TREATMENT PLAN
Disclaimer: “You are strictly advised to follow the
treatment plan as prescribed. Ginnastic diabetes
center will not be responsible for any
consequences you face in case of consuming
anything other than prescribed in the plan
Name Ammara Zia
FOLLOW UP
Dietition:Dr NAYAB SHAHID
Recommended supplements
As prescribed in the previous plan.
Note: don’t forget to send your weekly follow up to your
TRAINER/GROUP with following details:
Week:
Waist at start
Current waist
Any issue faced while following diet plan
Any issue faced during workout plan
NOTE:
• 2 days intermittent fasting 16 hours window in a window
• 5 days carb plan
For Fasting
Only liquid diet from 8 pm to next day 1 pm then adjust all these meal from 1 pm to 8 pm
Broth, green tea, electrolyte water, coffee
Morning Detox Juice:
Ingredients:
1 glass water
1 tbsp chia seeds soaked overnight
Crushed mint leaves(1 spoon)
¼ tsp pink salt
Directions
Soak all the ingredients overnight in a glass of water.
BREAKFAST:
Spinach omellete with black cinnamon tea:
Bran bread(1 slice)
Spinach chopped(2 tbsp)
Eggs (2)
Olive oil(1 tsp)
Black pepper(1 /4 tsp)
Pink salt(for taste)
Calories,350kcal fats;25g carbs;16g proteins;10g
CINNAMON TEA:
Water(1 cup)
Cinnamon stick(1 inch)
Cardamom(1)
Green tea(1 tea bag)
OR
BOILED EGGS WITH PEANUT BUTTER SLICE:
Eggs(2)boiled
1 bran bread(1 slice)
Peanut butter(1 tbsp)
Tea
FOR COFFEE/TEA:
Water(1 cup)
Cream(2 tbsp)
Coffee/tea leaves(as per taste)
Stevia(for taste)
SNACKS:
MID MORNING:
Almonds(5)
Walnuts(3 halves)
LUNCH :
Whole wheat chicken wrap with cucumber slices:
chapatti(one 6 inch)
Boneless chicken (80g)
Olive oil(1 tbsp)
Chopped onion(2 tbsp)
Ginger garlic paste(1 tsp)
Lettuce leaves(2)
Yogurt(1 tbsp)
Tikka masala(1 tsp)
Sea salt(for taste)
Vinegar(few drops)
Direction:
Cut the chicken in small cube shape. Add yogurt and all spices of youer own choices and
marinate chicken for half hour. Then take a pan and add chopped onion in the pan. Add
chicken and garlic ginger paste. Cook the chicken on low flame for 10 minutes until the
chicken becomes completely cook. Then take 7 inch whole wheat chapatti and spread lettuce
leaves on it. put the chicken on roti. Wrap the chapatti round and serve with cucumber.
Calories:373kcal
Fats:24g
Proteins:21g
Carbs:13g
OR
Butter spinach curry with chapatti:
Spinach (100g)
Beef/mutton(80g)
Butter(2 tbsp)
Onion chopped(1 small)
Zeera(1/2 tsp)
Green chilli (1)
Garlic ginger paste(1 tsp)
Turmeric powder(1/2 tsp)
Coriander powder(1/4 tsp)
Almond flour(1 tbsp)
Pink salt(for taste)
Tomato(1)
Cream(1 tbsp)
Garam masala(1/2 tsp)
1 chapatti(one 6 inch)
Directions:
Boil spinach leaves in water for 10 minutes. Then put this leaves in cold water. Shift these leaves in a blender and
blend it to make a purree. Take a pan and add 1tbsp butter and heat them. Add zeera and green chilli and fry them
for 2 seconds.then add chopped onion and fry until it golden brown. Add ginger garlic paste and mix.then add
turmeric powder and mix it well. At this point add almond flour and cook until it gives frothy look. Then add
chopped tomato and cook for 5 mins on low flame. When tomatoes become soft add some fresh spinach leaves
and purree of spinach and mix it well. When it become boils add cream in it. At the end add some garam masala
and dish out. Put some butter on curry and serve it with chapatti.
Calories;380kcal proteins;7g fats:24g carbs;16g
OR
MASALA STUFFED BAINGAN WITH CHAPATTI:
Egg plant (120g)
Zeera(1/4th tsp)
Mustard oil(2 tbsp)
Turmeric powder(1 tsp)
Red chilli powder(1/2 tsp)
Coriander powder(1/4 tsp)
Garam masala(1/4 tsp)
pink salt(for taste)
Ginger garlic paste 1tbsp.
1 chapatti(one 6 inch)
Directions :
Take a bowl and mix all the powdered spices together. Then take egg plants and cut it from
middle. Stuffed the egg plants with this masala. Take a pan and add 2tbsp mustard oil in it.
Add some zeera and ginger garlic paste in it. Then add these egg plants and cook on high
flame and fry it for 5 mints. Sprinkle some water and cover it on low flame for 10 minutes.
