🏃🏻‍♀‍💠🧘🏻‍♀‍ 🌀 PHASE 1 EXERCISE and DIET PROTOCOL VARIATIONS according to BMI 🌀🏋️‍♂‍��⛹

BMI calculator for calculating your BMI: https://www.calculator.net/bmi-calculator.html

IMPORTANT INSTRUCTIONS:

● THE EXERCISES IN PHASE 1 AND 2 (SIX MONTHS)ARE ONLY FOR MUSCLE ACTIVATION NOT FOR WEIGHT LOSS OR MUSCLE GAIN
● DO AS PER CAPACITY ONLY AND AT ANY POINT OF THE DAY MORNING OR EVENING AS PER YOUR CONVENIENCE
● WHATEVER YOU DO, DO NOT INDUCE PAIN AND DO NOT GET INJURED
● TAKE COMPLETE REST IF SORE
● MONTH 3 ONWARDS WE WILL FOCUS ON INCREASING EXERCISES

🏋️‍♂‍ EXERCISE VARIATIONS

A.
NO. BMI - CRITERIA
Anti-Gravity Exercise
(AGE) or Weighted Anti-
Gravity Exercises (WAGE)
(1 hr 45 min after start of
meal) If still on Medication do speak to your reporting doctor or
Post Meal Exercise –
Stair Climbing (SC)
1.
(Up and down is one
step)
OR
Nitric Oxide Dump (NOD)
EXERCISE LINK
17 TO 30 >30
If Off Medicine: AGE Once A Day, up to 100 steps only If Off Medicine: AGE Once ON
ALTERNATE DAYS, up to 100 steps
only Not applicable
exercise expert regarding frequency
If still on Medication do speak to
your reporting doctor or exercise
expert regarding frequency
OR
OR
3 sets x 10 reps x 3 times (After
each meal)
3 sets x 10 reps x 3 times (After each meal)
(with 1 litre bottle in each hand)
(with 1 litre bottle in each hand) https://youtu.be/qEui9ImJaiI
 Walk (20 Minutes Only) Start with 1 min jog & 2 min walk Walk or Cycle 20 minutes only Not applicable
By month end 1 min jog & 1 min walk

World’s Best Warm Up To be done Every Day – 15 minutes

1. https://youtu.be/Wcta9BRi_io

Super Brain Yoga Up to 20 in 1 set by end of 1st Month

2. (Squats) Half or full https://youtu.be/d8uDl0_T5QI

Soorya-namaskars (Chair)
(Chair or Regular) Avoid poses 3,7,9 for back problems. https://youtu.be/9DGKdhJSc5Q

3. Start with 4. (Regular)

https://youtu.be/PC7ctYaQ17E
By 4 weeks reach 12.

Palm Planks (Pose 5 in

Soorya-Namaskaras/ 30 secs x 3 reps.
4. Santulasana) https://youtu.be/XwaWfQigK2s
Increase to 45 secs x 3 reps within 2 weeks.

Do 60 secs x 3 reps within 4 weeks.

Push-ups (Regular,
https://youtu.be/90AABclAL1M
Modified or Wall)
5. To be avoided by those 3 sets of 10 in 1 month.
who have frozen shoulder
or related problem.

6. Heart Patients with < NOD or maximum 100 steps without weights (stop if breathless or uncomfortable)
30% EF

Other Special
7. Conditions Consult Exercise Expert!
 🥙 DIET VARIATIONS < 21 BMI 21 TO 23 BMI 23 TO 25 BMI 25 TO 30 BMI >30 BMI
B.

Green Smoothie 4 glasses per day for minimum 4

Fortified weeks.
1. Smoothie (Please Only 1 glass per 2 glasses per day
consult Dietician) day. only. If possible, 1-2 glasses more is fine.

