Gm Diet

[k2s]

My 2cents -
GOAL - Avoid soda and fruit juices for the 1st 4 weeks and increase consumption of vegetables for lunch and dinner.


- For Breakfast - Mix honey bunches of oats + high fiber cereal (1:1) with 1% milk topped with 4-6 pieces of almonds.

Consider snacking on raw vegetables like baby carrots/celery or cucumbers with hummus or bean dip in between meals as an alternative to fruits.

Alternative high fiber snack - Crackers – high fiber with hummus or nut butter or nuts


Optionally choose a variety of fruits and eat with 4-6 pieces of nuts as discussed. 1 serving of fruit = 1 small apple/orange/banana OR 1 1/4 c of chopped melon or 3/4 c fresh berries. Limit servings of fruit to 2 servings per day.

- Avoid consumption of dried fruit intake and choose to eat fresh fruits instead.


Lunch/ Dinner: Double the portion of vegetables per meal. For ex: your plate should be filled with 50% of vegetables, 25% of protein and 25% of whole grain carbohydrates. Limit the carbohydrate servings to 2-3 per meal. 1 serving = 1/3 c of cooked brown rice/quinoa/cracked wheat OR 1 (6") chapatti or 1 slice of bread.

- Consider consuming larger portions of Dark green leafy vegetables & yellow orange vegetables for all your meals.


incorporate whole pulses and consider to increase the frequency of whole pulses to 2-3 times per week, as tolerated. Soak the pulses in water overnight and discard the water before cooking. Add fresh water before pressure cooking the beans/pulses.


Be mindful of including a healthy fat for all your meals. 1 serving of healthy fat = 4-6 pieces of nuts/ 2 tsp of nut butter (peanut/almond/cashew)/ 1tsp of olive oil/ 1/8 of an avocado.


- To summarize the discussion focus your meal planning on incorporating high fiber foods (as listed above) and vegetables as a part for your daily meals. Limit the servings of carbohydrates to 3-4 servings per meals. Avoid consumption of simple sugars, soda, fruit juices, cookies, candies, ice-cream, cakes, indian sweets etc...

[rebeI]

db lo brahmi bayya dided, contact him or call him 

[sitaraZahir]

mostly recover aipotaam lose ayyindantaa normal gaa tinatam start cheyyagaane.. naa experience..

  

not recommended mostly....u will gain the amount u lost. logically do a mass balance....u r giving less calories than wt ur body requires.....causes sever acidity porblems....better dont do it

  

dont do it....headache and it leads to other things too....not good for ur infact anyones health....

Oh k :)

[alpachinao]

a pichi diet lu namaku .. 

[sitaraZahir]

My 2cents -
GOAL - Avoid soda and fruit juices for the 1st 4 weeks and increase consumption of vegetables for lunch and dinner.


- For Breakfast - Mix honey bunches of oats + high fiber cereal (1:1) with 1% milk topped with 4-6 pieces of almonds.

Consider snacking on raw vegetables like baby carrots/celery or cucumbers with hummus or bean dip in between meals as an alternative to fruits.

Alternative high fiber snack - Crackers – high fiber with hummus or nut butter or nuts


Optionally choose a variety of fruits and eat with 4-6 pieces of nuts as discussed. 1 serving of fruit = 1 small apple/orange/banana OR 1 1/4 c of chopped melon or 3/4 c fresh berries. Limit servings of fruit to 2 servings per day.

- Avoid consumption of dried fruit intake and choose to eat fresh fruits instead.


Lunch/ Dinner: Double the portion of vegetables per meal. For ex: your plate should be filled with 50% of vegetables, 25% of protein and 25% of whole grain carbohydrates. Limit the carbohydrate servings to 2-3 per meal. 1 serving = 1/3 c of cooked brown rice/quinoa/cracked wheat OR 1 (6") chapatti or 1 slice of bread.

- Consider consuming larger portions of Dark green leafy vegetables & yellow orange vegetables for all your meals.


incorporate whole pulses and consider to increase the frequency of whole pulses to 2-3 times per week, as tolerated. Soak the pulses in water overnight and discard the water before cooking. Add fresh water before pressure cooking the beans/pulses.


Be mindful of including a healthy fat for all your meals. 1 serving of healthy fat = 4-6 pieces of nuts/ 2 tsp of nut butter (peanut/almond/cashew)/ 1tsp of olive oil/ 1/8 of an avocado.


- To summarize the discussion focus your meal planning on incorporating high fiber foods (as listed above) and vegetables as a part for your daily meals. Limit the servings of carbohydrates to 3-4 servings per meals. Avoid consumption of simple sugars, soda, fruit juices, cookies, candies, ice-cream, cakes, indian sweets etc...

Thanks for the post :)
But y no fruit juices !!! Andharu healthy antar kadha.. N y butter included !

[sitaraZahir]

db lo brahmi bayya dided, contact him or call him

  

a pichi diet lu namaku .. 

Anthe antara

[manmadudhu]

db hero..yeda poyinav..

konchem bore kotindhi.....anduke......and nuvvu ignore chesav....

[sitaraZahir]

konchem bore kotindhi.....anduke......and nuvvu ignore chesav....

Mann... Appudepudo lachi n Pelli annav... Emindhi

[dreamgirl]

konchem bore kotindhi.....anduke......and nuvvu ignore chesav....

 

nenaa :3D_Smiles:

 

p.s: sitara ask mans for any diet n excercise tips
 

[manmadudhu]

Mann... Appudepudo lachi n Pelli annav... Emindhi

lachi ki engagement ayindhi konni days lo pelli.... :( kooda

[manmadudhu]

nenaa :3D_Smiles:

 

p.s: sitara ask mans for any diet n excercise tips
 

nuvve bye1  bye1

[sitaraZahir]

nenaa :3D_Smiles:

p.s: sitara ask mans for any diet n excercise tips

Y re.. Mann fitness expert aa

[sitaraZahir]

lachi ki engagement ayindhi konni days lo pelli.... :( kooda

:(

[dreamgirl]

nuvve bye1  bye1

 

antha ledh

[dreamgirl]

Y re.. Mann fitness expert aa

 

sannaga vunnavallu laavu avvalanna

laavu gaa vunnavallu sanngaa avvalanna

6, pack, 8 pack, family pack..for all packs contact mans CITI_c$y