21 DAY
FAT LOSS DIET
is diet is designed for ‘Fat loss’ and
helps set your heal right .
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FAT LOSS DIET
Time / Food/ Beverage Advice
Meal
Breakfast 1/2 Glass of Lukewarm Water (Plain) Upon waking up before you
6:15am brush your teeth, consume Luke
warm water
Meal 1 Option1: Watermelon Detox If you are under any medication
6:45am [thyroid) consume Detox Juice
Option 2: Golden Chai Detox
after a minimum of 30mins post
Option3: Beetroot Detox medication/ or Post your
Pranayama
Meal 2: Option 1: Water-melon cut chunks NOTE : Include 12-15 soaked and
9:15am (pieces) one small bowl with 1/2 teaspoon peeled almonds with any of the
of cinnamon powder sprinkled on it. options
Option 2: one small bowl of Apples &
Choose your meal options,Based
sprinkle 1/2 teaspoon of cinnamon
on your taste, hunger &
powder. Option 3: One small bowl of convenience.
round cut banana slices with 1/2
teaspoon cinnamon powder sprinkled on it
Meal 3: Combination 1: Rice/ Korralu/ Quinoa 1) Ensure you don’t drink water
Lunch with Palakoora Pappu/ Menthikoora in between or immediately post
1:15pm Pappu/ Munagaaku Pappu/ Thotakoora your meal, Drink water minimum
Pappu+ Rasam +Curd Rice/Quinoa 30minutes post your meal.
2) Homemade desi ghee- 2
teaspoons with your dal and
Combination 2:Rice/ Korralu/ Quinoa
curries
with Bottle Guord/ Ridge Gourd curry +
3) You may add radish, carrots,
Sambar + Curd Rice/ Quinoa
potatoes and beans to your
Sambar
Combination 3: Rice/ Korralu/ Quinoa 4) Girls with Thyroid imbalance
with Beetroot/ Sweet Potato Sautéed in please avoid root vegetables for
ghee with onions, garlic & SouthIndian more than twice a week
Spices+ Curd Rice/ Korralu/ Quinoa
Time / Food/ Beverage Advice
Meal
NOTES 15 minutes post your meal take one NOTE : Thrice a week, you
FOR small bowl of pomegranate seeds or can have one boiled egg with
Meal 3: One medium sized Apple or one any of the combinations
Lunch medium sized banana. You can take mentioned above. It’s entirely
1:15pm this with any of the combinations. optional. You can skip the egg
if you don’t want to consume.
Meal 4: Option 1: 250 ml Raagi Java +
5:30pm sprinkle 1 teaspoon roasted almond
akes Consume it in Lukewarm or
Option 2: 250 ml Saggubiyyam Java room temperature
+ sprinkle 1 teaspoon roasted almond
akes
Meal: 5 Option 1: Celery/ Spinach + carrot + Based on how your taste and
8pm ginger soup craving consider having either
soup or detox drink
Option 2: Celery/Spinach + cucumber
+ginger detox drink
Option 3: Green Bell Pepper Soup
Meal: 6 A Glass of warm milk If you’re prone to cough or
30 or cold and having sinusitis or
minutes A glass of diluted butter milk asthma, go for plain warm
before milk else go with diluted
bed buttermilk
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Food/ Beverage Advice
Emergency 1.Peanut Chikki/ In between the meals if there’s
Food 2.Sesame Chikki/ unbearable hunger or craving for
Options 3.Watermelon cut chunks 1/2 bowl food. Choose the options according
4.Strictly one or two small slices of to your taste and Convenience.
boiled sweet potato/ Avoid eating for more than twice a
5.Ghee Roasted Lotus seeds seasoned week and consume very little
with Rock Salt quantities
Grocery List
Beetroot, Bottle gourd, Ridge gourd, Sweet
Vegetables
potatoes,
Carrots, Radish, Potatoes, Beans, Bell Peppers,
Leafy Greens.
Spices Turmeric root/powder, Cinnamon powder, Ginger
root, Dry ginger powder, Cloves of garlic, Cumin
seeds.
Pulses Toor dal, Green moong dal ( only for sprouts)
Grains Rice, Quinoa or foxtail millets
Water melon, Apples, Bananas, Pomegranates,
Fruits
Lemon
Things to Avoid
1. White Bread, Oats, Biscuits,
2. Avoid Brown Rice
3. Bombay ravva upma/Semolina/Noodles and the likes of it
4. Pizzas, Burgers and the likes of them from outside
5. Eating from the restaurants
6. Deep fried foods should be strictly restricted
7. Aerated Drinks
8. Coffee/Tea/ Alcohol & Smoking
9. Non- Vegetarian Food
10. Corn akes; Sweetcorn;
11. Avoid Dry fruits and Fruit juices other than suggested ones
12. Avoid Brinjal, Ladies nger(Okra), Beetroot, Potato, Sweet potato
13. Avoid Re ned Oils
14. Avoid weighing scales for more than once in three weeks
15. Avoid people who talk to you on weight, diet or exercises
16. Avoid googling for wellness or diet regimes
Things to Replace
1. Replace White Sugar with Jaggery or Brown Sugar
2. Replace Iodised Salt with Rock Salt /himalayan pink salt
3. Replace White Rice with Single polished/Parboiled rice.
4. Replace Skimmed /Slim milk with Full Fat or Toned milk for Yoghurt
5. Replace Plastic Containers with Copper/ Brass/ Steel/ Glass.
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Important Notes
Things that make or break your results
1. Drink according to your thirst.Avoid drinking more than 5
liters.
2. Focus on your sleep rituals (according to Purnima’s
Suggestions)
3. Do not miss out on your Morning Rituals. Wake up early,
take your detox drink, do your pranayama everyday.
4. Set your Alarm Clock to ring for every 2 Hours
minutes,Stand up/ Stretch and Breathe for 1 minute.
Observe your breathe for 12- 18 cycles.
5. Eat according to your hunger and satiety, don’t count the
portions of food
6. 10 minutes of Earthing Everyday is another important thing.
7. Check your body everyday for the non-scale victories like,
glowing skin, lightness in the body, increased energy levels,
moods & productivity at your workplace and /home
