karate & fitness tutorial

DIET PLAN FOR WEIGHTLOSS,

HYPOTHYROIDISM,DIABETES,HYPERTENSION
AND CHOLESTEROL-Musfar PH: +918129053507

‘‘HEALTHY FOOD FOR WEALTHY LIFE’’

OPTION 1: 1 glass warm water

EARLY MORNING
(Upon wake up) OPTION 2: 1 glass Chia seed water (soak 1 tablespoon
chia seed overnight

OPTION 3:1 glass turmeric tea

OPTION 1: Pathiri (2-3) with vegetable curry

BREAKFAST
(7:30 AM- 8:30 AM) OPTION 2: Idli (2-3) with vegetable curry

OPTION 3: Dosa (2-3) with vegetable curry

OPTION 4: Puttu (2-3) with vegetable curry

OPTION 5: Noolappam (2-3) with vegetable curry

VEGETABLE CURRY OPTIONS:

Sambar/Chutney/Rajma curry/Black gram
curry/Chickpea curry/Vegetable Kuruma

Quantity: 1 - Apple/ Orange/ Guava/ Pomegranate/

MID MORNING Mosambi/Papaya (1/6)/ Watermelon (one small
(11:30 AM) bowl)/Gooseberry (1)/Carrot (1)

Note: Any one of the above!!

LUNCH WEEKDAYS: 1 small cup Rice (80-100 g) with vegetable

and Dal/ Chicken Curry
(1:00 PM- 2:00 PM)
WEEKENDS: VEGETABLE PULAO (80-100 g)

TEA TIME
OPTION 1: Boiled egg whites (2-3)
(5:30 PM)
 OPTION 2: Boiled green gram /chickpea (50 g)

OPTION 3: Light vegetable soup (1 bowl)

OPTION 4: Cucumber (1)

OPTION 5: Pumpkin seed (1 tbsp)

OPTION 7: Walnut/Brazil nut (1-2) /Almond (3)

DINNER OPTION 1: Quinoa dosa (1-2) with vegetable curry/fish

curry
(7:00 PM- 8:00 PM)
OPTION 2: Brown rice dosa (1-2) with vegetable
curry/fish curry

OPTION 3: Quinoa upma/Poha (1 bowl)

OPTION 4: Buckwheat dosa (1-2) with vegetable

curry/fish curry

OPTION 5: Green gram dosa (1-2) with vegetable

curry/fish curry

OPTION 6: Quinoa puttu (1-2) with vegetable

curry/fish curry

OPTION 7: Brown rice puttu (1-2) with vegetable

curry/fish curry

OPTION 8: Quinoa pancake (1-2) with 1 tbsp honey

VEGETABLE CURRY OPTIONS: Green gram/

Mushroom/Egg curry/ Chickpea/ Black gram

Drink 2-3 liters of water everyday

✓ Expose yourself to morning or evening sunrays for half an hour everyday
✓ Use non iodized salt
✓ Masalas should br made at home with restricted salt
✓ Salt need not be added in batter or dough
✓ Fishes like salmon,sardine and mackeral are highly recommended
✓ Avoid cabbage, cauliflower and brussels sprout
✓ Avoid salt preserved foods, pickles, canned foods, pappads
✓ Avoid oil, fish fries, and deep-fried items
✓ Avoid sugar, sweetened and carbonated beverages
✓ Avoid fast food and bakery items
✓ Avoid alcohol and smoking