south indian vegetarian weight loss diet plan

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Healthy 5-Day south indian vegetarian weight loss diet plan

south indian vegetarian weight loss diet plan
south indian vegetarian weight loss diet plan

South indian food svaadisht hai! karee patton kee jaaduee khushaboo, sarason ke daane kee aavaaj, pooree tarah se banae hue dose ke saath akharot kee chatanee, masaaledaar achaar ... mere munh mein pahale se hee paanee aa raha hai. ek chutakee prem ke saath parosane par kya prabhaav pad sakata hai, isakee kalpana hogee! kahane kee jaroorat nahin hai, kisee bhee South indian food ko khaana bahut aasaan hai, jisase vajan badhata hai. lekin isaka matalab yah nahin hai ki aap phrij aur proteen paudar se khud ko maarana hoga. apane bhojan kee aadaton ko thoda chhota karen. is lekh mein, aapako vajan ghataane, khaane ke lie khaady padaarthon se bachane aur jeevan shailee mein badalaav ke lie 5-divyaang south Indian aahar chaart milega.


New south indian diet par jaane se pahale kuchh baaten karen

yadi aap karate hain, to aapako kyon karana chaahie. yah aapako nimnalikhit kaary karane mein madad karega.

apane vajan ghataane ke lakshy ko soocheebaddh karen

jab tak aap apane vajan ghataane ke lakshy ko nahin likhenge, tab tak aap isaka paalan nahin karenge. yojana aur anukoolan vajan kam karane ke lie mahatvapoorn hain. apane aap ko 5 din kee samay seema den aur bataen ki aap kitana vajan kam karana chaahate hain. udaaharan ke lie, "main 5 din mein 1.5-2 kilograam vajan kam karana chaahata hoon."

khair, yah ek dheemee gati se vajan ghataane kee tarah lagata hai? khair, yahaan aapako pata hai ki kya hai.

apane vajan ghataane ke lakshyon ko yathaarthavaadee rakhen

kya 5 din mein 10 kilograam vajan kam karana sambhav hai? shaayad. aap bahut adhik paanee ke vajan aur maansapeshiyon ko kho denge, jo badale mein, aapake chayaapachay ko dheema kar dega. to, mool roop se, aap vajan phir se haasil karenge, aur aapakee pratiraksha hit hogee. phad daay ko ek kaaran ke lie phads kaha jaata hai. ghataane vajan kam karana sabase achchha hai - yah aapako ek naee jeevan shailee ko samaayojit karane aur aapako dhyaan rakhane ka samay dega.

ant mein, yahaan antim lekin sabase mahatvapoorn baat jo aapako chaahie.

poore khaady padaarthon ke saath apane phrij aur aashray stok karen. saphed chaaval ke bajaay raagee ka upayog karen. saabut daalen, malteegren ata, kvinoa, shuddh spasht makkhan, poore vasa vaala doodh (haan!) aap, vez, ande, vaseek machhalee, aur chikan stan (yadi aap maansaahaaree hain), nat, aadi sabhee sabhee arabo ko tos karen. ghar se baahar talee-bhunee, riphaind cheenee, stor-khareedee gaee ya riphaind cheenee, vanaspati tel ityaadi se bane mithaiyaan sahit bhojan baahar, isake baare mein ham baad mein lekh mein dekhen. ab, aap apana naya aur sanshodhit daayat shuroo karane ke lie taiyaar hain.

vajan ghataane ke lie 5-divyaang south indian aahaar chaart


pahale din (1500 kailoree)


. arlee morning (shaam 6:00 baje se)

. aadha choone aur shahad ke ras ke       saath 1 kap garm paanee

. am ka tod

. (subah 7 baje se.)

. 3 baajara idalee + 1 chhotee katoree saambar ya 2 ande kee saphedee + ek chhotee katoree moongaphalee aur naariyal kee chatanee + 1 kap green tee

. beech mein

(10:00 am.)

