Workout Explanation with Graphics
| DIET |
| Early morning 6 to 7am |
| Luke warm water with thyroid tablet After half an hour |
| Any one of the following. |
| Bottlegourd juice with a pinch of salt |
| Cinnamon tea + lime juice |
| Fenugreek water |
| 5 to 6 no's of Almonds |
| Black tea or coffee |
| BREAKFAST 8.30 - 9.30 [Any one of the following] |
| Oats upma/Idly ( 3 no's) |
| Barley dosa (3 no's) |
| Ragi pan cake - 2 nos |
| Rice idly / dosa -3 nos. |
| Paneer stuffed oat dosa -2 nos. |
| MID MORNING - 11.30 to 12.30pm [Any one of the following] |
| Green tea -100ml. |
| Soups of watery vegs (plaintain/tomatoes/mushroom) |
| Gooseberry / Guava |
| Dates 3 to 4 no. |
| LUNCH 1 to 1.30pm [Any one of the following] |
| A bowl of mixed veg.salad + 2 roti's |
| A bowl of rice + greens gravy + 1 veg.(your choice). |
| Mushroom pulav + cucumber or carrot raita. |
| Variety rice of your choice. |
| A bowl of brown rice + non veg curry + 2 boiled egg whites. |
| EVENING SNACK 4 - 5pm [Any one of the following] |
| Tea/coffee + 2 fiber biscuits |
| Fruit salad + custard |
| A bowl of sprouts salad |
| 2 tsp of mixed nuts. |
| PRE DINNER - SOUPS OF YOUR CHOICE |
| DINNER 7.30 to 8pm[Any one of the following] |
| Bajra roti+green chutney |
| Broken wheat upma + coloured vegetables |
| Vegetable dosa (beetroot/carrot) |
| Red aval poha. |
| BED TIME - 9.30 to 10pm [Any one of the following] |
| A glass of warm milk + pinch of turmeric. |
| Note: |
| Foods included - Raw fruits,coloured vegetables,whole grains,yogurt/curd. |
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Foods avoided - sugary, calciferous vegetables like broccoli,cauliflower, cabbage (Thyroid)Refined,canned,pastries and soy products.
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