Wednesday, December 4, 2013

Diet Plans

Fighting Fat since 1988

A few of you have asked what diet I am following I have certainly lost a few kgs and so has the hubby, the only reason I haven't lost a lot is that we always have some wedding or the other to go to, and who can resist yummy wedding food....

However, my diet is at the moment disrupted, my exams are coming up and I eat a LOT when I am stressed so I guess I will follow plans strictly in January.


A little note : The diet plan was advised to me by a friend who is a nutritionist, please note it was made according to my body type, its not 'harmful' or anything but results might vary! Oh and also I am a eggitarian so the diet plan is accordingly.

Day 1 & 2

Breakfast:  1 veg. sandwich made out of whole wheat bread, with milk/coffee/tea

Mid Morning: Fruits


Lunch: 2 roti (Make dough with wheat bran50% + wheat flour50%) + vegs(1-2). + salad + curd / raita (no bhondhi) ½ katori

Evening : tea/coffee/lemon water( no sugar) + 1-2 bis. (monacco/ cream cracker/digestive marie)

Dinner (before 8): 1-2 roti (bran 50% + wheat50%) +veg(1-2). +salad.


Day 3

Breakfast: 1- 2 besan cheela, with milk/tea/coffee

Mid Morning: Fruits

Lunch: 1-2 missi roti (Make dough with besan+ bran+ atta, equal quantities)   + vegs(1-2). + salad + curd/ raita (no bhondhi)1/2 katori

Evening: dhokla, (squeezed, 2 pieces) or roasted channa (half katori) + Tea/Coffee

Dinner: 1 missi roti or 1-2 besan cheela +veg(1-2).+salad


Day 4

Breakfast:  1 veg. sandwich made out of whole wheat bread, with milk/coffee/tea

Mid Morning: Fruits

Lunch: 2 roti (Make dough with wheat bran50% + wheat flour50%) + vegs(1-2). + salad + curd / raita (no bhondhi) ½ katori

Evening : tea/coffee/lemon water( no sugar) + 1-2 bis. (monacco/ cream cracker/digestive marie)

Dinner (before 8): 1-2 roti (bran 50% + wheat50%) +veg(1-2). +salad.



Day 5

Breakfast:  tea/coffee + 1 besan cheela or 2 egg whites.

Mid Morning: :fruits

Lunch: paneer (100 gms ,made of skimmed milk, any preparation) +veg(1). + salad 

Evening: tea + roasted chana ½ katori

Dinner :  paneer tikka (made of skimmed milk, any preparation 150 gms) + vegs. +salad



Day 6

Breakfast:  1 veg. sandwich made out of whole wheat bread, with milk/coffee/tea

Mid Morning: Fruits

Lunch: 2 roti (Make dough with wheat bran50% + wheat flour50%) + vegs(1-2). + salad + curd / raita (no bhondhi) ½ katori

Evening : tea/coffee/lemon water( no sugar) + 1-2 bis. (monacco/ cream cracker/digestive marie)

Dinner (before 8): 1-2 roti (bran 50% + wheat50%) +veg(1-2). +salad.



Day 7

Breakfast: milk/ cold coffee/ lassi +1 - 2 moong dal cheelas

Mid Morning: Fruits

Lunch: 2 bran roti + veg + salad + moong dal cooked 1 katori.

Evening : tea/coffee + roasted chanas ½ katori

Dinner: moong dal cooked 1 katori +veg +salad.



Day 8

Breakfast: - 1 pair toast and coffee/tea

Mid Morning: Fruit

Lunch: 2 stuffed roti,  stuffing can be of gobhi or radish or onion and curd.

Evening tea: - tea+ 1stuffed roti

Dinner: - fruits and milk


Day 9
Breakfast: 1- 2 besan cheela, with milk/tea/coffee

Mid Morning: Fruits

Lunch: 1-2 missi roti (Make dough with besan+ bran+ atta, equal quantities)   + vegs(1-2). + salad + curd/ raita (no bhondhi)1/2 katori

Evening: dhokla, (squeezed, 2 pieces) or roasted channa (half katori) + Tea/Coffee

Dinner: 1 missi roti or 1-2 besan cheela +veg(1-2).+salad


Day 10

Breakfast:  1 veg. sandwich made out of whole wheat bread, with milk/coffee/tea

Mid Morning: Fruits

Lunch: 2 roti (Make dough with wheat bran50% + wheat flour50%) + vegs(1-2). + salad + curd / raita (no bhondhi) ½ katori

Evening : tea/coffee/lemon water( no sugar) + 1-2 bis. (monacco/ cream cracker/digestive marie)

Dinner (before 8): 1-2 roti (bran 50% + wheat50%) +veg(1-2). +salad.



