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    Aakriti Plan.

    Uploaded by

    Lovisha Goyal
    Dietwithlovisha

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd

    Aakriti Plan.

    Uploaded by

    Lovisha Goyal
    13 views4 pages
    Dietwithlovisha

    Original Title

    Aakriti plan.

    Copyright

    © © All Rights Reserved

    Available Formats

    PDF, TXT or read online from Scribd

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    Dietwithlovisha

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    13 views4 pages

    Aakriti Plan.

    Uploaded by

    Lovisha Goyal
    Dietwithlovisha

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    of 4

    “lovisha DIET CLINIC”

    Quantity measures:-
    One plate: 200gm
    One bowl / one katori: 100gm approx.
    Half plate: 100gm
    One teaspoon: 5 g (tsp)
    One tablespoon: 15g (tbsp)

    15 inutes After Waking-up Drink:


    ● 1tsp jeera +1 tbsp fresh lemon juice + 1tsp Amla juice with 250
    ml water
    ● 10min after drink 4soaked almond with 2walnut
    Pre-dinner:
    ● 1 tsp roasted Flaxseed powder in 250 ml water Luke warm
    water

    Post dinner Drink:


    ● 1 glass of warm water with a ¼ tsp jeera powder

    Exercise regimen:
    ● 5-10 mins warm up
    ● 30 mins brisk walking
    ● 20 mins full body workout
    2 WEEKS HEALTHY WEIGHT LOSS DIET PLAN
    ✔Sun exposure for at least 15-20 minutes around 6-8am in morning
    ✔2 cups green tea in a day (Mandatory)
    ✔Have ½ tsp Roasted fennel / ajwain seeds after lunch and dinner
    ✔Add soaked chia seeds in cut fruit everyday good for digestion) ✔Take
    roasted chana or roasted makhana or homemade popcorn in between meals
    ✔Avoid munching on peanuts or soya bean chips
    ✔You can munch on vegetable sticks with hummus.

    Detox juice options: (have any 1 in Mid Morning add 1 tbsp soaked sabja seeds
    to it) Do Not strain
    ● ¼ cup cucumber + ¼ cup carrot + few strands of grated ginger
    ● ½ cup Carrot + few strands of grated ginger + few mint leaves
    Evening snack: Mini fruit and nut bowl- (1 medium fruit + 3-4 almonds /walnuts
    + 1 tbsp soaked chia seeds + ¼ tsp cinnamon powder / blackpepper powder) + 1
    cup green tea

    Roasted Flaxseed, pumpkin seed, watermelon seeds, sunflower seeds, fennel seeds : daily 2tsp at any
    time

    DAY 1
    Breakfast: 2slice of vegetables sandwiche with mint coriander chutney
    Lunch: ½ plate salad (15 mins before lunch) 1 bowl mix-veg gravy
    (peas/cauliflower/carrot/capsicum- with pav bhaji masala) + 1 multigrain roti
    Dinner: 1 plate masala vegetable daliya + 1 bowl raita

    DAY 2
    Breakfast: 1 any vegetable stuffed paratha with 2tbsp mint coriander chutney + 1
    cup green tea
    Lunch: ½ plate salad (15 mins before lunch) ½ plate rice + 1 bowl kala chana masala
    + 1 bowl kadhi
    Dinner: 1 big bowl pumpkin tomato soup + quarter plate moong Dal khichadi add
    lots of veggies

    DAY 3
    Breakfast: 1 bowl vegetable upma + 1 cup green tea
    Lunch: ½ plate salad (15 min before lunch) 1 multigrain roti + 1 bowl green leafy
    vegetable
    Dinner: vegetable stuffed roti with chutney + one bowl of raita

    DAY 4
    Breakfast: one bowl vermicelli upma + 1 cup green tea
    Lunch: 1bowl mix vegetable Sabji with 1multigrain roti with salad 1bowl
    Dinner: 1big bowl mix vegetable soup with 1plate fruits

    DAY 5
    Breakfast: Apple beetroot cucumber smoothie 1glass + 1 cup green tea
    Lunch: ½ plate salad (15 min before lunch) 1 multigrain roti + 1 bowl any seasonal
    vegetable + 1 bowl dal
    Dinner: 1 bowl of vegetable daliya khichdi + 1 bowl raita

    DAY 6
    Breakfast: 1plate mix fruits add 2tsp of mix seeds
    Lunch: 1bowl salad with paneer bhurji with 1multigrain roti
    Dinner: 4 pcs vegetable tikki ( Sweet potato- 50g, 25 gm vegetables - carrot, peas,
    beetroot, oats for coating) + Green chutney

    DAY 7
    Breakfast: 1 glass oats smoothie (overnight soaked oats or ragi flakes + 1 cup
    curd/almond milk/skim milk + 100 gm -any fruit + vegetable combination + 1 tbsp
    chopped almonds + 1 tsp chia seeds)
    Lunch: Choose your meal (No deep fried/high in sugar/ refined products and must
    have a protein source )
    Dinner: 10 vegetable sticks (cucumber/carrot/beetroot) + ½ bowl hummus

    Good luck.
    Enjoy all your meals, Keep smiling.

    Do’s :-
    ● Small frequents meals (5-6)
    ● Drink plenty of water (3-4 liter)
    ● Include iodized salt in diet (3g/day)
    ● Vegetable soups, lemon water, coconut water should be consumed
    liberally.
    ● Follow a regular meal pattern.
    ● Drink water half an hour before or after meals.
    ● Avoid irregular and hurried meals.
    ● Include more fibre (whole wheat breads or multigrain bread / Fruits
    with skin/ whole wheat chapati).
    ● Include more of Citrus fruits (oranges, lemon, grapefruits etc)
    ● Multigrain roti (whole wheat atta 40+ chana flour 20% + jowar atta 20% +
    ragi flour 20%)

    Don’ts :-
    ● Avoid junk food (fried, chocolates, pizza, chips, processed items) ●
    Avoid munching in between meals.
    ● Avoid sugar intake or sugar products ● No yellow butter / Vanaspati /
    refined oils ● No Maida/ samosa/ paratha / cutlets etc.
    ● No packed items (chips, juices, chocolates)
    ● No fried chicken / red meat kabab/ red meat in gravy
    ● No bournvita, complain, horlicks
    ● No Alcohol consumption
    ● Avoid smoking

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