. 1 madhyam seb ya angoor ka ek chhota katora

. dopahar ka bhojan

. (12: 30-1: 00 baje)

. 2 raagee bols + vejitebal karee + 1 kap rasam + 1 kap chhaachh

. post-dopahar ke bhojan ke

. (3: 30-4: 00 baje aparaahn)

. 1 kap green tee + 2 mairee biskut

. raat ka bhojan (shaam 7:00 baje) Jo

. 2 rotiyaan + 1 katoree sabjee kee sabjee + 1 kap paalak daal + 1 chhotee katoree dahee

. bistar ka samay

. (raat ke 10 baje.)

. ek kap haldee ke saath 1 kap garm doodh

. kul kailoree ka upabhog - 1489



choone aur shahad ke saath garm paanee aapake chayaapachay ko shuroo karata hai, aantarik peeech ko banae rakhata hai, aur aapakee pratiraksha ko badhaata hai. baajara idalee supar svasth hota hai, aur moongaphalee aur naariyal kee chatanee aapake shareer ko svasth vasa aur proteen pradaan karega. leen proteen ke srot ke roop mein saambar ya ande ka saphed chunen, jo aapako poore din sakriy dikhaega. green tee vishaakt padaarthon ko baahar nikaalane mein madad karatee hai aur aapakee bhookh ko kam karatee hai. seb ya angoor vitaamin aur khanijon ke achchhe srot hain. raagee bols oorja, kailshiyam aur phaibar pradaan karate hain. apane shareer ke kaaryon ka samarthan karane ke lie kisee bhee sabjee kee sabjee aur rasam ka ek kap len. chhaachh aur dahee shodhan tantr aur pratiraksha ko majaboot karate hain. mairee biskut, haalaanki svasth nahin hai, aapako ek kap green tee ke saath aaraam karane mein madad karega. raat ke khaane ke lie saphed ya bhoore rang ke chaaval khaane se, aur do se adhik rotiyon ka sevan na karen. bhookh lagane par aapake paas ek atirikt kap daal ho sakatee hai. haldee ke saath garm doodh peene se aap kabaad par naashta karane se bachenge aur aapako behatar neend mein madad milegee.


south indian vegetarian weight loss diet plan
south indian vegetarian weight loss diet plan

vasa ko kam karane ke lie aapako svasth khaane ke saath-saath vyaayaam bhee karana chaahie. to pahale din ke lie yahaan aapaka varkaut plaan hai.

pahale din vyaayaam yojana


vam-ap - 10 minat

rassee koodana - 50 pratinidhi ke 3 set

kranches - 15 pratinidhi ke 2 set

saikil chrunchhais - 15 pratinidhitv ke 2 set

leg-ap kranches - 15 pratinidhi ke 2 set

sit-aps - 15 reps ke 2 set

roosee mod - 25 pratinidhi ke 2 set

spandan kik - 30 pratinidhi ke 2 set

peshaab pair - 15 pratinidhitv ke 2 set

pair uthaata hai - 15 pratinidhitv ke 2 set

brisk vok - 10 minat

kuchh streching eksarasaij dvaara thanda karen


aap pahale din ke ant tak kaisa mahasoos karenge


pahale din ke ant tak, aap taaza aur sakriy mahasoos karenge. aahaar yojana ka paalan karana ek samasya nahin hogee kyonki aap paryaapt maatra mein parichit khaady padaarthon ke svaasthyavardhak sanskaranon ka sevan karenge. yadi aap lambe samay ke baad vyaayaam karate hain, to aapako shareer mein dard ka anubhav hoga, aur yahee kaaran hai ki aapako vyaayaam karane se pahale aur baad mein theek se garm hone aur thand hone kee aavashyakata hai. sunishchit karen ki aap abhyaas se adhik nahin hain. vyaayaam karane se pahale yah jaanane ke lie ki kya aapako joradaar kaardiyo ya vet prashikshan karane kee anumati hai, apane doktar se jaanch karen.


doosara din (1400 kailoree)


arlee morning (shaam 6:00 baje se)

aadha choone aur shahad ke ras ke saath 1 kap garm paanee

am ka tod

(subah 7 baje se.)

