Workout Explanation with Graphics
DIET
| Early morning - 300ml of hot water+Amla(1)+few coriander leaves+1 tsp grated ginger mix,grind together,strain them and drink it with 1/2 lemon squeezed/Boil water with a pinch of cinnamon powder and lemon drops. |
| Breakfast(8.00-8.30am) |
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[Note:Add Egg white(2)/Sprouts(1 cup) along with any breakfast]-Wheat rava upma with mixed vegetables(1cup)/Thalicha rice puttu(1 cup)/Sprouts salad(1 cup)+Any 1 fruit.
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Mid morning(10.30-11.00am)-Fruit chaat(1cup of mixed fruits+ chaat masala+ a pinch of salt)/Lemon juice with salt(1 glass)/ Almonds(5).
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Lunch (1.00-1.30 pm) - Phulkas(2)+ Greens kuttu(1 cup)+ Moong,toor dal sabji (1 cup)/Rice(1 cup)+Greens gravy(1 cup)+Any 1 vegetable/ Any variety of rice(1 cup)+vegetable(1 cup).
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| [Note:Non-veg-Chicken (2 pieces) in the form of grilled/Tandoori] |
| Mid afternoon (3:00- 3.30pm)- Black tea with ginger and mint(150ml)without milk and sugar. |
| Evening-(5.00-5.30 pm) 1 cup of sweet corn and capsicum salad/wheat momos stuffed with vegetables (2)/Whole grain crackers(2). |
| Dinner(8.00-8.30pm) - Vegetable paniyaram |
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(2 nos)wid tomato chutney/Lemon coriander soup(1 cup)vegetable stuffed wheat paratha(2)+ Tomato chutney.
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| Bed time - Warm milk with crushed cardamon(100 ml) for 5 mins in low flame without sugar. |