The Mediterranean Diet Meal Plan

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Manpreet try exercising minimum 3times a week for 30min with that you'll never gain weight. Hey I just came across our blog and I think it's one of the most informative ones I ever came across!! Someone who likes structure, planning and having a set of guidelines to follow. I'm glad you liked the Diet Plan Ritesh. Sample Daily Raw Food Menu: And this article is all you need to get results. This makes it easy to hit both your macronutrient and micronutrient targets with calories to spare, which you can then spend on, well, whatever you want.

Ketogenic Diet 7-Day Meal Plan

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When I figure mine I can eat 55g protein and me eating the omelette alone with half a chicken breast for lunch puts me over? Someone help with this! Quick question…why not artificial sugars? Thanks for all the info.? When you get a cherry limeade from Sonic, the cherry flavoring still has sugar in it, also carbonation is bad for your body as well.

Just curious for the choice of picture for the post, but the menu looks awesome! Is this menu plan a good way to get out of the stall? Or do you have any suggestions? I eat in an 8 hour window from noon to 8pm and then fast during 8pm to noon the following day. It will work to take you out of a stall. I listen to Dr Eric Berg a lot. He is a supporter of doing the Keto plan along with intermittent fasting. Keto is high fat, medium protein, low carb.

I think mayos are naturally sugar-free. Mine is generic, Great Value, from Walmart. If you check labels, you will find sugar in most mayonnaise. Dukes Mayonnaise is sugar free and good but usually available only in the South. Dukes Mayo is available on Amazon.. The only question I have is I cannot stand just drinking regular water can I use crystal lite in my water to give it flavor? What is it sweetened with? Is it on the avoid list? You can add lemon or fresh berries for flavor.

I have the same problem, but I have successfully replaced boring water with Perrier Lime sparkling mineral water. No sweetener and the sparkle and slight hint of lime make it non-boring for me. Sparkling water with your choice of lemon or lime is really nice too.

In was thinking the same thing… Why suggest hummus when hummus is made from legumes which are high carb , not allowed on a keto or LCHF woe…? Usually you should be closer to 20 grams. Going higher may knock you out of ketosis…but it really depends on the person. This is treatment for metabolic disorder which can help reverse liver and kidney damage caused by uncontrolled diabetes. The suggested intake at first is around To remain in ketosis you must not consume more than 50 but this varies for each person.

All of my research says under 50, but it is variable, different for different people. I have just started low carb and exercising 1 hour. I lost 6 pounds on the first week. I will not be able to maintain the exercise. There are MANY exercises you can do indoors. I am a vegetarian. How can I do a ketogenic diet? I have been avoiding all carbohydrates for about 2 wks—no processed food, no bread, pasta, potatoes, rice, etc. I lost about 2 lbs almost immediately, then no more weight loss.

I eat vegetables, fruit, cheese, half and half. Could I be eating too much fruit? This may help you: This may help you https: Thankyou very much for your response. I feel stuck and so confused. Here is a list of ketogenic diet foods: No beer, regardless of the carb count. The ingredients will raise your BG blood glucose , which defeats the purpose. Also, I drink Vitamin Water.

Can I continue to drink it, or do I switch to just regular water? Vitamin water is full of sugar. If not listed on the label, read the ingredients. If you have a pork allergy and cannot eat bacon, you can get turkey bacon and turkey sausage. You can also make hamburger sausage and jerky. I prepare Ketogenic and Ketobetic meals for my clients as well as gluten free. So, such situations are commonplace for me. Where are you located? And what exactly do you do?

Would be very interested in becoming a client. Or is there any breads accepted made from the almond or rice, etc. What Vegetarian protein options work? Beans are very carb infested. Usually rely on soy based protein and egg whites. No links to full recipes? Very interested in the Philly cheesesteak casserole but having a hard time imagining how to put it together. When you make the Philly cheeese steak casserole, hoe much cream cheese do you use and do you soften it, or just layer it on in slices?

