Weight loss diet chart

Name: Age: Ideal body weight: Diet prescribed: On waking: 6:30-7:00am kcals/day Gender: M/F Weight: Height:

1 glass of Luke warm water+lemon/1tsp methi seeds/ barley/ jeera (soak it overnight, warm the water in the morning, discard the Seeds and take only the water) ..Idli/..Rava Idli/.Dosa/..Chapathi/.Ragi roti tomato/onion/mint/coriander chutney (no coconut/ Ground nut chutney) Or .slices of whole wheat bread + green chutney or egg whites Or .cup of skimmed milk +..cup cereals (wheat flakes /cornflakes / Oats/ ragi flakes) Or cup Vegetable upma/ rice preparation

Breakfast: 9:00am

Mid morning: . Fiber rich/ digestive biscuits or veg salad/ sprouts salad..cup 11:30am or. fruit Lunch: 1pm veg salad 1 full cup (cucumber, carrots, tomatoes, onion) Then cup of rice or .. Chapattis or..ragi ball .cup dhal or chicken or fish 50 gms .cup vegetables cup curds or..glass of buttermilk

Evening: tea/coffee/milk/..cup 4:00-5:00pm digestive/Marie biscuits/..slices of vegetable Bread sandwich ..cup of sprouts/ roasted whole gram or .fruit Dinner: veg salad 1 full cup 8:00-9:00pm ..Cup of rice or . Chapattis or . Ragi ball ..cup vegetables ..cup dhal cup curds or ..Glass buttermilk Bedtime: milk 1 cup or 1 fruit 10:00pm

Oil: Water: Physical activity: Sugar: General guidelines No feasting or fasting Its better to have small and frequent meals than a few large ones Include low calorie healthy snack in-between meals Leave at least 2hrs gap after dinner, before sleeping Include variety of foods from each food group in your daily diet Avoid deep frying opt for baked, grilled, steamed roasted, boiledetc. minimize oil intake as specified Limit your intake of meat which are high in saturated fat and cholesterol Do not overcook the food Avoid alcohol and cigarette smoking as these are nutrient robbers. Minimize the intake of coffee and tea Include olive oil in salads every day and omega 3 fatty acids from cold water fish or flax seed to raise the level of HDL (good cholesterol) in the blood Include 5% of soya flour in wheat flour to increase the quality of proteins Minimize eating out and if need be, choose foods wisely Foods allowed liberally: Raw salads like cucumber, tomatoes, cabbage, lettuce, celery, knol-khol, radish, vegetable soup or vegetable juices whey water, thin buttermilk, unsweetened green tea/coffee/lime juice, plain soda, and tomato juice Fruits permitted (Fruit should be had as a snack and not with the meals) Orange, mausambi, papaya, apple, guava, musk melon, water melon, pomegranate, pear, grapes Foods to be restricted All forms of sugar, honey, sugar products, jams, jellies, candies, chocolates, cocoa, pastries, cookies, desserts, puddings ice creams High calorie fruits banana, mango, sapota, custard apple, jackfruit, mango Sweetened fruit juices, squash, sherbet, milkshakes, carbonated drinks pepsi, coke, fanta, etc. Alcoholic drinks; whisky, rum,vodka,gin, feni if at all taken it should be taken with water , diet soda, club soda, seltzer rather than cocktails(its always better to avoid)