Low cholesterol indian diet plan pdf

Low cholesterol indian foods. Indian diet plan to reduce cholesterol. Low cholesterol indian diet.

Indian recipes for low cholesterol diet.

South indian diet plan for cholesterol — The best remedy for lowering the level of bad cholesterol is to have a healthy diet, which has no animal fats and foods that are high in saturated fat. South Indian diet is a combination of traditional recipes passed down from generations. It is rich in spices and these spices if added to food regularly can be quite
effective in reducing the levels of bad cholesterol in your body. Cholesterol is the biggest culprit for all the heart ailments.

Do we really know what cholesterol exactly is?

Cholesterol is a compound that is produced in the liver and stored in the gall bladder. The other source of cholesterol in the body is from the food we eat. Most of the foods from animal sources are rich in cholesterol. For example milk and milk products, meat, and organ meats. let us see the details on Indian diet plan for reducing cholesterol ( Reduce
LDL, VLDL and Increase HDL levels ). Good cholesterol – HDL Cholesterol ( Normal values men – greater than or equal to 50, women greater than or equal to 60 mg/dl )Bad Cholesterol – LDL Cholesterol (Normal Values 100 – 129 mg/dl in both men and women)Total Cholesterol ( Normal value is less than 200 mg/dl in both men and women)
Cholesterol, as labeled, is not all that bad. Cholesterol is required for various reasons in the body like: It creates insulation around the vital organs like heart, liver, kidneys, skin, etc.Cholesterol is part of the hormones released in the bloodstreamIt creates lubrication between jointsHigh HDL keep heart healthy and boosts immunity However, the
excess cholesterol available (LDL) in the body gets stored in all wrong places. The most affected area is the abdomen, thighs, and hips. Cholesterol if gets accumulated in the walls of blood vessels, it creates blockages. There are many disorders caused by excess cholesterol. It leads to varicose veins, heart disorders, hypertension, fatty liver disorder,
gallstones, etc. High intake of saturated fat found in animal sources or trans fats in bakery products increases cholesterol. Excess consumption of desserts, fried foods, processed foods or sweets or chocolates also increases blood cholesterol levels. Having a body mass index (BMI) 30 or more automatically is a risk factor for high cholesterol levels.
Read – How to lose weight effectively Large waist circumference: Waist circumference more than 40 inches for women and 35 for men is a risk factor for high cholesterol. Read – How to Lose Belly Fat and How to reduce Tummy Exercise keeps our cholesterol in check. It increases good cholesterol (HDL) and reduces bad cholesterol (LDL). But, a
sedentary lifestyle is a major risk factor for high LDL cholesterol. Read – Top 10 yoga poses for weight loss, Exercises that are good for weight loss and Top 12 Aerobic exercises. High blood sugar leads to high LDL cholesterol and lower HDL cholesterol. Diabetes is a direct risk factor for heart ailments. Read – Indian diet plan for diabetes. South India
meals are very light and fill you which gives your body enough energy to go for the day. Some of the very common dishes in South Indian food are: Idli and Dosa – The ingredients in Idli are rice and black gram batter. It is a fluffy cake made of these ingredients. It is one of the very famous national food and is liked by everyone. Moreover, it is liked by
people internationally also.
Idli is very easy to digest and has no cholesterol, fat, and no saturated fat. It is very easy to digest and has a good amount of iron in it.
You can eat Idli with sambhar or coconut chutney.Appam – Appam is a very famous dish which is also liked by people in the USA, Japan, Africa, and many more countries. It is extremely delicious and nutritious at the same time. It has around 120 calories and is a very healthy breakfast. You can take Appam with leftover chicken, fish curry, or tamarind
curry. They are extremely tasty and are full of iron and protein.Medhu Vada – Medhu Vada is taken along with Sambar and Chutney. It contains all the nutrition and is the best breakfast for children. Medhu Vada has nutrients that help in improving bone health. This dish has all the important nutrients such as iron, folic acid, calcium, magnesium, and
potassium. Also, it is a perfect meal for pregnant women.Appe – Appe is made from leftover idli batter. The taste of Appe can be both spicy and sweet. It depends on the kind of batter you want. To make it sweet coconut and jaggery are added to it. Appe is made of two main ingredients wither with moong dal or rice.Vegetable upma – Rava upma is
made of grinded wheat.
