Day Exercise (Always finish exercise with 10 minute meditation)

Day 1 Warm-up – 10 mins

Day 1 Rope jumping – 3 sets of 50 reps
Day 1 Crunches – 2 sets of 15 reps
Day 1 Bicycle crunches – 2 sets of 15 reps
Day 1 Leg-up crunches – 2 sets of 15 reps
Day 1 Sit-ups – 2 sets of 15 reps
Day 1 Russian twist – 2 sets of 25 reps
Day 1 Flutter kicks – 2 sets of 30 reps
Day 1 Scissor legs – 2 sets of 15 reps
Day 1 Leg raises – 2 sets of 15 reps
Day 1 Brisk walk – 10 minutes
Day 1 Cool off by doing some stretching exercises

Day 2 Warm-up – 10 mins

Day 2 Brisk walk – 10 mins
Day 2 Cross cycling – 15 minutes
Day 2 Bicep curls (2.5 kg) – 2 sets of 12 reps

Day 2 Hammer curls (2.5 kg) – 2 sets of 12 reps

Day 2 Triceps extension (2.5 kg) – 2 sets of 12 reps

Day 2 Front raises (2.5 kg) – 2 sets of 12 reps
Day 2 Lateral raises (2.5 kg) – 2 sets of 12 reps
Day 2 Lat pulldowns (set weight at 20 or 30 kg)- 3 sets of 12 reps
Day 2 Bent over rowing (2.5 kg) – 2 sets of 12 reps
Day 2 Lunges with medicine ball twist
Day 2 Cool off stretches

Day 3 Warm-up – 10 minutes

Day 3 Brisk walking – 10 minutes
Day 3 Lying chest press (3 kg dumbbell) – 3 sets 12 reps
Day 3 Dumbbell pullover (5 kg dumbbell) – 3 sets of 12 reps
Day 3 Knee push-ups – 2 sets of 10 reps
Day 3 Inchworm push-ups – 2 sets of 10 reps
Day 3 Burpees – 2 sets of 10 reps
Day 3 Forward elbow plank – 2 sets of 30-60-seconds hold
Day 3 Side plank – 2 sets of 30-second hold
Day 3 Cool off stretching exercise
Day 4 Warm-up – 10 minutes
Day 4 Spot jogging – 5 minutes
Day 4 Full squat – 3 sets of 12 reps
Day 4 Explosive squats – 3 sets of 12 reps
Day 4 Forward lunges – 2 sets of 12 reps
Day 4 Explosive forward lunges – 2 sets of 12 reps
Day 4 Box jump squat – 3 sets of 10 reps
Day 4 Tap tap squats – 3 sets of 10 reps
Day 4 Plie squat – 3 sets of 10 reps
Day 4 Goblet squat – 3 sets of 10 reps
Day 4 Cool off stretches

Day 5 Rest Day - No Exercise

Day 5 Rest Day - No Exercise
Day 5 Rest Day - No Exercise
Day 5 Rest Day - No Exercise
Day 5 Rest Day - No Exercise
Day 5 Rest Day - No Exercise
Day 5 Rest Day - No Exercise
Day 5 Rest Day - No Exercise
Day 5 Rest Day - No Exercise
Day 5 Rest Day - No Exercise
Day 5 Rest Day - No Exercise
Day 6 Warm-up – 10 minutes
Day 6 High knees – 2 sets of 25 reps
Day 6 Squats with bicep curls – 3 sets of 12 reps
Day 6 Squats with hammer curls – 3 sets of 12 reps
Day 6 Wall squats – 3 sets of 30-second hold
Day 6 Wall push-up – 3 sets of 10 reps
Day 6 Bridge – 3 sets of 12 reps
Day 6 Cat and cow pose – 3 sets of 12 reps
Day 6 Donkey kicks – 3 sets of 10 reps
Day 6 Mountain climbers – 2 sets of 15 reps
Day 6 Leg up crunches – 3 sets of 12 reps
Day 6 Cool off stretches

Day 7 Yoga - Any One of the following

Day 7 Aerial yoga - Any One of the following
Day 7 Swimming - Any One of the following
Day 7 Dancing - Any One of the following
Day 7 Jogging - Any One of the following
Day 7 Zumba - Any One of the following
Day 7 Bicycling - Any One of the following
Day 7 Calisthenics - Any One of the following
Day 7 Kickboxing - Any One of the following
Simple Rules
Go to bed early to wake up early and fresh.
Have a cup of detox drink as soon as you get up.
Sneak in a 30 to 45-minute workout if you are a morning workout person.
Have a filling breakfast before heading out.
Have your meals on time.
Keep yourself hydrated by drinking at least 3 liters of water every day.
Follow an evening workout routine if that’s convenient for you.
Take a shower or soak your feet in warm water.
Avoid snacking on junk.
Switch off all electronics 30 minutes before you sleep.
Read or write a journal before you go to bed.
General Exercise Plan for Complete body Exercise
Head tilt – 1 set of 10 reps
Neck rotations – 1 set of 10 reps
Shoulder rotations – 1 set of 10 reps
Arm circles – 1 set of 10 reps
Wrist rotations – 1 set of 10 reps