Serve it with chapatti.
Nutritional facts
Calories: 422kcal Macros: 31g protein/ 11g carb/ 30g fats
OR
PHALI QEEMA WITH ROTI AND SALAD:
Green beans(100g)
Chicken/beef mince(80g)
Mustard oil(2 tbsp)
Pink salt(for taste)
Red chilli powder(1/2 tsp)
Coriander powder(1/4 tsp)
Turmeric powder(1/4 tsp)
Ginger garlic paste(1 tsp)
Onion paste(1 medium sized onion paste)
1 chapatti(one 6 inch)
DIRECTION:
Take a pan and add mustard oil. Add onion paste and mince in it. Add water and cook.Then add
spices of your own choices in it. And green beans and fry.serve it with chapatti.
SNACK:
STIR FRY BROCOLLI SALAD WITH BOILED EGG:
Broccoli(50g)
Cauliflower
Green beans
Onion
Tomato
Green chilli
Capsicum
Cabbage
Olive oil(2 tbsp)
DINNER:
BARBEQUE STICKS WITH RAITA:
Chicken (80g)
Red chilli powder (1 tsp)
Pink salt (1 tsp)
Ginger garlic paste (1 tsp)
Green chilli(1)
Black pepper powder (1/2 tsp)
Zeera powder (1/4 tsp)
Olive oil(1 tbsp)
Greek Yogurt for raita (2 tbsp)
Direction:
Add all the spices in chicken and make Stew. Fry it in 1tbsp olive oil and serve it with raita and salad.
OR
Lettuce wraps with cucumbers and mint raita
100g Chicken without skin
1 Tsp Desi Ghee or Butter
1 Cucumbers for Salad
1 Tbsp. Chicken Tikka Masala
1tsp Podina Paste
Lettuce wraps(2 large)
50g greek yogurt (for raita)
A Squeeze of Lemon and Sea Salt to Taste
Directions
Mix all ingredients in a bowl and make the marinade. Marinate the chicken for 2 hours or longer.
Stir fry in ghee /butter until they look golden brown. Wrap the chicken in lettuce.Serve with
sliced cucumbers.
Nutritional facts
Calories = 492kcal, proteins = 29g, carbs = 21g, fats = 33g
OR
Chicken cabbage soup:
Chicken (80g)
Cabbage(80g)
Black pepper(1 tsp)
Sea salt(for taste)
Egg(1)
Ginger garlic paste(1 tsp)
Green chilli(2)
DIRECTION:
Take a pot and add chicken,ginger garlic paste and all ingredients. Boil it for half hour on low flame.
BED TIME
TURMERIC TEA: tea:
1 cup
Cardamom (1)
Water (1 ½ glass)
Ginger (1 slice)
Turmeric(1/2 tsp)
Directon:
Boil all the ingredients for 10 mints on low flame.
2DAYS INTERMITTENT FASTING PLAN:
DURING: FASTING PERIOD:
1. Vegetable Detox Smoothie
Ingredients
1 medium sized Cucumber
1 cup Spinach Leaves
1 pinch Pink Salt
Mint leaves (Podina k pattay)
½ tbsp. spoon Apple Cider Vinegar
Pinch of Stevia or Artificial Sweetener as per taste
1 glass water or as required.
DIRECTIONS
Blend all ingredients well together.
Nutritonal facts
Calories = 33kcal, fats = 0g, carbs = 6g, proteins = 2g
2. Tea/Coffee:
Cream (2 tbsp)
Water 2/3 cup
Tea (1 tsp)
Nutritional facts
Calories = 103kcal, carbs = 0g/fats = 11g
3: Green Tea
3. Keto Lemonade
Ingredients:
1 tbsp. chia seeds
2 tsp lemon juice
Artificial sweetener
1tsp flaxseed
water
Direction:
Combine all ingredients and 2 cup of water in jar and mix well and drink
Calories:73kcal
Macros: 4g protein/ 5g fat
4: water intake
EATING WINDOW (8 hours) -1100kcals
Meal 1:
Chicken Chapli kabab with lettuce leaves and podeena sauce.
Beef mince(150g)
Red chilli flakes (1 tsp)
Pink salt (for taste)
Onion chopped (1)
Fresh coriander leaves chopped (1 tbsp)
Ginger garlic paste (1 tbsp)
Green chilli (1)
Tomato chopped (1 small)
Cumin powder (1/2 tsp)
Garam masala powder(1/2 tsp)
Egg (1)
Olive oil (2 tbsp)
Podeena leaves (1 tbsp)for sauce.
Direction:
Take chicken mince and add ginger garlic paste with all the spices. Then add egg and
chopped vegetables. Make kabab of your desire size. Turn on the flame and add 2 tbsp olive
in pan and let it to heat. Then fry Chapli kabab in pan and cook them well from both sides
until they become cook properly. Serve it with lettuce leaves and a podeena sauce/chatni.
