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 .
- 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 .
- Deep sleep min 8 hours.
- In Lunch try to eat Khichdi 3 days, added with eggs1 +1 at night
- No stress at all.
- Timely fooding on every 2 hours ,No meal skippings, 3 main meals B.F,Lunch,Dinner.
- Try to consume good quality foods based on high calorie in every snack.
- Take Protinex as supplement in B.F as well as Bed time within Lukewarm/Milk.
- 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.
- No back dated.old ,challan based foods mainly vegetales, fruits, fishes.
- No processd foods
- No or almost less/negligible smoking & alcochol , (although medically prohibited).some times red wine better for cardiac health.
- 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.
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)