THE DIET PLAN
BREAKFAST :
As we are well familiared that breakfast is the most important meal of the day so it should be healthy and full of nutrition. So you can take oats but avoid using excess fruits and use fat free milk for better result . We also have a second option as you may get bored with a single breakfast everyday so you can take 2 scrambled eggs without york and add vegetables in it but moderately . Cook it in olive oil,avacoda oil,cocunut oil, hazultnut oil,walnut oil and atlast sesame oil.
EXTRA TIP :
Drink a cup of hot water with apple cider ( Braggs ) after waking up and remember to be empty stomatch.
Lunch :
For lunch you an take any thing homemade but it should only be made in the oil told above and prefer to eat white meat , fish, chicken. The meals i would have is :
1. Roasted Broast
2. Roasted Fish
3. Boiled Chicken with brocolli
Extra Tip :
Drink water before 30 mins and after 30 mins of your lunch and avoid drinking water between the meal or after.
BRUNCH :
You can have something light in brunch like some fruits :
1. Avacado
2. Blackberries
3. Rhubarb
4. Starfruit
5. Raspberries
EXTRA TIP :
If you want a better result take a cup of bullet proof coffee instead of fruits.
HOW TO MAKE BULLETPROOF COFFEE :
Take a hot cup of water, add 1 tablespoon of black coffee in it with i tablespoon coconut oil and a few pieces of reduced salt butter and add some sucrose for extra taste.
DINNER :
Before talking about dinner tou should not dinner aster 9:30 pm or max 10:00 pm . It is because so that your body can digest the food before and in you sleep and you can remove the extra material through your stool in the morning.For dinner you can have vegetable soup with no cornflower or the same thing you took for lunch . DO follow the same of drinking water and best of luck .
Excercise :
If you can go do the gym its best but if you cannot that's okay and do this excercise for 5 to 10 mins everyday for maximum result in your weight loss :
1.Squats 3 reps 15 in each
2. Jumping jacks 3 reps 15 in each
3. Plank 3 reps 30 sec each
4.Crunches 1 rep 15 each
5.Walk or treadmill for atleast 15 mins
Thats all you can modify your excercises on your own and according to your routine you can do them when ever you are free.
SOME EXTRA TIPS :
1. Reduce your salt intake
2. Donot take more than 20g of carbohydrates
3. Drink atleast 2 litres water daily according to health commision also said the 8 by 8 rule
BEST OF LUCK
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