Diet Chart

This diet chart was given to me by a dietician and it really helped me to shed my excess weight to a good extent. You can try this chart at your own risk 🙂

On waking

1-2 glasses of lukewarm water(with jeera,saunf,honey,lemon)

Breakfast (8.00 – 8.30 AM)

1 cup tea + ½ tsp sugar [skimmed milk]

+ 2-3 Idlis / 2 plain dosas[non-stick pan] + 1 cup sambar

No coconut chutney

[or] Sprouts ¾ + salad

[or] 1 veg sandwich made of 2 slices brown bread [no butter, cheese, jam, potato]

[or] Porridge – Ragi/ white oats

[or] Corn flakes/ wheat flakes + 1 cup skimmed milk

[or] Poha/upma/dalia + veg [ 1:3 proportion]

Brunch (10.30 AM)

1 fruit [ avoid banana, chikoo, custard apple, pineapple,grapes,mango,jackfruit]

No fruit juice

Fruits to eat: Apple, peaches, pears, oranges, sweet lime, papaya, watermelon, guava.

Lunch(1.00 PM)

1 bowl home made veg soup/rasam/2 glasses of buttermilk

+ 1 bowl salad

+ 2 chapattis without oil/ghee or 1 cup rice or 1- 1½ plain tandoori roti

+ 1 cup dhal/sprouts without coconut

+ 2cups veg (1 cup green leafy veg(dry) + 1 cup other veg)

[avoid potato, sweet potato, jam, beetroot]

+ 1 cup skimmed curd.

Snacks(5.00 PM)

1 cup tea + ½ tsp sugar [skimmed milk]

+ puffed rice + salad/ 2 marie biscuits/1 cup salad/ 1 cup popcorn

Dinner(8.00 PM)

Dinner same as lunch [ Avoid Rice]

Note:

Drink at least 12-15 glasses of water per day

Sugar/oil – 2 tsp each day

Avoid sweets, fried, aerated drink, canned food, processed food, coconut, ground nut

Brisk walk – 1 hr per day