Vitamin Zero Water is made with Stevia, you can have coffee and tea as well. No sodas, no juices. Unless there has been a VERY recent change in manufacturing of Vitimin Water it uses sucarlose not stevia they are very different substances. Stevia is derived from the stevia plant. Sucralose is a man made chemical an accident at that. Carbonated water really helps to feel like your drinking something like soda but still just water. Look for selzter water with the ingredients as simply: Buy a SodaStream soda maker.

You just have to buy the bottle of Co2 every so often…. Tea and coffee are both acceptable on Keto. For water, I recommend Hint. Follow this guideline for wine: I do not eat cheese or yogurt. Heavy cream is okay. Is it okay to just leave out the cheeses? Will that make a difference? Dairy makes me bloat which would seem counterproductive to using a Keto diet for cutting.

I have been on the diet for full month but have not lost single gram. You need to calcultate your average macros for these 3 nutriments. Do it just if your an athlete.

I have been eating this way very low carb, high fat, protein in between for around 3 years now. And though the change is gradual, it is sustainable and quite immediate just little by little. The amount of that calorie deficit required in order to drop excess varies a lot from one individual to the next though, I think. I am particularly intolerant to hunger, and so I cannot overly emphasize how small of a deficit I will allow for.

The nice thing about that though is that the hunger is far more pleasant in the absence of carbs. I done a read up a while back that some people can take up to 10 weeks plus for it to start working. Is there any way you could shift this diet around to supplement my needs? First, Keto should really not be considered a diet, but rather a lifestyle change.

Second, there are hidden carbs and gluten-free everywhere, so be sure you are not eating anything processed. Third, you must keep track of your carbs and limit to 20 or less per day when beginning for maximum results and getting into ketosis.

This is especially true if you have specific health issues. But, overall, Keto should work. Fifth, you need to provide your body with the fuel it needs to burn fat: Keep your ratios of fat, protein and carbs in line. And your medical degree came from where exactly. If it is possible to be allergic to sun light or water both are well documented allergies that kill people there is no reason why an allergy to chlorophyll is not possible.

It is chlorophyll that makes plants green. It is actually a plant. What is the substitute for beef.? Can you use wasa thins on this diet? What types of exercise routines do you suggest with this 2 week plan? Also can someone go over the numbers game with this? You need to gain weight not lose. Can eat too much fat. If so how do you manage your fat intake? Also, you need a weighing scale to monitor your weight loss progress every week. Where is this setting? You may eat however you like as long as you keep carbohydrates low.

As for sluggish, make sure you take in vitamins. I feel great and am noticing the weight coming off my ribs, hips and waist. Thin matzo wafers; parmesan crackers;. Artificial sweeteners are terrible for the body in so many ways. Can fat coffee be used as a dinner replacement?? What is fat coffee? Also called buttered coffee. What snacks can we have in between the meals?

Pickles make the ultimate snack. Turkey bacon Beef roast instead of pork. Olives, celery with peanut butter, raspberries, strawberries. Also make sure you are recalculating your macros and adjusting them to your current needs.

So no paleo bread at all? How much cottage cheese can you eat? Also how many of the eggies can you eat? Can I still use this diet? You can substitute tofu, seitan, eggs and protein powders for protein. Does it have to be sugar free? Like dressings and sauces as well? Mayo is easy to make. I love the mayo with avocado oil. Olive Oil not so much. Use coconut or olive oil. I drink La Croix sparkling water. I thought that hummus is from beans and beans are not allowed in the keto diet….

A small amounts legumes are fine on a keto, if it fits your macros. How many carbs per day do you suggest?? No more than 50 grams. Note that even lettuce has carbs so count them all to get best results. Check YouTube for workouts, as well as Pinterest. You can eat berries. I am allergic to eggs, and they are listed a lot. What can I substitute? No, but vodka is? Michelob Ultra is my friend?

Refresh the page and try again. You can Have decaf coffee or tea. Is the mixing of the good fats with it that is the key. Wats the subistute for bacon? There is no substitute for bacon! Any substitutes or suggestions?

Check Pinterest or just Google. There are thousands of keto recipes available. What can we drink besides water? My husband and I enjoy a glass of wine with our dinner.