2 madhyam rava dosa + tamaatar aur pyaaj kee chatanee + 1 kap blaik kophee + 4 baadaam


beech mein

(10:00 am.)

1 kap kate hue phal

dopahar ka bhojan

(12: 30-1: 00 baje)

1 chhota katora broon rais (ya) 2 rotiyaan + 1 kap bende aasamaan goojjoo + 1 kap saambar + kakadee aur gaajar ka masaala + 1 kap chhaachh

post-dopahar ke bhojan ke

(3: 30-4: 00 baje aparaahn)

1 kap blaik kofee + 1 ubala anda (ya) ubala hua moongaphalee (20 graam)

raat ka khaana

(shaam saat baje.)

2 rotiyaan + 1 kap miksd daal + 1 madhyam katoree sabjee kadalaee karee ya chikan karee + kheera, pyaaj, aur tamaatar ka svaad + 1 chhota kap lo-phait dahee

bistar ka samay

(raat ke 10 baje.)

ek kap haldee ke saath 1 kap garm doodh

shahad aapake sistam ko ditoks karata hai aur aapakee pratirodhak kshamata ko badhaata hai. rava dosa kurakura aur sehatamand hai. dosa banaane ke lie ol ke tel ya spasht makkhan ka upayog karen. baadaam vitaamin ee aur svasth vasa ke saath bharee huee hain. bina cheenee aur kreem vaalee blaik kofee aapakee bhookh ko dabaane mein madad karatee hai, aur kaipheen kee maatra aapako sakriy rakhatee hai. ek kap kate hue phal dopahar ke bhojan tak aapakee kreving ko rok denge. chayaapachay ko badhaava dene aur bhookh kam karane ke lie machhalee ya chikan, anda, daal ya phal jaise proteen yukt khaady padaarthon ka sevan karen. chhaachh ya dahee aapakee paachan aur chayaapachay ko sakriy rakhata hai. achchha aaraam paane ke lie bistar par jaane se pahale haldee ke saath garm doodh peena na aur.


south indian vegetarian weight loss diet plan
south indian vegetarian weight loss diet plan

doosare din bhee, aapako vyaayaam karana chaahie. yahaan aapako kya karana hai



doosare din kee vyaayaam yojana


vam-ap - 10 minat

tej chalana - 10 minat

kros saikiling - 15 minat

baisap karnal (2.5 kilograam) - 12 pratinidhi ke 2 set

haimar karnal (2.5 kigra) - 12 pratinidhitv ke 2 set

traiseps eksatenshan (2.5 kigra) - 12 pratinidhitv ke 2 set

morcha uthata hai (2.5 kigra) - 12 pratinidhitv ke 2 set

paarshv uthata hai (2.5 kigra) - 12 pratinidhitv ke 2 set

pul puladaun (20 ya 30 kilo vajan set karen) - 12 pratinidhitv ke 3 set

breded ovar roing (2.5 kilograam) - 12 ka pratinidhitv 2 set

davaee ke bal ke saath phephade

strech ko thanda karen

tip: pratyek set ke beech kam se kam 10 sekand aaraam karen.

aap doosare din ke ant tak kaisa mahasoos karenge

doosare din ke ant tak, aap adhik sakriy mahasoos karenge aur apanee naee jeevan shailee ko lataka dena shuroo kar denge. aapaka shareer sakaaraatmak pratikriya dega, aur aapako yah pata chal jaega. aur yah aapako teesare din jaane ke lie prerit karega.

teesara din (1200 kailoree)


arlee morning (shaam 6:00 baje se)

2 chammach methee ke beej 1 kap paanee mein raat bhar bhigo den

am ka tod

(subah 7 baje se.)

2 peseraatas + sabhee kap aalam pachadee + 4 baadaam + 1 kap green tee

beech mein

(10:00 am.)

