Day 1 (1500 Calories)

Meals What To Eat

Early Morning (6:00 a.m.) 1 cup warm water with juice of half a lime and honey
Breakfast 3 millet idlis + 1 small bowl sambar or 2 egg whites + ½ a
(7:00 a.m.) small bowl of peanut and coconut chutney + 1 cup green tea
Mid Morning 1 medium apple or a small bowl of grapes
(10:00 a.m.)
Lunch 2 ragi balls + Vegetable curry + 1 cup rasam + 1 cup
(12:30-1:00 p.m.) buttermilk
Post-Lunch 1 cup green tea + 2 Marie biscuits
(3:30-4:00 p.m.)
Dinner (7:00 p.m.) 2 rotis + 1 medium bowl of vegetable curry + 1 cup spinach
daal + 1 small bowl of curd
Bed Time 1 cup warm milk with a pinch of turmeric
(10:00 p.m.)

Total Calories Consumed – 1489

Why This Works

Warm water with lime and honey kick starts your metabolism, maintains the internal pH, and
boosts your immunity. Millet idlis are super healthy, and peanut and coconut chutney will
provide your body with healthy fats and protein. Choose sambar or egg whites as a source of lean
protein, which will keep you active throughout the day. Green tea helps flush toxins out and
keeps your hunger pangs at bay. Apples or grapes are good sources of vitamins and minerals.
Ragi balls provide energy, calcium and fiber. Have any vegetable curry and a cup of rasam to
support your body functions. Buttermilk and curd strengthen the digestive system and immunity.
Marie biscuits, though not healthy, will help you relax with a cup of green tea. Avoid having
white or brown rice for dinner, and consume no more than two rotis. You can have one extra cup
of daal if you feel hungry. Drinking warm milk with turmeric will prevent you from snacking on
junk and help you sleep better.

You must also exercise along with eating healthy to shed the fat. Here’s your workout plan for
Day 1.

Day 1 Exercise Plan

 Warm-up – 10 mins
 Rope jumping – 3 sets of 50 reps
 Crunches – 2 sets of 15 reps
 Bicycle crunches – 2 sets of 15 reps
 Leg-up crunches – 2 sets of 15 reps
 Sit-ups – 2 sets of 15 reps
  Russian twist – 2 sets of 25 reps
 Flutter kicks – 2 sets of 30 reps
 Scissor legs – 2 sets of 15 reps
 Leg raises – 2 sets of 15 reps
 Brisk walk – 10 minutes
 Cool off by doing some stretching exercises

[ Read: Top 15 Core Strengthening Exercises ]

How You Will Feel By The End Of Day 1

By the end of Day 1, you will feel refreshed and active. Adhering to the diet plan will not be a
problem as you will be consuming healthier versions of familiar foods in adequate amounts. If
you exercise after a long time, you will experience body pain, and that is why you need to warm
up and cool off properly before and after exercising. Make sure you don’t overdo the exercises.
Check with your doctor to know if you are allowed to do vigorous cardio or weight training
before you start exercising.

Day 2 (1400 Calories)

Meals What To Eat

Early Morning (6:00 a.m.) 1 cup warm water with juice of half a lime and honey
Breakfast 2 medium rava dosas + tomato and onion chutney + 1 cup
(7:00 a.m.) black coffee + 4 almonds
Mid Morning 1 cup cut fruits
(10:00 a.m.)
Lunch 1 small bowl brown rice (or) 2 rotis + 1 cup bendekai gojju +
(12:30-1:00 p.m.) 1 cup sambar + cucumber and carrot salad + 1 cup
buttermilk
Post-Lunch 1 cup black coffee + 1 boiled egg (or) boiled peanuts (20 g)
(3:30-4:00 p.m.)
Dinner 2 rotis + 1 cup mixed daal + 1 medium bowl vegetable
(7:00 p.m.) kadalai curry or chicken curry + cucumber, onion, and
tomato salad + 1 small cup low-fat curd
Bed Time 1 cup warm milk with a pinch of turmeric
(10:00 p.m.)

honey detoxifies your system and boosts your immunity. Rava dosa is crispy and healthy. Use
olive oil or clarified butter to make the dosa. Almonds are loaded with vitamin E and healthy
fats. Black coffee without sugar and cream helps suppress your appetite, and the caffeine content
keeps you active. One cup of cut fruits will curb your cravings until lunch. Consume protein-rich
foods like fish or chicken, egg, pulses or legumes to boost metabolism and reduce appetite.
Buttermilk or curd keeps your digestion and metabolism active. Don’t forget to have warm milk
with turmeric before you go to bed to get good rest.