Would this be allowed? The drier the better. I am to a wine lover??? You can leave out the dairy if you want, just make sure you get enough protein. Maybe some fat rich veges like avacodo would be a good substitute. You still have to eat at a calorie deficit to lose weight on this diet. Not at all true. Ham and bacon are both processed meats. That is not true! There is no such allergy to cover all things green……….

Leave a Reply Cancel reply Your email address will not be published. Try yoga, listening to good music and long walks for relaxation. You are very young Soham your health can bounce back pretty fast just stay active and choose healthy food over junk you'll be fine.

I'm glad you liked the Diet Plan Prashanth. Thanks Karla for stopping by to read the Diet Plan. Your goal is very aggressive Kalra but it's possible. According to your details Your BMI is Losing kgs per month is ideal but if you want to lose more you've to absolutely cut off your sugar and oil and be regular at cardio exercise Walk, jogging, running , cycling Be sincere and dedicated this plan will help you achieve your goal.

Keep me posted on your progress. Dear Reena, Under the vegetables portion can we use regular veggies as part of meal, Generally we cook, cabbage, peas, brinjal, cauli flower, gourd. Yes Anand any local or seasonal vegetables are fine. Make sure to cook these vegetables in healthy way i. You can check out some healthy recipes in my blog. Thanks alot for taking your precious time and blogging down a diet for fat ppl like us. Gonna follow this plan from today.

I'm glad you liked the plan Zed and going to follow it. Thanks for lovely wishes. I started this blog because I was struggling with this weight issue. After trying so many diets and wasting money on exercise machines I realized we need to choose healthy life style and habits.

Once you achieve the goal continue healthy living as the moment we go back to old habits the weight rolls back. Reena, I am glad to finally find a plan which looks suitable for diet. I am 20 Kg Overweight and was searching for a plan which does not suggest starving.

I have just one concern.. I am very fond of tea.. Is it possible to include 1 or 2 more tea cups in this plan. I take tea with very less sugar. I'm happy for you Surabhi that you found what you were looking for. Tea is very good for health but try to have it with less sugar and skimmed milk or no milk.

I use to have 2 cups of tea daily i. I didn't compromise with the quality of tea instead reduced the amount. Hope this will help. I'm happy you are taking your diet plan so seriously and taking care of every small detail. I wish you success and healthy living. And i'm glad to appreciate ur reply for every post Thanks for lovely words Kavya.

I'm sure you can do it. According your details Your BMI is You can do it by sticking to the diet plan and exercise. Make sure to do portion control as healthy food in large amount can also result in weight gain. Increase your water intake and try to be active. Thanks for stopping by to read the Diet Plan.

I'm glad you liked the blog. Hi Reena, It is a very very good diet plan. I had something similar in my mind but wanted to confirm whether it will work or not? Finally I got it.. Thanks Just question-- 1-You have mentioned 1 bowl salad. Thanks Bijaya for lovely words.

Your salad is awesome if you are eating this salad everyday hats off to you. Please continue to do it. Salad means anything raw like cucumber, spinach, carrot, tomato, radish, broccoli even fruits can be added. Sometimes I add handful of grapes or apple slices to make it interesting. Avoid ranch as they are loaded with sugar and calories. Make your own low calorie ranch e. We choose whole grain over enriched flour as whole grain takes time to digest and body has to work hard and burn some calories.

But enriched flour bread i. Hi Reena I am 23 years old,5'1" and my weight is 55kgs. I was trying to lose weight so long. Even i started exercising 5 days a week. Will this plan help? Hi Mousumi, Thanks for stopping by to read diet plan. According to your details your BMI is You are considered normal. Like sit ups to lose weight on stomach, cardio exercise to lose weight on lower body, weight to lose weight on arms and back.

Don't do same exercise everyday change your exercise routine as muscles get use to same routine and then less calories are burnt. Try to confuse your muscles by changing exercise routine and pushing yourself from your comfort zone as we lose weight only when we got beyond comfort zone.

You are very young Mousumi your metabolism will respond very quickly to healthy changes. Have plenty of salad in the beginning of meal so you feel full quickly when you start main course meal.

You are already in normal weight range this diet plan will help you remain in normal weight range, it helps to lose weight if your are over weight or obese. I believe you should focus more on exercise to target your trouble areas. This comment has been removed by a blog administrator. Hi reena very nice plan, will be following it.