Main direction If more than 5% Carb counting is important.

weight loss is If more than 10%
If more than 5% 1 gm/ kg body weight is ideal.
there, contact weight loss is there,
weight loss is
diet expert to contact diet expert
2. there, contact (can begin with 2 gm/ kg and
increase to increase number
diet expert to progress to 1.5 gm/kg)
number of of meals.
increase number
meals. Contact Diet Expert Immediately
of meals. 10% weight drop is
when target weight loss is achieved.
5% weight drop allowed.
is allowed
Hypothyroid, High Uric
Acid, Kidney Stones,
3. Get your special diet charts/ restrictions from your respective Diet Experts.
High Creatinine, High
Potassium
SOME IMPORTANT POSTS THAT WILL HELP YOU TO START WITH THE FFD PROTOCOLS

Contents:
1. OUR BEGINNING AFFIRMATION

2. STUNNING GREEN SMOOTHIE

3. SUPER GREEN SMOOTHIE

4. PREPARATION FOR FFD DIET

5. FFD DIET PROTOCOL

6. ALL VEGETABLES AND LIST OF FOOD ITEMS SUITABLE FOR FFD DIETARY PROTOCOL

7. MUST WATCH: HOW TO USE FFD APP?

1. OUR BEGINNING AFFIRMATION

“I release ... all doubts all attachments all that I have held very close to my heart till now and... *I allow myself to understand the
truth of what's really good for me what will give me real healing by experimenting to walk on this pure natural path”
All the best
We are all with you...
You are bound to succeed...
You are bound to succeed...
2. ☘️🌿☘️STUNNING GREEN SMOOTHIE☘️🌿☘️

🌱For 500 ml SMOOTHIE

1.5 cups of ANY ONE MAJOR GREEN
ANY TWO MINOR GREENS
1/2 cup of ANY ONE FRUIT FROM THE LIST GIVEN BELOW
1 tbsp Lemon Juice
1/2 tsp Rock salt
1/8 tsp Cinnamon powder
1/8 tsp Black pepper powder
1/8 tsp Turmeric powder
1 glass water (250 ml)

*Note: List of all Major Greens, Minor Greens, and Fruits is shared below*

Method:
Put all ingredients in a blender with 1/2 cup water and churn for 3 minutes.
Take a break after every 30 seconds of churning, to reduce the heat generated.
Blend it into a smooth medium-thin liquid.
Add enough water to make it 500ml.
Drink without straining it.
It is really tasty, healthy, and refreshing!
💠 LIST OF MAJOR GREENS:

🌱1.5 cups of any of the following leaves chopped with tender stems only:-
(Different varieties of major greens to be used in Rotation)

Garden Sorrel /Ambat Chuka / Khatta bhaji

Safflower/ Kardai
Amaranth/ Rajgira --Green or Red
Hemp / Ambadi
Bathua
Radish leaves
Beetroot leaves
Lettuce
Spinach/ Palak (To be used twice a week and Hypothyroid & Uric Acid patients to avoid)
Kale (Hypothyroid patients to avoid)
Bokchoy (Hypothyroid patients to avoid)

OR ANY LOCALLY AVAILABLE EDIBLE GREEN LEAF EXCEPT Fenugreek (Methi), Dill leaves (Shepu, Suwa), and Colocasia /
Taro leaves.
💠 LIST OF MINOR GREENS:

🌱10-20 leaves of any of the following:-

Curry leaves/ Kadipatta
Mint leaves/ Pudina
Coriander leaves
Tulsi
Celery
Parsley
Betel leaf / Paan ka Patta (1 only)
OR any other Aromatic Herbs locally available

💠 LIST OF FRUITS ALLOWED IN PHASE 1 & 2

Apple
Guava
Pear
Dragon fruit
Kiwi
Berries
Peach (Hypothyroid patients to avoid)
💠💠 NOTE: Once you have become free of medications or your sugars are very stable with less medications, you can add medium GI
fruits like Banana, Chikoo, Fig, Mango, Papaya, etc.

