Week - 1 - Menu & Important Note (April 8 April 13).

Enclosed program EXCEL SHEET - PLEASE MAINTAIN DAY TO DAY (MUST).

THUMB RULE - PLEASE FILL 2 LITRES OF WATER IN A JUG/PET Bottle
(ROOM TEMPERATURE) AND START DRINIKING IN THE MORNING. FIRST
2-3 DAYS IT WILL BE A HELL AND TAKES UPTO 30 MINUTES - NOW OLD
BATCHMATES CONSUME IN LESS THAN 2-3 MINUTES.
NO EXERCISE THIS WEEK
HOT WATER (Warm Water) - Please consume before and after meal (250 Ml at a
time).
Before Breakfast - 250 ML Warm Water
Break Fast - 2 Idly with 25 Gms of Yoghurt (OR) 2 Whole Meal Bread Slice with
Yoghurt (Low - Fat Yoghurt).
Pre Lunch Snack - 250 Ml Hot Water with Honey & Lemon 1 Teaspoon stir and
Drink Pls.
Lunch - 2 Chapathi with 20 Gms of Boiled Vegetable (NO SALT) but can add
pepper to taste. If No Chapathi Please Have 150 gms of Salad Leaves without
any dressing. (Romaine, Iceberg or any lettuce) make sure just 150 gms RAW.
Post Lunch Snack - 250 ML - HOT WATER ONLY.
Dinner - Before 7 PM - CLEAR SOUP - NO CREAM - VEG / CHICKEN
BROTH BUT clear and light not more than 200 ML.
The first 3 days you will feel nausea / vomiting / headache / sleeping
difficulties / gastric and what NOT - All symptoms confirm that YOU ARE READY

FOR THE CHALLENGE. HAVE A FANTASTIC WEEK.

Nag 60 Days Challenge Batch 1 (2013)
Sunday Menu starts with a Sweet Dessert
URAD DAL PAYASAM (Ulundam Kanji). - For one person please take 150 gms of urad
dal and choke tonight in 1 ltr water. Please smash 150gms of Jaggery (vellam).
please pressure cook or boil the urad dal along with a fresh 750 ml of water and add
jaggery when you see urad dhal is fully cooked and keep in the sim flame for 20 - 30
mins. Please add cardomom if you wanna some flavour or coconut powder(after
extracting the milk - almost sakkai) and please drink 2glasses in the morning after
your break fast. YOU WILL FULLLLLLLL. This urad dal kanji will tighten your stool,
protein will relieve your hip pains and gives a texture for your intestine. Please do
not keep in the fridge and drink. Drink HOT HOT.
LUNCH - You won't be having mood for lunch, Due to weekend Sit for lunch with your
family.Spinach boiled and mash (Palak or Any Spinach) just boil with more water
take the Spinach and mash with green chillies and bit of tamarind. Please have
RICE 100 gms quantity with appalam (non fried) - Roasted OR Please keep in the
microwave you will feel the same fried taste but note more than ONE (NO OTHER
LUNCH ITEMS FOR YOU).

NO DINNER and In the night YOU MUST HAVE RAW GINGER JUICE (25 ML) by 8 PM for
the next day challenge. Please buy 50 gms of ginger and add water and crush and
drink after filtering in the mesh.
Week 2 Menu & Important Note (15th April 20th April).
We are successfully stepping into the 2nd week. 1.5 - 3 kg weight loss is possible.
2 Litre Room Temperature Water MUST CONTINUE as soon as you wake up.
HOT WATER Please consume before and after meal (250 Ml at a time).
Break Fast ONE APPLE or GUAVA 1 or Water Melon 200gms or Few PEICE OF
PAPPAYA (150GMS)- Ladies who are expecting please avoid Papaya. (NO
ALETRNATIVES - SO DONT ASK ANYTHING).
Pre Lunch Snack GREEN TEA 300 ML OR COFFEE / TEA WITHOUT MILK - 25%
SUGAR (NOT FOR GREEN TEA). 2 CREAM CRACKERS ( IF YOU CONSUME
GREEN TEA - NO CREAM CRACKERS).
Lunch ANY SPROUTS 150 GMS ONLY LIME AS DRESSING or CEASAR SALAD
or FRESH CUT FRUITS (NO mango / jack fruit / banana ) REST ALL OKAY.