I'm glad you liked the diet plan. It's good that you know where the diet plan can go off track in your routine. Try not to go empty stomach for dinner. Have healthy snack and water before heading for dinner. You can stick to only 1 Drink with lots of ice and have it very slowly just to give company to your clients till clients are done. Choose nuts over fried food.

Have a round of salad or soup before going for main course. Burn extra calories next day just to make sure you are on the track.

Try having low calorie food in the lunch if you know you have a dinner with client. Skip desserts or have very little portion desserts. I'm sure following these tips you'll be fine. I'm sure you'll achieve your weight goal.

Wish you happy and healthy living. I am gonna try from today it self. I m 80 kg and my height is 5. Hope i will be able to change my life.. I'm glad Sunayana you are going to try this diet plan. I like your energy. Diet will definately help you lose weight. Along with this diet try to cut off your sugar and oil and be regular at cardio exercise Walking, jogging, running , cycling I want to compliment you for doing such a good Job I was happy to see an article on India diet plan - which is surely very uncommon.

I am going to start it now Thanks for appreciation and lovely words Meetu, Can't wait to hear about your progress. Keep up your energy and enthu. Hiii Reena,,, i'm vikk from Melbourne ,i think your blog is the best and you have done a great job. Move it to lose it!!! Remember this mantra Maan. For weight loss you need to change your diet more protien and low carbs and start exercising min.

Since you are at your desk for long hours, get creative. I usually use a pedometer to count my steps in the whole day if the steps are more than 10, then it's good otherwise cover it up in the evening.

I park my car really far in office parking lot so I'm forced to walk. Or sit on exercise Cycle while watching TV or walk on Treadmill. Just put on walking shoes walk around the house. Bring healthy snacks to work. Avoid the vending machines Eat snacks in between your meals to keep your metabolism elevated and your hunger under control.

Drink water throughout the day instead of soda or coffee with cream. By drinking all of this water, you will also have to walk to the bathroom often that'll increase your physical activity. I know it sounds funny but trust me it works.

Perform body weight exercises like push-ups, dips, squats and lunges. Sit on an exercise ball throughout the day as well. This will cause you to contract muscles to remain balanced and it will also help your posture. Start your day early excercise 60 to 90 minutes for weight loss. You do not need to do all of this exercise in one sitting.

Exercise for 10 minutes in the morning, exercise for 10 minutes at lunch, exercise for 10 minutes when you get home in the evening and do whatever you can at your desk during the day. Start with positive attitude and you get creative once you start getting results. Hi reena, Its not possible for me to go for physical exercise,even then can i loose weight woth 6 meal diet plan.

Thanks for stopping by to read the Blog Prasanna Lakshmi, You'll definitely lose weight by following the diet plan but little exercise always helps to keep the good health and good mood. When health is bad or we are depressed it slows down the metabolism, then it's hard to lose weight when body is not burning calories. If it's hard to go out for exercise try yoga in your room.

Surya Namaskar is a full body exercise at very slow pace and it doesn't hurt the joints and fills our body with positive energy for whole day. You can Google it and learn it from YouTube videos.

There are many DVDs for at home floor exercises which are available online or in stores. Dancing on favorite music, playing with kid or just doing household work also burns lots of calories. I'm glad you liked the Diet plan Siddharth, Start the diet with positive attitude and stick to the plan you will reach the goal weight.

Keep me posted on your progress Siddharth. Dear Reena, Thanks for the simple plan. But yours is simple and easy way to go on diet which wont disturb the kitchen. From Monday i am following this Plan for next four weeks. I'm glad you liked the Diet Plan Ameya. I'm sure you'll reach your goal weight. Hi Reena, I was 70 kg with ' height 3 years ago I lost weight through dieting and came down to But what happened along was chronic constipation and pain in joints.

So I stopped dieting and my weight has risen again to From last week or so I have begun exercising for 1 hr and am being careful with what I eat. Milk does not suits me. What should I take to ensure calcium in my body. Thanks for the diet plan, I loved the idea of mini meals. I will now implement these. I'm glad you liked the Diet Plan Halina.

