Hello Peeps!

One month to go to say a big bye to 2019 and step into another awesome year. It was a roller
coaster ride for me but right now I feel happy for all the good, bad and better things in 2019 😊

Having just one month (almost) to go, I wanted to try something and concentrate on taking good
care of my hair. To show a change, to wear my crown better- I do feel that at least a small change
today would be a great start for next year.

Like most of you here I did lose a considerable amount of hair this year. I also understood as you
shred weight hair goes too but it does grow back – Yes it really does.

But what really matters is what effort did you put to grow it back?

All of us watch numerous beauty videos, take extreme care to buy the best hair oils and shampoos,
to apply oil religiously, packs, conditioners and whatnot, but are we taking at least half of this effort
to eat well? The answer is including me, we don’t or not much or not consistently!

So, I decided to dedicate the next one month entirely to hair care. This basically means taking good
and balanced meals + lots of water + making sure all your macros and micros are intact and most
importantly IFing!! (That’s our thing right 😊) Yes these together to a great extent will help you
grow, regrow or induce hair growth <3

This challenge was ideally structured for my family, but I decide to add in everyone from the IF
family as well so that we all have a challenging month and a healthy year ahead 😉

I have a consolidated list from few videos, good and valid inputs from great minds and obviously
cross checking with all hair experts I know (My mom for one😀) I came up with the following:
The following are good for hair growth: (In no particular order)

Vitamin A, Vitamin C, Vitamin D, Vitamin E

Zinc

Iron

Silica

Vitamin B (B6, B12, Biotin)

Proteins

We are going to include these essential nutrients in our diet consistently for the next one month –
That’s our Hair Growth Challenge 😊 <3

Sounds simple but as you all know – CONSISTENCY MATTERS

The CHALLENGE is:

1. On Day 1: Dec 1st – Take a picture of your hair before starting (Length, thickness, hairline
pictures and wherever you feel there is scarcity)
2. Follow your comfortable IF window from Dec 1st – Dec 31st
3. Consume the products mentioned in Daily List from Dec 1st – Dec 31st (In addition to your
daily food intake)
4. Consume the products mentioned in Weekly List minimum 3 times a week (Including your
daily food intake- Meaning they can be part of your weekly diet)
5. Skipping a single day of Daily List will EXCLUDE you from the challenge – Yes we must be
consistent 😊
6. On Day 31: Dec 31st - Again take a picture of your hair.

I was told a solid month is enough to show IMPROVEMENTS in hair and skin so let us put this to test
😊

If you/ we do find a good difference, you/ we can continue to make this a part of our lifestyle too-
after all its good and healthy foods <3

Daily List : Mandatory products to consume daily

Weekly List: Products to consume 3 times a week(minimum) for good results.

Daily List: This is in addition to your daily food intake.

Category Items Comments

Nuts Almonds Take skin peeled 5-10 overnight soaked
almonds
Detox Drink Curry leaves+ coriander leaves+ Detox green drink to start your day with.
Mint leaves + moringa powder Preparation : A small handful of mentioned
+1 Amla greens + one cut Amla and blend in a mixture–
Maybe to break your fast
Seeds Pumpkin seeds 1 -2 small teaspoon
Sunflower seeds
Flax seeds
Hemp seeds
Nuts Hazelnuts 5- 10 hazelnuts
Cashew Nuts 2-3 whole daily
Legumes One boiled legume per day
Banana 1-2
Eggs 2-4 eggs/day
Orange 1-2 Nagpur orange/Kamala orange
Cucumber 1 daily
Carrot 1 daily
Dates 2-3 dates
Sea COD Oil 1-2 capsules per day
Moringa Capsule 1 per day
Water 3litres per day (min)
Weekly List: This is can be part of your daily intake too.

Items Comments
Vegetables Mushrooms
Green Vegetables Ladies Finger, Ivy gourd, Snake gourd,
Beans
Leafy Greens Kale, Lettuce, Spinach, Cabbage,
Parsley
Potato Depends
Sweet Potato Depends
Broccoli
Cauliflower
Capsicum (Red, Green, Yellow)
Beetroot
Pumpkin
Fruits Orange
Apple
Guava
Kiwi
Lemon Juice
Strawberries
Avocado
Legumes Different beans and lentils Pic attached for reference
Nuts Cashews 5 whole pieces weekly thrice
Seeds Sesame 1 teaspoon (Depends)
Whole wheat bread Weekly once
Brown rice Depends
Dairy Milk, Cheese slices, Paneer
Fish
Chicken Liver
Yoga and exercises for hair Growth:

1. https://www.google.com/amp/s/www.stylecraze.com/articles/yoga-poses-for-faster-hair-
growth/%3famp=1
2. http://nailspaexperience.com/blog/nail-rubbing-benefits/

Things to Avoid:

White Sugar
White Rice (Optional)
White Breads
Junk & Processed
Trans fats
Limit Coffee/Tea consumption
Things to remember:

1. Apart from the above-mentioned points -GOOD SLEEP is important for hair growth.
2. Maintaining scalp cleanliness is important
3. Limit time on social media / avoid using mobile during sleep hours/ avoid using mobile after
switching off the light (in darkness)
4. Follow your IF window consistently
5. Sunlight is important source of Vitamin D so daily morning make it a point to spend 10-
30mins in natural sunlight.

Points to Note:

1. Vegetarians can skip eggs and sea cod oil capsule in Daily List and replace with paneer
2. If you want to skip the Detox drink, add more curry leaves to daily cooking + consume one
gooseberry daily.
3. Take extreme care to clean the greens for the drink properly before blending.
4. Using small onions in cooking is said to be good for health + boost hair growth
5. Cooking in coconut oil and adding coconut regularly to your diet will help with hair growth.
6. You can take Daily List items in your eating window, how you accommodate these will be left
for you to decide 😊
7. This is not a mandatory challenge and I am not forcing anyone to follow this. I will be
following this for a month, only if you really want to and love to take part you can.
**There is NO COMPULSION to follow this**

CAUTION:

1. People with thyroid or any other medical issues consult with your doctor or if you already
have an idea on ‘what not to take’ – SKIP THEM
2. People with allergies to any of the mentioned food items – SKIP THEM
3. In case you find anything is allergic to you in the process – SKIP THEM

Gud luck <3