Waist rotations – 1 set of 10 reps

Ankle rotation – 1 set of 10 reps

Spot jogging – 5 minutes
Jumping jacks – 2 sets of 20 reps
Side lunges – 1 set of 15 reps
Forward bend – 1 set of 10 reps
Standing side crunches – 2 sets of 10 reps
Russian twist – 2 sets of 20 reps
Crunches – 3 sets of 10 reps
Full squat – 2 sets of 10 reps
Explosive forward lunges – 2 sets of 10 reps
Burpees – 1 set of 10 reps
Sit-ups – 1 set of 10 reps
Bicep curls (5 lb weights) – 2 sets of 10 reps
Tricep dips – 2 sets of 5 reps
Push-ups – 2 sets of 10 reps
Lying leg circles – 1 set of 10 reps
Horizontal kicks – 1 set of 10 reps
Forward elbow plank – 20-second hold
Stretch
 Group

Woman

Man

Tips and Tricks

Try to consume at least five different types of veggies and three different types of fruits per day.
Avoid consuming too much oil. Though ghee is good for health, avoid it for a few days.
Drink the leftover water when you make ricotta cheese at home. It is packed with protein.
Do not throw away the soft spinach stem or the crunchy broccoli stalk, considering them inedible. Wash them and slice
these parts of the veggies are highly nutritious.
Mix cardio and strength training. Make sure you lose the fat first through cardio and then slowly integrate strength traini
Sleep for at least 7-8 hours a day.
Meditate and de-stress.
Stay hydrated.
 Calories
Activity Weight (kg) Protein Fat
Recommended
Sedentary 1,900 20
Moderately active 2,230 55 25
Very Active 2,850 30
55
Pregnant 350 23 30
Lactating (0-6 months) 600 19 30
Lactating (6-12 months) 520 13 30
Sedentary 2,320 25
Moderately active 60 2,730 60 30
Very Active 3,490 40

ce off half an inch of the broccoli stalk or the soft spinach leaf stem. You can use the rest as

ining into your exercise routine.

 Days Early morning 6AM Breakfast 7 AM Snack 10 AM
Day 1 NA for Western meal plan Coffee / Tea with a bowl of Oatmeal and berries Handful of Almonds or Walnuts

Coffee / Tea Bowl of Plain Greek yogurt topped with

Day 2 NA for Western meal plan Roasted Chickpeas
Drizzle of honey / Walnuts
Smoothie made with milk of your choice / Nut butter / 1/4th Avacado mashed with lemon juice and a
Day 3 NA for Western meal plan
Fruit pinch of salt on a whole grain cracker
Coffee / tea - Toasted whole grain bread with 1 slice
Day 4 NA for Western meal plan Pistachios
cheese and Strawberries
Coffee / Tea and the left over bowl of farro on Day 3
Day 5 NA for Western meal plan Dried Apricots and Walnuts
dinner topped with poached egg and avacado
Coffee / Tea with smoked salmon, capers and tomato
Day 6 NA for Western meal plan In season Fruit
slices
Coffee / Tea with Greek yogurt mixed with sunflower
Day 7 NA for Western meal plan Sliced orange and Pistachios
seeds and raspberries
Coffee / Tea. Two eggs with Sauteed Greens like kale
Day 8 NA for Western meal plan Roasted Chickpeas
or spinach + Orange

Smoothie made with Milk of your choice - Frozen

NA for Western meal plan Mini peppers stuffed with Hummus
cherries / banana and cocoa powder
Day 9
Coffee / Tea with a bowl of Oatmeal with raisins and
NA for Western meal plan Greek yogurt and a piece of fruit
Day 10 crushed walnuts with a drizzle of honey if desired

Coffee / Tea with a slice of veggie frittata with

NA for Western meal plan Apple with Nut butter
avacado
Day 11
Coffee / Tea with a bowl of Ricotta topped with fruit
NA for Western meal plan (peaches / Pears / Berries or fresh apricots) and a Handful of lightly salted nuts
Day 12 drizzle of honey
 Coffee / Tea and oatmeal with Nut butter and blue
NA for Western meal plan Container of greek yogurt
Day 13 berries
 Days Early morning 6AM
NA for Western meal plan
Day 14
1 Cup warm water with
Day 15 half a lime and honey
Breakfast 7 AM Snack 10 AM
Coffee / Tea and toasted whole wheat bread topped
Dried cranberries and mixed nuts
with Ricotta and sliced fruit
2 or 3 idlis + 1 small bowl sambar or 2 egg whites + ½
a small bowl of peanut and coconut chutney + 1 cup 1 medium apple or a small bowl of grapes
green tea