MAJOR GREENS
IMAGE ENGLISH MARATHI HINDI TELUGU KANNADA TAMIL MALAYALAM

Spinach Palak Palak Palakura Soppu Pasalai Keerai ചീര

Mustard Mohari Sarson-ka-sag Ava akulu Sasuve yele Kadugu Keerai kaṭuk ilakaḷ

Gogu/
Ambadi Pitwa Gongura Pundi Pulicha Keerai uluva ilakaḷ
red sorrel

Green
Ambat chuka Chuka Chukka koora Hasiru sōrrel Pulicha Keerai pacca taviṭṭuniṟaṁ
sorrel

Amaranth Lal Math Chaulai sag Thotakoora Dantu Thandu Keerai cuvanna amarant
 MINOR GREENS
IMAGE ENGLISH MARATHI HINDI TELUGU KANNADA TAMIL MALAYALAM

Coriander Kothimbir Dhania Kothimiri Kothambari Soppu Kothamalli malli ila

Mint Pudina Pudina Pudina Pudina Pudhina putina ila

Curry Kadipatta Karee patte Karivēpāku Karibevu Kariveppilai kaṟivēppila

Betel leaf Vidyach paan Khan ka paan Beṭṭu ākulu Beṭel elegaḷu Vetrilai vātuvepp
3. SUPER GREEN SMOOTHIE
Follow the same recipe as given above and add the following:

1/8 tsp Methi powder in spices,

and
Add 1-2 tsp of any one SuperGreen from the list below per day, or take 1-2 tablets of any one of the supergreens given below, per
day.
Add the supergreen only once, either in the morning or evening smoothie.

💠 LIST OF SUPERGREENS
Spirulina
Moringa
Wheatgrass
Barley Grass

Watch the Video on the benefits of Super green smoothie:

https://www.youtube.com/watch?v=veeA-ZQLonU&t=58s

Please Note : For All those with High Potassium, High Creatinine and Kidney stones should avoid Supergreens in your smoothie. Please
follow the smoothie recipe given to you by your Diet Expert.
4. PREPARATION FOR FFD DIET

The FFD Reversal Protocol is based on The FOUR PILLARS:

1. Dietary Protocol,
2. Exercise Protocol,
3. Inner Transformation,
4. Daily Doctor Support.

THE FIRST AND MOST IMPORTANT ONE IS DIETARY PROTOCOL, once you enrol in the Intensive Reversal Program (IRP), you need to
change your dietary habits and accept the changes for good health with positive energy, to give you a push towards your reversal.

Here are a few tips to help you to prepare yourself and your kitchen, to accommodate these new dietary guidelines in your daily routine.
They will help you to switch over and adjust swiftly to the new dietary changes.

• Simple Chutneys can be made and stored in containers: in the cupboard if dry, and in the fridge, if wet. They are useful as Salad
Dressings, or as accompaniments with Chillas, Dosas, other Breakfast Items, Steamed Foods, etc, in breakfast and meals.
• Food Items like dals and grains can be soaked overnight, drained and stored; and then boiled or ground to paste, as per the recipe,
when required.
• A few fermented mixed dal batters can be made and kept in your freezer in small portions for breakfast.
• Grain + dal Batters can also be made and stored in containers to be used for lunch or dinner.
• Certain daal/cereal flours, as per your requirements, can be made and kept in tins ready to use.
• Sprouts can be made and stored in containers in the fridge for up to a week.
• Stock the advised vegetables and fruits periodically, as per requirement.
• Healthy trail mix, Sesame seed - flaxseed mukhwas, roasted makhana snacks, soaked nuts, roasted chana-etc can be stored as ready
to eat snacks
• Many more such snacks can be derived within the pure path food items, once you know what you can eat.

NOTE ON FOOD
• Snacking in-between meals is not a good habit. It stresses the digestive system and also affects BSL.
• Try eating an approved food item and note what happens and you will learn a lot about how your body reacts to certain foods.
Everyone’s body has its own language. Listen carefully to it and act accordingly. Have patience, and give time for the system in you to
work.
• There is nothing that is being forced down your throat, everything is left to the good offices of each person’s conscience.