It is amazing in taste. A bowl full of upma is loaded with fiber, vitamins, and healthy fats. It has the least level of cholesterol in it. You can even mix veggies in it. Also, the dish is not just a nutritious one but also keeps you full for the whole day.
Here is a Sample diet plan for Indian diet plan for Reducing Cholesterol. Empty Stomach: 1 Teaspoon soaked Methi seeds with 1 cup warm water with 2 – 4 Walnuts or Almonds Breakfast: 1 bowl Oats porridge with milk Mid-morning: 1 cup Green Tea + 1 Apple or Guava Lunch: 1 cup Salad + 2 Chapati + ½ cup Brown Rice + 1 cup Vegetable + 1
cup Dal Mid-Afternoon: 1 glass buttermilk Snacks: 1 cup Tea/ Coffee + 1 cup boiled Chana or 2 boiled Eggs or 2 Plain Khakras Dinner: 1 cup Vegetable Soup + 2 small size Bajra Roti + 1 cup Vegetable + 1 cup Curd Bed-time: 1 tspn Isabgol with 1 cup of either water or milk or curd or buttermilk ( Note – List of vegetables that you can eat – Lauki /
Bottle gourd, Yellow pumpkin /Kaddu, Ridge gourd /Toru, Asparagus, Capsicum, Carrots, Tomato, All green leafy vegetables, Onion, Garlic, and Squash . ) Indian food is by itself very healthy. Our traditional Indian diet pattern is filled with vegetables, fruits, lentils, nuts and whole grains making the meal extremely heart healthy. Indeed, there is no
need to look elsewhere for healthy food or incorporate fancy foodstuffs like olive oil or avocados for a healthy diet. We have everything that we need right here in our country – locally grown, fresh and healthy! Exercise, diet and lifestyle patterns all play a significant role in keeping a person’s heart healthy. A healthy diet can reduce the risk of a
person developing a heart disease by 35% and the risk is further diminished by 70% when the person follows a good lifestyle as well. It is to be kept in mind that working out alone is not enough and following a proper diet is of paramount importance. So, what constitutes a heart healthy diet? Does it mean patients at risk of heart disease are doomed
to a life of bland food and boring diet choices? Of course not! Indian food options with their plethora of flavours, colours and choices definitely rule out a monotonous diet plan. Let us take a look at a heart healthy meal plan which is tasty and satiating as well. Slide Background Meal 1: As Soon as You Wake up 6 almonds – 42 kcal2 walnuts – 18 kcal
Slide Background Meal 2: Breakfast 1 oats idli – 30 kcal1 tablespoon of mint chutney – 12 kcal1 cup of upma – 192 kcal1 egg white – 17 kcal1 slice of brown bread – 74 kcal Slide Background Meal 3 – Mid-Morning 1 fruit is typically around 50-70 kcal1 cup of tender coconut water – 45 kcal Slide Background Meal 4: Lunch 1 cup of cooked brown rice –
216 kcal1 bowl of raita – 75 kcal1 bowl of salad – 30 kcal1 chapati – 80-120 kcal depending on size1 bowl of sambhar – 130 kcal1 bowl of cooked vegetable – 70 kcal100 g of chicken – 165 kcal100 g of fish – 109 kcal Slide Background Meal 5: Evening Snack 1 cup of buttermilk – 99 kcal1 cup of Red Rice Flakes – 100 kcal1 cup of diced watermelon – 46
kcal Slide Background Meal 6: Dinner 1 bowl of whole-grain upma – 240 kcal1 bowl of sambhar – 130 kcal1 bowl of cooked dhaal – 104 kcal1 multigrain roti – 135 kcal1 glass of skim milk – 108 kcal Start your day with nuts – maybe around 4-6 almonds and 2 Walnuts. Follow this up with a glass of warm water with a few drops of lemon juice.
