How is my diet plan
हमारा डाइट प्लान कैसा होना चाहिए
It's very important to have our diet plan for every day.
The total calories intake must be in planned way and depend on the physical work of individual.
How much we need fruits, green vegetables, sprouts, dry fruits is very important for our health.
Infact Health is always very much depend on the nutrition and food we take.
Whatever we eat it reflects on our face. An apple in a day keeps the doctor away is very important.
When and how much water intake is necessary for good health is need to know about.
Total calories required are:-
click here to see the RDA for man and woman as per their work profile.
This diet plan is very important and for every individual. Even diabetic, hypertension, thyroid disorder patients can follow and get benefited.
All metabolic diseases can be managed very smartly by following this diet plan.
Along with this diet plan everyday aerobic and anaerobic exercise is also included in routine life.
Bed Tea:-
8.00 am - morning- 2 glass of Warm water
1 cup of Hunza tea instead of milk tea
1 Roti with vegatalbe (optional)
Diabetic patient should eat fruits according to glycemic index.
1. Avoid packed snacks, biscuits, bhujia etc completely .
2. Use less oil for cooking.
3. Curtail saturated cholesterol from your diet.
4. Drink water 30 minutes before and 2 hour after you take food.
5 Enjoy non-vegetarian food once in a week or occasionally only.
6. Go to bed after 2 hours of dinner.
7. Walk at least 15-20 kilo meters every day and HIIT Exercise twice or thrice in a week.
8. Fasting for 12 hours between 08.00 pm to 08.00 am. is necessary.This time period is given to your body for Autophagy that is recycling the byproduct of cell to rejuvenate the cells again, you may drink only water in this period of time.
1 cup of Hunza tea instead of milk tea
Breakfast:-
8.30 am - morning- Mixed Fruits chat 500 grams1 Roti with vegatalbe (optional)
Diabetic patient should eat fruits according to glycemic index.
Lunch:-
12.00 pm - 2 glass of water
12.30 pm - Mixed Salads 250 grams
+ Cooked food with less oil
Snacks:-
4.00 pm - 2 glass of water
4.30 pm - Sprouts, dry fruits
Dinner:-
7.30 pm - 2 glass of water
8.00 pm - Mixed Salads 250 grams
+ Cooked food with less oil
Important to remember:
 |
| walk 15-20 km every day |
2. Use less oil for cooking.
3. Curtail saturated cholesterol from your diet.
4. Drink water 30 minutes before and 2 hour after you take food.
5 Enjoy non-vegetarian food once in a week or occasionally only.
6. Go to bed after 2 hours of dinner.
7. Walk at least 15-20 kilo meters every day and HIIT Exercise twice or thrice in a week.
8. Fasting for 12 hours between 08.00 pm to 08.00 am. is necessary.This time period is given to your body for Autophagy that is recycling the byproduct of cell to rejuvenate the cells again, you may drink only water in this period of time.
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