2 medium rava dosas + tomato and onion chutney +

1 Cup warm water with 1 cup cut fruits
1 cup black coffee + 4 almonds
Day 16 half a lime and honey
2 teaspoons fenugreek 2 pesarattus + ¼ cup allam pachadi + 4 almonds + 1
seeds soaked overnight in cup green tea 1 cup freshly pressed fruit juice
Day 17 1 cup water
2 teaspoons fenugreek
seeds soaked overnight in Quinoa upma + 1 cup green tea Cucumber slices + 4 almonds
Day 18 1 cup water
2 teaspoons fenugreek 1 cup green tea + 2 puttus + 1 medium bowl
seeds soaked overnight in cherupayar thoran 3 almonds + 1 cup watermelon juice
Day 19 1 cup water

1 cup filter coffee (use 1 teaspoon sugar) or 1 cup

1 cup warm water with black coffee + 2-3 idiyappams with 1 medium bowl 1 banana + 2 almonds
juice of half a lime and egg or vegetable stew
Day 20 honey

2 teaspoons fenugreek 1 medium bowl pongal (use slivered almonds instead

1 cup coconut water
seeds soaked overnight in of cashews) with coconut chutney + 1 cup green tea
Day 21 1 cup water
 Lunch 12:30 - 1 PM
Cup of Lentil Soup and half of a Turkey or Chicken
Sandwich made with Whole wheat bread
Left over Veggie and Bean stew from Yesterdays
Dinner
Three bean soup topped with a dollop of Pesto and
served with a whole grain roll
Lentil based Salad with Feta, roasted red peppers,
sun dried tomatoes and olives
Quinoa, bean, Veggie salad served with a slice of
whole wheat / Grain bread
Mediterranean bean salad and whole grain crackers

A piece of whole grain bread with Sliced tomatoes,

Cheese and olives
Leftover lamb stew from Dinner on Day 6

Tuna Salad made with olive oil, dried herbs, Olives

and sun dried tomatoes Served on a bed with spinach
with mix veggies and whole grain crackers

Leftover Tuscan white bean soup from Day 9 Dinner

Prepared Dolmas with hummus and Pita (Look for

stuffed grape leaves in the prepared food section of
the grocers)
Greek pasta Salad (Whole grain pasta with red
onions, tomato, kalamata olives and feta) served on a
bed of romainne
Salmon salad sandwich with a cup of bean based
soups
 Lunch 12:30 - 1 PM
Quinoa bowl with roasted sweet potatoes, goat
cheese and walnuts

2 ragi balls + Vegetable curry + 1 cup rasam + 1 cup

buttermilk

1 small bowl brown rice (or) 2 rotis + 1 cup bendekai

gojju + 1 cup sambar + cucumber and carrot salad +
1 cup buttermilk
1 small bowl brown rice + 1 cup daal + 1 small bowl
beetroot poriyal + 1 small cup of sprouts salad + 1
cup buttermilk
1 small bowl white rice + 1 cup ridge gourd daal + ½
medium bowl of stir-fried carrots + tomato and
beetroot salad + 1 cup buttermilk
1 small bowl coconut rice (or) 2 rotis + 1 cup palak
daal + 1 medium bowl cauliflower kootu + carrot,
beetroot, and cucumber salad + 1 cup buttermilk

1 medium cup white rice + 1 small cup kothavarangai

puli kootu + 1 cup sambar + 1 small cup sevai
pudding (use jaggery and full-fat milk) + 1 cup curd

½ medium cup white rice + 1 medium bowl Kerala

style fish curry or mamidikaya pappu + 2 rotis + 1
medium bowl avial + tomato and cucumber salad + 1
small bowl curd
 Days Snack 3:30 - 4:00 PM Dinner 7PM Post Dinner Before sleep
Sliced Carrots / Bell Peppers / Cucumbers dipped in
Day 1 Veggies and white bean Stew NA for Western Meal plans
Hummus
Roasted Chicken served with Tzatziki (Yogurt based
Day 2 A peach / Pear / Apple depending on season NA for Western Meal plans
sauce, Pita bread and a side salad
Salmon with Farro / with Roasted Zucchini and
Day 3 Package of Olives and Fresh veggies NA for Western Meal plans
eggplant
Day 4 Greek Yogurt with Fresh fruit Grilled shrimp with Sauteed kale and polenta NA for Western Meal plans

Marinated grilled chicken skewers Served with bulgur

Day 5 Whole grain crackers and black bean dip NA for Western Meal plans
wheat and a cucumber and red onion salad
Day 6 Piece of cheese and olives Moroccan Lamb stew with Cous cous NA for Western Meal plans

Day 7 Packaged flavored lupini beans Red Lentil and vegetable Stew NA for Western Meal plans

Day 8 Mixed nuts with a piece of dark chocolate Baked white fish, roasted potatoes and Zucchini NA for Western Meal plans

Piece of cheese with a piece of fruit
Day 9
Hummus with sliced vegetables like red peppers,
Day 10 Celery and cucumber
Hearty Tuscan white bean soup with whole grain bread NA for Western Meal plans
Garlic lemon chicken thighs with Asparagus and Israeli
NA for Western Meal plans
Couscous