Drinking coffee or tea as soon as you wake up on an empty stomach is best avoided. Calorie Count: 6 almonds – 42 kcal2 walnuts – 18 kcal For breakfast, two oats idlis with mint chutney are a good option.

Oats are good antioxidants and they help in reducing cholesterol. Alternatively, you could also have a cup of upma cooked with green peas. Peas being rich in potassium are very good for the heart. For a non-vegetarian breakfast option, 2 egg whites cooked in any way preferable (except fried) with 2 slices of brown bread are a good choice. Calorie
Count: 1 oats idli – 30 kcal1 tablespoon of mint chutney – 12 kcal1 cup of upma – 192 kcal1 egg white – 17 kcal1 slice of brown bread – 74 kcal Now would be a good time to have a fruit. An apple, orange or guava would be a good choice.
A glass of tender coconut water besides being healthy would be tasty and refreshing as well and is a good mid-morning thirst quencher. Calorie Count: 1 fruit is typically around 50-70 kcal1 cup of tender coconut water – 45 kcal Vegetable pulao /biryani made with brown rice accompanied by a cucumber-carrot-onion raitha and a bowl of mixed
vegetable salad will not only be filled with flavour but will fill the stomach as well. Another meal option would be 3 medium-sized chapatis with dhaal or drumstick sambhar. This can be enjoyed with a cooked vegetable of choice and a salad. For a non-vegetarian option, replace the dhaal with chicken or fish. It can be in the grilled or curry form but not
fried. Calorie Count: 1 cup of cooked brown rice – 216 kcal1 bowl of raita – 75 kcal1 bowl of salad – 30 kcal1 chapati – 80-120 kcal depending on size1 bowl of sambhar – 130 kcal1 bowl of cooked vegetable – 70 kcal100 g of chicken – 165 kcal100 g of fish – 109 kcal A glass of buttermilk is extremely tasty and healthy. For diabetics, sugar is best
avoided and plain buttermilk is preferable. If something solid is preferred, then a cup of Red Rice Flakes or a fruit (like watermelon) can be had. Calorie Count: 1 cup of buttermilk – 99 kcal1 cup of Red Rice Flakes – 100 kcal1 cup of diced watermelon – 46 kcal The last meal of the day is best had early and light. A bowl of whole grain upma or kichidi
with vegetable Sambar. Alternative option with 2 multi-grain rotis and cooked dhal. To avoid hunger pangs before sleeping, a glass of skim milk (without sugar) with a bit of turmeric in it can do wonders. Calorie Count: 1 bowl of whole grain upma – 240 kcal1 bowl of sambhar – 130 kcal1 bowl of cooked dhaal – 104 kcal1 multigrain roti – 135 kcal1
glass of skim milk – 108 kcal MEALSWHAT TO EATEarly Morning (6:00 a.m.)1 cup warm water with juice of half a lime and honeyBreakfast(7:00 a.m.)3 millet idlis + 1 small bowl sambar or 2 egg whites + ½ a small bowl of peanut and coconut chutney + 1 cup green teaMid Morning(10:00 a.m.)1 medium apple or a small bowl of grapesLunch(12:30-
1:00 p.m.)2 ragi balls + Vegetable curry + 1 cup rasam + 1 cup buttermilkPost-Lunch(3:30-4:00 p.m.)1 cup green tea + 2 Marie biscuitsDinner (7:00 p.m.)2 rotis + 1 medium bowl of vegetable curry + 1 cup spinach daal + 1 small bowl of curdBed Time(10:00 p.m.)1 cup warm milk with a pinch of turmeric Total Calories Consumed – 1489 Warm water