Sorry for delayed reply. Congratulations on your successful weight loss, I would love to learn what you did to lose so much of weight. Constipation is very common in women especially while dieting. But that even means we need to increase water intake and fibers. Natural source of calcium other than milk is Yogurt, Bean Rajma, Chana, lentils with cover , raw Almonds, oatmeal, sesame seeds Til , soy milk, tofu, and greens. Otherwise Calcium supplements which are available in very yummy flavors.

If you have joint pain you may want to see doctor for that and instead of intense work out do walking or yoga. Make sure to use good walking shoes to take care of your knees. Hello reena Ur blog will be really useful for me My age is 21 n my weight is kgs n my height is 6 ft I also do my gym workout 6 dayz a week but bcoz of my college my classes gone for 5 hours countinous from 8 to 1 pm Can u plzz tell me hw it will.

I'm glad you liked the Diet Plan Ritesh. Good job with daily exercise. Combination of cardio exercise and weight will help you reach your goal weight faster.

Buy weighing machine and check weight everyday to make to keep you on track. Regarding your issue in following the diet with little planning and preparation you can do it. Before leaving house make sure you have your breakfast, pack healthy snacks in your college bag. Is it possible to pack your lunch from home? Drink plenty of water every couple of hours. Hi Reena, I really like your diet plan.

Am 27 years and weigh around 78 KGS. My height is 5. Have been trying exercises , gyming since many days Could you please suggest. Thank you once again for this blog. I'm glad you liked the Diet Plan Sai Pooja.

You can lose 5kgs within months continue with your exercise. For weight loss you need to exercise min. Always chose healthy food over junk. Check weight everyday to be on track. Thanx a Lot Reena for such a good diet plan.

I,m sure i'll get my six pack much sooner after following this meal plan. Websites are full of diet plans suitable for people living in western countries and i was not able to find a good "desi diet": Thank You once again. I'm glad you liked the Diet Plan Arjun.

I'm sure you'll get your six packs. I Love your energy. I'm sure you'll reach your goal weight just stick to diet plan with exercise and plenty of water intake to yourself hyderated. Keep me posted on your progress Arjun. Hi reena, I am kumar i am 28 year old.. Hi Kumar, Thanks for stopping by to read Diet Plan. Prime causes of Gas or bloating: Spicy hot more chilli and oily food irritates stomach and can cause discomfort. Eating fast without chewing much food can cause constipation which leads to stomach discomfort.

Relax and eat and enjoy your food by chewing your food properly. Drink plenty of water. Lack of exercise or physical activity or desk job can slows down the body functions and causes serious heart burn or bloating. Walk everyday at least 30min in lunch time. Big gap between meals can create vacuum in stomach so keep some healthy snack or fruits to have in between meals.

Try taking Triphala churna 1st thing in the morning empty stomach with luke warm water for 1week. You can get it in any grocey store , medical store or ayurvedic store. With plenty of water, fiber and exercise you'll feel healthy inside out. Hi Reena, i m 39 years old. My name is Tina.

Would be very happy to see your reply. Thanks for stopping by to read the Blog Arpana, You'll definitely lose weight by following the diet plan but little exercise always helps to keep the good health and good mood. When body is inactive or we are depressed it slows down the metabolism, then it's hard to lose weight when body is not burning calories. One of the yoga which I prefer is Surya Namaskar.

It's a full body exercise at very slow pace and it doesn't hurt the joints and fills body with positive energy for whole day. There are many Yoga DVDs in markert which you can do at home. My Mother-in-law has arthritis she workout on exercise bicycle. Even tai chi exercise is very good and especially good for people with joint pain.

By losing weight your pain will also reduce remarkably. Your Calculated BMI is: I'll suggest start with small goal.

Try to lose kgs in a month once you achieve that goal and see your arthritis in control then increase the intensity and duration of your exercise. Cut oil, sugar and junk food ; Adds fruits, whole grain bread, salad, brown rice , low calorie food and plenty of water. Try to be on track as much as possible if there is slippage don't feel bad immediately get back on track. Check your weight at least once a week so you know you are doing it right.