Greek yogurt dip with sliced vegetables Seafood stew (Shrimp and white fish in a tomato base) NA for Western Meal plans
Day 11

Fresh fruit salad Left over seafood stew from Dinner on Day 11 NA for Western Meal plans
Day 12
 Shakshuka (Baked eggs in tomato Sauce) Topped with
Smashed avocados on whole grain crackers NA for Western Meal plans
Day 13 Feta and served over Polenta
 Days Snack 3:30 - 4:00 PM Dinner 7PM Post Dinner Before sleep
Artichoke and cannellini bean pasta with bread crumbs
Olives and a few Pita chips dipped in hummus NA for Western Meal plans
Day 14 and Parmesan

2 rotis + 1 medium bowl of vegetable curry + 1 cup 1 cup warm milk with a
1 cup green tea + 2 Marie biscuits
spinach daal + 1 small bowl of curd pinch of turmeric
Day 15
2 rotis + 1 cup mixed daal + 1 medium bowl vegetable
1 cup black coffee + 1 boiled egg (or) boiled peanuts 1 cup warm milk with a
kadalai curry or chicken curry + cucumber, onion, and
(20 g) pinch of turmeric
Day 16 tomato salad + 1 small cup low-fat curd
2 small multigrain atta parotas with 1 cup vegetable
1 cup warm milk with a
1 cup green tea + 6 in-shell pistachios kurma + 1 medium bowl mixed daal + 1 small bowl of
pinch of turmeric
Day 17 curd
2 rotis + 1 cup mixed veg curry + ½ cup whole masoor
1 cup warm milk with a
1 cup black coffee + 1 multigrain biscuit daal or 1 piece of grilled fish + carrot and cucumber
pinch of turmeric
Day 18 salad + 1 small cup curd

2 rotis + 1 medium bowl yellow daal or chicken curry + 1 cup warm milk with a
1 cup black coffee + 1 cup unsalted popcorn
a small bowl bendakayi gojju + 1 cup curd pinch of turmeric
Day 19
½ cup brown rice + 1 cup chicken curry or mushroom
1 cup coconut water or 1 cup black coffee + 1 and peas curry +1 small cup beans and coconut curry 1 cup warm milk with a
multigrain biscuit + cucumber and carrot salad + 1 cup curd + a piece of pinch of turmeric
Day 20 dark chocolate

