Days Morningbeverage Breakfast(within Lunch(within1.30 pm) 9 am) Evening Eveningintake(by beverage 5) Dinner(within9)
Day 1
Small cup of rice + 3 different steamed Hot lime juice with Oats or protein vegetables (avoid honey meal* potatoes) + 1 or 2 chapattis
2 to 3 Green tea Small cup of chapattis(numbers without sprouts (or) fiber depend on your intake sugar content fruits but not more than 3) A cup of veg salad +2 chapattis A cup of veg salad+2 chapattis
Day 2 Day 3
Day 4
1 medium cup of wheat Hot lime juice with rice + 1 honey (or) green Protein meal* chapati+Steamed veg tea without sugar or veg salad
Day 5 Day 6
Day 7
Green tea
1 medium cup of wheat Protein meal* rice (or)2 chapattis + 1 cup of raw veg salad
A small cup of sprouts(or)A small cup of Protein meal* fiber containing fruits
Protein meal*- a protein meal can be sprouts which are rich in protein (or) shakes made with soy proteins Recipeto makeproteinshakeat home Ingredients:
120 ml of skimmed milk 120 ml of soy milk 3 spoons of oat meal Cardamom or vanilla essence
tep 1: Add 120 ml of skimmed milk, 120 ml of soy milk, 3 spoons of oat meal and 1 drop of vanilla essence or 2 cardamoms into a blender Step2: Blend the mixture for 60 seconds and drink it immediately *If you are aware of any other recipe of making protein shake you can use that too. If you are wondering how the above table will help you reduce weight, read below: 1. Hot lime water with honey (or) Green tea- when these beverages are consumed on empty stomach, it regulates metabolism helping us to reduce weight. Hence it is necessary to consume it as a part of the weight lose program.
2. Consuming oats or protein meal instead of dosa or idly for your breakfast would reduce the calories as they are good source of proteins which enhance weight loss. 3. Initially its difficult to change your eating habit drastically, so it necessary to slowly minimize the food consumed and in order to do this it is done over a period of 3 days. Since day one is when you start up with your weight loss program, having a cup of rice along with chapathi will reduce your hunger. The three different steamed vegetables will give you extra fullness with low calories. 4. After three days the food consumption is further reduced where rice is substituted with wheat rice. Wheat rice is good source of fiber that helps in weight reduction and it simultaneously gives fullness. The quantity of chapathi is reduced to one. Vegetables are an essential part of a healthy diet and hence they are added 5. Further the food consumption must be reduced and so it must be either wheat rice or 2 chapatis. In this stage, your body gets used to this type of eating habit where less food is consumed. 6. This same eating habits are also followed for dinner where the food consumption is reduced day by day 7. Consuming sprouts or fruits as an evening snack helps to prevent food craving and also gives you fullness in a healthier way thus enhancing weight lose. Apart from the diet, exercise plays a vital role in weight reduction program so prefer simple exercises like skipping or walking. When it comes to skipping, start with minimum 50 jumps and increase it every day by 30 jumps. Its really important to follow the water mantra (mentioned below) because without proper water intake, your weight loss will not be easy! Water is a very important factor in a weight reduction program. Consumption of water cleanses the toxins from the body in the form of urine. Drink about 4 to 5 liters of water every day. A simple way to identify how many liters of water your body needs is to divide your weight by 20 and this will give you the number of liters of water to be consumed per day. For example: If you weigh 70 kgs, then dividing it by 20 gives 3.5, so you will have to drink min 3.5 liters of water a day. This is a necessary step to weight loss in 10 days.
Drinking a cup of hot green tea every morning on an empty stomach can cleanse the toxins in our body and reduce the problem of constipation. Green tea has low calories and starting our day with it instead of tea or coffee is very good for weight loss. [ Read: GreenTea for WeightLoss]
9. Soy protein:
This protein is a plant derived protein and helps in weight reduction as its low in fat. Adding the right amount of soy protein to your diet can help you reduce weight.
A meal that is rich in protein can promote weight loss, so its necessary to consume a protein rich meal twice a day i.e for your breakfast and dinner. It can either be protein shakes or salads that are rich in protein as it helps to build up the muscle mass reducing the fat in your body.
16. Consume fruits with high water content and less calories:
Fruits and vegetables like water melon, cucumber, and papaya have very less calories. They can be consumed for brunch or in the evening as salads as they make you full.
24. Reduce your food consumption to 1/3 of what you are consuming now:
The food that you are consuming now leads to obesity so you will have to reduce the quantity of it to one third and if hunger still persists, consume fiber rich fruits or vegetables as your dessert.
Last but not the least, you must never postpone you weight loss program. Some get tempted by food or have no time to start the weight loss program. Its now or never. Start your weight loss program and strictly stick to your diet. Now, if you have observed, in the above points I have not mentioned about any radical weight loss techniques as they never work. This is how to lose weight in 10 days naturally. Just stick to these natural methods and you will start to see the results in no time. [ Read: Superfoodsfor WeightLoss]