On Day 2 too, you must exercise. Here’s what you need to do.

Day 2 Exercise Plan

 Warm-up – 10 mins
 Brisk walk – 10 mins
 Cross cycling – 15 minutes
 Bicep curls (2.5 kg) – 2 sets of 12 reps
 Hammer curls (2.5 kg) – 2 sets of 12 reps
 Triceps extension (2.5 kg) – 2 sets of 12 reps
 Front raises (2.5 kg) – 2 sets of 12 reps
 Lateral raises (2.5 kg) – 2 sets of 12 reps
 Lat pulldowns (set weight at 20 or 30 kg)- 3 sets of 12 reps
 Bent over rowing (2.5 kg) – 2 sets of 12 reps
 Lunges with medicine ball twist
 Cool off stretches

Tip: Take at least 10 seconds rest between each set.

How You Will Feel By The End Of Day 2

By the end of Day 2, you will feel more active and start getting the hang of your new lifestyle.
Your body will respond positively, and you will know it. And that will keep you motivated to
move on to Day 3.

Day 3 (1200 Calories)

Meals What To Eat

Early Morning (6:00 a.m.) 2 teaspoons fenugreek seeds soaked overnight in 1 cup water
Breakfast 2 pesarattus + ¼ cup allam pachadi + 4 almonds + 1 cup
(7:00 a.m.) green tea
Mid Morning 1 cup freshly pressed fruit juice
(10:00 a.m.)
Lunch 1 small bowl brown rice + 1 cup daal + 1 small bowl
(12:30-1:00 p.m.) beetroot poriyal + 1 small cup of sprouts salad + 1 cup
buttermilk
Post-Lunch 1 cup green tea + 6 in-shell pistachios
(3:30-4:00 p.m.)
Dinner 2 small multigrain atta parotas with 1 cup vegetable kurma +
(7:00 p.m.) 1 medium bowl mixed daal + 1 small bowl of curd
Bed Time 1 cup warm milk with a pinch of turmeric
(10:00 p.m.)

Total Calories Consumed – 1209

Why This Works

Pesarattus or green moong pancakes are loaded with protein and are a great way to start the day.
Green tea helps flush out toxins and keeps your hunger pangs at bay. Freshly pressed fruit juice
gives your immunity and digestive system a boost. Have veggies and a good protein source along
with brown rice or multigrain atta parota for lunch and dinner. Curd and buttermilk provide good
gut bacteria, which aid digestion. In-shell pistachios are great sources of nutrients and keep you
satiated. Drink warm milk with turmeric before you go to bed to have a good night’s sleep and
be ready for the Day 4.

Day 3 Exercise Plan

Of course, you will exercise on the third day too. Here’s a workout plan for you.

 Warm-up – 10 minutes
 Brisk walking – 10 minutes
 Lying chest press (3 kg dumbbell) – 3 sets 12 reps
 Dumbbell pullover (5 kg dumbbell) – 3 sets of 12 reps
 Knee push-ups – 2 sets of 10 reps
 Inchworm push-ups – 2 sets of 10 reps
 Burpees – 2 sets of 10 reps
 Forward elbow plank – 2 sets of 30-60-seconds hold
 Side plank – 2 sets of 30-second hold
 Cool off stretching exercise

How You Will Feel By The End Of Day 3

By the end of Day 3, you will notice a slight difference in your appearance. And that’s because
you would have lost a good amount of water weight. You feel active, and the muscles in your
body are defined. When you see that your hard work is producing results, you will be more
inspired, stay focused, and look forward to Day 4.

