THINGS YOU SHOULD REMEMBER.

PROTEIN - 90 to 120 g .

LOW CARBS ———→ Fat loss.

TOTAL CALORIES - 2100 to 2000 .

PER WEEK → 0.7 to 1 kg weight loss.

DAY PROGRAM

MORNING - 150 dahi , 1 apple.

Mid day - 5 almonds , 2 eggs .

LUNCH- 3 roti , chicken or paneer ( if you can eat ) , and salad ( like cucumber,carrot, tomato).

BEFORE WORKOUT - 1 coffee , 1 banana or 100 g boil chana .

AFTER WORKOUT OR DINNER - CHICKEN or Paneer or 3 eggs , 2 roti . Small amount or any sabzi . And bowl of salad.

THINGS THAT SLOW YOUR PROGRESS.

Sleep for only 5 to 6 hours . It must be 8 hours or 8+.

Eat junk food oily food and can't control temptation.

Minimum 10 k steps per day is essential.

Only doing cardio and not doing weight training. Weight training is very important.

Drinking less water . Minimum drink 3 to 4 liter a day .

Making higher expectations. Weight loss takes time there is no short cut .

PRO TIPS

Calculate ever food and calories. Use ( Ai fit scan ) for check your calories.

Eat less then the given food if you cannot but it is too risky .

Doing 30 min or cardio 10 k steps and 2 hours weight training and a good sleep trust me it's very effective.

Avoiding high carbs food like -

Potato, too much grapes , chilla , besan , roti and rice too much .

Sunday is a cheat day so if you want to eat junk or any food ,first try to eat like chicken mutton if possible and before that don't eat any like if you want to eat at Sunday night , don't eat in morning and evening. Trust me it's very helpful.

WARNING

Weight loss takes time your duration is 5 to 7 months if you are consistent but it also depends on you if you wanted it so badly you can use my tips eating lesser than this program but it is too risky .

PROTEIN is must without it there will be no muscle gain.

It is very hard but you neeed to be consistent without consistency this program is totally waste .

You can do it just believe in yourself.