DAY 4 DAY 5 DAY 6 DAY 7
1 cup of green tea/tea/
coffee without sugar
1 tbsp sunflower seeds1 cup of green tea/tea/
coffee without sugar
5 cashews1 cup of green tea/tea/
coffee without sugar
1 tbsp pumpkin seeds1 cup of green tea/tea/
coffee without sugar
7 almonds1 cheela
1 cup of chhaach1 cup of milk
1/2 cup of seasonal
fruit (cut)1/2 cup of yogurt
1 tbsp walnuts (crushed)
1/4 cup of apple (cut)1 egg, 1/2 cup of
cottage cheese
1 slice of multigrain or
whole-wheat toast
1 cup of coconut water 1 cup of without sugarjamun juice 1 cup of grapefruit juice or buttermilk without sugar 1 cup of coconut water1 cup of yogurt or raita
1/2 cup of fruit (cut)2 cups of salad
1 cup of
seasonal vegetables2 cups of yogurt or raita
1 cup of
seasonal vegetables1 cup of coconut water
1–2 cups of salad1 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 soy1 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 gm chicken or fish/
1/2 cup of cottage cheese
or tofu/1 cup of soy1 cup of green tea/tea/
coffee without sugar
1/2 cup of snacks (roasted)1–2 cups of salad/1 cup of soup/1–2 cups of vegetablesto indulge in unhealthy eating
habits – after o ce, in the evening,
late at night, and while watching
television, chatting with a friend,
studying, partying or in restaurants.
Find the time you end up binging
the most and look for solutions
- Plan your meals: Decide in
advance how much you will eat
during each meal and follow it
without cheating - Make comfort food more
comforting: Try smaller portions
of your favourite comfort food or
choose healthier options – honey
coated nuts instead of biscuits is
not a big sacri ce
11. The half plate rule: Make sure
half your plate has vegetables and
fruits, and divide the rest between
proteins and starch
12. Don’t treat food as a reward or
punishment: Healthy food should
be fun, and a way of life. Don’t
eat the same thing all the time –
innovate and create new recipes
13. Beware of smart marketing:
Several so called diet and
health foods may serve you
higher calories, fat or sugar than
the regular ones. ‘Fat free or
cholesterol free’ foods might be
loaded with trans fats or sugar, so
choose your food wisely
14. Write a diary: Keep a food diary
and make a note of everything you
eat in a day. It’s one of the most
powerful tools that will stare you
in the face and tell you where you
are going wrong. So, the next time
you resolve to improve your eating
habits, start by reaching out for a
pen and a paper
15. Portion and balance: If you
must eat food that is not healthy,
restrict yourself to smaller
portions. If you’ve not been able
to hold yourself back and have
eaten excessively, apply the
principle of balance – eat a lighter
meal after