Day 4 (1200 Calories)

Meals What To Eat

Early Morning (6:00 a.m.) 2 teaspoons fenugreek seeds soaked overnight in 1 cup water
Breakfast Quinoa upma + 1 cup green tea
(7:00 a.m.)
Mid Morning Cucumber slices + 4 almonds
(10:00 a.m.)
Lunch 1 small bowl white rice + 1 cup ridge gourd daal + ½
(12:30-1:00 p.m.) medium bowl of stir-fried carrots + tomato and beetroot
salad + 1 cup buttermilk
Post-Lunch 1 cup black coffee + 1 multigrain biscuit
(3:30-4:00 p.m.)
Dinner 2 rotis + 1 cup mixed veg curry + ½ cup whole masoor daal
(7:00 p.m.) or 1 piece of grilled fish + carrot and cucumber salad + 1
small cup curd
Bed Time 1 cup warm milk with a pinch of turmeric
(10:00 p.m.)

Total Calories Consumed – 1185

Why This Works

Fenugreek seeds soaked in water boost your metabolism and digestion. Quinoa upma is a great
protein and fiber-loaded breakfast that has all the flavors of semolina upma. Cucumber is
hydrating and keeps your tummy full until lunch time. Have a lot of veggies for lunch to keep the
calorie count low and nutritional benefit high. Multigrain biscuits are filling and having them
with a cup of black coffee will prevent your snack cravings. Choose masoor daal or fried fish as
a source of protein for dinner. Curd aids digestion. Do not skip having a cup of turmeric milk
before you go to bed to sleep better and wake up feeling refreshed in the morning.

Exercises

 Warm-up – 10 minutes
 Spot jogging – 5 minutes
 Full squat – 3 sets of 12 reps
 Explosive squats – 3 sets of 12 reps
 Forward lunges – 2 sets of 12 reps
 Explosive forward lunges – 2 sets of 12 reps
 Box jump squat – 3 sets of 10 reps
 Tap tap squats – 3 sets of 10 reps
 Plie squat – 3 sets of 10 reps
 Goblet squat – 3 sets of 10 reps
 Cool off stretches

How You Will Feel By The End Of Day 4

By the end of Day 4, you will look much slimmer, and you will love it. You will stop feeling
hungry all the time and look forward to Day 5.

Day 5 (1200 Calories)

Meals What To Eat

Early Morning (6:00 a.m.) 2 teaspoons fenugreek seeds soaked overnight in 1 cup water
 Breakfast 1 cup green tea + 2 puttus + 1 medium bowl cherupayar
(7:00 a.m.) thoran
Mid Morning 3 almonds + 1 cup watermelon juice
(10:00 a.m.)
Lunch 1 small bowl coconut rice (or) 2 rotis + 1 cup palak daal + 1
(12:30-1:00 p.m.) medium bowl cauliflower kootu + carrot, beetroot, and
cucumber salad + 1 cup buttermilk
Post-Lunch 1 cup black coffee + 1 cup unsalted popcorn
(3:30-4:00 p.m.)
Dinner 2 rotis + 1 medium bowl yellow daal or chicken curry + a
(7:00 p.m.) small bowl bendakayi gojju + 1 cup curd
Bed Time 1 cup warm milk with a pinch of turmeric
(10:00 p.m.)

Total Calories Consumed – 1176

Why This Works

The diet includes healthy foods that will keep you satiated and provide nutrition to your body.
Give your taste buds a break by having a cup of popcorn with a cup of black coffee. This will
keep you interested in the diet plan. And guess what? Day 6 is a cheat day, and a surprise is
waiting for you in the next section.

Exercises

Today is your rest day. No exercise today! You can take a leisurely walk in the park if you want,
but make sure you give your body ample rest. Resting is as important as working out because
when you rest, your muscles rebuild and rejuvenate themselves and become stronger.

How You Will Feel By The End Of Day 5

You will feel great. Not because you don’t have to exercise, but a break from the same routine
will give your body and brain the much-needed rest. But don’t indulge in food yet. Follow the
diet chart and rest well. Tomorrow is your cheat day.