1 kap hausale se daba hua pairon ka ras

dopahar ka bhojan

(12: 30-1: 00 baje)

1 chhotee katoree braun rais + 1 kap daal + 1 chhotee katoree chukandar poriyaal + 1 chhotee katoree ankurit namak + 1 kap chhaachh

post-dopahar ke bhojan ke

(3: 30-4: 00 baje aparaahn)

1 kap green tee + 6 in-shel pista

raat ka khaana

(shaam saat baje.)

1 kap sabjee kurma + 1 madhyam katoree mishrit daal + 1 chhotee katoree dahee ke saath 2 chhotee bahuen

bistar ka samay

(raat ke 10 baje.)

ek kap haldee ke saath 1 kap garm doodh


kul kailoree ka upabhog - 1209


yah kaam kyon karata hai


pesaaratas ya haree moong penakeks proteen ke saath bharee huee hain aur din kee shuruaat karane ka ek shaanadaar tareeka hai. green tee vishaakt padaarthon ko baahar nikaalane mein madad karatee hai aur aapakee bhookh ko kam karatee hai. taaje dabae gae pairon ka ras aapakee pratiraksha aur paachan tantr ko badhaava deta hai. dopahar ke bhojan aur raat ke khaane ke lie braun rais ya malteegren ata parauta ke saath vez aur ek achchha proteen srot. dahee aur chhaachh achchhe aant baikteeriya pradaan karate hain, jo paachan mein sahaayata karate hain. ye-pist pista poshak tatvon ke mahaan srot hain aur aapako trpt rakhate hain. sone se pahale haldee vaala garm doodh piyen, jisase aapako raat mein achchhee neend aae


teesare din kee vyaayaam yojana



nishchit roop se, aap teesare din bhee vyaayaam karenge. aapake lie yahaan ek aur yojana hai.

vam-ap - 10 minat

tej chalana - 10 minat


jhooth bolana chhaatee pres (3ow dambal) - 3 set 12 upasthiti


dambal pulovar (5ow dambal) - 12 pratinidhitv ke 3 set


ghutane ke push-ap - 10 pratinidhitv ke 2 set


inchavarm push-aps - 10 reps ke 2 set


burpaiais - 10 pratinidhi ke 2 set

Hi phoravard elbo plaank - 30-60 sekand ke 2 set

said plaink - 30 sekand ke 2 set


streching vyaayaam ko thanda karen


aap teesare din ke ant tak kaisa mahasoos karenge

teesare din ke ant tak, aap apanee upasthiti mein thoda antar dekhate hain. aur aisa isalie hai kyonki aapane paanee ka achchha vajan kam kar liya hai. aap sakriy mahasoos karate hain, aur aapake shareer kee maansapeshiyon ko paribhaashit kiya jaata hai. jab aap dekhate hain ki aapakee kadee mehanat parinaam paida kar rahee hai, to aap adhik prerit honge, kendrit rahenge, aur chauthe din ke lie rahenge.


chauthe din (1200 kailoree)



arlee morning (shaam 6:00 baje se)


2 chammach methee ke beej 1 kap paanee mein raat bhar bhigo den


am ka tod


(subah 7 baje se.)


kvinoa upama + 1 kap green tee


beech mein


(10:00 am.)


kakadee slais + 4 baadaam


dopahar ka bhojan


(12: 30-1: 00 baje)


1 chhota katora saphed chaaval + 1 kap phir se laukee daal + ka meediyam katoree halachal-talee huee gaajar + tamaatar aur chukandar ka masaala + 1 kap chhaachh


post-dopahar ke bhojan ke


(3: 30-4: 00 baje aparaahn)


1 kap blaikakof + 1 malteegren biskit



raat ka khaana


(shaam saat baje.)


