Free Diet Plan for weight loss

Are you thinking of starting diet program for weight loss? Then try this free diet plan which also includes guidelines for its maintenance, This will assist you to initiate the process and results will encourage you to continue your weight loss journey.

1. Follow us on
Weight Loss Service
There is a say, “Your Body Is The Baggage You Must carry through Life. The more excess The Baggage, the
shorter The trip”. Just for Hearts is here to help you in your healthy weight loss journey.
We believe your overall health is most precious to us. So while focusing on weight loss, we also focus on
your Nutritional status. So weight loss is purely with the help of Healthy Diet and Exercise.
r We are different :
l
Expert advice under medical supervisionl
Focuses on Lifestyle modification rather than focusing on only one change. l
Easy affordability with tailor-made plan optionsl
Convenient options to avail servicel

Genuine and healthy weight loss. No pills / supplements or meal replacers given.
r
Looking at client convenience for service availability we have l
Online ü
Onsite (at our locations) ü
Telephonic diet consultation service. ü
You can select any option suitable for you and can take advantage of available options. l
Our unique service availability:
Just for Hearts
Health, Heart, Lifestyle and more
TM

2. Follow us on
Time Meal Menu Quantity
7.00 am Early morning Warm water with ½ 1 Glass
lemon
7.30 am Morning meal Tea (Cow’s milk) 1 Cup
Sugar 1 tsp
9.00 am Breakfast Oats flakes 1 Bowl
Milk 1 Cup
No sugar ½ tsp
11.00 am Mid morning Fruit (Apple) 1
1.30 pm Lunch Phulka 2
Vegetable 1 Bowl
Salad 1 Bowl
Curd / Buttermilk 1 Katori
4.30 pm Snacks Puffed rice chiwada 1 Bowl
(without nuts) Or
Khakra 1
8.30 pm Dinner Vegetable Daliya 1 Bowl
Salad 1 Bowl
Buttermilk 1 Glass

Foods to Include: Raw whole fruits, vegetables, green vegetables, oats, whole grains, pulses,
skimmed milk, egg white, lean chicken, lean fish etc.
Foods to Avoid : Fruit juices with sugar, sweets, fried food, processed food, packed foods, butter,
margarine, cream, mayonnaise, mutton, meat, fried chicken etc
l General dietary tips :
1.Take small, frequent meals. Such as 3 big meals and 2 small meals.
2.Avoid fasting & feasting.
3.Never skip breakfast. It is the most important meal of the day.
4.Eat slowly, chew the food properly.
5.Avoid binging & eating between the meals.
6.Do not consume food while watching TV or while reading.
7.Use non-stick pots and pans & use minimal quantity of oil.
8.Eat more whole foods, natural products that have not been processed/ preserved.
9.Drink at least 15-16 glasses of water daily. Daily intake of water 2.5 to 3 liters per day.
10.Limit tea/ coffee intake to 1-2 cups a day.
Diet plan for weight Loss
Just for Hearts
Health, Heart, Lifestyle and more
TM

3. Follow us on
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'Weight Loss "
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Just for Hearts
Health, Heart, Lifestyle and more
TM