Day 6 (1700 Calories)

Meals What To Eat

Early Morning (6:00 a.m.) 1 cup warm water with juice of half a lime and honey
Breakfast 1 cup filter coffee (use 1 teaspoon sugar) or 1 cup black
(7:00 a.m.) coffee + 2-3 idiyappams with 1 medium bowl egg or
vegetable stew
Mid Morning 1 banana + 2 almonds
(10:00 a.m.)
Lunch 1 medium cup white rice + 1 small cup kothavarangai puli
(12:30-1:00 p.m.) kootu + 1 cup sambar + 1 small cup sevai pudding (use
jaggery and full-fat milk) + 1 cup curd
Post-Lunch 1 cup coconut water or 1 cup black coffee + 1 multigrain
(3:30-4:00 p.m.) biscuit
Dinner ½ cup brown rice + 1 cup chicken curry or mushroom and
(7:00 p.m.) peas curry +1 small cup beans and coconut curry + cucumber
and carrot salad + 1 cup curd + a piece of dark chocolate
Bed Time 1 cup warm milk with a pinch of turmeric
(10:00 p.m.)

Total Calories Consumed – 1654

Why This Works

You get to consume 500 calories extra today. This will prevent your weight loss from plateauing,
boost your metabolism, and keep your body guessing. This works well for the brain and taste
buds too. It is natural and healthy to indulge yourself once in a while. Since you will be
consuming more food on this day, do not give your body the chance to store it as fat. Use the
extra energy by working out. Here’s a workout plan for Day 6.

Exercises

 Warm-up – 10 minutes
 High knees – 2 sets of 25 reps
 Squats with bicep curls – 3 sets of 12 reps
 Squats with hammer curls – 3 sets of 12 reps
 Wall squats – 3 sets of 30-second hold
 Wall push-up – 3 sets of 10 reps
 Bridge – 3 sets of 12 reps
 Cat and cow pose – 3 sets of 12 reps
 Donkey kicks – 3 sets of 10 reps
 Mountain climbers – 2 sets of 15 reps
 Leg up crunches – 3 sets of 12 reps
 Cool off stretches

How You Will Feel By The End Of Day 6

By the end of Day 6, you will feel more positive and would want to continue this new lifestyle.
You will understand your body better and start eating mindfully. Slowly, you will stop craving
for sweets or extra food. Keep that positivity going on and let’s move on to Day 7.

Day 7 (1200 Calories)

Meals What To Eat

Early Morning (6:00 a.m.) 2 teaspoons fenugreek seeds soaked overnight in 1 cup water
Breakfast 1 medium bowl pongal (use slivered almonds instead of
(7:00 a.m.) cashews) with coconut chutney + 1 cup green tea
Mid Morning 1 cup coconut water
(10:00 a.m.)
Lunch ½ medium cup white rice + 1 medium bowl Kerala style fish
(12:30-1:00 p.m.) curry or mamidikaya pappu + 2 rotis + 1 medium bowl avial
+ tomato and cucumber salad + 1 small bowl curd
Post-Lunch 1 cup green tea + 1 cup of moong sprout salad
(3:30-4:00 p.m.)
Dinner 2 rotis(small) + 1 cup spinach daal + stir-fried beetroot +
(7:00 p.m.) cucumber and tomato salad + 1 cup curd
Bed Time 1 cup warm milk with a pinch of turmeric
(10:00 p.m.)

Total Calories Consumed – 1128

Why This Works

Pongal is a favorite breakfast of many people. The trick is to have it in controlled portions and
use ingredients that are low in calories. Use almonds instead of cashews and pure ghee instead of
oil or butter. Coconut water is an excellent source of natural electrolytes that will help balance
the salts in your body. For lunch and dinner, balance the macros as you have been doing for the
past few days. Sprouted moong salad is tasty and a powerful immunity booster. You can take a
break from multigrain biscuits. On this day, you will exercise, but the workout will be a little
different from what you have been doing for the past few days. Here’s your workout plan for
Day 7.

Exercises

Choose any of the following forms of exercise:

 Yoga
 Aerial yoga
 Swimming
 Dancing
 Jogging
 Zumba
 Bicycling
 Calisthenics
 Kickboxing

Finish your routine by meditating for at least 10 minutes. Yes, it will be difficult in the
beginning, but sit there, close your eyes, and let different thoughts cross your mind. It’s ok. You
cannot master the technique of meditation in a day. The more you practice, the more your mind
will be in control.