Day 11

Breakfast: veg poha+tea/milk

Mid Morning: fruits

Lunch:1-2 bran roti + veg+curd

Evening Tea: herbal tea/Green Tea

Dinner: veg sandwich+salad


Day 12

Breakfast: veg sandwich+tea/milk

Mid Morning: fruits

Lunch: yellow moong dal +1 bran roti+veg

Evening tea: herbal tea

Dinner: apple+milk


Day 13

Breakfast: 1-2 toast +tea/milk

Mid Morning: fruits

Lunch:1-2 missi roti+veg+salad

Evening tea: herbal tea

Dinner: paneer+veg+salad


Day 14

Breakfast: potato sandwich/stuffed roti+ tea /milk + fruit

Lunch: kalachanas + 1 bran roti+ veg + salad

Evening: tea + veg sandwich

Dinner: 1-2 toast+milk


Day 15

Breakfast: fruit + milk + 1 veg sandwich

Lunch: 2 roti(bran 50% + atta 50%) + veg + salad

Evening: tea + 2 biscuits

Dinner: 1 roti( bran 50% + atta 50%) + veg + salad



Day 16

Breakfast: fruit + milk + 1 veg sandwich

Lunch: 1-2 bran roti+paneer + veg + salad

Evening: tea + 2 biscuits

Dinner: paneer + veg + salad


Day 17

Breakfast: fruit + milk + 1 veg sandwich

Lunch: 2 roti(bran 50% + atta 50%) + veg + salad

Evening: tea + 2 biscuits

Dinner: 1 roti( bran 50% + atta 50%) + veg + salad


Day 18

Breakfast: veg poha + tea /milk

Mid Morning:  fruit

Lunch: yellow moong dal khichdi + veg + salad + curd 1/2 katori

Evening: tea+ 2 biscuits

Dinner:  muesli with milk


Day 19

Breafast:  veg sandwich + tea /milk + fruit

Lunch: veg dalia+curd+ veg + salad

Evening: tea + veg sandwich

Dinner: 1-2 toast+milk



Day 20
Breakfast: fruit + milk + 1 veg sandwich

Lunch: 2 roti(bran 50% + atta 50%) + veg + salad

Evening: tea + 2 biscuits

Dinner: 1 roti( bran 50% + atta 50%) + veg + salad



Day 21

Breakfast: 1 -2 besan cheela+ tea/milk

Mid Morning: fruits

Lunch: paneer+ veg + salad

Evening Tea: herbal tea

Dinner: veg sandwich + milk


Day 22

Breakfast: sprouts sandwich + tea/milk

Mid Morning: fruits

Lunch: 1-2 bran roti+ yellow moong dal +curd

Evening Tea: herbal tea

Dinner: fruits+milk



Day 23

Breakfast: 1-2 stuffed roti+veg+salad

Mid Morning: fruits

Lunch: rice pulao+curd+salad
Evening Tea: herbal tea

Dinner: milk dalia +fruits


Day 24
Breakfast: fruit + milk + 1 veg sandwich

Lunch: 2 roti(bran 50% + atta 50%) + veg + salad

Evening: tea + 2 biscuits

Dinner: 1-2 roti( bran 50% + atta 50%) + veg + salad


Day 25

Breakfast:1-2 stuffed roti + tea/milk

Mid Morning: fruits

Lunch: 1-2 soya roti(50% soya+50% normal atta)+veg salad

Evening: herbal tea+1-2bisc

Dinner: veg sandwich + salad


Day 26

Breakfast: veg sandwich/stuffed roti + tea/milk

Mid Morning: fruits

Lunch: 1-2 missi roti + veg + salad+ curd

Evening: herbal tea+1-2 bisc

Dinner: milk + fruits


Day 27

Breakfast: veg sandwich/stuffed roti + tea/milk

Mid Morning: fruits

Lunch: 1-2 bran roti + veg + salad+ curd

Evening: herbal tea

Dinner: 1 bran roti+veg+salad


Day 28

Breakfast: 1 veg sandwich  + tea/coffee/milk 200 ml + fruits

Lunch: kalachanas+veg+salad

Evening: tea + 2 biscuits

Dinner: 2 stuffed roti + veg + salad


Day 29

Breakfast: veg poha  + tea/coffee/milk 200 ml /chaas

Mid Morning: fruits

Lunch: brown rice + veg+curd

Evening: tea + 2 biscuits

Dinner: 1-2 toasts+milk



Day 30

Breakfast: 1-2 besan cheela + tea/coffee/milk 200 ml + fruits

Lunch: 1-2 soya roti (50%soya+50% normal atta)+ veg + salad + curd

Evening: tea + murmura chaat

Dinner:  1-2 besan cheela + veg + salad


Day 31

Breakfast: veg sandwich  + tea/coffee + fruits

Lunch: 2 bran roti + veg + salad

Evening: tea + 1-2 toast/1-2 biscs

Dinner:  1-2  bran roti + veg + salad


There, you are sorted for a month now!





TIPS!

1. Have your dinner before 8! preferably by 7:30pm.

2. If incase you have a party to go to and have had your dinner out, the next day for dinner have either sweet dalia or muesli  (No salt!)

3. Have 5 badaam and 1 walnut per day, I used to take them mid meal so I wont feel hungry. 

4. No curd at night!

5. If you want to have Soup, have homemade clear soup in lunch!

6. If you have a craving to eat out, have subway veggie sandwich with no mayonnaise.

7. Get a Digital weighing machine and monitor your weight everyday before you eat anything. Make a weight diary.

8. Write down your weight next to the diet you followed the day before, so by the end you will know what works for you and what doesn't.

9. You will loose more weight when you start but after a while the lose will be in grams, be patient! the over all weight loss will be after a month quite a lot.

10. It goes without saying that some physical exercise is always better to help your weight loss. I strongly recommend yoga or at least a 30min walk.

The diet plan as mentioned before is according to my body type, I was 81kg when I started this plan and reached 65 by the end of 3 months. So if you are already below that weight category I dunno if the diet will suit you, try and see. Do mention below if the diet worked for you, so others can gain from your experience! If you are shy then you can comment as anonymous !


Need words of encouragement, too worried about how you look : http://www.crazyindianwedding.com/2013/05/to-my-chubbier-friends.html

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