with lime and honey kick starts your metabolism, maintains the internal pH, and boosts your immunity. Millet idlis are super healthy, and peanut and coconut chutney will provide your body with healthy fats and protein. Choose sambar or egg whites as a source of lean protein, which will keep you active throughout the day. Green tea helps flush
toxins out and keeps your hunger pangs at bay. Apples or grapes are good sources of vitamins and minerals. Ragi balls provide energy, calcium and fiber. Have any vegetable curry and a cup of rasam to support your body functions. Buttermilk and curd strengthen the digestive system and immunity. Marie biscuits, though not healthy, will help you
relax with a cup of green tea. Avoid having white or brown rice for dinner, and consume no more than two rotis. You can have one extra cup of daal if you feel hungry. Drinking warm milk with turmeric will prevent you from snacking on junk and help you sleep better. You must also exercise along with eating healthy to shed the fat. Here’s your
workout plan for Day Warm-up – 10 minsRope jumping – 3 sets of 50 repsCrunches – 2 sets of 15 repsBicycle crunches – 2 sets of 15 repsLeg-up crunches – 2 sets of 15 repsSit-ups – 2 sets of 15 repsRussian twist – 2 sets of 25 repsFlutter kicks – 2 sets of 30 repsScissor legs – 2 sets of 15 repsLeg raises – 2 sets of 15 repsBrisk walk – 10 minutesCool
off by doing some stretching exercises By the end of Day 1, you will feel refreshed and active. Adhering to the diet plan will not be a problem as you will be consuming healthier versions of familiar foods in adequate amounts. If you exercise after a long time, you will experience body pain, and that is why you need to warm up and cool off properly
before and after exercising.

Make sure you don’t overdo the exercises. Check with your doctor to know if you are allowed to do vigorous cardio or weight training before you start exercising. MEALSWHAT TO EATEarly Morning (6:00 a.m.)1 cup warm water with juice of half a lime and honeyBreakfast(7:00 a.m.)2 medium rava dosas + tomato and onion chutney + 1 cup black
coffee + 4 almondsMid Morning(10:00 a.m.)1 cup cut fruitsLunch(12:30-1:00 p.m.)1 small bowl brown rice (or) 2 rotis + 1 cup bendekai gojju + 1 cup sambar + cucumber and carrot salad + 1 cup buttermilkPost-Lunch(3:30-4:00 p.m.)1 cup black coffee + 1 boiled egg (or) boiled peanuts (20 g)Dinner(7:00 p.m.)2 rotis + 1 cup mixed daal + 1 medium
bowl vegetable kadalai curry or chicken curry + cucumber, onion, and tomato salad + 1 small cup low-fat curdBed Time(10:00 p.m.)1 cup warm milk with a pinch of turmeric Honey detoxifies your system and boosts your immunity. Rava dosa is crispy and healthy. Use olive oil or clarified butter to make the dosa. Almonds are loaded with vitamin
E and healthy fats. Black coffee without sugar and cream helps suppress your appetite, and the caffeine content keeps you active. One cup of cut fruits will curb your cravings until lunch. Consume protein-rich foods like fish or chicken, egg, pulses or legumes to boost metabolism and reduce appetite. Buttermilk or curd keeps your digestion and
metabolism active. Don’t forget to have warm milk with turmeric before you go to bed to get good rest.
