Name - Sradha

BMR :- 1350
Weight-68 kgs (Overall Well being)
Health Issues: lactose intolrace

DRINK GLASS

Intermittent Fasting for atleast 12 hours. Have your first meal in the noon. During your

Food Item
Upon Waking up
Hot water
Pre Workout: Have a strong black coffee
Post Workout= Whey + 100ml Milk
snack eggs
Breakfast
Whole egg
ghee/Butter/Coconut oil
Lunch
chicken breast
ghee/Butter/Coconut oil
oats

Dinner (45mins post workout)

soya chunks
rice unchooked
ghee/Butter/Coconut oil

Total Macros
If you feel hungry any time of the day, eat cheese /paneer, Green veggies

*The above mentioned values are approximate and may differ based on the food quality and brand
Herbs and spices you may use: turmeric, cinnamon, ginger, garlic , dill, parsley leaves, chili flakes, pa
*Water needs to be minumim 6-8 liters a day
Drinks: black coffee / black tea / herbal tea / diet drinks / water. Sugar or sugary drinks/milkshakes et
Green vegetables: basically anything green, broccoli, green beans, asparagus, bell peppers, cucumbe
Herbs and spices you may use: turmeric, cinnamon, ginger, garlic , dill, parsley leaves, chili flakes, pa
*Water needs to be minumim 6-8 liters a day
Drinks: black coffee / black tea / herbal tea / diet drinks / water. Sugar or sugary drinks/milkshakes et
Green vegetables: basically anything green, broccoli, green beans, asparagus, bell peppers, cucumbe
 FOLLOW EXACTLY WHAT IS MENTIONED BELOW WITH THE EXAC

IN FIRST WEEK NO NEED TO FOLLOW A 12 HOUR FAST IN MORNING AS YOU ARE JUST G
YOU MIGHT FEEL NAUSEA OR HEADACHES AND MIGHT NOT FEEL LIKE EATING ANYTHING
REPLENISH YOUR SODIUM LEVELS. DO NOT GIVE UP. YOUR BODY IS JUST MAKING A SWI

DRINK GLASS OF WATER BEFORE EVERY MEAL (6 to 7 LITERS WATER IN THE WHOLE DAY)

in the noon. During your fasting you can follow your morning ritual ie. Hot water and the recomme
water.

Quantity Fats(gms) Carbs(gms) Protien(gmsCalories

3 13 1 17 189
0
3 13 1 17 189
10ml 10 0 0 90

180 0 2 25 190
10ml 10 0 0 86
40gm 3 27 5 150
0

50gm 0 17 26
80 1 62 6
10ml 10 0 0
0
0 0
60 110 96 1364

the food quality and brand

arsley leaves, chili flakes, paprika, cayenne pepper, coriander, cumin, basil, rosemary, oregano, thyme, cardom

r sugary drinks/milkshakes etc.

ragus, bell peppers, cucumber salads - you can add vegetables to any meal
arsley leaves, chili flakes, paprika, cayenne pepper, coriander, cumin, basil, rosemary, oregano, thyme, cardom

r sugary drinks/milkshakes etc.

ragus, bell peppers, cucumber salads - you can add vegetables to any meal
IS MENTIONED BELOW WITH THE EXACT QUANTITY. NO SUGAR, NO FRUITS ALLOWED, NO MILK

FAST IN MORNING AS YOU ARE JUST GETTING USE TO THE DIET. YOU CAN START HAVING YOUR MEALS EARLY.
MIGHT NOT FEEL LIKE EATING ANYTHING IN THE FIRST WEEK. PLEASE HAVE 2-3 GLASSES OF SALT WATER TO
UP. YOUR BODY IS JUST MAKING A SWITCH. DO NOT PANIC.

ERS WATER IN THE WHOLE DAY)

tual ie. Hot water and the recommened tablets. Other than this you can have black coffee. Drink lot

Additional Instructions

1 multivitamin (any) + 2 fish oil capsules(1000mg) after breakfast with glass of water

1 tablespoon of isabgol after meal with a glass of water

Add Apple cider Vinegar 1 spoon in a glass of water (have it after meal or any time of the day

1 tablespoon of isabgol after meal with a glass of water

If you feel hungry any time of the day, eat cheese /paneer, Green veggies

sil, rosemary, oregano, thyme, cardomoms, nettle leaf, phennel seeds, psyllium, bay leaf, fenugreek.

eal
 Instructions

1. Workout timings if changed: Doesnt matter what time of the day, pre workout black
coffee and post workout whey is a must.
2. Fasting time calculated from the last meal of the previous day to the first meal on
the next day. 3. In the first
week, no need to fast for 12 hours. If feeling weak you can start your meals early.
4. You can mix and match your meals for
your flexibility and taste. But you need to finish everything by end of the day. (do not
change the pre and post workout meals and no carbs in morning)
5. Carry cheese cube in your bag for travel hunger pangs. You
can have green tea, black coffee or salty lemon water, curd or butermilk when
outside. (without sugar) Any
6. Have a gap of 1 hour between your post workout shake and next meal.
7. If you feel any
discomfort, please keep me informed. 8. No other food groups to be
included without my permission.
9. This being a low carbs diet, you might feel nausea, fatigue. But dont worry your
body is making a shift for surviving on low carbs.
10. I am here to answer any of your questions but please
follow the timings mentioned in the disclaimer and yes I can sometimes take time to
get back to your questions if I feel they dont immediately affect your diet.
11. If you feel like giving up
"DONT". Contact me immediately. We are in this together and we will acheive our
targeted goals. 12. Drink 6-8 liters of water.
NO COMPROMISE. Keep a 1 liter bottle and count it at the end of the day.
13. Take isabgol 10 gm daily with water or however you like
(For digestion and to avoid constipation) 14.
Check with me every week with your progress. 15. You can
workout even during periods. No issues apart from the staining. If you get back ache,
then avoid back straining exercises. Please take iron folate and calcium during
periods 16.NO CHEAT MEALS WITHOUT MY PERMISSION.
17. You can have one Quest Bar in emergencies and carry it
while traveling (high protein, low carbs bars - you can buy them on Amazon)