IMPORTANT CONCEPTS OF FOOD ON THE PURE PATH

• Food is one of the most essential components. to stay healthy and remain on the PURE PATH.
• The food on this Path is light, easy to digest, and is enriched with essential nutrients from natural sources.
• These nutrients promote healthy growth, trigger the repair system of the body; and provide all necessary ingredients, in adequate
quantities on a daily basis, for the regeneration of tissues, thereby rectifying functional impairments.
• Thus, the food here is prepared and consumed in a particular way, in adequate quantities, and at a particular timeline/ time period.
5. FFD DIET PROTOCOL

TIMINGS & QUANTITY

Beginners' Basic Diet is aimed at: Reducing acid/ inflammation, sugars, body fat and increasing micronutrients, so that energy levels rise
and reversal begins.
To achieve this, it helps to consume food in a particular way, in particular quantities, and at particular timings.

BEGIN YOUR DAY WITH SMOOTHIE, which is rich in chlorophyll, micronutrients, and antioxidants.
Have 500 ml of smoothie within 30 to 60 minutes of waking up on an empty stomach.
Drink it slowly sip by sip while sitting down, really enjoying it; avoid standing and drinking it in a hurry.
The ideal time is before 8 am.

The minimum gap between the smoothie and breakfast can be half to one hour.

PLEASE CHECK YOUR PLATES TO SEE IF YOU ARE FOLLOWING FFD DIET PROTOCOL GIVEN BELOW

BREAKFAST

25% Raw Sprouts* + 25% Raw Salads + 50% Cooked Dal Based.
*(Only 30gms whole legumes / pulses after sprouting in a day)

AVOID GRAINS OR CEREALS IN BREAKFAST.

1. Daal Based cooked foods include:

Appeys, Chillas, Dal Dosas (e.g. Adhai, Pesarattu), Dhoklas, Idlis, Thaalipeeth, Wadas, Ragda, Kothimbir wadi, Dal Pakodas (air fried),
Mutkule, Handwa, Alu wadi (Colocasia leaves/ Arbi patta) /Pathra, Khandavi (Suralichi Wadi), etc.

2. Sprout Based

Usal, Sprouts Bhel, Misal, Mix Sprout Salads, Sprouts made from all legumes and whole pulses etc.

3. Raw Salad : (Try to include different varieties of raw vegetables and greens in your salads)

Mixed Raw Salads containing any combinations of the following:

vegetables – Cucumber, Cherry Tomato, Regular Tomato, 3 different coloured Capsicums, Zucchini, Radish, Carrots(2 inch piece of
carrot per meal),Lettuce, Salad Greens, Red Cabbage, Green Cabbage, Peas (6 to 8 Peas only per meal), Tender Beans.

4. Beverages
You can have a small cup of herbal tea/ green tea/ black tea / black coffee unsweetened.

NOTE:
The gap between breakfast and lunch should be a minimum 3 hours.

Try and have your lunch before 2 pm.

LUNCH

Follow the 25% formula in lunch. Measure the four components using a standard katori or weigh the raw ingredient as mentioned
below.

1. 25%- Raw Salads - Minimum 100gms of salads to be taken as one serving in your meals (1+ katori of salads) (Try to include
different varieties of raw vegetables and greens in your salads)

2. 25%- Cooked Vegetables - Minimum 100gms of raw vegetables, after cooking, to be taken as one serving in your meals (1+
katori of cooked vegetables.) (You can combine vegetables or can take two or more cooked vegetables in one meal)

3. 25%-Daals - The consistency of dal should be medium - ¾ of a standard katori, made with 30gms raw dal. Can use cooked pulses,
legumes, dried beans, and lentils. (You can combine two or more daals but keep the proportion to 25% of your meal)

4. 25%-Grain - Only One Grain At A Time : Like one Phulka OR one Roti OR one Bhakri of 6"diameter and thin in size, made from
30 gms of flour. Avoid Multi grain.

Grains & Millets - In the hierarchy of importance from lower GI to higher GI

1. Millets (To be avoided by Hypothyroid)
2. Barley
3. Bajra
4. Khapli (Emmer wheat ) / Brown Rice
5. Jowar
6. Regular Wheat (to be avoided as far as possible)
EAT Grain/ Millet Based

Roti, Upma, Porridge, Bhakri, Cook Minor Millets like Rice, Khichadi, Dal Dhokli, Dalia, Upama, Etc.