On Day 2 too, you must exercise. Here’s what you need to do. Warm-up – 10 minsBrisk walk – 10 minsCross cycling – 15 minutesBicep curls (2.5 kg) – 2 sets of 12 repsHammer curls (2.5 kg) – 2 sets of 12 repsTriceps extension (2.5 kg) – 2 sets of 12 repsFront raises (2.5 kg) – 2 sets of 12 repsLateral raises (2.5 kg) – 2 sets of 12 repsLat pulldowns (set
weight at 20 or 30 kg)- 3 sets of 12 repsBent over rowing (2.5 kg) – 2 sets of 12 repsLunges with medicine ball twistCool off stretches Tip: Take at least 10 seconds rest between each set. By the end of Day 2, you will feel more active and start getting the hang of your new lifestyle. Your body will respond positively, and you will know it. And that will
keep you motivated to move on to Day 3. MEALSWHAT TO EATEarly Morning (6:00 a.m.)2 teaspoons fenugreek seeds soaked overnight in 1 cup waterBreakfast(7:00 a.m.)2 pesarattus + ¼ cup allam pachadi + 4 almonds + 1 cup green teaMid Morning(10:00 a.m.)1 cup freshly pressed fruit juiceLunch(12:30-1:00 p.m.)1 small bowl brown rice + 1 cup
daal + 1 small bowl beetroot poriyal + 1 small cup of sprouts salad + 1 cup buttermilkPost-Lunch(3:30-4:00 p.m.)1 cup green tea + 6 in-shell pistachiosDinner(7:00 p.m.)2 small multigrain atta parotas with 1 cup vegetable kurma + 1 medium bowl mixed daal + 1 small bowl of curdBed Time(10:00 p.m.)1 cup warm milk with a pinch of turmeric Total
Calories Consumed – 1209 Pesarattus or green moong pancakes are loaded with protein and are a great way to start the day. Green tea helps flush out toxins and keeps your hunger pangs at bay. Freshly pressed fruit juice gives your immunity and digestive system a boost. Have veggies and a good protein source along with brown rice or multigrain
atta parota for lunch and dinner. Curd and buttermilk provide good gut bacteria, which aid digestion. In-shell pistachios are great sources of nutrients and keep you satiated. Drink warm milk with turmeric before you go to bed to have a good night’s sleep and be ready for the Day 4. Of course, you will exercise on the third day too. Here’s a workout
plan for you. Warm-up – 10 minutesBrisk walking – 10 minutesLying chest press (3 kg dumbbell) – 3 sets 12 repsDumbbell pullover (5 kg dumbbell) – 3 sets of 12 repsKnee push-ups – 2 sets of 10 repsInchworm push-ups – 2 sets of 10 repsBurpees – 2 sets of 10 repsForward elbow plank – 2 sets of 30-60-seconds holdSide plank – 2 sets of 30-second
holdCool off stretching exercise By the end of Day 3, you will notice a slight difference in your appearance. And that’s because you would have lost a good amount of water weight. You feel active, and the muscles in your body are defined. When you see that your hard work is producing results, you will be more inspired, stay focused, and look forward
to Day 4. MEALSWHAT TO EATEarly Morning (6:00 a.m.)2 teaspoons fenugreek seeds soaked overnight in 1 cup waterBreakfast(7:00 a.m.)Quinoa upma + 1 cup green teaMid Morning(10:00 a.m.)Cucumber slices + 4 almondsLunch(12:30-1:00 p.m.)1 small bowl white rice + 1 cup ridge gourd daal + ½ medium bowl of stir-fried carrots + tomato and
beetroot salad + 1 cup buttermilkPost-Lunch(3:30-4:00 p.m.)1 cup black coffee + 1 multigrain biscuitDinner(7:00 p.m.)2 rotis + 1 cup mixed veg curry + ½ cup whole masoor daal or 1 piece of grilled fish + carrot and cucumber salad + 1 small cup curdBed Time(10:00 p.m.)1 cup warm milk with a pinch of turmeric Total Calories Consumed – 1185
Fenugreek seeds soaked in water boost your metabolism and digestion. Quinoa upma is a great protein and fiber-loaded breakfast that has all the flavors of semolina upma. Cucumber is hydrating and keeps your tummy full until lunch time. Have a lot of veggies for lunch to keep the calorie count low and nutritional benefit high. Multigrain biscuits
are filling and having them with a cup of black coffee will prevent your snack cravings. Choose masoor daal or fried fish as a source of protein for dinner. Curd aids digestion. Do not skip having a cup of turmeric milk before you go to bed to sleep better and wake up feeling refreshed in the morning. Warm-up – 10 minutesSpot jogging – 5 minutesFull
squat – 3 sets of 12 repsExplosive squats – 3 sets of 12 repsForward lunges – 2 sets of 12 repsExplosive forward lunges – 2 sets of 12 repsBox jump squat – 3 sets of 10 repsTap tap squats – 3 sets of 10 repsPlie squat – 3 sets of 10 repsGoblet squat – 3 sets of 10 repsCool off stretches By the end of Day 4, you will look much slimmer, and you will love it.
