PESONALISED FITNESS STUDIO DIET COMMANDMENTS I. INDULGE IN THE ELIXIR: Drink minimum 3 ltrs of water a day. 500 to 750 ml in empty stomach, 200ml with your meals and 500ml in parts 1 Hr after meal. II. ALWAYS BREAK THE FAST: Never skip breakfast III. DON’T BINGE : Eat small meals in regular intervals IV. THE BIG THREE: Breakfast, Lunch, Dinner should have a protein, cabs and fiber V. LADIES AND PROTIENS FIRST: Always take protein first thing in the meal. VI. RICE ONLY WHEN YOU RISE: Avoid rice and rice-based food for dinner VII. FRUITS SET WITH THE SUN : Avoid fruits after sunset VIII. DINE SINGLE: Try to have a single dish for dinner like soups or salads with lots of veg & Protein (Beans, Paneer, Tofu, Chicken, Egg whites) and less crabs IX. GO NUTS! Eat nuts for snacking meals X. CARBS EN VOGUE: Include millets as carbohydrate source (quinoa, bajra, raggi, etc.) LIFEFIT PERSONALISED FITNESS STUDIO CHENNAI PESONALISED FITNESS STUDIO GUIDELINES: Cereals: Choose a variety like whole wheat, wheat bread, multigrain bread, ragi, bajra and jowar. Pulses: Include a wide variety like green gram, rajma, horse gram, soy beans, black eyed beans. Fruits: Eat 2-4 whole fruits everyday. Choose any seasonal fruit. Vegetables: include one cup each with lunch and dinner. Restrict using roots and tubers regularly. Green leafy vegetables: Eat thrice a week. Milk and milk products: Choose skim milk for preparing tea, coffee, curds. Include 300 – 400ml everyday. Oil: Change your cooking oil every month or use a combination from gingerly oil, sunflower, safflower, rice bran, groundnut or corn oil. Sugar: 2 – 3 tsp per day. Water : Drink at least 2 liters of water everyday. Raw salads: include for at least one meal a day. Non vegetarian food: include fish, chicken (without skin), egg whites. Avoid fried dishes and beef, mutton, pork, egg yolk, processed meat like salami, sausage, organ meat like kidney, brain and gizzard. Healthy beverage options: Fresh lime juice, Vegetable juice, black tea with lime, Green tea, Clear soups, butter milk LIFEFIT PERSONALISED FITNESS STUDIO CHENNAI PESONALISED FITNESS STUDIO Measurements 1 cup = 200ml 1 tsp = 5ml 1 glass = 250ml 1 tbsp = 15ml Best protein source Chicken, fish, egg whites, sprouts, soya, rajma, bean varieties, legumes, skim milk, Cottage cheese(panner), tofu, protein powder ( whey protein). Best carbohydrates source Hole wheat roti, brown bread, brown rice, raggie, barley, oats porridge, wheat flakes, muse lie crunch, dhaliea (broken wheat’s) Best fat source Fish, Nuts, Avocado, flaxseed oil, olive oil, gingely oil. AVOID! Sweet saunf, toffee, peppermint Deep fried foods like bajji, vada, bonda, namkeen, khakra Sweets, juices, soft drinks, chocolate, ice cream, payasam, halwa, burfi Salty foods like pickle, papads, processed foods, salty snacks, MSG (ajinomoto) Maida based foods like cookies, white bread, naan, kulcha, parota, roomali roti Fats like vanaspathi (hydrogenated fat), butter, cheese, ghee, re used oils Rich gravies like paneer butter masala, butter chicken, malai kofta Smoothies, milkshakes, cold coffee with cream. REMEMBER! Never skip a meal especially breakfast Chew your food well Eat small meals at regular intervals Eat natural wholesome foods, preferably freshly cooked food Maintain a 2 hour gap between a big meal and bedtime LIFEFIT PERSONALISED FITNESS STUDIO CHENNAI PESONALISED FITNESS STUDIO WHILE EATING OUT… CHOOSE AVOID Tandoori roti, phulka Parota, naan, kulcha Fish curry, chicken curry Fried fish & chicken Paneer tikka Paneer butter masala Idli, plain dosai, uthappam Masala dosai, rava dosai, poori Vegetable chutney, sambar Coconut, groundnut chutney Soft noodles or Plain rice American chopsuey, Biriyani, pulao Pasta with tomato based sauce Pasta with white sauce Clear vegetable / wanton soup Cream soups, Corn based soups Sugarless fruit juice, plain coffee Milkshakes, Frappe Roasted pappad Fried pappad - LIFEFIT PERSONALISED FITNESS STUDIO CHENNAI
