As the summer is just around the corner. Some of us has gained weight due to winter and we really don't care because we're fully covered. Now has summer will be arriving soon, we all need to get back into shape.

Here is some food which you should add and subtract from your daily food ingredients. No dieting or cutting down your food. Just healthy food intake and daily workout will help you lose weight easily.

Meal Timings:
Breakfast: 7:00-9:30 am
Mid Morning: 11:00-11:30 am
Lunch: 1:00 - 2:30 pm
Evening: 5:00 - 5:30 pm
Dinner: 7:30 - 8:30 pm

General Guideline:
• Check your weight daily early morning empty stomach with similar kind of clothing and mail the weight regularly
• Drink at least 10-12 glasses of water per day.
• Do not skip any of the meals.
• Try to stick to the plans without deviating from it.
• Have at least 3 allowed fruits per day

Prefer:
• Skimmed or single toned milk
• Curd or paneer made from single toned milk.
• Refined Cooking oil/Olive oil.Keep rotating oil. 3 tsp / day
• Butter:- Acc. To recommendation (Nutralite)
• Free Foods: Tea/Coffee ( 1-2 times per day)/Fresh Lime /Green tea/Jasmine tea
• Water: 10-15 (3L) Glasses of water every day unless advised otherwise.
• Avoid packaged soups and canned fruits, frozen foods.

Must Do's: Physical activity (15-20 MINUTES)

List of food items you should eat:
Vegetables.-
• All green leafy Vegetables
• Capsicum, Mushroom
• Cucumber
• Spring onion
• Bitter Guard
• Pumpkin
• French beans
• Parsley, Lettuce, Asparagus,
• Amaranth, Colocasia Leaves
• Ladyfinger,
• Brinjal,
• Artichoke, Parsnip,
• Radish,
• Zucchini,
• Carrots & Peas( in moderation).

Fruits-
• Papaya,
• Guava,
• Pears,
• peaches,
• Oranges(1-2),
• Watermelon(before 5pm),
• Pomegranate (1/2),
• Cherries (7-8),
• Jamun (10-12),
• Strawberries (5-6),
• Plums (3-4),
• Apple (1-2).

List of food items you should avoid:
Vegetables:
• Colocasia,
• Potatoes,
• Yam,
• Turnip,
• Carrots,
• Lotus Stem,
• Jackfruit,
• Peas,
• Sweet potatoes,
• Beetroot.
• Cauliflower, Cabbage, Broccoli

Fruits:
• Mangoes,
• Grapes,
• Kiwi,
• Banana,
• custard apple,
• muskmelon,
• Water cress,
• Litchi,
• Ber,
• Pineapple.
Sour fruits at night not allowed

AVOID:
• Sugar ( 1- ½ tsp /day)and its products like jaggery, honey, jam, jelly and sugar-coated or sweet paan, ice cream, chocolates, etc
• Aerated drinks (diet Pepsi, diet cokes).
• Alcohol
• Corn flour, baby corn, maida, popcorn.
• All preserved foodsPacket soups should be avoided.
• Thick tomato gravies, tomato soup, Pickles & tomato sauce/ketchup.
• Fruit juices (canned or fresh)
• Fried foods
• Dry fruits(except Almonds)
• Red meat
• Coconut milk and coconut( except coconut water).

Stay Healthy

XOXO
'zenab'

That’s all for today, have a good day/night!

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