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    [email protected] Diet Plan

    Uploaded by

    Ameya Joshi

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd

    [email protected] Diet Plan

    Uploaded by

    Ameya Joshi
    1 views3 pages

    Copyright

    © © All Rights Reserved

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    PDF, TXT or read online from Scribd

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    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    1 views3 pages

    [email protected] Diet Plan

    Uploaded by

    Ameya Joshi

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    of 3

    Name: Ameya Joshi

    Age: 35
    BMI: 34.45
    Weight: 112.0
    Diet Preference: Vegetarian
    Nutritionist Name: [email protected]

    06:00 AM

    Soaked Almond(6.0 almond) Soaked Walnut(2.0 piece (half of one)) Jeera Ajwain Tea(1.0 glass)
    or
    Soaked Almond(6.0 almond) Soaked Walnut(2.0 piece (half of one)) Ginger Turmeric Tea(1.0
    teacup)

    09:00 AM

    Low Fat Curd(1.0 katori) Vegetable and Peanut Poha(1.5 katori)


    or
    Semolina Upma with Vegetables(1.5 katori) Boiled Mixed Sprouts(1.0 cup)
    or
    Coriander Chutney (1.0 teaspoon) Mixed Vegetable Paneer Paratha without Oil(2.0 paratha)
    or
    Idli(2.0 idli(regular)) Sambar(1.5 katori)
    or
    Brown Bread Paneer Sandwich(1.0 sandwich)
    or
    Besan Cheela (2.0 cheela) Dhaniya Chutney(1.0 teaspoon) Raw Paneer(30.0 grams)
    or
    Coriander Chutney (2.0 tablespoon) Moong Dal Cheela(2.0 cheela) Low Fat Masala Chaas(1.0
    glass)

    11:00 AM

    Pear with Skin(1.0 small) Green Tea(1.0 tea cup)


    or
    Apple(1.0 small (2-3/4" dia)) Green Tea(1.0 tea cup)
    or
    Papaya, Ripe(1.5 cup 1" pieces) Green Tea(1.0 tea cup)
    or
    Guava with Skin(2.0 fruit, with refuse) Green Tea(1.0 tea cup)

    01:30 PM

    Roti(2.0 roti/chapati) Mixed Vegetable Sabji(1.0 katori) Low Fat Curd(1.0 katori) Dal Tadka(1.0
    katori)
    or
    Steam Rice(1.0 katori) Low Fat Curd(1.0 katori) Grated Vegetable Salad(1.0 katori) Chole
    Curry(1.0 katori)
    or
    Steam Rice(1.0 katori) Green Gram dal (1.0 katori) Low Fat Curd(1.0 katori) Beetroot Salad(1.0
    katori)
    or
    Roti(2.0 roti/chapati) Rajma Curry(1.0 katori) Low Fat Curd(1.0 katori) Beetroot and Carrot
    Salad(1.0 katori)
    or
    Roti(2.0 roti/chapati) Low Fat Curd(1.0 katori) Chana Dal with Palak(1.0 katori)
    or
    Green Salad(1.0 katori) Low Fat Curd(1.0 katori) Mixed Vegetable Paneer Pulao(1.5 katori)
    or
    Roti(2.0 roti/chapati) Low Fat Curd(1.0 katori) Mixed Vegetable Salad(1.0 katori) Low Fat
    Paneer Sabji(1.0 katori)

    05:30 PM

    Tea with Low Fat Milk(1.0 teacup) Corn Chana Chaat(1.0 katori)
    or
    Roasted Chana(2.0 tablespoon) Tea with Low Fat Milk(1.0 teacup)
    or
    Roasted Makhana(1.0 cup) Tea with Low Fat Milk(1.0 teacup)

