Tips for weight loss

Daily Food Habits

Take a glass of lemon water preferrably no salt and sweet at around 7:30 AM.

With a gap of 1 hour you can have break fast at around 8:30 AM. You can take any of the following.
• 3 Idly with cup sambar
• 2 or 3 Dosas(home made) with cup sambar
• Corn flakes or Oats with Skimmed/Toned milk
• 3 or 4 Brown bread slices with tomato and onion for taste
• 2 or 3 chapathi

After taking the break fast at around 11 AM take vegetable salad or fruit salad.

At 1:30 AM take lunch. Lunch can be any of the following:
• 3 Chapathi with sabji and dal
• Rice with Curry, Dal, Curd.
Take a glass of butter milk. Better not to add salt or sugar.
Note: Don’t take both Rice and Chapathi. Instead take either chapathi or rice.

At 4:30PM take tea and Marie biscuits.

At 6:30 PM take a bowl of vegetable salad or fruit salad.

At 8:30 PM take dinner. Dinner should be very light.
• 2 chapathi with sabji or dal and a glass of fruit juice or butter milk.

Avoid eating rice for dinner.

Dos

Cereals: Rice, wheat, ragi, barley, oats, flakes
Milk products: skim/toned milk, thin curd, butter milk.
Fruits: Apple, orange, guava, papaya, sweet lime, water melon, pomegranate, mosambi, Amla, strawberry, black grapes.
Vegetables: Brinjal, cauliflower, ladiesfinger, beans, capsicum, cabbage, cucumber, green leafy vegetables.
Fats and Oils: Oil 2-3 tsp/day vegetable oil, sunflower oil
Sugar: 2-3 tsp/day
Other items: Brown bread, Marie, diet rusk, Bhel, salt biscuit, Egg white.
Drink 4 to 5 litres of water per day.

Donts

Cereals: Maida products, Noodles, Pasta, White bread, vermicelli
Pulses: white channa, rajma,
Milk products: cream , full cream milk, cheese, khova
Fruits: Banana, Mango, chikkoo, lichi, dry fruits, green grapes.
Vegetables: Potato, sweet potato, beetroot, boiled carrot, palak, mushrooms
Fats and Oils: coconut oil, butter, vanaspathy, ghee, coconut, groundnut, fried items.
Other items: jaggery, honey, sugarcane juice, bakery products, chocolates, icecream, fast foods.

Note

Don’t avoid breakfast or lunch or dinner. If you avoid one of that then you will take lot of food for the next session.

I know its difficult to follow this diet through out the life, because we will be having parties, functions etc., You can go to party and have the junky food. But you should compensate the same in the next 1 or 2days.

I am not a nutritionist or doctor, all the above diet is written by searching various books, magazines and sites. I followed the same and got very good results.

All the Best