Calories: 578kcal proteins: 30g carbs: 12g Fats: 43.3g
OR
Sauteed tori/kaddu/cabbage/bell pepper
150g tori/bhindi/bell pepper/kaddu (zucchini)
30g onion
Ginger garlic paste 1tbsp.
Pink salt to taste
Red chili powder as per taste
Turmeric powder 1tsp.
Olive oil 2tbsp. for cooking
Cut and chop the zucchini. Heat olive oil in a pan. Add chopped onion and fry till golden brown.
Add ginger garlic paste. And fry till chicken is cooked. Add zucchini and spices. Cook for
another 15 to 20 minutes.
Nutritional facts
Calories: 377kcal Macros: 16g protein/ 3g carb/ 35g fats
OR
Mutton karahi
Mutton (boneless and lean): 150g
Onion: 1 medium
Garlic clove: 2.5g
Ginger paste: 4g
Tomatoes puree: 2 tbsp
Olive oil: 1 tbsp
Coriander: to garnish
Salt and spices to taste
Directions
Fry onion, ginger paste and garlic until soft. Add mutton and cook for 20 minutes then add
tomatoes, water and coriander. Continue cooking until mutton is tender. Season and garnish with
your favorite herbs!
Nutritional facts
Calories = 501 carb = 10g, protein = 31, fat = 33g
Meal 2
Cashew nut chia pudding:
Cashew nuts (10)
Water (1 cup)
Stevia/sucral (1 tsp)
Chia seeds (4 tbsp)
Cardamom powder (1/3 tsp)
Flaxseeds/pumpkin seeds (1 tsp)
Direction:
Take 15 cashew nuts. Shift them into a blender and add ¼ cup of water. Blend it well and
make a fine paste of cashew nuts. Pour this mixture into a glass container and add ¼ cup
water more.Then add artificial sweetner and mix it well. Add 4 tbsp chia seeds in it and mix
it well. Cover this container and soak chia seeds for 2-3 hours. After 2-3 hours shift this
pudding into a cup. Sprinkle some pumpkin seeds or flaxseeds and 1 tsp almond powder.
Take this pudding with spoon and enjoy this healthy and delicious meal.
Calories: 478kcal proteins: 24g fats: 32g carbs: 27g
OR
Chicken cabbage rolls:
Beef mince (120g)
Cabbage (spread leaves)
Onion (1 chopped)
Red chilli powder (1 tsp)
Black pepper (1/2 tsp)
Pink salt (for taste)
Garam masala (1/4 tsp)
Olive oil (1 tsp)
Direction:
Boil cabbage leaves in a pot full of water. Add pinch of pink salt. Boil the leaves for 2
minutes. Take 1 tbsp olive oil in a pan and chopped onion in it. Fry it and add beef mince
until its colour changes. Add spices and one cup of water. Cover it for 10 mins and let them
cook on low flame. When all water dry turn the flame off and put keema on spread cabbage
leaves. Roll the cabbage leaves and steam them for 2 minutes.
Calories: 500kcal proteins: 25.7g fats: 43g carbs: 5g
DAILY WATER INTAKE:
3 liters
From which, 1 ½ L must be Electrolyte Water: 1 ½ L water + 1tsp. pink salt + lemon (1)
CONSTIPATION RELIEF REMEDIES:
FOR 1ST TWO WEEKS:
2tbsp ispaghol husk + 1 tbsp. olive oil+ coconut oil +2tbsp wheat bran (12g fibers – early
in the morning.
FOR 2ND TWO WEEKS:
1 tablespoon tukh Malanga (basil seeds) + 500ml water + ¼ pink salt
Important instructions and precautions:
You are required to buy a kitchen scale for accurate measurement of food.
-Meat and rice will be measured after cooking.
-Vegetables will be measured before cooking.
No junk food & No sugar
Use artificial sweetener in tea/green tea. (if recommended)
Use only olive oil/butter/desi ghee/ coconut oil for cooking
Drink 14-18 glasses of water a day
Use turmeric in cooking. (It has anti-inflammatory properties)
Use 1 -2 teaspoons of pink salt (very important)
You cannot eat anything other than mentioned in the plan.
In the first 5 to 10 days of diet you may feel the following symptoms. (for weight loss and
diabetic patient only)
o 1. Nausea
o 2. Vomiting
o 3. Constipation
o 4. Diarrhea
o 5. Headache
o 6. Irritability
o 7. Weakness
o 8. Muscle cramps
o 9. Dizziness
o 10. Poor concentration
o 11. Stomach Pain
o 12. Muscle Soreness
o 13. Difficulty Sleeping
o 14. Sugar cravings
The above symptom may exist minimum from 3 to 5 days and may prolong upto 2
weeks. Its depend on your metabolic shift.
To reduce the above keto flu symptom use electrolyte water. Use electrolyte water with
GN Magnesium.
People on low carb or keto diet can also experience rashes, these rashes are called keto
rashes.It will disappear within 7-10 days.\