BEETROOT / CARROT SALAD ALSO OKAY 150GMS MAX. BUT ONLY ONE ITEM
Post Lunch Snack GREEN TEA ONLY.
Dinner STRICTLY 6-8 PM. Any Soup - with light creamy (but add milk or yoghurt
25gms) for vegetarians. Paruppu (Dal) rasam or thakkali (Tomato) rasam or any
RICHLESS SOUP. The
soup quantity should be not more than 200ML. Non Veg Patrons can add Chicken
stock 100 ml.
PHYSICAL ACTIVITY - 45 MINS BRISK WALKING OR 30 MINS SWIMMING IS
MUST. SWEAT OUTPUT IS MUST.
This WEEK you may loose a minimum of 1 3Kgs GUARANTEED.
Have a Fantastic week.

Week 3 Menu sunday

Shopping List 1. Gingely Oil (any refined edible oil) - 100 gms - For OIL PULLING.
2.
Ice
Cream
100gms
ONLY.
(Vannila
No
other
flavour)
3. Dark Chocolate - 7 pieces (every day one piece (MAX 10 gms) from Monday to
Saturday.
4. Charcoal Tablet - 2 Nos - You can buy from any local pharmacy.
5. 250gms Raagi Flour and 100 gms Karupatti OR Jaggery
OIL PULLING is the first thing to be done on Sunday morning before your 2 litre
water consumption ( Oil pulling process will be sent in a separate mail)
SUNDAY MENU - Morning RAAGI & JAGGERY MIX it and have it as Sweet Raagi Adai
(dosa)OR add Chilli if you need spicy version(Up to 2 Nos (250 Gms).
LUNCH - Butter Milk or Papaya Juice - 200 ML (NO SALT NO SUGAR).
Evening by 5 - 7 PM - PLEASE HAVE THE VANNILA ICECREAM. That's all
By 8 PM - Please have this CHARCOAL TABLET (1 No for people weighing less than
65 Kgs / 2 Tablet for the people above 65 Kgs). This Charcoal tablet will clear all
your gas and you are ready for next week challenge.
Week 3 Menu
2 Litre Water to continue.
BREAK FAST - OATS with skimmed milk or Hot Water - 150 gms with a piece of Apple
or 1 Strawberry (25gms)
PRE - LUNCH SNACK - GREEN TEA 300 ML OR Hot Water. ONLY.
LUNCH - Mixed Fruit Salad - 3 Fruits MAX - 150 gms (NON SUCROSE FRUITS - Avoid Mango / Banana / Jackfruit & Custard Apple).
EVENING SNACK - GREEN TEA 300 ML - DRINKING GREEN TEA TWICE CAN LEAD
THE WEIGHT LOSS CHALLENGE PROPERLY.

DINNER - Barley seeds (75gms) just boil in 400 - 600 ml water and DRINK and eat
the boiled barley. THAT's ALL and before 7-8 PM.
Please eat 1 piece of dark chocolate every day (about 25gms) for next 7 days.
2 KG IS GUARANTEED....................... THIS WEEK ONWARDS THE WEIGHT LOSS
TAKES FULL PACE.
Week 4 sunday
Morning after 2 Litre water You may consume 1 Glass (300Ml) of Warm Milk with
mild sugar or any Health beverages like Horlicks / Boost / Bourvita / Milo or Hot
Chocolate.No other break fast.
Lunch - 3 Cups of cooked rice (60gms).
Veg - Sundakkai Kulambu / Garlic Kulambu for Rice
OR
Non - Veg - Country Chicken (50gms) MAX in Chicken Kulambu.
Please add 15 Ml of Gingely Oil on these gravy's/Kulambu along with rice and eat.
HOT WATER - Before after meal should continue.
No Green Tea on Sunday.
Dinner - before 7 pm ( Just have a bowl of fruit salad OR 2 small dosa without oil and
use the afternoon gravy for that).
No Ginger Juice this week.
Week 4 Menu is GREEN DIET.
Week
4
Menu
GREEN

is

GREEN

DIET.
WEEK.

