Diet Clinic

Date: 11/13/2020
ID 20-10-13-U09
Consultant : Dietitian Mahnoor Obaid
Patient Details: PhysioFit, IDC Building Satyana Road Faisalabad

Name: Wania Siddique Age: 26

Gender: Female Weight: 85
Height 5 Feet, 4 Inches Diagnosis Obesity (Danger Zone)
Activity 1.1 Sleeping Hrs. 6.5 Hrs
Food Allergy No F.Food Freq. N/A

Medical History No

Measures Current KPIs Target Change Required

Body Mass Index (BMI) 32.2 23.0 -9.2
Ideal Body Weight (IBW) 85 54.5 -30.5

Caloric Split Up CHO Proteins Fats Total

Calories Requirement (g) 182 91 40 313

Diet Instructions:
Fluid Requirement : 3 Liters = 12 glasses water per day (6 glasses detox water ) and take the rest simple water

Follow Up Note For Exercise:

✔1 hour brisk walk daily either in morning or evening
✔20 mins of exercise daily before breakfast and before dinner.
✔10 squats daily (situps)

Diet Plan

Timing Monday/Wednesday/Friday Tuesday/Thursday Saturday/Sunday

*Take one glass warm water, soak
Pre-Breakfast *Take one glass warm water, soak *Take one glass warm water,
1tbsp chia/ basilseeds in it for
1tbsp chia/ basilseeds in it for soak 1tbsp chia/ basilseeds in
9:00 AM overnight (or atleast an half an hour
overnight (or atleast an half an hour it for overnight and consume
To before) and consume it in the
before) and consume it in the morning. it in the morning.
9:15 AM morning.

Breakfast *1 bran bread + 2 boiled

*One cup/240grams porridge (3 tbsp *3/4 cup yogurt(add 1/2tsp cumin
eggwhites + one apple +
9:45 AM made in water) with 2 boiled eggs + seeds) with 10 almonds and 1 fig +
1tbsp panjeeri. One cup green
To 1tbsp panjeeri. One cup green tea after 1tbsp panjeeri. One cup green tea
tea after 30 mins of
30 mins of meal(recipe mentioned in after 30 mins of meal(recipe
meal(recipe mentioned in
10:00 AM snack-3). mentioned in snack-3).
snack-3).

Snack-1 *One glass fresh juice of any

*Any two seasonal fruit (one apple/
one seasonal fruit(especially
12:00 PM half grapefruit/ half pomegranate/ 17- *One cup green juice
grapefruit or apple except
To 20 grapes)
banana)
 *One glass fresh juice of any
*Any two seasonal fruit (one apple/
one seasonal fruit(especially
half grapefruit/ half pomegranate/ 17- *One cup green juice
grapefruit or apple except
20 grapes)
banana)
12:15 PM

*One cup/240grams raw/boiled

*1/2 roti/CD size multigrain
vegetables such as cabbage, capsicum,
Lunch roti (besan+joo+gundum) + 4- *1/2 cup(8tbsp) boiled rice + 1 cup
cauliflower, onion, tomato, cucumber,
5tbsp homemade vegetable gravy or lentils + half
green chilies, coriander + add salt,
gravy(lentils, vege) + half cucumber. One cup green tea after 30
lemon Juice and pepper according to
2:15 PM cucumber .One cup green tea mins of meal(recipe mentioned in
taste with half cup boiled chickpeas.
To after 30 mins of meal(recipe snack-3).
One cup green tea after 30 mins of
mentioned in snack-3).
2:45 PM meal(recipe mentioned in snack-3).

Snack-2
1/3 cup roasted chickpeas+ 1tbsp 1/3 cup roasted corns + 1tbsp 5 almonds + 2 walnuts + 1tbsp
4:45 PM
panjeeri panjeeri panjeeri
To
5:00 PM
Dinner
2-3 small grilled chicken pieces(Desi One cup/240grams of boiled yellow
*One cup/240grams beans
7:00 PM Chicken or other) 28grams per piece + lentils with half cucumber( add two
salad .
To 3-4tbsp yogurt . boiled chicken piece within lentils).
7:30 PM

One cup low fat milk . One

One cup low fat milk. One cup tea One cup low fat milk . One cup Low
Snack-3 cup tea after atleast 30 mins (
after atleast 30 mins (1/2 tsp of fennel fat milk. One cup tea after atleast 30
1 inch cinnamon stick, 1/3tsp
seeds, 1/2tsp cumin seeds, few mint mins (1 cardomon, 1/2 ginger piece,
ajwain, five lemon grass
leaves) boiled well and squeeze half five lemon grass sticks) boiled well
9:30 PM sticks) boiled well and
lemon. and squeeze half lemon.
To squeeze half lemon.
9:45 PM