    08:00 PM

    Roti(2.0 roti/chapati) Soya Chunks with Capsicum Curry(1.5 katori) Carrot Cucumber Salad(1.0
    katori)
    or
    Roti(2.0 roti/chapati) Palak Low Fat Paneer(1.0 katori) Beetroot Raita with Low Fat Curd(1.0 katori)
    or
    Roti(2.0 roti/chapati) Panchratni Dal(1.0 katori) Lauki Sabji(1.0 katori)
    or
    Low Fat Paneer Tikka(3.0 tikka) Whole Wheat Pasta with Vegetable(1.5 katori)
    or
    Steam Rice(1.0 katori) Red Gram dal (1.5 katori) Bhindi Bhaji(1.0 katori)
    or
    Roti(2.0 roti/chapati) Cucumber Carrot Beetroot Salad(1.0 katori) Low Fat Paneer Curry(1.0 katori)
    or
    Sambar(2.0 katori) Dal Dosa(1.0 medium)

    10:00 PM

    Cardamom Powder(1.0 teaspoon) Low Fat Milk(1.0 cup)

    NOTES

    Dietary Guidelines for weightloss:


    1) Diet should contain 3 major meals and at least 2 snacks inbetween.
    2) Consume 2-3 litres of water daily.
    3) Use toned milk and it's products (curd/paneer/buttermilk).
    4) Use healthy oils for cooking. (olive oil/canola oil/rice-bran oil/mustard oil) and rotate among these.
    5) Limit oil intake to 3 tsp/day.
    6) Make sure salad is taken 15-20 minutes before lunch.
    7) Consume minimum 3 litres of water per day.
    8) Minor meals are compulsory and try to avoid carbs in them. Prefer fruits, vegetables or protein (cha
    na/ sprouts) as options.

    QUANTITY HELP

    Katori Small Bowl Tea Cup Bowl Cup Glass Large Glass
    150ml 150ml 180ml 350ml 250ml 250ml 350ml

    Commonly asked questions


    Why does my diet plan have limited options?
    Your diet plan has been created ensuring a balance of easily-repeatable meals with sufficient variety so that it doesn’t feel monotonous.
    Your Diet Coach has given you 7 options for each major meal (i.e. Breakfast, lunch, and dinner). You have also been provided 3 to 4 options
    for snacks that you can have between the major meals. Along with that, your coach has provided you with slight variations for each option
    (for example replace a vegetable/fruit with any seasonal vegetable/fruit etc). In case you need further modifications to your plan, your coach
    will be happy to help you. You can reach out to them via coach chat or a call.

    How often will my diet plan be changed?


    Your diet plan will be changed every month so that you have enough time to adapt to the diet and reap its benefits. This is done based on
    enough scientific research. However, if you need any modifications or variations in your diet before the 4 weeks period, your Diet Coach will
    be happy to help you.

    Why does my plan seem monotonous?


    It is perfectly normal to feel that way. The diet plan has been designed to ensure that the meals are simple enough and repeatable so you
    can stick to it easily. If your plan seems too monotonous you can check out the “Recipes” section of the app or ask your Diet Coach for
    some more variation in your plan. However, try to stick to a diet plan for the suggested amount of time to adapt to it and reap its benefits.

    What can I do if my plan doesn't consider my preferences?


    Your diet plan is based on the inputs shared by you and the first conversation between you and your Diet Coach. However, if you feel
    unhappy with your diet plan, feel free to message or book a call with your coach. They will be happy to help you out and make any necessary
    changes.

    Why do I not see results despite following the plan?


    Don’t be disheartened if you don't see results immediately. Weight loss doesn’t depend on diet alone, there are factors such as metabolism,
    sleep, stress, and more that influence the process. However, if you have been consistent with the plan but haven’t been noticing results for
    more than a month, feel free to reach out to your Diet Coach for assistance and advice. They can help you make the necessary changes to
    your plan.

    What do I do if I am unable to follow the plan every day due to a busy schedule?
    Don’t worry! Following a plan every single day might get difficult at times. Work together with your Diet Coach to come up with simple
    modifications that will suit your hectic lifestyle. You can try preparing your meals in advance to help you save on cooking time and deciding
    what to eat. Small things like portion control, including enough protein and fibre in your meals will also help if you can’t follow the plan
    completely.

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