Name: Confidential Dae:15.10.

19

DIET CHART FOR WEIGHT LOSS

Specific Condition: Obesity Grade I

Food Habit: Ovo – Vegetarian
Meal and Meal Time Menu and Recommended Quantities

Early Morning / 7:00 a.m.  10ml NONI FRUIT pulp

 LIPOTROPIC 1 CAP

 2SCOOP ISOLATE WHEY WITH 1½ CUP OATS

9:00 a.m. / Pre workout  1 CLA,BCAA CAPLATES 4

 Gym
9:00 – 10:00 a.m  Carry BCAA water during gym

Breakfast / 10:30a.m.
 1 Cup (200 ml) Skim Milk without sugar (Use Cow’s milk
after boiling and removing cream)

+ Choose any ONE option from below:

Option 1:
 1 ½ cup steamed moong with chopped vegetables

Option 2:
 1 ½ cup cooked desi chana ith chopped vegetables

Option 3:
 2 Cups (400 ml) Cooked veg Masala Oats

Option 4:
 2 Cups (400 ml) Cooked veg upma

Option 5:
 2 mediumsize vegetable OR low fat paneer stuffed
parathas (use multi grain flour – no potatoes)

Option 6:
 2 Cups (400 ml) Cooked veg vermecelli

Option 7:
 1 Cup (200 ml) Wheat Flakes / K special / High Fiber
Museli

Option 8:
  2 ½ BOWL PAPAYA WITH STRAWBERRYS

Option 9:
 2 ½ Tbsp Oats as porridge

Option 10:
 3 medium size Theplas

Use 1 tsp oil if required for cooking breakfast

Eating breakfast is a must – combine high energy foods like carbs (bread, poha, upma, idli
etc.) with fibres (veggies) and proteins (milk, beans, eggs etc.) for sustainable energy and
alertness to kick start your day
Without eating breakfast, you’re more vulnerable to cravings and less likely to eat healthy
food throughout the day

Mid Morning Filler / 11:30

a.m.  6 Almonds + 2 Walnuts(Ref -Go Nuts)
 No dry fruits like dates / figs etc.

Have 1 scoop of Isabghol powder mixed in 1 ½ glass water 20 – 30 min before lunch

Lunch / 1:30 p.m. (use lemon size ball of whole wheat flour for making chapatis,
No chapatis theplas, stuff parathas etc.)

 1 cup raw vegetable salad

 + 1 ½ Cup cooked brown rice
 + 1 Cup 200 ml) Cooked Vegetables (Have green
leafy vegetables once a day - avoid potato, arvi, yam,
raw banana)
 + 1 Cup (200 ml) Cooked Dal (can have any pulses
like tuhar, moong, chana, urd, rajma, chawli etc-
have pulses with husk, sprouted pulses are more
nutritious)

 Use 1 tsp oil for cooking vegetables and 1 tsp for dal
seasoning

Notes:
Make your lunch a complete meal by adding dal, vegetables & chapatti. Use dark

Notes:
 Make your lunch a complete meal by adding dal, vegetables & chapatti. Use dark
 coloured vegetables like green, red, yellow to get a variety of nutrients, use green
leafy vegetables at least 2 -3 times a week.

 #Vegetables & Fruits wash: Take clean water in a big vessel and add ½ cup white
vinegar in it mix well and soak vegetables / fruits in it for about 15 minutes, remove
and rinse well in plain water, let them dry and store in refrigerator.

Mid Day Filler / 3:30 p.m.

 1 Glass Buttermilk (use 100 ml skim curd to make
buttermilk- avoid adding salt in it or use a pinch of
black salt)

Avoid having unhealthy foods at this time like fried items, maida products, cream biscuits,
soft drinks etc

Choose any ONE option from below:

Evening Filler / 5:00 p.m.
 ½ Cup roasted chana moong jor mix
 1 khakra
 3/4th cup roasted makhanas
 ½ Cup Trail mix
 2 Threptin biscuits

(Ref - Low calorie fillers)

 6 Egg whites (in any form – boiled / omelette / bhurji

Dinner / 9:00 p.m. etc.)
 OR 2 MULTIGRAIN CHAPPATI WITH MIX
VEGITABLE SABJI
 + 2 Cups (400 ml) Saute vegetables / soup / raw
vegetable salad
 2SCOOPS CASSINE PROTIEN at BED TIME
 No carbs

 Use 1 ½ tsp oil for cooking vegetables

 1 Cup Green Tea OR Warm water after dinner

Dinner should be the lightest meal of the day, avoid fatty & fried foods, have less carbs and
more proteins

Water:
 Have at least 4.5 litres of water per day; including one litre lemon water (add juice of half lemon in 1 litre water –
no salt or sugar).