Important Note
Drink two glass of warm water before 15-20 mins of lunch and dinner. Add two tbsp of fibo in one glass water
and consume it before 20 mins of lunch and dinner

RECIPES

🔵DETOX WATER :
✔Take 1.5 liter of water(It makes 6 glasses) in a jug , add fist of mint leaves(podina),
1tsp cuminseeds, 1inch cinnamon stick, half cucumber and 2 tbsp lemon grass
✔Add these thing in water at night, and leave it for overnight(strain after 4 hours)
Drink these 6 glasses of detox water in the next day.
Similarly, you have to make your detox water daily at night and drink it the next day.
🔵GINGER GREEN TEA FOR 1 CUP:
✔Take 1.5 cup water, Add 1 tbsp grated ginger in it,
1/2 teaspoon fennel seeds, 1/2 teaspoon cinnamon powder, add few mint leaves
(available in any mart)
✔Wait 10 mins until it boils on low flame, then stain it.
After 2-3 mins when it gets warm, squeeze half lemon(optional) in it and drink it.

Recipe : ( Beans salad)

• 1/4 cup White beans
• 1/4 cup Red kidney beans (Rajma)
• 1medium sized Onion
• 2 Green chillies
• 1 ½ tsp lemon juice
Method:
1 Boil the beans separately in salted water till soft. drain and let them cool..
2 Drain immediately and refresh with cold water. drain and keep aside.
3 Peel and cut onion into one-fourth inch size pieces. clean, wash, drain and chop green coriander
and mint. wash and chop green chilies finely. peel and wash and chop it.
4 Dilute lemon juice with equal amount of water, stir in chopped coriander, mint, chillies & lemon.
5 Shake well and refrigerate the dressing for at least an hour.
6 Mix all cooked beans with diced onion and add the dressing, toss the salad to evenly mix.

Recipe : (Green juice)

Ingredients
• 2 big handfuls of fresh spinach
½ seedless cucumber
1/2 lime
• ¼ to ½ cup water
Add Carrot as per your taste but its really beneficial for iron deficiency
Method
1 Chop the cucumber and lime into equally sized chunks.
2 Place the spinach in the blender jug first, followed by about half of the other ingredients
and ½ cup of water.
3 Secure the blender lid and start off blending at moderate speed, then gradually increase.
4 Once the mixture is close to being fully pureed, add the remaining ingredients and continue to
blend. Only add additional water if necessary.

Weight Loss Remedy

We also provide herbal weightloss capsules, which contains Bladderwrack Seaweed Extract and is manufactured
in Spain by Aceites Guadalentin, it includes 60 capsules(consume one capsule before dinner and breakfast)
and one dropper(consume 10-15drops before lunch), it will cost you of Rs.8500 while we also provide a herbal
weightloss powder containing natural seeds and manufactured under the supervision of herbalists/dietitians
which will cost you of 3000 and can be used for two months. These can be dispatched to your address, kindly
let me know in case you will be interested.

General Instructions

✔Use minimum oil for cooking (ghee ka tarqa avoid karen)

✔Use vegetables mostly, specially those containing high amount of water i.e. palak, mushroom, kaduu.
✔Use yellow lentils soup frequently
✔Strictly avoid all fried items.
✔Reduce the amount of salt and cut sugar (use jaggery) and minimum quantity of
spices (use green chilled, black pepper and lemon to add taste instead of sugar)
✔Use green tea instead of tea.
Consume at least 6 to 8 glasses of water per day, sip by sip.
✔Avoid mash ki daal, chaney ki daal amd cow meat.
✔Consume one glass water before having tea or green tea.
✔Best time of workout if before breakfast and before dinner(on empty stomach).
✔Try to be active through out the day, offer prayers five times a day, its a healthy exercise.
✔No cold water, only warm/ boiled water
✔Green tea, morning drink and detox water shouldn't be missed
✔Try to sleep early and wake up early in the morning and walk for 15mins as this help in weight reduction
✔Reduce the eating habits of rice
✔Avoid cold water, only warm/ boiled water
✔Don’t forget to walk atleast for an hour daily, 5 mins of exercise should be started from the first day,
and increase the amount of time daily with your convinience, neither stick to 5mins nor exceed
too much that it start paining, but had to start in moderation to make your body used to it.

Diet plan including instructions should be followed properly, let me know in case of query or if you face any issue
With dedication and support you will lose weight soon.
Regards, Mahnoor Obaid
Follow me on Instagram @dietitianmahnoor

Note : Diet Clinic believes on controlling body fats only through maintained diet and healthily life style
including proper exercise, we request our visitors to avoid using supplements and other weight loss treatment methods