Cheat Day 2 (Kind of)
45 minutes to 1 hour of cardio (brisk walking/jogging/cycling/swimming, etc.)
Stretch all major muscles for 5 to 7 minutes
1st Meal
Time: As soon as you get up and brush your teeth
Green tea + 2 almonds + 2 walnuts + 1 fig + 1 date
Kcal: Not more than 75 (plain green tea)
PS: You may add honey and lemon if you don’t like green tea by itself (about 50 extra calories)
Breakfast
Time: Once you get ready
Option 1: 2 to 3 Idlis (Oil-free) and Sambhar (Oil-free) avoid chutney
Kcal: varies
Option 2: 1 bowl whole grain cereals with 150ml skimmed milk
Kcal: 150 to 250
Option 3: Egg Bhurji (made from 1 whole egg and 2 to 3 egg whites) with 1 Atta toast (no butter)
Kcal: About 150 to 250
Pre-lunch
Time: around 11am
1 glass of buttermilk (made from skimmed yogurt)
Kcal: About 100 to 150
Lunch
Time: 12:30 to 1:30
A Bowl Sprouts/Pulses/Beans
1 or 2 plain chapattis
A green leafy vegetable (a maximum of 1 tsp rice bran oil total)
1 tsp sunflower seeds/flaxseeds/watermelon seeds
Kcal: 300 to 500
Snacks
Time: 3:30 to 4:30 [adjust quantity on hunger, or delay/skip]
Green Tea
A bowl of salad
Kcal: 50 to 150
Pre-dinner
Fruit of your choice
Dinner
Time: your usual dinner time/not later than 8:30
Your choice of healthy dinner. We know it’s Sunday and you are craving for your favourite dish. However, ensure that you don’t end up eating a lot of fats. Go for something that is lighter than usual and has very less fat and sugar.
If you’ve already had something on any other day, you can prepare that day’s meal today. You can’t get 2 cheat days in the same week when you want to lose fat