2 rotis(small) + 1 cup spinach daal + stir-fried beetroot 1 cup warm milk with a
1 cup green tea + 1 cup of moong sprout salad
+ cucumber and tomato salad + 1 cup curd pinch of turmeric
Day 21
Sl No Food Benefits
A cereal grain, barley is high in dietary fiber, which one study published in The Journal of Nutrition found makes a person feel more full and reduces the
Barley
1 risk of developing obesity
The polyphenols (micronutrients in many plant-based foods) found in lemons suppress weight gain and fat accumulation, according to a Japanese study
2 Lemon published in the Journal of Clinical Biochemistry and Nutrition
A study published in Physiology & Behavior found that the catechins (a type of plant chemical and antioxidant) and caffeine in green tea help your
metabolism work more efficiently. That isn’t the only benefit of this beverage; another study found that green tea may reduce the risk of heart attack,
3 Green Tea making it one of the best foods for your heart
A University of Sydney study on satiety of common foods published in the European Journal of Clinical Nutrition found that boiled potatoes filled people up
more than any other food studied. Cold potatoes, on the other hand, are found to have high amounts of resistant starch, which yet another study
published in Critical Reviews in Food Science and Nutrition concluded promotes weight loss and maintenance due to a variety of factors, including
4 Potatoes increased fat breakdown, lower levels of fat storage and preservation of lean body mass.
Yet another type of tea, oolong was found to have helped people lose weight according to a study published in the Chinese Journal of Integrative
5 Oolong Tea Medicine. Participants in the six-week study who regularly drank oolong tea lost 6 pounds by the end of it
According to the Grains & Legumes Nutrition Council, legumes are rich in fiber and protein, which help keep a person full. The council reports that four out
of five scientific trials found a significant amount of weight loss among those who included legumes in a calorie-conscious diet as opposed to those who
6 Legumes did not.
Studies in the past few decades have found that obesity and inflammation have a strong link. A study published in the Annual Review of Nutrition found
that curcumin — the yellow-pigmented chemical found in turmeric — is naturally anti-inflammatory and therefore helps fight against obesity and insulin
resistance. More importantly, the curcumin in turmeric has also been found to improve both memory and mood, providing the perfect justification to eat
7 Turmeric more South Asian food
Eating more wholegrain oats significantly aided in lowering blood lipid levels, controlling hyperglycemia and reducing weight, according to the findings of
8 Oatmeal one study published in the peer-reviewed journal Nutrients. As a result, oatmeal is a great diet option for diabetics who are overweight.
Bananas are high in fiber, increasing satiety which may help decrease body weight. One study in the Nutritions journal also found that increased fruit
9 Bananas consumption was associated with subsequent weight loss.
Researchers at The University of Missouri and Purdue University found that high protein intake helped overweight or obese participants feel more full
every day and control their appetites in the evenings. The study, which was published in Obesity, a peer-reviewed journal, supports the use of protein
10 Protein Powder powder to increase protein intake in one’s diet.
A 12-week Brazilian study published in Nutrition found that overweight women who ate three pears a day saw more weight loss as opposed to the control
11 Pears group in the study.
Tuna is a good source of protein, as well as omega-3 fatty acids, which have been found to increase levels of leptin, a hormone responsible for inhibiting
hunger, in people with obesity. One study published in the Journal of the American Medical Association confirmed that increased doses of leptin increased
12 Tuna weight loss among obese subjects
A fruit you’ve never heard of but need to try, goji berries are low in both calories and sugar. A study published in the Journal of the American College of
Nutrition found that consumption of goji berries increased a person’s metabolism and reduced the circumference of their waist. Another study linked eating
13 Goji Berries goji berries to prostate tumor reductions in mice, making it one of the foods every man should eat.
 A Japanese study published in Bioscience, Biotechnology, and Biochemistry found that obese participants who drank apple cider vinegar demonstrated a
reduction in body weight, body fat mass and body mass index. Apple cider vinegar has also been lauded by celebrities such as Jennifer Aniston, Katy
Perry, Victoria Beckham and Kourtney Kardashian for purported health benefits such as clearing skin, managing blood sugar and lowering cholesterol, but
14 Apple Cider Vinegar one of our own editors didn’t have much success with their own experiment
A four-week study published in ISRN Pharmacology found that taking two tablespoons of coconut oil per day significantly decreased belly fat in men, while
15 Coconut Oil another 12-week study published in Lipids concluded the same for female participants
Kefir is a slightly alcoholic, fermented milk drink native to the Balkans, Eastern Europe and the Caucasus region. A study published in Bioscience,
Biotechnology, and Biochemistry concluded that drinking kefir decreased weight gain and prevented fat accumulation in obese mice, while a study in the
16 Kefir European Journal of Nutrition found that the drink led to similar weight loss as low-fat milk, which is great for those who follow lactose-free diets
Everyone loves potato chips, but anyone looking to shed some pounds should switch to popcorn, according to a study published in the Nutrition Journal.
Researchers concluded that popcorn is more filling than potato chips, a fact that, along with popcorn’s low calories, makes it a good alternative for those
17 PopCorn who are looking to reduce hunger pains and weight
A study published in Critical Reviews in Food Science and Nutrition found that increased intake of ginger led to decreased body weight, hip ratio, waist-to-
18 Ginger hip ratio, insulin resistance and fasting glucose. Ginger also has anti-inflammatory properties, making it one of the best foods to fight bloa
 Researchers at the University of Michigan found that blueberries, perfect with some delicious pancakes or yogurt, helped get rid of belly fat and lowered
19 Blueberries risk of diabetes in rats. Blueberries are also rich in antioxidants, making them one of the best foods you can eat to lower blood pressure.
Spinach is high in magnesium, a vitamin that many people are lacking, which regulates blood pressure, blood glucose, muscle and nerve function and the
synthesis of proteins. In a study published in PLOS One, researchers in Newfoundland, Canada, found that a diet with high magnesium has strong
20 Spinach associations with lower insulin resistance and is therefore better for people who are overweight or obese.
Broccoli sprouts are germinated broccoli seeds that look like alfalfa sprouts and taste sort of like radishes. Broccoli sprouts contain a sulfur-rich plant
21 Broccoli Sprouts chemical known as sulforaphane, which helps to rectifiy obesity, according to one study published in ScienceDaily
Quinoa is high in fiber, which helps both weight loss and weight management. The grain, which originates in South America, is also high in protein, and a
22 Quinoa study published in Regulatory Peptides found that increased protein intake resulted in increased satiety and therefore increased weight loss.