THUMB RULE PLEASE FILL 2 LITRES OF WATER IN A JUG/PET Bottle (ROOM

TEMPERATURE)
AND
START
DRINIKING
IN
THE
MORNING.
Brisk Walk / Swimming or any activity for 45 minutes is MUST.
HOT WATER Please consume before and after meal (250 Ml at a time).
Breakfast GREEN FRUITS ( Green Apple / Green Guava (semi riped) / Honey Dew /
Green Grapes / Kiwi ANY 1 Fruit 100 Gms. Dont repeat the same fruits for more
than
3
days.
Pre
Lunch
Snack

Green
Tea.
Lunch Sprouts Raw with lemon juice as dressing OR Any green leaf salad
(lettuce / ceasar / Ieburg) 125 Gms. No Salt No Mayonnaise or any rich dressing.
Post
Lunch
Snack

Green
Tea

Dinner Brocolli OR Green Cabbage Boil 150 Gms and eat. Alternatively you may
consume 100 gms of Spinach mash without any salt. OR Spinach Soup.
Green

Diet

Benefits

The Green Diet literally will wipe out any genetic disease in your family (high
cholesterol). Following this plant based diet can lower your cholesterol (and your
weight!), increase your heart health, improve your metabolism and make you feel
invigorated. It is food not only for your body and soul, but also the best way to help
protect and heal the earth. The Green Diet navigates
Batch 1 2013 - Week 5 & Sunday Menu - Dark
Vegetables and Fruits
SUNDAY MENU
2 Litre Water, Hot water, Green Tea must continue on regular intervals. You may
take REST on the 45 Mins Physical Activity on this Sunday.
Morning - You May consume some good CARBO food to balance Green & Dark fruits
& vegetable week. So 2 Idly with NON-FAT yoghurt (25ml) as a breakfast OR 2 slices
of White Bread with NON-YOGHURT FAT.
Lunch - Please consume some boiled grams. (Any SUNDAL is fine - 250 Gms). You
may add dry chilles and salt. Chick pea / Green Gram , Kidney (Rajma) bean is fine.
Dinner - 2 Chapati with 50 gms of any subji OR Oats with milk - Note more than
150gms.
By 8 PM - RAW Ginger Juice strikes again.(25 Ml MUST - Please consume without
fail).
Week 5 Menu - DARK FRUITS & VEGETABLES WEEK.
THUMB RULE PLEASE FILL 2 LITRES OF WATER IN A JUG/PET Bottle
(ROOM TEMPERATURE) AND START DRINIKING IN THE MORNING.
Brisk Walk / Swimming or any activity for 45 minutes is MUST.
HOT WATER Please consume before and after meal (250 Ml at a time).
Breakfast Dark Fruits such as Bluberry, Blackberry,Strawberry,Red Apple
Pomegranate, Riped Papaya OR Water Melon 200Gms. Dont repeat the same
fruits for more than 3 days.
Pre Lunch Snack 2 Cream Crackers / 2 Digestive Biscuits with HOT WATER.
Lunch Beetroot Salad,Bellpepper Salad, Carrot Salad RAW (150gms) OR
Pumpkin Squash Soup or Black Bean Soup (200 Ml) MAX. If you are India

please consume NAVAL Pazham or Blackberry which is available.

