Want to get in GOOD Shape

Tra..la..la... here  comes the food chart which i followed to get rid of that extra flab :)

Goal: Want to get good shape /WEIGHT LOSS         
          
BASIC GUIDELINES:

Thumb's Down for:

×         High carbohydrate content foods like potato and rice should be taken moderately.(Initially for 1 month avoid this)

×         Sugars which give empty calories should be taken in moderate amount.(.(Initially for 1 month avoid this)

×         Fruits rich in carbohydrate like banana, mango and chickoo should be taken moderately.

Thumb's Up for :

ü       Low fat food should be taken like buttermilk, fat free yoghurt, skimmed curd and skimmed milk.

ü       Have egg whites everyday. Avoid egg yolk.

ü       Only vegetable fat (oil) 3tsp/day should be used.

ü       Fluids should be taken liberally. Drink atleast 3-4 liters of water.

ü       5-7 servings of fruits and vegetables should be taken.

ü       High fiber low calorie foods like green leafy vegetables; fruits; vegetable salads; whole grain cereals, sprouts and pulses can be included in the diet.

ü       Have a small bowl of sprouts everyday as its high in fiber and protein.

ü       Preferably have non-veg in the lunch and avoid Dal with non-veg.

      Preparation method to be used – boiled, steamed, grilled, roasted, baked.Start using your microwave oven for cooking and not just heating stuffs.

THINGS TO REMEMBER:

• Never skip your meals (atleast 6 small meals) 
• It is better to have small and frequent meals than a few large ones
• Try not to sleep immediately after a meal
• Try to eat slowly, savoring each bite as you go along.
• Should have salads with each meal especially with dinner.
• Have a small bowl of sprouts everyday especially in the morning.
• Always keep a bottle filled with water and drink frequently.
• Increase the intake of whole fruits.
• DON’T DRINK MORE THAN 2 TEA IN A DAY.IF YOU WANT DRINK GREEN TEA.

                                                                                                                

FOOD OPTIONS:

(Meal 1) Breakfast: (8:30am – 9:00am)

¾     Whole wheat chapatti (2-3) with vegetable curry /sabji

¾     Idli 2-3nos/ plain dosa 1-2 with tomato or green chutney + sambar (avoid intake of coconut chutney) 

¾     Whole wheat bread (2-43slices) with vegetable salad (No butter) 

¾     POHA/UPAMA

(Meal 2) Mid Morning: (11:00am – 11:30am)

·         1 fruit or fruit juice or biscuits high in fibre content

(Meal 3) Lunch: (1:00pm – 1:30pm)

·     Whole wheat cereals are high in fibre so consumption of chapatti should be practiced.

·     Pulses in the form of Dal should be taken -1bowl at lunch

·     Vegetable sabji with minimum oil can be taken in good amount.(Include good amount of cooked vegetables)

·     Skimmed curd/fat free yogurt/butter milk contain calcium and protein and it should be taken with lunch-(1cup)

·     Vegetable salads are high in fibre and it must be taken

·     Nonveg is advisable 2-3 times a week, that is at lunch time.  (2-3 pieces of Lean chicken, 1-2 pieces Fish, 1 whole Egg or 2 Egg whites

(Meal 4) Afernoon: 1 cup coffee+3 marie or high fiber biscuits or diet rusk

(Meal 5) Evening:– 6:00pm
 Fruit bowl/ SPROUT BHEL/2 SLICEBROWN BREAD WITH GREEN CHUTNEY AND GREEN SALAD

(Meal 6) Dinner: (10:00pm – 10:30pm)

¿     Whole wheat cereals are high in fibre so consumption of chapatti 2-3 without oil should be practiced + 2egg whites(boiled)/ egg white bhurji (with minimum oil)

¿     Good amount of green vegetable can be taken.

¿     Take thin dal for dinner.

¿     Vegetable /sprout salads are high in fibre and it must be taken especially with dinner.

¿     Fewer calories should be consumed as the activity level reduces at the end of the day

Snacks & beverages choose from the below given options:

      Snacks:

º     Marie biscuits/High Fibre or multi-grain biscuits in moderate amount (3-4 biscuits) can be taken instead of other biscuits as its low in calories.

º     Fruits contain good amount of fibre and vitamins and so should be taken in large amount in the form of whole fruit.(Avoid the above mentioned fruits)

º     Whole wheat cereals like wheat bread are high in fibre and low in calorie (1-2 slice). 

Beverages:                                                                                                                                                                                                                                         Beverages:

å    Tea/Coffee can be taken in the morning and evening with skimmed milk & with ½ tsp sugar.

å    Fruit juices can be taken without sugar. Always prefer eating fresh fruits rather than juices.

å    Healthy beverage options are lime juice, buttermilk, clear soups, green tea, vegetable juices, tender coconut water 

FOODS TO AVOID :

D       Fried foods

D       Cheese, butter

D       Pizza (especially for dinner)

D       Processed foods

D       Sugar, sweets and rich dessert

D       Coconut/Groundnut

D       Cold drinks

D       NonVeg: Organ (Liver, Kidney, Brain), Shellfish, Mutton, Red Meat (Beef, Pork), Bacon, Ham, Sausages

After workout(food alone can reduce flab but will not give toning to your body) 3 to4 boil white egg or lean boil or grill chicken

Measurements: 1cup-200 gms                        1glass-200 ml
                         1tsp-5 gms                              1tbsp-15 gms  


Should you require any clarifications, do get in touch with me.