28,29,30,31 july

*Sumesh Gilhotra*

(sirsa ) (Male) (90 Kg) (5’10”) (veg) (40 yrs) (diabetes, heart stunting, hb low, platelets low, CRP high, esr high, uric acid high, typhoid, TB) (dislikes.. Poha, upma, green veggies nd light items like Idli sambhar) (likes.. Crispy tasty healthy food)


[Diet started on *29 June*]

*28,29,30,31 July* ?

?? *Need to follow strictly, timing can be managed according to your comfort but except your dinner time*


Early morning when u wake up at *6:30 am*

*(soaked overnight)*

First 10 days…. Take mint leaves (12-15 leaves)  water… 200ml

Next 10 days…2 garlic cloves with water… 200ml

Next 10 days… Take black pepper powder (2 pinch) water… 200ml

Then go for freshen up n check ur weight…

*After 10 min* … 4 soaked almond nd 2 walnut nd giloy juice (20ml)

Go for walk n yoga … as ur comfort morning or evening

45 min. walk daily n yoga


Cup of milk tea or green tea with 2 marie biscuits

*Morning meal*

At 8:00 am

1 pear 


*10:30 am*

28,29,30 july….bowl of veg vermicelli (add max chopped veggies) with salad of bowl

31 july… bowl of curd mix salad (low salt) add max chopped salad

*Don’t take tea with your meal take it after or before half an hour of your meal*


*At 12:30 noon*

lemon water ( use lemon, 2 spoon soaked gond katira)

Half spoon chia seed In a day…..before lunch…..add in your water bottle


*AT 2:30pm*

228,29,30 july….  ..3 chapati with veg nd salad bowl


One day ….. paneer as veg

31 july…3 slice of brown bread with veg and salad of bowl 


*At 5:00 pm*

Cup of milk tea or green tea with handful of roasted chana 


*AT 6:30PM*

1 guava

Water intake maximum


*AT 7:30pm to 8:00pm*

28,29 july… 2 chapati (use jau & wheat flour) with veg and salad of bowl

30 july… bowl of mix veg soup (low salt) with 2 slice of brown bread

31 july…bowl of curd mix salad (low salt) add max chopped salad

*AT 9:00 pm*

1 apple

Organic Green tea before 10 min to bed

(2 time green tea in a day)….



* Do walk for 45 min. daily

* Send me ur weight every day

* if any medical issues then send your report on every sunday (eg. Diabetes)

* Weight must check on same machine nd on digital machine and on same timing every time(empty stomach)



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