You will stop feeling hungry all the time and look forward to Day 5. MEALSWHAT TO EATEarly Morning (6:00 a.m.)2 teaspoons fenugreek seeds soaked overnight in 1 cup waterBreakfast(7:00 a.m.)1 cup green tea + 2 puttus + 1 medium bowl cherupayar thoranMid Morning(10:00 a.m.)3 almonds + 1 cup watermelon juiceLunch(12:30-1:00 p.m.)1
small bowl coconut rice (or) 2 rotis + 1 cup palak daal + 1 medium bowl cauliflower kootu + carrot, beetroot, and cucumber salad + 1 cup buttermilkPost-Lunch(3:30-4:00 p.m.)1 cup black coffee + 1 cup unsalted popcornDinner(7:00 p.m.)2 rotis + 1 medium bowl yellow daal or chicken curry + a small bowl bendakayi gojju + 1 cup curdBed
Time(10:00 p.m.)1 cup warm milk with a pinch of turmeric Total Calories Consumed – 1176 The diet includes healthy foods that will keep you satiated and provide nutrition to your body. Give your taste buds a break by having a cup of popcorn with a cup of black coffee. This will keep you interested in the diet plan. And guess what? Day 6 is a cheat
day, and a surprise is waiting for you in the next section. Today is your rest day. No exercise today! You can take a leisurely walk in the park if you want, but make sure you give your body ample rest. Resting is as important as working out because when you rest, your muscles rebuild and rejuvenate themselves and become stronger. You will feel
great. Not because you don’t have to exercise, but a break from the same routine will give your body and brain the much-needed rest. But don’t indulge in food yet. Follow the diet chart and rest well. Tomorrow is your cheat day. MEALSWHAT TO EATEarly Morning (6:00 a.m.)1 cup warm water with juice of half a lime and honeyBreakfast(7:00 a.m.)1
cup filter coffee (use 1 teaspoon sugar) or 1 cup black coffee + 2-3 idiyappams with 1 medium bowl egg or vegetable stewMid Morning(10:00 a.m.)1 banana + 2 almondsLunch(12:30-1:00 p.m.)1 medium cup white rice + 1 small cup kothavarangai puli kootu + 1 cup sambar + 1 small cup sevai pudding (use jaggery and full-fat milk) + 1 cup curdPost-
Lunch(3:30-4:00 p.m.)1 cup coconut water or 1 cup black coffee + 1 multigrain biscuitDinner(7:00 p.m.)½ cup brown rice + 1 cup chicken curry or mushroom and peas curry +1 small cup beans and coconut curry + cucumber and carrot salad + 1 cup curd + a piece of dark chocolateBed Time(10:00 p.m.)1 cup warm milk with a pinch of turmeric
Total Calories Consumed – 1654 You get to consume 500 calories extra today. This will prevent your weight loss from plateauing, boost your metabolism, and keep your body guessing. This works well for the brain and taste buds too. It is natural and healthy to indulge yourself once in a while. Since you will be consuming more food on this day, do not
give your body the chance to store it as fat. Use the extra energy by working out.
