This post is for Rati and Mrunmayee, who followed the 4 weeks diet chart and want to continue with it. Today is there last day of the diet. So here ifs the second months diet plan.
Again like the first month the diet is for 4 weeks period, with the diet changing every week. You are supposed to follow the same Do’s and Don’ts as the previous month.
Some things you need to follow this diet:
1. No salt after 7:30
2. No aerated drinks. Yes that includes even the diet version.
3. Restrict mango and banana
4. Restrict potato and rice.
5. No artificial juices as well.
6. Half an hour of aerobic exercise daily. If u want to join a gym good enough. But if due to any reason maybe time or money constraint u can’t join a gym. All you need is a comfortable pair of shoes to do some aerobics, a skipping rope to do at least 500 skips (5 sets of 100 skips and increasing it as you go). 1.5 -2 kgs dumbbells for toning your upper body. Just these basic things and you are set.
7. 20 mins of breathing exercise. ( I’m talking about Baba Ramdevs pranayam)
On to the diet.
8:00 am (as soon as you wake up) – 2 glasses of tulsi leave water ( soak 5 tulsi leaves in 2 glasses of water in a copper utensil overnight. Strain out the leaves and drink the water.)
9:15 am – 1 stuffed chappati (without any ghee) with pickle or chutney and a small cup of milk
11:30 – a small bowl of sprouts (you can add tomato, cucumber, onions and pomegranate to it)
2:00 pm – 1 soup bowl of kadhi/ rajma/ chana/ Raita/ mix vegetable/ soya nuggets/ stir fried veggies with a big bowl of salad
5:00pm – a cup of milk or tea
7:30 pm – 1 k (katori, bowl) veg or dal with salad and fruit
Yes in this week you eat chappati just once and that is in the breakfast.. but rest assured you wont starve since there is a lot of food to have, salads and fruits are going to fill you up pretty easily. But I really felt that I can not stay without having chappati, yes it is a mental block that I won’t fill up unless I have a chappati. So I asked my dietician and he allowed me to have half a chappati in addition to the diet in my luch and dinner. So you can do the same if you are like me and feel you dint ate unless you see a chappati in you see a chappati in your plate.
My dietician told me start giving myself massages on my own. It isn’t very time consuming, just needs 10 mins a day. All you have to do is take some oil in your hands and with stiff and hard hands massage the whole body. The strokes should be “towards the heart” (upwards) as my doc said. This according to him helps in toning. I really don’t have any idea whether it’s true or not. But I did it nevertheless.
8:00 am – 2 glasses of plain H2O with 5 soaked almonds with the skin + 1 kali mirch
9:15 am – BB Toast with diet butter or green chutney and a cup of milk
11:30 am – any medium sized fruit of your wish
1:30 pm – ANYTHING
5:30 pm – a cup of tea with 2 marie biscuits
7:30 pm – Clear chicken or Vegetable soup with a lightly buttered toast ( amul lite)
8:30 pm – a fruit of your wish
Yes in this week you can have anything for lunch. My doc said that this is to give the body some change so it doesn’t comes to a platform and stop losing weight. But he also said that after 5 weeks of diet his clients become smart enough to know that in this anything they cant include butter chicken and pudina paranthas..!! So you get an idea, you have to eat smart and control your portions.
This week I was told to start walking for 20 mins. I don’t like walking instead I did aerobics the first month. But this month I was told to add 20 mins of walk 3 days a week with the aerobics.
2 glasses of hot water + 5 soaked almonds + 1km
1 bran chappati and 1k vegetable or
1 vegetable sandwich made with 2 bb
1 fruit of your choice
1 bran chappati and 1 k vegetable with a quarter plate of salad or
1 quarter plate namkeen dalia with vegetables
a cup of tea with 2 marie biscuits
1 bran chappati and 1 k vegetable with a quarter plate salad
1 fruit of your choice
Continue with the 20 mins walk and the massage.
* I dint mention the timings since this week its your timings week.
8:00 am – 2 glasses of methi seed water + 5 soaked almonds + 1 km
9:00am – a glass of milk and a fruit
11:30 am – air popped popcorn or 1 pc dhokla
1:30 pm – 1 chappati with dal/ paneer/ chicken or
1 besan chila with pudina chutney
5:00 pm – a cup of tea with 2 marie biscuits
7:30 pm – 1 BB toast sandwich with a quarter plate salad
8:30 pm – a bowl of watermelon
I would really like to know how much weight did you both lost in the first month. Ladies even if you don’t want to lose weight incorporate fruits in your diet and you will feel healthy and your skin will start glowing. Want proof..??
Isn’t she glowing people..!
Thanks a ton, Priyanka. :-*