Sl No Food Benefits
A perfectly grilled salmon is as healthy as it is delicious. In addition to being high in protein, salmon, like tuna, has high levels of omega-3 fatty acids. An
eight-week study done by scientists at the University of Iceland and published in the European Journal of Clinical Nutrition found that salmon was
23 Salmon especially effective in decreasing inflammation in overweight and obese participants, resulting in weight loss
There are many reasons to eat an avocado every day, and a study by researchers at Loma Linda University concluded that one of them is that doing so
24 Avocado reduces weight gain and results in lower prevalence of excess weight.
Capsaicin, the same active component in chili peppers that makes spicy food feel hot, was found to be associated with a lower prevalence of obesity,
according to a study published in Bioscience Reports. The same study also found an association between consumption of capsaicin and loss of belly fat,
25 Chili Peppers giving all the more reason to eat more chili peppers in one’s food or check out the world's hottest hot sauces
British scientists published a study in ScienceDaily that concluded that eating more seaweed can help prevent obesity, as it found that doing so reduced
26 Seaweed the amount of fat absorbed by the body by more than 75%
For a drink you sip every morning, there are a lot of things you don't know about coffee. One fun coffee fact is that drinking it stimulates brown adipose
27 Coffee tissue, or “brown fat,” which one study published in Scientific Reports found burns calories in order to generate body heat, thereby causing weight loss
For a drink you sip every morning, there are a lot of things you don't know about coffee. One fun coffee fact is that drinking it stimulates brown adipose
28 Apples tissue, or “brown fat,” which one study published in Scientific Reports found burns calories in order to generate body heat, thereby causing weight loss
Believe it or not, you can eat pasta to lose weight, according to a recent study published by BMJ Journals in which researchers monitored participants for
12 weeks, during which they were fed half a cup three times every week. The results found that each participant had lost roughly a pound by the end of
29 Pasta the trial — not a huge amount, but also proving that pasta may not be the enemy when it comes to weight gain
Cinnamon was studied by researchers at the University of Michigan in order to see its effect on obesity. After testing the fat cells of volunteers from a
range of ethnicities, ages and body mass indices, the researchers found that cinnamaldehyde — the essential oil that gives cinnamon its taste — acts
30 Cinnamon directly on fat cells, causing them to burn energy and boost metabolism
Not only is honey one of the foods with an impressive shelf life, but researchers at the National University of Malaysia found that it also helps protect
against metabolic syndrome, a cluster of conditions that include excess fat around the waist, increased blood pressure, abnormal cholesterol or
triglyceride levels and high blood sugar. Honey’s low glycemic index helps to limit weight gain and the accumulation of fat, and also lowers blood glucose
31 Honey levels, improves insulin sensitivity and increases lipid metabolism, among other benefits
 Far too many people don’t drink enough water, despite its many benefits, which include weight loss, according to scientists at Virginia Tech. A 12-week
study, which followed middle-aged and older adults, found that participants on a low-calorie diet who drank about 16 ounces of water before breakfast,
lunch and dinner lost about two kilograms (roughly 4.5 pounds) more than those who were on just the low-calorie diet. And that’s not the only way your
32 Water body can change when you drink more wate
Flaxseed is the richest source of lignans, a plant-based compound that mimics estrogen in the body. One study published in the American Journal of
Epidemiology found that lignans are associated with less weight gain, which makes adding a tablespoon of flaxseed to yogurt or salad yet another diet
33 Flaxseed method.
 Tart cherries have high concentrations of melatonin, the hormone responsible for regulating the sleep cycle. A University of Arizona study found a link
between poor sleep and obesity, as junk food cravings tend to occur due to a lack of sleep. Eating tart cherries, or drinking tart cherry juice, therefore, will
34 Tart Cherries not only help a person get enough sleep but also help curb those cravings that lead to weight gain or prevent weight loss.
Garlic gets its strong smell and flavor from a compound called allicin, which one study published in Metabolic Brain Disease found ameliorates metabolic
35 Garlic disorders and obesity. Yet another study also found that garlic is one of the foods that may help prevent dementia and Alzheimer’s.
A 12-week study published in the Journal of Applied Research on Children found that participants who ate peanuts or peanut butter three times a week
36 Peanuts had a lower body mass index by the end of the study as compared to participants who only ate them once a week or less.
Not only do grapefruits have lots of fiber, making them quite filling, but they also contain a compound called p-synephrine, which one study published in
the British Journal of Clinical Pharmacology gave to participants before a workout on an exercise bike. The study found that those participants who had
37 Grapefruit taken p-synephrine burned more fat than carbohydrates when exercising at a low to moderate intensity.
There are so many excuses to eat dark chocolate every day, including weight loss purposes, according to a study published in Critical Reviews in Food
38 Dark Chocolate Science and Nutrition. The study found that eating dark chocolate led to a significant reduction in body weight and body mass index.
A study published in the International Journal of Obesity and Related Metabolic Disorders found that a low-calorie diet enriched with 84 grams of almonds
39 Almonds per day resulted in sustained weight loss, particularly when compared to a low-calorie diet enriched with complex carbohydrates instead.
It’s important to know how to pick the perfect watermelon in order to enjoy its taste and its health benefits, which, according to a study conducted by
scientists at San Diego State University, include reductions in blood pressure and body weight. The study found that daily consumption of watermelon
40 Watermelon resulted in participants losing weight and body mass index, as well as seeing an improvement in their blood pressure levels.
There are many ways to cook an egg, but it isn’t how you eat it but when you eat it that affects weight loss. According to a study published in the
International Journal of Obesity, an egg breakfast when combined with an energy-deficit diet promotes weight loss, especially when compared to a bagel
41 Eggs breakfast.
Strawberries are rich in flavonoids (a type of plant chemical), which one Harvard Medical School study found can help to prevent weight gain when intake
42 Strawberries is increased.
Many people don’t need much convincing to have a shot of tequila every day, but researchers of the American Chemical Society found that drinking
tequila can actually help you lose weight. Tequila contains sweeteners called agavins, which not only reduce blood sugar but also help type 2 diabetics
43 Tequila and people with obesity lose weight.
Sl No Food Benefits
A study done by researchers at the University of Buffalo found that portobello mushrooms help to regulate blood sugar and balance hormones, which can
44 Mushrooms help a person lose weight. The researchers also found that eating mushrooms can help a person exercise longer as well.
According to a study conducted by scientists at the Federal University of Paraíba in Brazil, eating chia seeds can help a person lose a significant amount
45 Chia Seeds of weight and waist circumference, as well as improve their lipid profile.
Yogurt has a reputation of being a “healthy” food, but there are many kinds. Researchers from the University of Missouri published a study in the journal
46 Greek Yogurt Appetite that found Greek yogurt to be the type of yogurt that made participants feel the most full due to its high protein content.
Yogurt has a reputation of being a “healthy” food, but there are many kinds. Researchers from the University of Missouri published a study in the journal
47 Whole Grains Appetite that found Greek yogurt to be the type of yogurt that made participants feel the most full due to its high protein content.
Researchers at the Tokyo Medical and Dental University found that drinking tomato juice can help a person lose weight as it increases their resting energy
expenditure, or the amount of energy a person spends while at rest. While tomato juice isn’t loved by everyone, its taste does change drastically when a
48 Tomato Juice person is at higher altitudes, so it’s worth trying to order on a flight.
 Researchers at the Tokyo Medical and Dental University found that drinking tomato juice can help a person lose weight as it increases their resting energy
expenditure, or the amount of energy a person spends while at rest. While tomato juice isn’t loved by everyone, its taste does change drastically when a
49 Oysters person is at higher altitudes, so it’s worth trying to order on a flight.
Cooking with olive oil may be a great idea for those looking to lose weight, according to a study published in the Journal of Women’s Health that found
that participants that ate a diet enriched with extra virgin olive oil lost more weight than participants on a low-fat diet. While this study did focus on breast
cancer survivors, yet another study published in the European Journal of Nutrition concluded that consumption of extra virgin olive oil improved
50 Extra Virgin Olive Oil participants’ blood pressure and reduced body fat.
 Food Serving Size Calories FOOD TO EAT

