After waking up .. 1 glass water with some herbs

Morning:

Lemon tea/ Ginger Tea/ Black Coffee

Breakfast:

2 Idlis / 2 dosa / Poha/ upma 1 cup cooked

 

Lunch:

Salad with fresh green leafy vegetables and 1 glass fruit juice without sugar (recommended)

or

Dal/ 2-piece chicken/fish & curry / sambar/ rasam 1 cup with chapati

Avoid rice if possible

Evening

Lemon tea/ Black Coffee with few dry fruits
 

Dinner:
Fruits – 1 bowl with few dry fruits

 

Daily Mandatory task:

1.    1 hour of walking
2.    Drink minimum 3 litres of water everyday
3.    Avoid smoking/alcohol and strictly avoid red meat(pork/mutton/beef)
 

Record your weight on 1st Sunday of the month and 4th Sunday of the month.
Maintain this for next 6 months.
 

 Goal : 3-5 kg reduction every month