2 rotiyaan + 1 kap miks vej karee + mas kap saabut masoor daal ya 1 tukada grild phish + gaajar aur kakadee ka masaala + 1 chhota kap dahee


bistar ka samay


(raat ke 10 baje.)


ek kap haldee ke saath 1 kap garm doodh


kul kailoree ka upabhog - 1185



yah kaam kyon karata hai



paanee mein bhigoe hue methee ke beej aapake chayaapachay aur paachan ko badhaava dete hain. kvinoa upama ek behatareen proteen aur phaibar se bhara hua naashta hai jisamen soojee upama ke sabhee svaad hain. kheera haidreting hai aur lanch taim tak aapake pet ko bhara rahata hai. dopahar ke bhojan mein kailoree kee maatra kam rakhane aur poshan sambandhee laabh ko adhik rakhane ke lie bahut saare vezez hain. malteegren biskut bhar rahe hain aur unhen ek kap blaik kophee ke saath lene se aapaka snaik kreving rook hoga. raat ke khaane ke lie proteen ke srot ke roop mein masoor daal ya talee huee machhalee chunen. dahee shodhan ko majaboot karata hai. sone ke lie sone jaane se pahale haldee vaala doodh peena na aur subah uthakar poojaaja mahasoos karen.


abhyaas



vam-ap - 10 minat

joging dekhen - 5 minat


poorn skavoch - 12 pratinidhi ke 3 set


vivek skvaats - 12 pratinidhi ke 3 set


aage ke phephade - 12 pratiroop 2 set


aage ka phephada - 12 pratiroop 2 set


boks jamp skveet - 10 pratinidhi ke 3 set


taip skvets taip karen - 10 pratinidhi ke 3 set


peelee skvaat - 10 pratinidhitv 3 set


gobalet skvoch - 10 pratinidhitv ke 3 set


strech ko thanda karen



aap chauthe din ke ant tak kaisa mahasoos karenge



chauthe din ke ant tak, aap bahut slimar dikhenge, aur aap ise pasand karenge. aap har samay bhookh mahasoos karana band kar denge aur paanchave din ke lie thaharenge.


paanch din (1200 kailoree)



arlee morning (shaam 6:00 baje se)

2 chammach methee ke beej 1 kap paanee mein raat bhar bhigo den


am ka tod


(subah 7 baje se.)


1 kap green tee + 2 putus + 1 madhyam katoree cherupayaar thoran


beech mein


(10:00 am.)


3 baadaam + 1 kap tarabooj ka ras


dopahar ka bhojan


(12: 30-1: 00 baje)


1 chhota katora naariyal chaaval (ya) 2 rotiyaan + 1 kap paalak daal + 1 madhyam katoree phoolagobhee kootoo + gaajar, chukandar, aur kakadee ka masaala + 1 kap chhaachh


post-dopahar ke bhojan ke


(3: 30-4: 00 baje aparaahn)


1 kap blaikakof + 1 kap anasaalted popakorn


raat ka khaana


(shaam saat baje.)


2 rotiyaan + 1 madhyam katoree peelee daal ya chikan karee + ek chhotee katoree bendiketik goju + 1 chhotee dahee


bistar ka samay


(raat ke 10 baje.)


ek kap haldee ke saath 1 kap garm doodh


kul kailoree ka upabhog - 1176


aahaar mein svasth khaady padaarth shaamil hain jo aapako trpt rakhenge aur aapake shareer ko poshan pradaan karenge. ek kap blaik kofee ke saath ek kap popakorn hone par apane svaad ko tod den. yah aapako dait plaan mein dekhana chaahata hai.


abhyaas



aaj aapaka rest de hai. aaj koee vyaayaam na karen! aap chaahen to paark mein aaraam se sair kar sakate hain, lekin sunishchit karen ki aap apane shareer ko paryaapt aaraam den. aaraam karana utana hee mahatvapoorn hai jitana ki baahar kaam karana kyonki jab aap aaraam karate hain, to aapakee aanton phir se banatee hain aur khud ko phir se jeevit karatee hain aur majaboot banatee hain.


aap paanchave din ke ant tak kaisa mahasoos karenge


south indian vegetarian weight loss diet plan
south indian vegetarian weight loss diet plan

bahut achchha lagega. isalie nahin ki aapako vyaayaam nahin karana hai, balki usee dinacharya se ek brek aapake shareer aur mastishk ko bahut jarooree aaraam dega. lekin abhee tak bhojan mein shaamil na hon. dait chaart ka paalan karen aur achchhee tarah se aaraam karen.

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