Diet Plan To Lose Weight / FACE FAT

Please Read This FIRST ⚠️

Adjust the meal as per your caloric needs.
Protein / Carbs and Fat are in Correct proportions in the recipe you can combine any Breakfast

⚠️ ⚠️
with any lunch and dinner. Use the snacks list provided in snack time to improve the progress.

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Reduce 200 to 400 calories from your BMR in Food Calories to lose weight.

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///// This Diet Plan Has Only Around 1350 kcal (Increase or Decrease some foods as

per your needs after checking BMR. /////

Try to workout to increase your weight loss progress faster. (WORKOUT PLAN BELOW)

To calculate your BMR use https://www.calculator.net/bmr-calculator.html

For more help check out my YouTube Channel

https://www.youtube.com/channel/UCNnN4IG0GhW6irAdfSqVNpA

For Personal Assistance contact me on Instagram https://www.instagram.com/dfithomie/

SPOT REDUCTION IS NOT POSSIBLE - You have to go through weight loss schedule to lose
your face fat

Diet Plan
Breakfast:

Option 1:

2 idlis (150g) with 2 tbsp of coconut chutney (60g) and 1 cup of sambar (240g).
Calories: Approximately 300 kcal.
Protein: Approximately 12-15 grams

Option 2:
1 dosa (100g) with 2 tbsp of chutney (60g) and 1 cup of sambar (240g).
Calories: Approximately 330 kcal.
Protein: Approximately 7-10 grams

Option 3:

1 cup of pongal (200g) with 1/4 cup of coconut chutney (60g).

Calories: Approximately 320 kcal.
Protein: Approximately 6-9 grams

Mid-Morning Snack:

Option 1:

1 medium-sized banana (100g).

Calories: Approximately 90 kcal.
Protein: Approximately 1-2 grams

Option 2:

1 cup of sliced papaya (140g).

Calories: Approximately 60 kcal.
Protein: Approximately 1 gram

Option 3:

1 cup of buttermilk (240g).

Calories: Approximately 90 kcal.
Protein: Approximately 4 grams

Lunch:

Option 1:

1 cup of cooked brown rice (195g) with 1/2 cup of rasam (120g) and 1 cup of mixed
vegetable curry (200g).
Calories: Approximately 450 kcal.
Protein: Approximately 10-15 grams

Option 2:

2 chapatis (100g) with 1/2 cup of dal (100g) and 1 cup of cucumber salad (150g).
Calories: Approximately 420 kcal.
Protein: Approximately 10-15 grams
Option 3:

1 cup of quinoa (185g) with 1/2 cup of sambar (120g) and 1 cup of mixed vegetable curry
(200g).
Calories: Approximately 440 kcal.
Protein: Approximately 12-17 grams

Evening Snack:

Option 1:

1 cup of masala chai (240g) with 2 whole wheat biscuits (30g).

Calories: Approximately 150 kcal.
Protein: Approximately 2-4 grams

Option 2:

1 small bowl of sprouts salad (100g).

Calories: Approximately 60 kcal.
Protein: Approximately 3-5 grams

Option 3:

1 small bowl of mixed nuts (30g).

Calories: Approximately 180 kcal.
Protein: Approximately 4-7 grams

Dinner:

Option 1:

2 chapatis (100g) with 1/2 cup of vegetable curry (100g) and 1/2 cup of dal (100g).
Calories: Approximately 400 kcal.
Protein: Approximately 10-15 grams

Option 2:

1 cup of quinoa (185g) with 1/2 cup of spinach dal (120g).

Calories: Approximately 420 kcal.
Protein: Approximately 10-15 grams

Option 3:

1 cup of brown rice (195g) with 1 cup of vegetable pulao (200g).

Calories: Approximately 430 kcal.
Protein: Approximately 8-12 grams
If this helped you

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WORKOUT PLAN
(People With HEART / Any Problems do Consult Me or Any other Professional BEFORE)

💪💪💪
1. Warm-up (5 minutes):

○ Jog in place or brisk walk for 2 minutes.

○ Arm circles and leg swings for 1 minute each.
○ Bodyweight squats or lunges for 1 minute.

2. HIIT Circuit (repeat 4 times):

○ Exercise 1: Jumping Jacks (1 minute)

○ Exercise 2: Burpees (1 minute)
○ Exercise 3: Mountain Climbers (1 minute)
○ Exercise 4: High Knees (1 minute)
○ Rest for 1 minute after completing all exercises.

3. Strength Training (5 minutes):

○ Bodyweight exercises like push-ups, squats, lunges, or planks for 30 seconds

each with 15 seconds rest between exercises.

4. Cardio Blast (5 minutes):

○ Jump rope or fast-paced jogging in place for 3 minutes.

○ Finish with 2 minutes of jumping jacks or high knees.
 5. Cool-down (5 minutes):

○ Stretch major muscle groups for about 5 minutes, focusing on legs, arms, back,
and core.

Thanks