:
Obviously, fresh peaches are best for juicing and making a refreshing drink. They are loaded with nutrients ,so I
recommend using fresh peaches for this recipe.
Recipe:
1 Glass of Cold water
2 peaches
Few Mint leaves
1 Lemon
1/2 Tsp Black Salt
CARROT JUICE:
Carrot juice is incredibly nutritious, providing potassium, several carotenoids, and vitamins A, C, and K. Drinking this
veggie juice may help improve eye health, boost your immune system, and strengthen your skin.
Recipe:
1 Glass Cold Water
2 Carrots
Few Mint leaves
1/2 Tsp Black Salt
BEETROOT JUICE:
Beet juice may boost stamina to help you exercise longer, improve blood flow, and help lower blood
pressure. Recipe:
1 Glass of Cold Water
2 Beetroots
1 Carrot
Few mint Leaves
1/2 Tsp Black Salt
Next Preferred Visit After 10 days

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EID DIET CHALLENGE

WEIGHT LOSS PLAN

CALORIC DEFICIT DIET:

TOTAL CALORIES 1200 Kcal

Drink Water and Nothing Else:

Eat More Vegetables:

Add Protein to Every Meal:

Stay Away from Fat, Sugar, and Salt:

Avoid Carbonated Drinks:

NOTE : AVOID EXTRA OILY OR DEEP FRIED FOODS.

25 Jumping jacks/30 secs plank

6 Sets of 10 push ups

Next Preferred Visit After 10 days

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