SUPERFOOD PHASE

GUIDELINES
Superfoods to be introduced this phase: Seeds Cocktail, Slim Atta.

Consume 10 ml of Tru Juice (Super Juice) with water (50-100 ml) at room tem-
perature. Ideally have it in the early morning. After few days, it can be consumed
without water as per your comfort.

Take 2 to 3 tsp(10 to 15 gm) of Seeds Cocktail daily.

It is recommended to do 30 days of course on probiotics. So, you can continue

with probiotics.

You can introduce milk back into your diet and see if you are comfortable with
it. If you feel acidity/gas problem on introducing milk, then avoid milk and con-
sume more of buttermilk/curd.

Party time for non-veg. You can start having fish/chicken. Though in lean form.
Chicken breast is the most lean part of chicken, so try to eat that only. If you
can’t, then go for skinless chicken. All parts of fish is lean, so no restriction on fish
parts. Go easy on oil and try and choose grilled form. Serving size of chicken/fish
should be 100gms. Try not to consume non-veg for more than 2-3 days in a
phase (as long as it is lean part and with low oil). Ideally, chicken should be had
in lunch, and not in dinner. Fish can be had in either of the meals.

Now you can introduce gluten products such as wheat and barley back to your
diet. Incase you are comfortable, you can go for semi gluten free in this period.
Semi gluten free means that you will cut down on consumption of gluten,
though you will not eliminate it completely. If you find it tough to go gluten free,
then it is not compulsory to go semi gluten free.

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 Incase you are not able to follow some diet charts from this phase, you can also eat
anything from Detox Phase throughout the entire diet program.

Continue Tru Fibre (Super Fibre) throughout the program. Take 1/1.5 tsp with
buttermilk 30 mins before lunch/dinner.

Avoid grain for 3 days during dinner. Or have 1 small gluten free roti of 5-6
inch, take buttermilk with superfibre, one bowl of soup, salad and cooked
dal.

Apart from a cup of teatox, have atleast 2 glasses of liquids daily (a combina-
tion of vegetable juice, buttermilk, lime water, tender coconut water).

Follow 9 days of diet from SuperFood Phase and 1 day of Cheat Day.

1. Drink 2-3 litres of water daily & sleep for 7-8 hours.
2. Stop counting calories; instead focus on nutrient value of food. An apple is anyday
better than a 200 ml bottle of cola even though it has more calories.
3. Follow Truweight Plate during lunch/dinner: 50% vegetables, 25% carbs, 25%
protein. For carbs, don’t just rely on wheat & rice and have variety of whole grains
and millets.
4. Consume 25-40 gms of fibre daily and .7-1 gm of protein for every kg of ideal body
weight.
5. Make dinner as light as possible. Try to go for grain free on few days. Gap between
dinner and sleep should be 2-3 hours.
6. Include buttermilk, coconut water, vegetable juice, sprouts, salad on a daily basis.
7. Gap between 2 meals should not be more than 3.5 hours.

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8. Include good fat in diet like nuts, seeds. Cut down on oil, it should not be more
than 2-3 tsp every day if you are trying to lose weight. Use cold pressed oil instead
of refined oils.
9. Get medical tests done to know your nutritional deficiency and hormonal
imbalance. Discuss the reports with your dietician.
10. Eat Super Foods. They are designed after years of research, combining best of
Super Foods. They are also high in protein and fibre and very rich in nutrient value.

And most important, have a positive attitude and follow the program religiously :)

Regular exercise is an important detoxing tool. Exercise helps to relieve stress and
increases the flow of oxygen to the brain. It stimulates our bodies to shed toxins and
strengthen bones and muscles. Try to incorporate 30 minutes of physical exercise,
3-5 times a week

Healthy weight loss starts from kitchen. And if you cannot get tasty food, we can
assure you that your weight loss journey will not last for a long time. And we can
also assure you that healthy food habits do not have to be boring and mundane.
There are hundreds of interesting recipes that you can delight both your taste buds
and waistline. It is very important to learn these recipes for a sustained and happy
weight loss journey. Visit our website for good recipes (www.truweight.in/blog).
Remember, weight loss journey does not have to be a torture, it is not about depri-
vation. It is about being happy and your good health.

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1. You can have 1-1.5 tsp of Tru Fibre (Super Fibre) daily before meal. It can be had in
either buttermilk or water. Depending on your comfort, you can have it either
before lunch or dinner or both. It is a Free Food.
2. Consume 10 ml of Tru Juice (Super Juice) with water (50-100 ml) at room
temperature. Ideally have it in the early morning. After few days, it can be
consumed without water as per your comfort.
3. Take Triphala with lukewarm water or regular water before bedtime.
4. If you can eat eggs, try and have eggs on 3-4 days during detox. If you have high
cholesterol (or are hypertensive), then restrict it to 2 whole eggs per week, other
wise 4 whole eggs per week (can have more egg whites).
5. Try to reduce tea/coffee or substitute it with teatox/herbal teas without sugar. If
you are addicted to it, then have one small cup and then gradually move towards
teatox/green tea.
6. Because of lack of gluten, gluten free rotis would be little difficult to make. You are
advised to make it with warm water. Prepare rotis immediately before
consumption.
7. How to have Vegetable Juice: Please be very careful not to strain the pulp.
Vegetable juice should be had with pulp as pulp contains fibre.
8. You might not like the taste of semi polished or hand pound rice initially, but give it
some time. It takes 21 days usually to accept any new taste and after that you will
start loving it. And believe us, it would be one of the healthiest changes that you
will be making to your diet. If you have eaten brown rice before you can continue to
eat it if not start with semi-brown or hand pound rice.
9. Initially, you are also advised to make some dish out of brown rice to improve the
taste e.g. biryani, lemon rice, curd rice. Refer our website for few recipes

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 (www.truweight.in). If you are eating brown rice for the first time, then make sure
that it is cooked well and you begin with a small quantity and then increase the
quantity. Less than 1% of people might face some digestion problem because of
its higher fiber content, but then there is nothing to worry. Your body will get
used to it with time. Your body needs fibre and with detox and probiotics, your
digestion will improve.

1. Chew slowly and eat properly without much disturbance.

2. Eat your first meal within 30-60 minutes of getting up. And it should not be
tea/coffee. Ideally, it should be a fruit/seeds/nuts/juice.
3. Use smaller plates and other containers to cut on the portion size.
4. Eat more when you are more active. Eat less, when you are less active.
5. Incorporate one fruit in your daily diet. Fruit should not be taken after a meal. Fruit
should be taken as a stand alone small meal. Preferably in the morning/mid
morning snacks. Fruit should be avoided after 6 in the evening.
6. Reduce your stress level. Stress is a big factor leading to weight gain.
7. If your BMI is greater than 30, then you should consume two bowls of dal/legume
preparation/curries. Ideally do not increase consumption of carb, but use healthier
foods to fill your stomach.
8. There are certain free Foods in the program (e.g. Teatox, WOW drink, buttermilk,
vegetable juice, egg whites, coconut water, etc.). You can have these foods anytime
without worrying whether it is a part of your meal plan.

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