Diet chart for 10 kg over weight people

 

Early morning - Warm water (1glass)+Lemon+Honey 

After 10 minutes - Soaks Nuts or almond (1 hand full)

20 minutes walking 

10 minutes - 1 cup green tea

Breakfast - 1. Dalia/(1 small serving )

                     2. Poha

                     3. 1 Brown bread + 1 Egg white

                     4. Sabu khridi

                     5. 1 Bread + 1 bowl chicken soup

Mid morning - 4 types of fruits salad

Before 10 minutes - Warm water

Lunch - Salad

Lunch - 1 small serving rice

               Mixed dal

               Mixed sabji

               1 Fish jhol / chicken stew / paneer + curd

After lunch 10 minutes walking 

Mid evening - Chia seeds water

Evening  - Protein salad

Before 10 minutes - Warm water 

Dinner - Salad

Roti(2) + Dal + Sabji + Chicken  stew

10 minutes walking 

Bed time - Kara 

Avoid - Sugar, Junk food, Packaged food, Fast food, Deep fried food, Alcohol, Chocolate.

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