EAT Brown Rice Based

Appeys, Idlis, Dosas, Uthappam, Rice, Pulao, Biryani, Poha, Momos, (Savoury Modaks) Etc.

PSEUDO-CEREALS

Oats, Quinoa, Amaranth, or Rajgira Etc.

Eat well, avoid remaining hungry.

EVENING SMOOTHIE
Have another 500 ml of smoothie 3+ hours after lunch along with soaked nuts (8-10), before 6 pm.
You can have herbal tea/ green tea / black tea / black coffee half an hour after your smoothie but usually it is not needed.

DINNER
• Try to have your dinner by 7.30-8 pm, definitely before 9 pm.
• Follow the 25% formula.
6. ALL VEGETABLES AND LIST OF FOOD ITEMS SUITABLE FOR FFD DIETARY PROTOCOL:

• THESE FOODS SHOULD BE INCLUDED IN THE DIET AS MUCH AS POSSIBLE, ON A DAILY BASIS.

A. VEGETABLES B. LEAFY GREEN C. VEGETABLES ALLOWED SOMETIMES

FOR COOKING VEGETABLES - WITH OTHER VEGETABLES, IN
LIMITED QUANTITIES
1. Lady Finger/ Okra. *ALL THESE LEAFY GREENS 1. Raw Banana.
2. Wood apple. CAN ALSO BE USED FOR 2. Raw Jackfruit.
3. Onion. SMOOTHIE, SALAD AND 3. Raw Papaya.
4. All varieties of Tomato. COOKING 4. Colocasia Tuber/ Arbi.
5. All colours of Capsicum or Bell pepper. 5. Elephant Yam.
6. All varieties of Cucumber. 1. All varieties of Lettuce. 6. Turnip.
7. All colours of Zucchini. 2. Fenugreek (Not to use in
8. All varieties of Carrot. Smoothie).
9. All varieties of Radish. 3. Spinach (To be used only
10. All types of Brinjal. twice a week).
11. Chilly. 4. Garden sorrel.
12. Ginger. 5. Radish leaves.
13. Garlic. 6. Amaranth -green and red.
14. Broccoli. 7. Rucola/ Arugula.
15. Cabbage. 8. Swiss Chard.
16. Cauliflower. 9. Beetroot leaves.
17. Indian Squash/ Tinda. 10. Chandan Batwa.
18. Chow Chow. 11. Moringa leaves.
19. Raw Banana flower. 12. Spring onion.
20. Raw Banana Stem. 13. Safflower leaves.
14. Coriander.
21. All Gourd variety of vegetables 15. Mint.
 • Bottle gourd 16. Celery.
• Ash gourd 17. Parsley.
• Ridged gourd 18. Leeks.
• Smooth gourd 19. Kale.
• Bitter gourd 20. Colocasia Leaves (Only for
• Snake gourd cooking).
• Ivy gourd

22. All varieties of Bean pods

• French Beans
• Cluster beans
• Flat Lima beans
• Long beans

23. Carrots : can take 4” inch of medium sized carrots in a day.

24. Sweet Corn : can take 2 tsp of Sweet Corn in a day.
25. Sweet Potato: Can take 2“ inch of medium size in a day.
26. Coconut: Can take 2 tablespoons of fresh grated coconut or 30 ml
thick or 60 ml thin milk in a day.

D. NUTS E. SEEDS F. SUPER GREENS

1. Walnut 4 Halves 1. Flax 1. Spirulina
2. Almonds (4pcs) 2. Sesame 2. Moringa
3. Hazelnuts (4-5 pcs) 3.Sunflower 3. Wheatgrass
4. Pecan (4 halves) 4. Pumpkin 4. Barley Grass
5. Brazil nuts (2-3 pcs) 5. Hemp
6. Cashew nuts (6-7 pcs) 6. Watermelon • Any one super green in a day.
7. Pistachios (10-15 pcs) • Do not mix the super greens.
8.Groundnuts (20-25pcs) • 3-4 teaspoons per day
allowed. • Dose: 1-2 teaspoon or 1-2 tablets
• Soaked in water and salt for 7 hours. or 5-10 grams with the smoothie.
 • With or after meals.
•Recommended to take soaked Almonds and Walnuts four days • Can finish one variety of super
a week and for the remaining 3 days take a combination of any green and then buy the next
of the two nuts(soaked) mentioned above in the quantities given one.
in brackets.
• Those with High Creatinine,
• Eat soaked nuts in the evening with the smoothie. High Potassium should avoid
supergreens.