Post Lunch Snack Green Tea ONLY
Dinner Buttermilk 200 Ml (Diluted Version with green chilles) OR the ANY
dark vegetable diluted soup is FINE Tomato Soup is also equally GOOD.
Dark Vegetables are colored by natural plant pigments called
"lycopene" or "anthocyanins." Lycopene in tomatoes, watermelon and
pink grapefruit, for example, may help reduce risk of several types of
cancer, especially prostate cancer. Anthocyanins in strawberries,
raspberries, red grapes and other fruits and vegetables act as powerful
antioxidants that protect cells from damage. Antioxidants are linked with
keeping our hearts healthy, too.
Have a Fantastic Week

Batch 1 2013 - Week 6 & Sunday Menu

Sunday Menu
Morning after 2 Litre water.
Breakfast.... Barley Water 75gms of cooked barley with 400 - 500 ml water.
Lunch - 2 Cups of cooked rice (50gms).
Veg - ANY SPINACH MASH (Boiled and mashed in a mixer with garlic and chilli with
mild salt) - 100 gms
Pappad OR Cabbage boiled and sauteed is FINE max 50gms along with rice.
HOT WATER - Before after meal should continue.
No Green Tea on Sunday.
Dinner - 2 Chapati with some salad or corainder chutney is fine before 7PM
Ginger Juice 25 Ml this week.
Week 6 Menu.
GREEN & DARK VEGETABLES COMBINED WEEK.
THUMB RULE PLEASE FILL 2 LITRES OF WATER IN A JUG/PET Bottle

(ROOM TEMPERATURE) AND START DRINKING IN THE MORNING.

Brisk Walk / Swimming or any activity for 45 minutes is MUST.
HOT WATER Please consume before and after meal (250 Ml at a time).
Breakfast Any Vegetable Juice (Tomato / Carrot / Beetroot) OR V8 Juice Max - 200
ML (http://www.v8juice.com/)
Pre Lunch Snack Green Tea.
Lunch 3 Days Celery if you could get it with non fat yoghurt as a dipping and you
may add tabasco for taste.
OR else - I have sent last week the green factor - choose any one of those leaves
and eat 200 gm max for lunch without dressing.
If you don't get celery all 6 days salad is FINE.
Post Lunch Snack Green Tea
Dinner Soup Home made of any dark vegetables without much salt and 0% cream
up to 250 ml for this week.
Green & Dark Vegetables - Benefits - I have already emailed.
Have a GREAT WEEK - CHART PLEASE MAINTAIN DAILY without fail.
Week 7 Sunday
Ulundham Kanji Strikes back as Break fast - 200 ML Max after your 2 Litre Water.
Lunch - 2 Chapati and some vegetable curry or boiled MAX 150 Gms.
Dinner - Butter Milk - 250 Ml Diluted and avoid Salt.
No Green Tea Today.
Hot Water MUST continue today and throughout the week.
FENU GREEK - Any of these days ONCE 25 Gms.
Week 7 Menu & Important Note.
Hope your Green & Dark Vegetables gave GOOD Results.
THUMB RULE PLEASE FILL 2 LITRES OF WATER IN A JUG/PET Bottle
(ROOM TEMPERATURE) AND START DRINIKING IN THE MORNING.
Brisk Walk / Swimming or any activity for 45 minutes is MUST.

HOT WATER Please consume before and after meal (250 Ml at a time).
Breakfast Oats cooked (75gms) with a piece of any fruit (25 Gms) OR 2 Brown
Bread Toasted with Low Fat Yoghurt.
Pre Lunch Snack Green Tea.
Lunch Barley Water with cooked seeds (100 gms & 300 Ml water). OR Buttermilk
with Single Vegetable Salad (50gms)
Post Lunch Snack Green Tea & 2 Digestive OR Cream Crackers Biscuits.
Dinner - Any Diluted Soup 175Ml without cream and please avoid salt if possible.
Meatbolism Tweak - Final Stage.
Have a Fantastic Week
IF ANY ONE HAS NOT LOST MORE THAN 7 KILOS IN TOTAL. EITHER YOU ARE NOT
SINCERE OR TAKING THIS 60 DAYS CHALLENGE AS GRANTED. YOUR LIFE - WHO
ELSE WILL TAKE CARE OF? Atleast Reach the Minimum 8 Kgs and i will help you to
loose another 8 kgs in the Phase 2.

