This document provides a diet chart and general nutrition guidelines for weight loss. It recommends having vegetable juice or fruit before and after the gym. Meals should include whole grains, vegetables, lentils and limited dairy. Specific food groups are identified as choices and restrictions. Milk, fruits and water intake is emphasized. Dinner should be light and no eating after 9pm.
This document provides a diet chart and general nutrition guidelines for weight loss. It recommends having vegetable juice or fruit before and after the gym. Meals should include whole grains, vegetables, lentils and limited dairy. Specific food groups are identified as choices and restrictions. Milk, fruits and water intake is emphasized. Dinner should be light and no eating after 9pm.
This document provides a diet chart and general nutrition guidelines for weight loss. It recommends having vegetable juice or fruit before and after the gym. Meals should include whole grains, vegetables, lentils and limited dairy. Specific food groups are identified as choices and restrictions. Milk, fruits and water intake is emphasized. Dinner should be light and no eating after 9pm.
This document provides a diet chart and general nutrition guidelines for weight loss. It recommends having vegetable juice or fruit before and after the gym. Meals should include whole grains, vegetables, lentils and limited dairy. Specific food groups are identified as choices and restrictions. Milk, fruits and water intake is emphasized. Dinner should be light and no eating after 9pm.
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Diet Chart
Before gym Vegetable juice or a fresh fruit or sprouts salad or a glass of milk with 4 soaked almonds Early morning and After gym A glass of lukewarm water with lemon juice and a pinch of black salt
No salt, sugar, jaggery or honey
Breakfast A cup of breakfast cereal (oats or wheat flakes or cornflakes) with skimmed milk+ a fruit or sprouts Lunch Salads (cucumber, carrot, lettuce, beetroot, tomato) + 3 Rotis + 2 katori vegetable +2 katori dal + a glass of buttermilk OR Fruit salad or fresh fruit juice (without added sugar) with idlis-2 and sambhar
EVENING A glass of toned milk with whole wheat or oats digestive biscuits DINNER -8:30 to 9:00 PM Sprout Salad (whole moong sprouts or chana sprouts, steamed cabbage, carrot, tomato, cucumber, beetroot with lemon juice ) with 2 katori Vegetable + 2 katori dal + Phulkas- 4 GENERAL INSTRUCTIONS:
Avoid rice and curd for dinner. Do not eat after 9:00 pm in the night. Include sprouts in your daily diet. Consume a lot of fiber rich food in the form of whole grain cereals, fresh fruits and vegetables. Amongst dals prefer green gram (moong) dal mostly If you are consuming packaged wheat flour add bran to it. Bran is available in the market under the name of various brands like bagrys
GUIDELINES:
Water 10 12 glasses or at-least 2 lts per day. Warm water is beneficial for weight loss. If you do not have acidity problems then have at least a glass of warm water with a lemon juice in it. ( No sugar or salt to be added) Avoid all fried and oily snacks Do not skip meals and maintain regular meal timings Have short and frequent meals. Avoid papads and pickles Avoid all sweets, chocolates, ice creams Choose Fresh lime juice, fresh fruit juice, coconut water, buttermilk over processed packaged juices and soft drinks Start your meals with salads or vegetables than with rice or rotis Try not to sleep immediately after a meal. Ensure at least 2 hour gap between your meal and sleep. Try to eat slowly, chewing food well as you go along
CHOICE OF FOODS
FOOD GROUP Cereals
Pulses
Nuts & oil seeds Vegetable
Fruits Flesh foods
CHOOSE Whole grain cereals like whole wheat, brokenwheat, wheat flakes, wheat bread, ragi, ragi malt, bajra, jowar, oats, muesli, barley, multigrain bread, brown rice, unpolished rice. Soya bean, soya granules or chunks, rajma, whole pulses like moong, mothbeans, cowpea, sprouts, all dals. Almonds, flaxseeds, sunflower seeds, pumpkin seeds All green leafy vegetables, carrot, radish, beet root, capsicum, cabbage, cauliflower, all gourds, cucumber, onions, tomato, lettuce, broccoli, ladies finger, brinjal, knol kohl, All fruits according to season Fish, egg white, chicken.
INSTEAD OF Butter naan, roomali roti Dal makhani, tadka dal Masala dosa, rava dosa Biriyani, pulav, fried rice Paneer butter masala, paneer kolhapuri, malai kofta, navratan kurma Fish fingers, fried fish, fried chicken Coconut chutney, groundnut chutney Pasta with cheese and white sauce Cream soups, corn based soups Manchurians, chopsuey, gold coin, bullets Pizza, burgers
EAT THIS Tandoori roti, plain parathas Plain dal palak dal, methi dal Idli, plain dosa, rava idli, khara bhat Steamed rice Paneer kadai, palak paneer, methi mutter, veg kadai Grilled fish, grilled chicken, Tandoori chicken, chicken salad Tomato chutney, green chutney Pasta with tomato sauce Clear soups, Steamed dimsums or momos Sizzlers, subway sandwiches
Should you require any clarifications, do get in touch with me. Please burn a minimum of 500-600 Kcal per day to lose weight Ankita Srivastava Nutritionist, SNAP Fitness, Bangalore.