Here’s a workout plan for Day 6. Warm-up – 10 minutesHigh knees – 2 sets of 25 repsSquats with bicep curls – 3 sets of 12 repsSquats with hammer curls – 3 sets of 12 repsWall squats – 3 sets of 30-second holdWall push-up – 3 sets of 10 repsBridge – 3 sets of 12 repsCat and cow pose – 3 sets of 12 repsDonkey kicks – 3 sets of 10 repsMountain
climbers – 2 sets of 15 repsLeg up crunches – 3 sets of 12 repsCool off stretches By the end of Day 6, you will feel more positive and would want to continue this new lifestyle.
You will understand your body better and start eating mindfully. Slowly, you will stop craving for sweets or extra food. Keep that positivity going on and let’s move on to Day 7. MEALSWHAT TO EATEarly Morning (6:00 a.m.)2 teaspoons fenugreek seeds soaked overnight in 1 cup waterBreakfast(7:00 a.m.)1 medium bowl pongal (use slivered almonds
instead of cashews) with coconut chutney + 1 cup green teaMid Morning(10:00 a.m.)1 cup coconut waterLunch(12:30-1:00 p.m.)½ medium cup white rice + 1 medium bowl Kerala style fish curry or mamidikaya pappu + 2 rotis + 1 medium bowl avial + tomato and cucumber salad + 1 small bowl curdPost-Lunch(3:30-4:00 p.m.)1 cup green tea + 1
cup of moong sprout saladDinner(7:00 p.m.)2 rotis(small) + 1 cup spinach daal + stir-fried beetroot + cucumber and tomato salad + 1 cup curdBed Time(10:00 p.m.)1 cup warm milk with a pinch of turmeric Total Calories Consumed – 1128 Pongal is a favorite breakfast of many people.
The trick is to have it in controlled portions and use ingredients that are low in calories. Use almonds instead of cashews and pure ghee instead of oil or butter. Coconut water is an excellent source of natural electrolytes that will help balance the salts in your body. For lunch and dinner, balance the macros as you have been doing for the past few
days. Sprouted moong salad is tasty and a powerful immunity booster.
You can take a break from multigrain biscuits. On this day, you will exercise, but the workout will be a little different from what you have been doing for the past few days. Here’s your workout plan for Day 7. Choose any of the following forms of exercise: YogaAerial yogaSwimmingDancingJoggingZumbaBicyclingCalisthenicsKickboxing Finish your
routine by meditating for at least 10 minutes. Yes, it will be difficult in the beginning, but sit there, close your eyes, and let different thoughts cross your mind. It’s ok. You cannot master the technique of meditation in a day. The more you practice, the more your mind will be in control. By the end of Day 7, you will feel like a new person. No kidding!
Plus, you will experience immense satisfaction for not having deviated from your food habits too much. Your muscles and joints will not pain anymore, and you will love exercising. So, what should you do after Day 7? Find out in the next section. After Day 7, you must continue being on a healthy and portion-controlled diet. Keep exercising regularly
and earn your cheat day so that you don’t feel guilty about consuming 500 calories extra on that day. If you follow the diet plan mentioned here, you will be bored of eating the same curries and breakfasts.
So, keep creating and innovating low-cal recipes that are in tune with your lifestyle and weight loss goals. Here’s a list of foods that you should eat and avoid. Add fenugreek seeds to your food whenever possible.
Besides reducing cholesterol, fenugreek is considered good for the heart. For hard core non-vegetarians, lean meat, fish and chicken can be had but consumption should be limited to 2 servings a day.Choose a cooking oil that is rich in essential fatty acids. Our Indian cooking oils, whichever are available in the market, are all good choices. Go for a
variety of oils, for example if you are using groundnut oil, Sesame oil replace it with sunflower oil during your next buy.Limit salt intake to around 2 mg.
This might sound difficult but indeed it is for the best and you will get used to it with time.Stop junk food completely. A fruit is always preferred to chips and other snacks when hunger strikes between meals.Avoid eating outside. Home cooked food made with fresh local produce is always the best choice.Use brown rice rather than white rice.Choose
fresh fruits rather than canned fruits or juice.
