Tone your Body

   DIET -   HIGH PROTIEN  DIET LOW FAT DIET

   Recommended Energy – 2400kcal/day.

    Carbohydrate –      2400 X 60% =       1440 / 4 = 360gm./day

     Protein -                2400 X 20% =       480/ 4 = 120gm/ day

     Fat (Cook oil)  -      2400 X 20% =       480/9 = 50gm/ml 

Some core Advices .

  1. Use   3 tsf cooking oil + 2 tsf ghee or butter.Add ghee on rice /rice products & Butter on wheat products . Do Not take refined atta /maida .
  2.  Deep sleep min 8 hours.
  3. In Lunch try to eat Khichdi 3 days, added with eggs1 +1 at night
  4. No stress at all.
  5. Timely fooding on every 2 hours ,No meal skippings, 3 main meals B.F,Lunch,Dinner.
  6. Try to consume good quality foods based on high calorie in every snack.
  7. Take Protinex as supplement in B.F as well as Bed time within Lukewarm/Milk.
  8. You can consume sweets but max 2 pcs based on plain quality Chana, not too much refined sugar based sweets or high ghee/butter based.
  9. No back dated.old ,challan based foods mainly vegetales, fruits, fishes.
  10. No processd foods
  11. No or almost less/negligible smoking & alcochol , (although medically prohibited).some times red wine better for cardiac health.
  12. If interested then go with protein supplemen as mentioned in Diet.

 

Meal Schedule in a Day (Tentative )

Early Morning  6 am

300ml fresh water + ¼ lemon juice + 1 tsp Honey.

Start Yoga/Boy Poses plan. Eat 50gm Sprouts duly soaked at last night.

Break Fast  7 am (Anyone option) –

1) 2 pcs. Chapathi /Roti  + 50gm rice + mix vegetables ,150ml milk.

2) 3 pcs Brown Breads + 1 chena sweet+ 1 egg + 50gm Curd 15 mins later milk.

3) 4 pcs Momo preferably veg with soup / 1 Pc quality Dosha/

4Oatmealss /Porridge/ Dalia 100gm (pl.note all time you can add 1 egg,1 sweet, 150 milk/chana)

5.Dahi Chura + 1 sweet+ 1 Banana

Pl.add 2 scoops Protinex  OR Ensure whey - with your milk/Lukewarm water

10. 30 am 

2 Pcs whole Fruits – 1 citrus +1 other type / sometimes Salad/ Soup

Lunch – 12 noon

80 Gm Rice + 4 pcs.roti or 120gm Total- Basmati Rice + 1 serving mix vegetables + 1 Bowl Dal (any) + 1 serving soft low oil vegetables + 50 gm sour curd .if non-vegetarian then can add 1 pc.fish 3-4 days & 2-3 days chicken

In case of vegetarian, you can eat Paneer/ Cheese/ Chana/Yogurts/

Mid Afternoon – 3 pm     

Fruits, Salad either by whole or dressings.

6pm

Low-calorie snacks (pick from Breakfast meals) + Green Tea

Dinner – 9.30pm

50-gm Basmati Rice + 3 pcs. Roti + 2 servings of vegetables (1 plain mix & another sprout mixing )  + 1 serving of paneer/chana/ card (do not repeat from other meals). Alternate if nonveg foods like Lunch   

Bed Time – 10pm– 

Supplement  (Protinex/Ensure) 2 scoops with milk 150ml or lukewarm water.

Please note: This diet plan may be applicable for 45 days under observation & can be changed anytime in case of emergent requirement.

Thanks & feel free to ask if any doubt.

 

 

 

(Disclaimer: Result may vary from person to person)