Week 8 Sunday Menu

OIL PULLING is MUST this week.
2 Litre water / Hot Water / 45 Mins Activity MUST continue.
Breakfast - 300 ML of Milk OR Any Hot beverage of your choice with MODERATE
sugar.
Lunch - Rice 30 gms and 2X vegetable of boiled up to 75 gms and Yoghurt 50 gms
allowed.
Dinner - 2 Chapati OR Oats - Max 75 gms.......
No GINGER JUICE.
Week 8 Menu.
Multi Grain Week

THUMB RULE - PLEASE FILL 2 LITRES OF WATER IN A JUG/PET Bottle

(ROOM TEMPERATURE) AND START DRINIKING IN THE MORNING.
Brisk Walk / Swimming or any activity for 45 minutes is MUST.
HOT WATER - Please consume before and after meal (250 Ml at a time).
Breakfast - Oats / Museli 40 gms with NON FAT - MILK 150 ML.
Pre Lunch Snack - Raw Carrot OR Raw Celery (50 Gms)
Lunch - Please boil KOLLU (Horse Grams) 150gms and eat. If you don't get Horse
grams Barley is Fine (cooked barley 75 gms with 400 ml water).
Post Lunch Snack - Green Tea ONLY
Dinner - ANY Diluted & Clear Veg Soup OR Chicken Soup is FINE.
Fenu Greek is MUST this week ONCE.
Multi-Grain Benefits
Whole-grain foods are a healthy choice because they contain nutrients, fiber and
other healthy plant compounds found naturally in the grain. Look for products that
list the first ingredient as "Horse Grams," "whole oats" or a similar whole grain.
While "whole grains" may signify one of many types of healthy grains, "Horse
Grams" labels the specific grain used. Either term may identify a food that's a good
source of fiber, several B vitamins and minerals.
Have a Fantastic Week and ALL THE BEST
Thanks & Regards
Ravi Nag
Hi
This is the last week menu for the Phase 1 patrons. Those who wish to continue to
Phase - 2 may pay the $60 for 120 days and enroll through the Pay Pal or direct
bank options. The weight loss target of additional 8 kilos and long term menu
assistance given in this phase 2 to tweak your metabolism, so that you will NEVER
gain weight if you follow this for next 120 days. Please do not repeat the Phase - 1
menu again for quick weight loss - which may lead to DISASTER.
Sunday
OIL
2

Menu
PULLING

Litre

water

Hot

is
Water

MUST
45

Mins

Activity

this week.
MUST

continue.

Breakfast - 300 ML of Milk OR Any Hot beverage of your choice with MODERATE
sugar.

Lunch - Rice 30 gms and 2X vegetable of boiled up to 75 gms and Yoghurt 50 gms
allowed.
Dinner

Chapati

OR

No

Oats

Max

75

gms.......

GINGER

JUICE.

Week

Menu.

Multi

Grain

Week

THUMB

RULE

(ROOM
Brisk

PLEASE

FILL

TEMPERATURE)
Walk

AND

Swimming

or

LITRES
START
any

OF

WATER

DRINIKING

activity

IN

IN

for

45

JUG/PET

THE

Bottle

MORNING.

minutes

is

MUST.

HOT WATER - Please consume before and after meal (250 Ml at a time).
Breakfast Pre

Oats

Lunch

Museli

Snack -

40

Raw

gms
Carrot

with

NON

OR

FAT

Raw

MILK

Celery

150

(50

ML.
Gms)

Lunch - Please boil KOLLU (Horse Grams) 150gms and eat. If you don't get Horse
grams Barley is Fine (cooked barley 75 gms with 400 ml water).
Post
Dinner -

Lunch
ANY

Fenu

Diluted

Greek

Snack &
is

Clear

Veg
MUST

Multi-Grain

Green
Soup

OR
this

Tea
Chicken

Soup

week

ONLY
is

FINE.
ONCE.

Benefits

Whole-grain foods are a healthy choice because they contain nutrients, fiber and
other healthy plant compounds found naturally in the grain. Look for products that
list the first ingredient as "Horse Grams," "whole oats" or a similar whole grain.
While "whole grains" may signify one of many types of healthy grains, "Horse
Grams" labels the specific grain used. Either term may identify a food that's a good
source
of
fiber,
several
B
vitamins
and
minerals.
Have a Fantastic Week and ALL THE BEST