Raw foods contain more fiber than processed ones.Eat foods in their most naturally occurring state.Coconut should be avoided.Spices have anti-lipidemic effects. They reduce LDL cholesterol and triglycerides level. SAMPLE INDIAN VEGETARIAN DIET CHART FOR HEART PATIENTS 7 DAY MEAL
PLANMondayTuesdayWednesdayThursdayFridaySaturdaySundayEarly Morning (6am – 7am)– 1 cup tea– 1 plate Salad (fruits, sprouts, leafy greens and veggies, coconut water)– 1 cup tea– 1 small cup of oats (best for a pre-exercise meal)– 1 small banana– coconut water– 1 cup tea– 1 cup vegetable soup– 1 multi-grain bread slice toasted– 1 cup tea– 1
glass green smoothie (spinach, kale with fruits like apple, banana, mango)– 1 cup tea– 1 bowl of berries (raspberries, strawberries, blueberries), and nuts (walnuts, almonds, macadamia nuts)– 1 cup tea– 1/2 cup sundal (boiled chickpeas)– 1 pomegranate– 1 glass coconut waterBreakfast (8am – 9am)– 1 cup mixed veg poha with sprouts– tea/milk– 1 cut
apple– 2 multi-grain bread veg sandwich– paneer veg toast– 1 plate cucumber– oatmeal or oats appam– 1 cut apple– 1 pomegranate– 2 dosas with sambar and peanut chutney– 1 serving Pongal with coconut chutney– rava upma– 3 idlis with drumstick and vegetable sambar– thalipeeth/ veg paratha with curdMid Morning Snack (11am – 11:30am)–
buttermilk– Wheat biscuits– buttermilk with Trail mix (nuts, dry fruits and seeds)– buttermilk roasted/boiled chana (homemade)– buttermilk with baked wheat-based samosa/kachori– buttermilk with roasted masala papad topped with tomato and cucumber– 1 cup buttermilk– 1 roasted masala papad topped with tomato and cucumber– 1 glass of
buttermilk– ½ cup sundalLunch (1pm – 2pm)– 1 cup brown rice + dal– steamed carrots and beans– raita– 2 multi-grain roti– palak paneer– onion tomato raita– 1 cup brown rice– dal with spinach– beans carrot poriyal– 2 multi-grain roti– bhindi masala gravy– 1 small cup curd– 2 methi multi-grain parathas– mixed veg gravy– 3 phulkas– dal tadka– onion
tomato raita– Veg pulao– paneer masalaEvening Snack (4pm – 6pm)– unsalted makhana + green tea– 1 cup curd with black salt and roasted chana and peanuts– 1 plate cut cucumber with salt and pepper– 2 multi-grain crackers– 1 glass buttermilk– 2 methi khakhras– 1 glass fruit juice– 2 multi-grain crackers– tea/coffee– bhel without sev and puri– 1
cup sprout saladDinner (8pm – 9pm)– 2 multi-grain roti– cauliflower / cabbage curry– 1 cup brown rice with rajma sabzi– baked vegetable platter (beans, carrot, broccoli, baby corn, mushroom)– 1 cup rice– tomato rasam– spinach roast– roasted papad– 1 cup rice– curd– beetroot poriyal– stir fried bhindi– jeera rice + dal– gobi sabzi– dal– 2 millet rotis–
1 bowl dal with methi– ¼ cup tomato raitaBefore Bedtime– 1 cup low-fat milk (can infuse with ginger/haldi)– 1 cup low-fat milk (can infuse with ginger/haldi)– 1 cup low-fat milk (can infuse with ginger/haldi)– 1 cup low-fat milk (can infuse with ginger/haldi)– 1 cup low-fat milk (can infuse with ginger/haldi)– 1 cup low-fat milk (can infuse with
ginger/haldi)– 1 cup low-fat milk (can infuse with ginger/haldi)