NUTRITION PLAN- FACE FAT LOSS

NOTE: THIS DIET CHART IS A GENERAL FAT LOSS DIET CHART, 2000 Kcal. Use this DIET CHART after fixing the quantity per your requirements. Quantity of ingredients will depend on individual’s daily calorie requirement (maintenance calories and macro-setup)

MEAL 1 -½ cup Oats -10 Almonds -6 Boiled Eggs (1 whole +5 white) OR WHEY ISOLATE PROTEIN -Half apple - Sprinkle cinnamon

MEAL 2 -Omelette (6 egg whites) -1/2 Spinach

MEAL 3 -½ cup Brown Rice OR Whole Wheat Pasta -½ cup pasta Sauce OR BBQ sauce (no added sugar) -100g Chicken or Fresh LOW FAT Paneer (Add BROCOLI and ASPARAGUS in pasta or brown rice) -Ginger, Garlic and green chillies

MEAL 4 -1/2cup Roasted Soy beans OR 100g Low fat tofu -GREEN TEA OR BLACK COFFEE

MEAL 5 -1/2 cup Brown Rice or 1 Whole Wheat ROTI -100g Mixed Lentil -Salad (Cabbage, Cucumber, tomato) - Ginger, Garlic and green chillies

MEAL 6 -250ml Non-fat Milk -5 Almonds - Sprinkle cinnamon

Note: THIS DIET CHART IS A GENERAL FAT LOSS DIET CHART, 2000 Kcal. Use this DIET CHART after fixing the quantity per your requirements. As the Quantity of ingredients will depend on individual’s daily calorie requirement (maintenance calories and macro-setup)

PEAK WEEK TECHNIQUE

MONDAY CARBS- 50% DROP WATER- 6 LTR SALT- NORMAL

TUESDAY CARBS- FURTHER 50% DROP WATER- 6-7 LTR SALT- NORMAL

WEDNESDAY CARBS- FURTHER 50% DROP WATER- 6-7 LTR SALT- 50% DROP PROTEIN & FATS GOES UP BY 5-10%

THURSDAY CARBS- ZERO WATER- 6-7 LTR SALT- FURTHER 50% DROP PROTEIN & FATS GOES UP BY 5-10%

FRIDAY CARBS= MONDAY WATER- 3 LTR SALT- MINIMUM

SATURDAY CARBS- 2* MONDAY WATER- 1 LTR SALT- ZERO (ONLY INTRODUCE 2-3 HOURS PRIOR TO SHOOT)