• Those with Kidney stones

please consult with your Diet
Expert.

G. GRAINS AND PSEUDOGRAINS H. LEGUMES/ BEANS / I. HERBS/ SPICES

PULSES
1. Minor Millets (Foxtail, Little, Proso, Browntop, Barnyard, Take whole and split dal, in • To be Added in smoothie
Kodo). unpolished forms.
Avoid Finger millet/ Ragi /Nachni. 1. Whole Green gram 1. Curcumin (TURMERIC)
*(Those with Hypothyroid should avoid Minor Millets) /Mung Beans 2. Fenugreek
2. Barley. 2. Garbanzo Beans/ 3. Cinnamon
3. Pearl Millet/ Bajra. Chickpeas 4. Black Pepper
4. Emmer wheat/Khapli wheat / Spelt / Einkorn/ Farro / Bulgur 3. Kidney Beans 5. Holy Basil
4. Brown Rice/ Red rice/ Black rice 4. Black Bengal gram
5. Sorghum/ Jowar 5. Black gram All other herbs and spices are
6. Cow peas allowed in FFD Diet.
Pseudo Grains 7.Turkish gram/ Moth
Quinoa Beans
Steel cut Oats/ Rolled Oats 8. Horse gram
Amaranth/ Rajgira 9.Dried Peas
Buck Wheat 10. Fresh Green Peas
11. Green chickpeas
 12. Pigeon pea
13. Red lentil /Masoor

Avoid Soybean.
FRUITS ALLOWED : Apple / Pear / Guava / Dragon fruit/ Kiwi / Berries/Peach*. Allowed only one fruit in a day. Fruit to be added in
your smoothie. No other fruits to be taken in any form during the day.
*(Peach to be avoided for those with Hypothyroid)

Some Food items to be avoided or to be taken in limited quantities:

1. Strictly Avoid all white (polished) and refined food like: White Rice, Maida, Cornflour, White poha, Rava, Varai/ Sama ke chawal.
2. Strictly Avoid Beetroot, Pumpkin / Bhopla and Potatoes.
3. Strictly Avoid Watermelon, Pineapple and Jackfruit.
4. You can include 1 roasted Papad made of only dals/ pulses in your meals, like moong papad/ Urad papad. Not allowed Papad for
those with Blood pressure.
5. You can take 1 tsp of mixed vegetable Pickle in your meals, made at home with less oil and salt without adding any sweetener to
it.
6. Avoid puffed items like Popcorn, puffed rice/ murmura/ Jowar puff / Bajra puff.
7. Strictly avoid milk and milk Products like Dahi, Ghee, Paneer, Butter and Cheese. Take vegan curd ( FFD recipe is given on the app)
2 tablespoons daily.
8. Mushrooms are allowed but they are neither vegetables or proteins . They can be taken in addition to 25% of the four components
in your meals.
9. Avoid all Soy, Edamame and SoyaBean products till reversals, You can take 4-5 pcs of Tofu once in a while in addition to 25% of the
four components in your meals.

7. MUST WATCH: HOW TO USE FFD App?

All the important sections of the FFD App that you need to know to speed up your communication with the FFD team and accelerate
your reversal, are visually explained in the following video...

Click here -> https://go.aws/2SvplE3

Contains following information:

💠 Enter Daily Vitals
💠 Chat with doctor, diet or exercise expert
💠 Enter Diet and Exercise details
💠 See and edit your profile, diabetes and other medical history
💠 And more

Click here now -> https://go.aws/2SvplE3