Dietary Advice

Name : Date :

Early Morning Lukewarm water with lemon Or Green Tea – 1

cup Or Tea (with little sugar) – 1 cup
Marie biscuits – 2
Breakfast Ragi ganji Or Samba Rava ganji Or Raggi Roti 2
nos Or 2 Idlis with Sambar Or 2 Wheat Chappathi
Any millet based food
(ex: ragi,saamai,kudiraivaali,kambu,solam)
Fruit salad – 1 medium bowl or veg soup
Mid morning
Green tea (with little sugar) – 1 cup or Buttermilk
Ragi ball ( 2 no ) with fruit salad
Or
Steamed rice (1 bowl) with fruit salad
Lunch Or
Chappathi 2 nos with optional 100 grms chicken
or mutton or fish (all gravy no roasted items)
Fruit Salad
Green tea (without sugar)-1 cup
Evening
Wheat rusk -2
Wheat Chapati (without oil)- 2
Dinner Avial Mixed vegetable -1 small bowl
Veg Soup - 1 medium bowl

General advice

 Never eat non veg in the night

 Never eat rice based food in the night
 Always try to eat wheat based product in the night
 Foods to eat when hungry – Fruit salad or vegetable soup (20 calories approx)
  Water is the vital element that is required for proper functioning of the body. Therefore
drink at least 8-10 glasses of water daily
 Drink 2 glasses of water before dinner
 If you take non veg, make sure that you are taking it only for lunch and it does not
exceed 100 grams
 More sugar means more weight so please avoid sugar as much as possible
 If possible, get into the habit of taking all day wheat based food(wheat chappathi/wheat
biscuit) to avoid rice.
 Say no to roasted food (poriyal) as it has more calories. Eat avial (boiled) instead.
 Watch the time.Never exceed the exercise beyond 45 minutes during diet plan.
 Take less salt as it helps reduce weight considerably.
 Drink buttermilk and avoid curd.

Foods highly recommended

Green Leafy Vegetables

Unpolished brown rice

Multigrain flour, bread
Multigrain flakes
Fresh fruits
Lean meats like organic chicken and fish
Milk
Green tea and herbal tea

Foods to avoid

 Sugary aerated drinks (coco cola,maasa,7up etc), Sweets and desserts

 Red meat, Ice cream,Chocolate,Fast food, Frozen food
 Cheese, butter and ghee
 White rice, white flour, white bread, pasta
 Fried and oily snacks, pop corn,corn,banana,roasted food,ground nut oil,ground nut
related products,ghee,sugar (use very less if unavoidable),all rice based items