Rice 1 cup 170 Veggies

Paratha 1 150 Fruits

Roti 1 80 Protein
Grains &
Bread 2 slices 170
Bread
Puri 1 80 Fats & Oils
Upma 1 cup 270
Idlis 2 150 Seeds & Nuts
Poha 1 cup 270
Dosa 1 125 Beverages
Masala dosa 1 200
Wheat porridge 1 cup 220 Herbs &
Semolina Spices
1 cup 220
porridge
Khichdi 1 cup 200 Dairy
Plain daal ½ cup 100
Sambhar 1 cup 110 FOOD TO AVOID
Vegetable curry 1 cup 170 Fats and Oils
Vegetable dry 1 cup 150 Fried Food
Tomato chutney 1 tablespoon 10 Drinks
Tamarind
1 tablespoon 60
chutney Packaged
Rice puttu ½ cup 180
Moong daal
1 98
chilla
Chikki 2 pieces 290
Full-fat cow’s
1 cup 148
milk
Buffalo milk 1 cup 237
Homemade
½ cup 103
yogurt
Buttermilk 1 cup 99
Dahi vada 2 180
Peas kachori 2 380

Must haves
Different kinds of nuts peanuts, cashew, almonds, walnuts
Soy protein
Egg whites
Green leafy vegetables
Legumes
Dairy products like skimmed milk, and fat-free yoghurt
Oat meal
Lean meat
Peanut butter
Whole-grains
Flaxseeds and olive oil
Fish particularly Indian salmon and Tuna
Broccoli Almond butter
Sprouts Fruits
Cauliflower Cereals
Asparagus Cornflakes
Mushroom
 FOOD TO EAT
Broccoli, tomato, cabbage, cauliflower, snake gourd, bitter gourd, spinach, bell
pepper, bottle gourd, green chili, pumpkin, okra, eggplant, radish, turnip,
carrot, beetroot, sweet potato, potato with peel, radish greens, peas, summer
squash, and green beans.
Apple, banana, mango, grapes, sapodilla, lime, lemon, orange, pear, figs,
blueberry, starfruit, watermelon, and muskmelon.
Beans, lentils, soybeans, tofu, and legumes.
Oats, wheat, buckwheat, barley, sorghum, amaranth, and quinoa.
Olive oil, rice bran oil, and ghee (clarified butter).

Almonds, pistachios, walnuts, pumpkin seeds, flax seeds, sesame seeds, and
sunflower seeds.

Freshly pressed fruit and vegetable juices, coconut water, buttermilk, green
tea, herbal tea, and black coffee.