Try to motivate yourself and be cheerful and happy you'll see results. Keep me posted on your progress Arpana. Wishing you happy and healthy living Reena. Thanks a lot reena, for your detailed explanation. I will keep you updated. May god bless you. I feel what you have mentioned is quite practical from the indian diet perspective. This diet plan I've made after stuggling with so many diets and ended up with our own indian diet plan.

All we've to do along with this diet is add 45min exercise and plenty of water. Wish you healthy and happy living Deepti. Hi reena thanks for ur tips Thanks for stopping by to read the Blog Sandeep, You'll definitely lose weight by following the diet make sure to find time to exercise atleast 30min and drink plenty of water.

If any time of the day if you are hungry then diet plan is not followed in a right way. Beacause in this plan you have to eat something every 3hours. So make sure to pick some healthy snacks for in between meals snacks. Salad means anything raw like cucumber, spinach, carrot, tomato, radish, broccoli,onion even fruits can be added. Avoid ranch or rich salad dressing as they are loaded with sugar and calories. I'm glad you liked the Diet Plan Siddhant. Your body is not getting enough calories and nutrition.

Body needs lots of nutrients to function. Body does not burn calories instead starts storing every time you eat. For basic function our body needs Calories every day. Divide your meal and snacks accordingly. Try to keep breakfast, lunch and dinner around to calories and mid meal snacks within calories.

A small bowl full of cucumber slices is hardly 20 Calories. So likewise choose healthy and stomach filling stuff along with basic meals. Exercise is must to burn fat. Weight loss can be achieved with balanced diet and exercise. Have whole grains, fruits, salads, skimmed milk and yogurt.

Hi Reena, I have been having Dalia, Diluted boiled daal, Bowl of fresh cut Fruits, cucumber salad, 2 biscuits, and soups at a regular interval of hours from morning till evening. In addition i start my day with a cub of milk tea without sugar and milk in the late evening. Against the habbit of starving my self the whole day and have any and everything on reaching home that too without limits Want to reduce fast Will be happy to get your feedback. My apologies Meetu for delayed reply.

Try to lose kgs in a month once you achieve that goal increase the intensity and duration of your exercise. Your food practices are absolutely healthy; please continue that, in fact you shared some brilliant food tips.

Keep up the good work. Meetu healthy food is good but portion of healthy food is equally important. Make sure to have snacks and meals in moderate portion. A healthy person should consume calories per day, but for weight loss one should consume only caloires or less. Say 1cup tea with skimmed milk and 1tsp sugar is around 60cal.

Just 1 cup of cooked thick dal is calories. If you see calories add up very quickly. Try to keep meals calories and snacks less than Calories.

Chart out food which is low in calories but filling at the same time. Like 20 slices of cucumber is just 20 Calories. Add those low calories filler in each meal or snack. You did not mention about your exercise Mettu. Just by walking 45minmin or yoga 1hr at home 5times a week you can lose weight. If you can join a gym and take professional help that may accelerate your weight loss. Last but not least see a doctor and get a blood test done.

Take charge of your life Meetu. So Kudos for the same Love you Take care and all the best for all the good work you are doing Meetu. Thanks for lovely words Meetu. Hi Reena, Thanks for the plan! I had few queries: How many litres of water should one take in the entire day? Is walking after lunch is healthy? If I want to go for a jog in the morning after waking up, what to eat before that, as I seldom feel hungry when I run. Thanks for your help. Answers to your queries: How many liters of water should one take in the entire day?

But with brisk walk immediately after lunch you may end up with stomach cramps or stomach upset due to acid reflux. A good leisurely walk will give stretch to your muscles and boost to your metabolism. I believe a leisurely walk is far better than sitting on sofa or office chair.

You can have 1. Handful of raw almonds or walnuts 2. Whole wheat sandwich with peanut butter 3. Yogurt or buttermilk 5. Fresh Fruit Juice no extra sugar or fruit smoothies 6. Energy bar or Granola bar or Protein shake but before eating please look for calories as these ready products have lots of hidden calories. Skimmed milk post exercise is good idea 4. Is having curd at night good? Probiotics are "friendly bacteria" that are naturally present in the digestive system.

