8:00 am- After you wake up in the morning, drink 2 glasses of fenugreek seeds (Methi seeds) water. Soak 1 tsp of fenugreek seeds in 2 glasses of water overnight. Strain this in the morning and drink the water. This will help to remove water retention in the body and bloating. You should also have 5 almonds with skin soaked overnight in water and have just one peppercorn.
9:00 am- This is your breakfast time. You can have 1 toast of brown bread with low fat butter or hung curd or with salads or chutneys.
11:30 am- This is your snack time. Eat any one fruit according to your wish but avoid mango and banana as they are rich in sugar and carbohydrates.
1.30 pm- Before you start eating your meal, consume a small plate of salad. You can include carrots, cucumber, lettuce, avocado, boiled cauliflower and beans in your salad. Salads will help to reduce the craving for food. The fibers present the salad vegetables make your stomach feel full and you will not overeat. After the salad you can eat one chapatti made of whole wheat flour along with a small bowl of cooked dal.
4.30 pm- You can have one cup of low fat milk or tea with 2 biscuits or one small cup boiled chickpea or channa or air popped popcorns. It is better to go for biscuits without much sugar and fat.
7:30 pm- This is your dinner time. Start your dinner also with a small plate of salad. You can have one whole wheat chappati with one cup of vegetables. Avoid eating pulses like rajma or channa at night.
8:30 pm- You can again have any one fruit of your choice.
Weigh yourself again at the end of the first week. You will see that you have lost weight between 1-2 kg. The weight loss will be maximum in the first week as the body loses its water weight and bloating is reduced.
8:00 am- Take 2 glasses of tulsi leaf water. Soak tulsi leaves in 2 glasses of water overnight and consume the water next morning. You can eat 5 soaked almonds with skin and one peppercorn.
9:00 am- It is breakfast time and you can eat one brown bread toast with low fat butter or hung curd or salad and chutney.
11:30 am- Eat any low carb fruit as a snack between your breakfast and lunch.
1:30 pm – Start your lunch with one plate of salad. Your meal for this week will be sandwich with paneer filling or egg white filling according to your wish.
4:30 pm- You can have one cup of low fat milk or tea with 2 biscuits.
7:30 pm- Start your dinner with one plate of salad. You can have one whole wheat flour chapatti with one cup of vegetables. You can take rajma or channa this week instead of vegetables.
8:30 pm- Eat one fruit of your choice
At the end of the second week again weigh yourself to make sure that you are losing weight through the diet plan.
8:00 am- Drink 2 glasses of methi seeds water along with 5 soaked almonds and one peppercorn.
9:00 am – Take one glass low fat milk and a fruit for your breakfast.
11.30 am- One fruit of your wish as a snack in between meals.
1:30 pm- Eat one chappati with one small cup of vegetables
4:30 pm- You can have one cup of milk or tea with two biscuits or one bowl of boiled channa or one bowl of popcorn.
7:30 pm- You can have 3 pieces of steamed or roasted chicken or fish and salads if you are a non-vegetarian. If you are a vegetarian you can have one bowl of dal along with one cup of curd and salad or you can have one bowl of vegetables along with one bowl of curd and salad.
8:30 pm – Any one fruit
Again at the end of week three weigh yourself and find out how many kilos you have reduced.
8:00 am- Start your day with 2 glasses of methi water and five soaked almonds and one peppercorn.
9:00 am- You can take one glass of cold coffee and brown bread and low fat butter toast.
11:30 am- Eat one fruit of your choice.
1:30 pm- You have more options for your lunch this week. You can try them alternatively
1. Take one bowl of sprouts and one bowl of fruits
2. Eat two bowls of vegetables or salads
3. Take one cup of dal and one bread toast
4. One bowl of vegetables and bread toast
5. One bowl of vegetable gravy and quarter plate rice.
4:30 pm- Drink 1 cup of low fat milk or tea with 2 biscuits or popcorn or boiled chickpeas.
7:30 pm – Eat one chapatti and one bowl of vegetable
8:30 pm- One fruit of your choice
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