WEIGHT LOSS: THE COMPLETE GUIDE IN 30 DAYS

1. INTERMITTENT FASTING

Intermittent fasting is a tool where you cycle between periods of eating and fasting.

It doesn’t say anything about which foods to eat, but rather when you should eat them.

At this point, you will be confused, but eating in a day at “10:00 AM” in the morning and at “07:00 PM” in the evening.

Intermittent fasting is very simple to do. No foods are allowed during the fasting period, but you can drink water.

Intermittent fasting for MEN

Men can do intermittent fasting every day

Intermittent fasting for WOMEN

Women have to do 4 or 5 days per week. Because they get Menstruation problems.

2. AVOID OILS

You have to avoid VEGETABLE OILS like industrial oils because oils are the major reason to gain more weight.

Safflower oil, Sunflower oil, Canola oil, Soyabean oil, Peanut oil, etc. These are the vegetable oils.

Oils contain high amounts of saturated fat that is considered bad fat or visceral fat.

Some are partially hydrogenated which can destroy the good fatty acids in the oil and Transforms their bodies fatty acids can be formed which increases the risk of heart diseases.

Instead of oils

Instead of oils, you can use Ghee, Butter, Coconut Oil.

But I recommend you is Ghee because Ghee is India’s Super Food and it has been used in Indian Cooking and Ayurvedic medicines since ancient times.

Here we can see the data that compares Ghee and Butter.

3. AVOID SUGAR

You have to avoid all sugar items for these 30 days.

Sugar has more than 50 names.

Fruits

I don’t recommend fruits for these 30 days, because fruits are also sugar. They increase insulin in our bodies.

Don’t touch sugar items for these 30 days. So, our body loses weight fast.

After these 30 days, eat fruits Seasonally, it’s healthy for you. Because nowadays all fruits are hybrid versions with high sugar content.

4. AVOID CARBOHYDRATES

Carbohydrates can drive overeating and Increase the Risk of Obesity.

Rice, Wheat, Potato, Sweet Potato, Beetroot, Millets, Oats, Ragi, Corn, Bread, Brown Bread, and others are Carbohydrates.

Don’t eat all these for 30 days.

5. EAT FAT AND PROTEIN-RICH FOOD ITEMS

This is very important, you have to eat fat-rich food items like mutton and if you are a vegetarian you have to eat protein-rich vegetables and eggs.

Our body doesn’t require any carbohydrates. Because, If we eat protein our body turns that protein into glucose by the process of gluconeogenesis. 

By eating fat-rich food items our body reduces bad fat which is present in our body by the process of Ketosis.

NON-VEGETARIANS

First I recommend you is Mutton. This diet is based on mutton, it contains a lot of fat and protein. Secondly Eggs, you can eat any type of eggs. 

But the inner part of the egg is very important. So, if you want to eat more than 4 eggs, eat the inner part of the eggs.

You can eat fatty fish, proms, chicken, but these are all side dishes, mutton is the main dish. Try to eat mutton once a day.

VEGETARIANS

If we cook protein-rich vegetables in ghee or butter they would become fatty. These things you should eat. 

Vegetarians should include eggs.

You can drink milk once become lower these-fat day without sugar. You will get good proteins and for non-vegetarians milk is not necessary.

Don’t take Skimmed milk, Low-fat milk, or Toned milk. Take milk like full fat and creamy milk.

 

 

TRANSITION PERIOD: How To Start This Diet?

Don’t start this diet suddenly because your body has to adapt.

Start with intermittent fasting for 20 days. At this time reduce sugar items, junk food items, and vegetable oils.

This is called the transition period and this is very important.

Slowly reduce carbohydrates at this period, after 20 days completely stop carbohydrates and increase these fats and proteins for 30 days.

In this way, your body will adapt to these food items without getting a fever.

If you start this diet suddenly, your body will get a fever.

If a fever gets to you there is no problem, it indicates your body is adjusting. 

Don’t do heavy exercises at this time. Because your body will become more stressed.

Salt and Water

At this time take more salt and water, this is very important. Because if you don’t take more salt and water your body will become tired and you will get a fever.
While doing this diet eat full of Stomach.

 

VEG+NON VEG FOOD LIST

Vegetable List

  1. Cucumber
  2. Mushrooms
  3. Paneer
  4. Eggplant
  5. Turnip
  6. Coconut
  7. Coconut milk (without sugar)
  8. Avacado
  9. Capsicum
  10. Lettuce
  11. Radish 
  12. Green onion
  13. Carrot (weekly once)
  14. Green Beans (weekly once)
  15. Tomato (for garnishing)
  16. Onions (for garnishing)

GOITROGENS

Cabbage 

Cauliflower

Procol

If you have Thyroid problems don’t eat these three items. If you don’t have a Thyroid, you can eat these also.

Non-Veg Food List

Mutton and Eggs are the main dishes of this whole diet.

Organ Meals like chicken liver, mutton liver are powerful superfoods. These food items contain a lot of high-range nutrients. Try to eat once a week.

Proms, Fish, Crabs, Chicken with skin are the side dishes.

Veg and non-veg

Here is the list that non-vegetarians and vegetarians can take:

Butter Milk, Curd, Lemon Water and don’t include honey in lemon water. Include salt in these 3 items.

If you are addicted to coffee or tea you can take for once a day. Don’t include sugar in it. And drink after breakfast and before 2 PM.