Curd helps to boost our digestive system and helps to cure constipation, bowel inflammation issues. Anytime of the day is the best time to have curd. Hope I was able to answer queries. My apologies Shweta for delayed reply. You are very young Shweta you can achieve your goal weight in months. Just by cutting your sugar, oil and junk intake and eating healthy meal within calories per day will start showing result within 6days. Add fruits, whole grain bread, salad, brown rice , low calorie food and plenty of water.

Shweta 12Kgs in a month is very aggressive goal, it's not recommended as we want a weight loss which should not lead to any health issues or weight gain in future. I always suggest doing something which can become your life style.

He use to enjoy that and sometimes falls asleep. Your son can become your best buddy in weight loss you stay active by taking him to play area. Take him out on his little Tricycle or take him to pool with floats on or put nice foot tapping music in living room and dance with kidoo. It's very easy to feel depressed and lonely in USA. Keep me posted on your progress Shweta.

Wish you happy and healthy living Reena. Thanks Manpreet for stopping by to read Diet Plan. My apologies for delayed reply. Manpreet try exercising minimum 3times a week for 30min with that you'll never gain weight. For beginner I feel even 3times a week for 30min is a good start, once you get use to it start increasing time and duration per week.

Try to confuse your muscles by changing exercise routine. Manpreet pushing yourself beyond comfort zone will definately results in weight loss. Hi Reena,I'm Remya house wife 26 years old. I've a baby girl of 10 months old. During pregnancy i have gained al ot of weight. I'm 5'2'" nd currently weighs 75kg. I need to lose weight and back to my pre pregnancy weight. Is this possible if i starts this diet.

I'm doing 45mins exercise days in a week. Is it ok if i'm doing it again? Is there is any substitution for dal? All kind of beans causes heart burning for me. Can i have fish for lunch n dinner? If so which fish u prefer? Also what is the portion size of chicken curry that i can have? Can i substitute phulka roti with chapathi? Waiting for your response. HI ,Reena I have few qus about a meal plan. Can I drink lemon water early in the morning before breakfast 2.

Hi Reena, Great to finally find a Indian diet blog Your husband's journey sounds incredible I am on the same journey right now and wish to loose 20 - 30 Kgs by this year end Hi Reena, Thanks for wonderful diet plan My age is 35, ht 5. I want to reduce my weight. The plan is really good I just wanna say everyone that along with exercise also do kapalbhati Hi Reena the plan is really good.. I am 40 years old , 5'3 inches and 72 kg weight. Trying to lose weight for last 10 years.

Hii Reena Thanks for sharing wonderful indian diet plan. Height - 5' 10" Weight - 90KGs. Hii Reena, its good to see u here with very interesting topic. Your diet plan is awesome. And for working people its not easy to manage but they have to tried it. This diet plan is the most effective among other ones that I had followed earlier.

I tried this one slowly and felt the difference. Want to boost your efforts to lose weight? Of course the foundation for successful weight loss is eating well and exercising, but if you want to power up your efforts, check out this product http: This based on the understanding that the best human diet is the one to which we have evolved, it is based on the foods that were eaten by those living during the Paleolithic era.

Hi This is suman I m nearly 27 years old nd my weight is Do u think that this plan will work for me and how long it will take Thanks. My weight is kg since last 20 years and have knee problem and ankle pain due to which I can't walk more than 10 to 15 min. My height is 5'1.

Advice for loosing weight. Thanks for your diet plan, I read so many articles for Diet plan, but this is very good plan for Indians. Reena Loads of thanks for an Indian diet plan. I want to loose kgs of weight but am a hypothyroid patient for the last 10 years. I am 38years old. Kindly suggest a plan and things to be avoided in thyroid.

Suggest a plan accordingly. Thank you Reena for sharing all your experiences, experiments and knowledge. Your Blog is Amazing and I want you to encourage everyone to share their experiences if they are following your 6 Meal Plan. I think it would be exiting and motivational to know other's experience also, and it would be a beautiful add-on to your beautiful Blog. As far as i am concerned, I am an IT professional too, working in shifts, vibrant lifestyle as I am young and away from family but I will follow this plan, as soon as i will be civilized: Thanks Again - Ankit.

