Health Tip Details

WEIGHT-LOSS!! A simple diet plan to get you started!!

Sample Diet Plans

WEIGHT-LOSS!! A simple diet plan to get you started!!

Dr. Zeba Sultan 19 Jun 2018 106 Views

Considering I am into the health industry and have been practicing for more than 4 years, I have a portfolio of clients who come to me on a regular basis! A lot of them have successfully achieved their goals also. However, the most common challenge that I face is to get people started on the journey to health and fitness! Often, people have this excuse that life is hectic and we don’t have time.

So for all you people who are reading my blog, I am sharing a very simple, easy to follow diet plan to get you started! Follow this diet for 2 weeks and you will be surprised to see the results!

You can lose like 4 pounds in 2 weeks just following this easy and simple diet!

Thank me later and keep reading…!!

 

TIME

MEAL

MENU PLAN

On rising

 

Immediately after waking up have 2 glasses(250 ml) of luke warm water without brushing teeth.

 

Pre-Breakfast Drink

( ½ hour before breakfast)

250 ml warm water + ½ tsp of cinnamon (daalchini) powder+1 pinch of pepper and 3-4 drops lemon.

 

Breakfast

(Oats you need to have on alternate days without fail. Rest of the days you can choose from the options given)

1.Have oats with skim milk (do not add sugar, instead use 2 dates) or oats upma(made in less oil) on alternate days.

2. 2 Egg whites with 1-2 chappatis(Wheat+Nanchni (1:1))

3. 1 glass skim milk and 2 egg whites.

4. You can also have idli/dosa/utappam with mint chutney and sambhar (no coconut chutney).

5. Poha/upma/ragi cheela/ besan cheela with mint chutney.

Mid morning

 

1 medium size fruit + 20 mins later 1 cup of green tea

2:00 pm

Lunch

1. 1 bowl salad (Capsicum, tomato, onion, radish, carrot, beetroot, lettuce,cucumber,cabbage )

[Select any 5 vegetables from the above. But capsicum is necessary. Salad is mandatory with lunch and dinner]

2. 1 glass buttermilk(chaanch) (low fat)

3. Vegetables cooked in less oil/2-3 chicken breast pieces and 1 katori dal

4.1-2 chappatis (Try using multigrain aata for chappatis)

Early evening

Evening snacks

  1. Roasted chana/makhana OR
  2. Have 1 katori kurmura with roasted chana OR
  3.  plain wheat khakhra.

Late evening

Evening snacks(You can add a cup of green tea)

You can have idli/dosa/utappam with mint chutney and sambhar (no coconut chutney).  OR

Poha/upma/ragi cheela/ besan cheela with mint chutney.

 

Dinner(Try having dinner before 9 pm)

 

 

1.1 bowl salad (Capsicum, tomato, onion, radish, carrot, beetroot, lettuce,cucumber )

[Select any 5 vegetables from the above. But capsicum is necessary.       Salad is mandatory with lunch and dinner]

2. 1-2 chappatis and vegetables(less oil)