Cinnamon, cardamom, turmeric, nutmeg, black pepper, star anise, cayenne

pepper, cumin powder, coriander powder, cilantro, oregano, dill, clove, saffron,
fennel seeds, and fenugreek seeds.

Yogurt, paneer, and ricotta cheese.

FOOD TO AVOID
Butter, mayonnaise, canola oil, and vegetable oil.
Deep-fried foods, potato chips, doughnut, nachos, fries, pizza, burger, etc.
Aerated drinks, artificially sweetened drinks, packaged fruit juices, and alcohol.
Ready-to-eat food and frozen foods.
Type Liberally
Protein Beans
Protein Lentils
Protein Chicpeas
Protein Tofy
Protein Tempeh
Protein Seitan

Type Liberally
Oil & Fat Extra Virgin Olive Oil
Oil & Fat Virgin Coconut Oil - Cold Pressed
Oil & Fat Avacado and Avacado Oil
Oil & Fat Olives

Type Liberally
Fruits & Veggies Zuchini
Fruits & Veggies Egg plant
Fruits & Veggies Bell Peppers
Fruits & Veggies Arti Chokes
Fruits & Veggies Dark Greens
Fruits & Veggies Okra
Fruits & Veggies Beans
Fruits & Veggies Carrots
Fruits & Veggies Cucumbers
Fruits & Veggies Turnips
Fruits & Veggies Onions
Fruits & Veggies Tomatoes
Fruits & Veggies Green Peas
Fruits & Veggies Corn
Fruits & Veggies Sweet Potatoes
Fruits & Veggies Potatoes
Fruits & Veggies Other Root Vegetables
Fruits & Veggies Peaches
Fruits & Veggies Pears
Fruits & Veggies Apples
Fruits & Veggies Bananas
Fruits & Veggies Berries
Fruits & Veggies Papaya
Fruits & Veggies Apricots
Fruits & Veggies A lot more

Type Liberally
Nuts & Seeds Almonds (Moderation)
Nuts & Seeds Pistachio (Moderation)
Nuts & Seeds Hazelnuts (Moderation)
Nuts & Seeds Walnuts (Moderation)
Nuts & Seeds Cashews (Moderation)
Nuts & Seeds Dates (Moderation)
Nuts & Seeds Flaxseeds
Nuts & Seeds Pumpkin seeds
Nuts & Seeds Chia Seeds
Nuts & Seeds Peanuts
Type Liberally
Grains Whole Grain Bread *Must contain whole wheat
Grains Farro
Grains Bulgur
Grains Wheat
Grains Barley
Grains Quinoa
Grains Millets
Grains Oatmeal - Not processed

Type Liberally
Dairy Plain Greek Yogurt (Moderation)
Dairy Plain Ricotta and cottage cheese (Moderation)
Dairy Milk
Dairy Brie
Dairy Feta
Dairy Goat Cheese

Type Liberally
Sweeteners Honey
Sweeteners Small amount of added Sugar (Moderation)

Type Liberally
Condiments & Sauces Tomato Sauce - No added sugar
Condiments & Sauces Pesto
Condiments & Sauces Balasmic Vinegar

Type Liberally
Drinks Water
Drinks Coffee
Drinks Tea
Type Liberally
Herbs & Spices All Dried Herbs & Spices
Herbs & Spices All Fresh Herbs
Herbs & Spices Garlic
Occassionally Rarely or Never
Chicken Red meat (Beef / Pork)
Fish Bacon
Sea food Processed Meat Products
Eggs

Occassionally Rarely or Never

Canola Oil Trans Fats
Margarine
Butter

Occassionally Rarely or Never

No Limits on Fruits and Vegetables No Limits on Fruits and Vegetables
Occassionally Rarely or Never
Almonds (Moderation) Sweetened Trail mix
Pistachio (Moderation) Sweetened Nut Butter
Hazelnuts (Moderation) Sugar Coated nuts
Walnuts (Moderation)
Cashews (Moderation)
Dates (Moderation)
Occassionally Rarely or Never
Pasta (Whole wheat if possible) Frozed Waffles and Pancakes
CousCous Sugar Sweetened Cereals
Whole grain Crackers Crackers and other snack food
Polenta
All Bran Cereals

Occassionally Rarely or Never

Plain Greek Yoghurt (Moderation) Ice cream
Plain Ricotta and cottage cheese (Moderation) Sweetened Yogurt
Milk Processed Cheese
Brie
Feta
Goat Cheese

Occassionally Rarely or Never

Honey White Sugar
Small amount of added Sugar (Moderation)

Occassionally Rarely or Never

Aioli Barbeque Sauce
Tahini Teriyaki Sauce
Tzatziki Ketchup

Occassionally Rarely or Never

Red Wine Soda
Other Alcohol Fruit Juice
Bottled Sweetened Coffee
Occassionally Rarely or Never
Salting Food to taste No Reason to Omit these