Hi Reena, Thanks for sharing this good stuff. Hoping a reply though no activity from you from last March: Hello Reena, Thanks a lot for sharing this with us I am following this diet chart from last 3 weeks.. It's my bad that I am writing it now, however better late than never u know!!!

Me and my Husband is following exactly what you suggested without any change or self implementation.. I am sure that people charges hourly basis to give these precious suggestions.. Hi Reena, Your diet plan is really interesting, i wd like to start it asap.

I always search for some possible diet plans and Hav came across this. Hi reena, i have to put on weight and did u have knw any gud supplment for gym to bulid musel.

Hi Reena, I am very glad to see your blog.. Iam a working women in dubai, my weight is around 89 kg and my height is 5"2. I would like to get your advice that what diet should i follow now , I need to lose atleast 5kgs in a month. I have threadmill at home but i didnt get time to use. I am waiting for your valuable reply. Thanks and Regards Binu. Hi Reena Nice to see the plan. Thanks Reena for sharing this diet plan. This really helps a lot to plan the diet. It looks like Reena is not very active on this blog these days.

Can somebody tell me how many grams 1 cup means.. I am trying to understand how many calories this diet comes to? Hi Reena, I was going through the various posts and your replies.

Not being a Dietitian and still being able to help so many is indeed incredible. Now about me, I am almost 50, 5' 7" and 97kg, a vegetarian living in Saudi Arabia. These days I am living alone since children are bigger and family has returned to Bangalore. Diets have not particularly worked for me since I am a compulsive eater - my favorite pass-time. Until lately I used to enjoy my morning walks but these days lethargy has taken over.

I will sure try your diet plan and get back to my walks. But my worry is that I may succumb to my cravings. I hope it is OK to have an additional bowl of vegetables or something healthy in case I cant stop after the phulkas. Also I hope a few drinks over the weekend or sometimes during the week wouldn't affect the diet plan too much! Look forward to hearing from you. Hi Reena, How do you do First things I really like like your blog, very practical instead of lot of diet plans which say they work but after you stop you gain back the weight.

Now I really don't believe in diets I never had a problem maintaining my physique but recently I got hypothyroidism and have put on a lot of weight 17kg , I am trying to work out everyday. I am planning to start your diet and I just want to know if I can skip breakfast and have the other two meals or lunch can I have a heavy meal.

Your suggestions are most welcome. Excellent posting about diet, and need your tips next time. Really i am impressed from this post. I am very interested by reading this.. Its very helpful for us.. Dear Reena,today, my Doctor told me that my bad cholesterol level is which is not normal for a female adult. Im so thankful to u for this blog.

Im going to follow this 6 meals step and try to reduce my weight n get my LDL level to normal. I have found your 6 meals diet plant here as one of the best method of how to reduce weight. I believe your tips and ideas could be very effective not only to me but also to many people out there who always wanted to lose those stubborn fats! Hai, Finally I got a good diet plan which suites me better as am fom cochin. What about taking green Tea , pls suggest.

Wish you happy and healthy living! Hi reena, I am going to try this plan. I am 26yrs old and my height is 5ft and weight is What results will i incure. In a week three days i will be going to zumba classes for one hour as well. Hi Reena, The diet plan was too good. I have one doubt. Will consuming Proteins put weight?

For my eve snacks I am having a bowl of any boiled pulses like rajma or black channa or white channa. Will it put on weight? Also I have the habit of having milk at night before bed. Do I have to cut this to lose weight? Waiting eagerly for your answer. Hi Reena, Thanks for the post. Well I am 5 feet 6 inch and my weight is 71kg. I am 26 years old. Please help me out with a proper diet plan that will suit my needs as I have started hitting the gym for the last 15 days, but I need proper amount of protein with a 6 meal course.

So plan me a diet. Hi, this blog is really amazing and provide me answers to all my questions. This is really informative and I will for sure refer my friends the same. I got the freebies with the Com Luvs premium and adding this now makes it all even juicier than ever. I will follow this diet from tomorrow itself.

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