If you are a working professional, and do have a passion to be in shape, then this writing is for you. It's not easy for a working professional to maintain and manage time. The balanced diet and frquency of eating food, is different than a common person, the stress levels are different. if you have to travel a lot or do have a desk job the conditions are not at all equal.
Suggestion is to Eat Frequently Increasing the frequency of your meals will help shred your body. Lean proteins, healthy fats and complex carbohydrates (carbs) spaced evenly throughout the day will boost your metabolism and turn it into a fat shredding machine. The way it works is simple – to digest food, our body burns fat.
Always drink eight glasses of water per day, which is equal to around two litres. A great way to determine whether you need to increase your daily water intake is to observe the colour of your urine. If it’s pale yellow you are drinking adequate amount; however, if it is dark shaded, you definitely need to increase your intake.
Full day plan:
Early morning: 10 ml amla juice OR 1 lemon squeezed into hot water + 3-4 mixed seeds such as watermelon, flax, sesame, melon to name a few.
Breakfast: Paneer sandwich (brown bread) / 2 egg omelet with 2 whole grain bread slices / 2 multigrain mixed vegetable parathas + 1 glass of orange/ mango/ pomegranate juice.
Mid-morning (While you are on the go to yhour work): 4 walnuts and 2 dates OR one apple.
Pre-lunch: 1 plate of salad ( cooked chickpeas, spicy arugula, fresh ginger, sweet potato, one tomato, half carrot and one cucumber) OR ( sprouts, one tomato, one cucumber, one garlic, water soked nuts or little goat cheese) OR ( avocado, black beans and orange).
Lunch: brown rice + 1 bowl dal / pulses like rajma / boiled 3 eggs white / mixed veg steamed + 1 bowl low-fat curd / baked salmon fish + mango or banana / tuna baked with brown bread and cucumber.
Mid-evening: 1 glass of tea or 1 glass buttermilk
Snack: 1 fruit of your choice (apple or banana) / 1 bowl Sprouts bhel
Dinner: 1 bowl steamed chicken + salad + 1 bowl low-fat curd / 1 bowl vegetable dalia or 1 bowl millet vegetable + 1 bowl of salad or soup
Check your BMI
Post-dinner (if you are up late): casein
Please remember, diet plan and workout needs to be updated monthly to get good results.
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