|Reshmi - Before
Start your day
with 2 glasses of warm water. Just like you wake up and wash your
face, you are washing out your digestive system too. It does wonders
for a good complexion.
Half - one cup milk or coffee/ tea can follow the water. Then comes
breakfast at 8- 9 am, this can be 1- 1 and a half-cup cereal (avoid
raisins and nuts) with 1-cup skimmed milk (1-2 tsp sugar permitted
if you are not diabetic) or 2-3 slices whole wheat bread with tomato/cucumber
slices and an egg (if high cholesterol use 2 egg whites only).
Omlette made on non-stick pan is permitted.1-2 stuffed roti's using
vegetables like methi, mooli, gobi, with half to 1-cup curd or dhal.
Or 3-4 Idlis or 2-3 dosas (on a nonstick pan) with sambar, no coconut
chutney to be eaten. Green chutney with channa dhal is permitted.
Or 2-3 slice whole wheat bread or 2-3 phulkas with half-cup sabji/pallya
plus 1 glass skimmed milk (1 Cup or 1 glass = 225ml). I advise that
1 C skimmed milk/curd be taken with breakfast daily. It can be in
the form of coffee or tea also.
Please avoid upma, sevia and
poha while on a very strict diet. Ragi porridge, or oats porridge
with, 1-cup milk or curds is also a good idea. Ragi dosa is better
than rice dosa as it contains more fiber, vitamins and minerals.
Don't add your fruit to breakfast but carry it out with you to eat
as a snack at 11am. Skimmed buttermilk, coffee or tea is also permitted
at 11am. But don't miss your fruit. It gives you a quick spurt of
energy and vitamins that will revive you and carry you safely through
to lunch. Please avoid fruit juices at breakfast or other wise as
it has more calories and no fiber as compared to eating one orange
or apple whole as a fruit. Only eating fruits for breakfast is wrong.
Lunch at 1-2 pm should be a
properly balanced meal. Just a sandwich or only a soup and toast
for lunch is wrong. This will make you hungry in a couple of hours
and by 6 pm you will be eating all the wrong snacks you can find.
Lunch should be 2-3 phulkas or 1-cup rice or1-2 phulkas, with half-1
cup rice. Plus, half to 1 cup dhal, half to 1-cup vegetable sabji/pallya
and a big bowl of salad and skimmed curd. Non-veg, 1-2 pieces of
chicken or fish without gravy may be eaten along with the above.
If unsatisfied with these quantities don't increase the rice, dhal,
sabji etc. but take additional salad and curd till your stomach
is full. Curd must be made of skimmed milk. Strictly avoid commercially
available curd as they have a high fat content.
At 4 pm Tea/Coffee and 1-2 marie
biscuits /crackers. At 6 or 7 pm when you get home eat a fruit first.
It gives energy in 20 minutes and will take care of your hunger
pangs faster than any other food. If you are still hungry add a
glass of skimmed milk as cold coffee or a milk shake. Even a cup
of skimmed curd may be had as a lassi.
At 8-9 pm have your dinner of
2-3 small phulkas (dry chapati) with 1 cup of dhal or pulses like
channa, rajma, moong. If this causes gas. Use only half-cup dhal
and add a cup of skimmed curd or 2 egg whites, to fill you up. Avoid
eating a cooked vegetable sabji or pallya at dinner and eat a huge
bowl of salad (raita) with the roti and dhal. The roti and salad
have a lot of fiber, which will raise your metabolic rate and help
you to lose weight fast.
non-veg at night as it gets stored as fat when you sleep. Also avoid
rice, noodles, pasta, idli, upma, dosa, at night, as they are refined
cereal and fattening. Only drinking a soup, or just a salad or one
glass milk, for dinner is wrong. All meals must be eaten and must
be properly balanced. Try to ensure that dinner is eaten at least
2 hours before you go to sleep. Don't forget the MIRACLE FORMULA
- WALK 20-30 minutes and WATER 2-3 liters must go with this DIET.
Reshmi in this picture is a 19year old college student who has followed
this formula for six months and lost 25kgs. It has changed her entire
life and made her a new confident and pretty person. It was worth
those six months of hard work.