Supplements:
 Have one multivitamin (Complex Forte) every day after breakfast.
Exercise:
 Continue doing exercise at gym.

Sun Exposure:
 Sit in morning sunlight (before 11:00 a.m.) for 10 minutes and give exposure to face, hands, back and legs at least
3 -4 times a week.

IMPORTANT INSTRUCTIONS: (Please read carefully)

1. You should not skip any meal.

2. Stick to the recommended timings and quantities of food, as over eating of even the right kind of food will
hamper weight loss.
3. You are allowed to have about three tea spoons of oil in a day. You should 1 tsp of ghee (preferably homemade).
Never go oil free.
4. Reduce the consumption of salt to about 1 tsp/ day. Try to avoid salt where not necessary as in curd, buttermilk
vegetable juices, salads etc.
5. Avoid adding sugar in dals, vegetables, curd etc. You can use 1 - 2 tsps of sugar in a day, which can be used in
tea, coffee or sweet preparations if any. If required use natural sugar substitutes like splenda, stevia or sugar free
natura. Do not use more than 4 tablets of sugar free natura in a day.
6. To curb the sweet craving, go for a piece of fruit, dried fruits (like dates, figs, apricots, raisins) or a piece of dark
chocolate instead of sweets and chocolates.
7. You must drink a glass of fresh vegetable juice every day.
8. Have 2 -3 cups of green tea in a day. Best time to have green tea is after your major meals like after breakfast,
lunch and dinner. It is good to have it hot; otherwise you can have it cold too.
9. Never miss your skim milk and milk products like low fat curd, homemade paneer and buttermilk. Do not eat
outside paneer.
Do not use full cream milk opt for Slim n Trim, Britania Slimz & Nestle Slim milk are also good. If you are using Amul

1. taza or cow’s milk boil it at night & keep it in the refrigerator and remove cream in the morning, boil one more
time remove cream and then use it. You can use Amul lite curd.
2. You should not feel hungry in between the meals if you feel hungry please maintain the proper timing and
quantity of the meals as recommended to you.
3. Do not have any outside meal for the first week as your body is becoming used to with a new diet pattern
and exercise routine.
4. Healthy Eating Out options will be given to you after one week.
5. Exercise is very important, without exercise you may get result initially but to reduce weight and to maintain
reduced weight following a regular exercise and diet routine is a must.
6. You should have at least 7 to 8 hours of sleep in a day. Your body needs proper rest and a sound sleep for good
weight loss result.
7. Taking vitamin & mineral supplements is important as these nutrients are lost while preparing, cooking and
storing foods.
8. It is important to follow the cycle of SUN, as our body is most active in the morning and become sluggish in the
evening. So our activities, exercise and food intake should ideally be in tune with the sun.
 TRAINING PROGRAM
Guidelines:

 Weeks 1 to 5
 Main Exercises: 4 Sets, 8-12 reps, 60 seconds rest per set
o Exercises in RED indicate a Super Set
o Finishers in BLUE indicate a Giant Set of 50 reps
 Weeks 6 to 12
 Main Exercises: 5 Sets, 6-10 reps, 90 seconds rest per set
o Exercises in RED indicate a Super Set
o Finishers in BLUE indicate a Giant Set of 30 reps
 Abs and Cardio are provided for a healthy maintenance
MONDAY: CHEST AND TRICEPS
TUESDAY: BACK AND ABS
 WEDNESDAY:–R
“DEDICATION HAS NO
LIMITATIONS”
THURSDAY: LEGS AND ABS
FRIDAY: SHOULDERS AND BICEPS
 CARDIO PROGRAM
MONDAY AFTER TRAINING: HIIT SESSION