Fat Loss Diet Plan For Male & Female | Urdu/Hindi

Fat Loss Diet Plan For Male & Female | Urdu/Hindi

DIET PLAN FOR FAT LOSS

BREAKFAST
1 Whole Egg
3 Egg Whites
1 Slice Brown Bread
5 Almonds
1 Cup Tea (optional) Use low fat milk and artificial sweetener or Half cup regular Milk.
DIRECTIONS:
Eggs must be prepared in non-stick pan(without oil) and can be consumed in any form (Boiled,Fried or Omelette). You can add spices of your own choice. For omelette , can add little amount of onion and tomato.

FOR LUNCH & DINNER
In case of Roti
2 Computer CD size Roti or Half regular Roti.
Gravy (salan)
Daal, Chana or Vegetable Gravy = 5 tablespoons.
Chicken,Mutton,Beaf or Fish = 2 Palm Size.
Green Vegetables as Salad = 1 Bowl.
Greek yogurt = 4-5 tablespoons.
Regular yogurt = 2-3 tablespoons.
Avoid oil in meals as much as you can.
In case of Rice
Pulao, Biryani etc = 12 tablespoons
Boiled Rice = 6 tablespoons with gravy mentioned above.

FRUITS
You can take fruits 2 times a day but the fruits must be of your fist size.
TEA (optional)
You can have 2 cups of low fat milk and artificial sweetener tea other than 1 cup in breakfast.

INSTRUCTIONS:
To control your cravings, use green tea, black coffee, green vegies as salad and lots of water.
Keep your Vitamin D levels sufficient for an effective fat loss.
Try to use pure desi ghee, pure butter, olive oil or coconut oil in your meals.

HOME BASED WORKOUT FOR FAT LOSS

10 High Knee Run (each leg)
Rest 15 seconds
30 sec. Bicycle Crunches (each leg)
Rest 15 seconds
10 Burpees
Rest 15 seconds
8 Jump Squats
Rest 15 seconds
30 sec. Mountain Climber
Rest 15 seconds
25 Jumping Jacks
Rest 15 seconds
30 sec. Plank

NOTE: Take 3 minutes rest after one circuit. Repeat the circuit 3 times.

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