AsiaSpa

MEAL DAY 1 DAY 2 DAY 3

EARLY MORNING

1 cup of green tea/tea/

coffee without sugar

7 almonds

1 cup of green tea/tea/

coffee without sugar

3 walnuts

1 cup of green tea/tea/

coffee without sugar

7 pistachios

BREAKFAST

1 egg, 1/2 cup of

cottage cheese

1/2 cup of seasonal

fruit (cut)

1 cup of tofu

1/2 cup of seasonal

fruit (cut)

1 cup of moong sprouts

1 cup of buttermilk

MID MORNING 1 cup of lemon water without sugar 1 cup of amla water without sugar 1 cup of vegetable juice without sugar

LUNCH

1 cup of salad

1/3 cup of gram/dal/rajma

1 cup of

seasonal vegetables

1 cup of yogurt/raita

1 cup of

seasonal vegetables

1 cup of soup

1–2 cups of salad

EVENING

1 cup of green tea/tea/

coffee without sugar

1/2 cup of snacks (roasted)

1 cup of green tea/tea/

coffee without sugar

100–150 gms chicken or

fish/1/2 cup of cottage

cheese or tofu/1 cup of soy

1 cup of green tea/tea/

coffee without sugar

1/2 cup of snacks (roasted)

DINNER 1–2 cups of salad/1 cup of soup/1–2 cups of vegetables

D

DIET & NUTRITION

WEEK-LONG DIET PLAN

1. Don’t eat when you’re not
   hungry: Stop eating when you are
   ‘no longer hungry’, before you are
   ‘full’. The traditional saying that
   you should stop eating when you
   can still eat one more roti, or eating
   until you are 80 per cent full, helps
   you to eat the right amount of food


2. Learn to say no: Don’t eat with
   your eyes; eat according to how
   hungry you are. If you have eaten
   enough, just say no
   3. Pre-plate your food: Research
   has shown that people eat about
   14 per cent less when they serve
   small portions of everything on a
   plate, just like a traditional thali or
   the Japanese bento box, because
   they are able to see the amount of
   food they are about to eat
   4. Use smaller utensils: Use smaller
   plates, bowls, spoons, cups and
   glasses; they help keep a check
   on the volume of food you eat
   5. Eat slowly: Chew your food well,
   and it will get digested easily
   6. Make overeating di cult:
   You are likely to overeat when
   unhealthy food is around you, so
   hide or lock it
   7. Create distractions: When
   you feel an urge to eat, divert
   your mind by keeping busy
   8. Identify your danger areas:
   Find out when are you most likely

DEVELOPING HEALTHY EATING HABITS – THE WAY FORWARD
Almost all of us indulge in mindless eating at some point or the other, and we don’t stop even when we are full.
Here are some tips you can keep in mind to develop healthy eating habits: