Weight Loss Diet

I will take the Liberty to call this diet as Nitin’s 10/10 Diet (Ten By Ten Diet). You should
avoid 10 type of Food items and you can eat 10 type of Food items. Very Simple :)

1. Wheat & Wheat Related Products

2. Rice & Rice Related Products

3. Red Meat like beef, pork, lamb etc

4. Soft Drinks, Coffee & packaged juices

5. Cheese

6. Banana

7. Ice-cream

8. Chocolates, Biscuits, Peanuts, Namkeen etc

9. Junk Food like Pizza, Burger etc. & Sweets

10. Packaged Food / Food with Preservatives

1. Only Brown Bread

2. Ragi & Ragi related products including flour

3. Maize, Jowar & Bajra including flour

4. Chicken (Only Tandoori/Kababs), Fried Fish (Once in a Month) & Daily 1 boiled Egg

5. All vegetables
6. Daily 1 Dal in regular meal

7. Dry Fruits excluding Cashew (1 handful daily)

8. All Fruits

9. Sprouts and Corn

10. Milk & Milk related products like Paneer, Curd etc (Without preservatives)

If you feel like eating sweets than you may go for Jaggery or Gur. You can also have 2-3
pieces of Dates which are healthy & increase body immunity. Trust me above mentioned
diet can do wonders for you, if follow it with strict discipline

Daily Routine

Following Right Diet is 1 part but maintaining daily routine is equally critical. As we all
know that doctors suggest that rather having 2-3 heavy meals daily, we should have 4
portions of light meal. Following the same philosophy during weight loss period stick to
following meal plan

1st Meal at 8 AM: In 1st meal, you can have a Glass of Milk, Dry Fruits and Boiled Egg.
If you feel hungry, you can have 1 Brown bread sandwich. Besides these food items, you
should not eat anything

2nd Meal at 12 PM: After 4 hour, you can have 2nd portion of meal for the day. In this
you can have cut mixed fruits, sprouts, corn or salad.

3rd Meal at 4 PM: In this meal you can have 1 Brown Bread sandwich with the fillings of
Paneer/Veg /Omelette etc with Tea.

4th Meal at 8 PM: Last meal of the day will be proper meal with 2 roti’s of Ragi / Maize /
Jowar / Bajra along with 1 Vegetable + 1 Dal + 1 portion of curd and Salad. You should
have dinner atleast 2 hours before going to sleep.

Weight Loss Exercise

Daily 40 Mins of Brisk walk for 3-4 days in a week is sufficient or 20 mins swimming 3-4
days in a week. A brisk walk, cycling & swimming are considered to be best form of
exercise with maximum health benefits. Cycling is not recommended for weight loss as it
need slight athletic built up & initial practice. In short, not too much emphasis on exercise
but Brisk walk / swimming is must.

With this i have shared my secret of 25 Kg Weight Loss in 6 months. Lastly, i must
confess that weight loss is an addiction and now i have set a target of 75 Kg in next 3
months.