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Foods that are low in nutritional value and have too many calories can pose serious health problems, including weight gain, cardiovascular problems and diabetes. It is important to stick to a healthy diet and a strict routine.
- Instead of starchy foods, choose wholegrain variants which contain more fibre, and keep you feeling full.
- Feel like snacking in the middle of the day? Stock up on nuts and seeds or citrus fruits that are known to cure fatigue and stimulate alertness.
- To keep your energy up and your metabolism on overdrive, eat breakfast and smaller meals throughout the day, rather than 3 big meals.
- Have sufficient liquids throughout the day to avoid dehydration.
- Avoid processed or packaged foods that contain too much sugar. Excess sugar has been linked to energy spikes followed by a crash, while too much salt can lead to high blood pressure and an increased risk of strokes and heart disease.
Food Items To Limit
- Avoid candy, soda,& sugar, white rice, white pasta, white bread, sweet syrup, breakfast cereal, desserts, and pastries that contain simple carbohydrates.
- Avoid margarine, butter, eggs,& milk, cheese, and red meat are high in saturated fat.
- Avoid eating red meat as it contains high levels of saturated fat that shoot up the cholesterol levels in the blood.
- Avoid eating fried foods such as fried chicken, deep-fried foods, and potato fries.
- Avoid alcohol
- Avoid aerated and artificially sweetened drinks.
Diet Chart
| Sunday | |
| Breakfast (8:00-8:30AM) | Aloo Paratha (2) + Raita (1 cup) |
| Mid-Meal (11:00-11:30 AM) | Fruit Salad (1 cup) + Tender Coconut Water (1 glass) |
| Lunch (2:00-2:30PM) | 1 cup moong dal + 1 cup bhindi + 2 chapatti + salad |
| Evening (4:00-4:30 PM) | Tea/ Coffee (1 cup) + Boiled Chana Chat (1 cup) |
| Dinner (8:00-8:30 PM) | Chapati (2) + Jeera Aloo (1 cup) |
| Monday | |
| Breakfast (8:00-8:30AM) | Chapati (2) + Daal (1 cup) |
| Lunch (2:00-2:30 PM) | Fruit Salad (1 cup) + Tender Coconut Water (1 glass) |
| Lunch (2:00-2:30PM) | 1 cup rajma + 1 cup gobhi aloo + 1 cup cucumber raita + 1 cup rice + 1 chapatti + onion salad |
| Evening (4:00-4:30 PM) | Tea/ Coffee (1 cup) + Aloo Chat (1 cup) |
| Mid-Meal (11:00-11:30 AM) | Chapati (2) + Mix Veg. |
| Tuesday | |
| Breakfast (8:00-8:30AM) | Cheela (2) + Raita (1 cup) |
| Lunch (2:00-2:30 PM) | Fruit Salad (1 cup) + Tender Coconut Water (1 glass) |
| Lunch (2:00-2:30PM) | 1 cup chicken curry + 1 cup boiled rice + 2 chapatti + salad |
| Evening (4:00-4:30 PM) | Tea/ Coffee (1 cup) + Papri Chat (1 cup) |
| Mid-Meal (11:00-11:30 AM) | Chapati (2) + Fish Curry (1 cup) |
| Wednesday | |
| Breakfast (8:00-8:30AM) | Veg. Poha (1 cup) + Raita (1/2 cup) |
| Lunch (2:00-2:30 PM) | Fruit Salad (1 cup) + Tender Coconut Water (1 glass) |
| Evening (4:00-4:30 PM) | 1 cup white chana + palak paneer + 1 cup rice + 1 chapatti + salad |
| Dinner (8:00-8:30 PM) | Tea/ Coffee (1 cup) + Mur-mure Chat (1 cup) |
| Mid-Meal (11:00-11:30 AM) | Chapati (2) + Mustard Greens (1 cup) |
| Thursday | |
| Breakfast (8:00-8:30AM) | Aloo Paratha (2) + Raita (1 cup) |
| 1 cup soybean curry + 1 cup tinda vegetable + 2 chapatti + salad | Fruit Salad (1 cup) + Tender Coconut Water (1 glass) |
| Lunch (2:00-2:30 PM) | 1 cup soybean curry + 1 cup tienda vegetable + 2 chapatti + salad |
| Evening (4:00-4:30 PM) | Tea/ Coffee (1 cup) + Boiled Chana Chat (1 cup) |
| 1 cup soybean curry + 1 cup tienda vegetable + 2 chapatti + salad | Chapati (2) + Bottle Gourd Curry (1 cup) |
| Friday | |
| Breakfast (8:00-8:30AM) | Chapati (2) + Daal (1 cup) |
| Mid-Meal (11:00-11:30 AM) | Fruit Salad (1 cup) + Tender Coconut Water (1 glass) |
| Lunch (2:00-2:30 PM) | 1 cup fish curry + 1 cup boiled rice + 1 chapatti + 1 cup ghia raita + salad |
| Evening (4:00-4:30 PM) | Tea/ Coffee (1 cup) + Aloo Chat (1 cup) |
| Mid-Meal (11:00-11:30 AM) | Chapati (2) + Matar n Mushroom Curry (1 cup) |
| Saturday | |
| Breakfast (8:00-8:30AM) | Veg Upma (1 cup) + Raita (1/2 cup) |
| Mid-Meal (11:00-11:30AM) | Fruit Salad (1 cup) + Tender Coconut Water (1 glass) |
| Lunch (2:00-2:30 PM) | 1 cup chicken curry + 1 cup rice + salad |
| Evening (4:00-4:30 PM) | Tea/ Coffee (1 cup) + Papri Chat (1 cup) |
| Dinner (8:00-8:30 PM) | Chapati (2) + Kofta (1 cup) |
Do’s And Don’ts
Do’s:
- Eat Healthy Fat to Lose Weight
- Make Healthy Swaps
- Follow Smart Tips for Dining Out
- Eat 2-3 hours before going to sleep
Don’ts:
- Don’t starve yourself
- Don’t dehydrate yourself
- Don’t eat if you are not hungry
- Don’t eat too much-saturated fat