My backbone are my clients. Thanks Kushi for trusting in yourself by following the diet given by me. And keeping the weight loss journey smooth and also balancing your work schedule.

Chicken mince smash patty zero oil cooking Do ask for the recipe

Happy client messages. Neha your Determination to follow the plan has been the key to your weight loss journey. Iam happy that you have started with healthy habits. Thanks for being a sport.

Happy client! thanks Gursharan ! For your kind words. Clients like you are my support and motivation.

WHAT TO EAT IN PRE WORKOUT MEAL? It should be a balance of Protein + Carbs + Fats and Portion size is equally important. • Boiled Eggs • Sweet potato • Assorted fruit bowl (Apple, Banana, Papaya) • Raw Paneer • Yogurt • Chicken salad • Oatmeal • Handful of Dry fruits (Almond, Walnuts, Black Raisin) • Peanut butter sandwich

WHICH SALT WE SHOULD ALWAYS USE? • Always use IODIZED or FORTIFIED with Iodine salt. • Use ROCK SALT (Sendha Namak) because of its cooling down properties. • Use BLACK SALT because of its Amazing Digestive Qualities. It also helps in Muscle pain. It can be used in salads, chutneys, lemonade, fruit Chaat. • Other Salt Options are HIMALAYAN PINK SALT and SEA SALT.Both salts are power house of Minerals. . TIP: You Can use iodised salt in meals and Rock salt alternatively in your salads so that you get benefits from both of them. K salt is recommended too to people with some dietary resticted diets. . Remember that if you are following a healthy diet, exercising daily, maintaining a healthy lifestyle, starting your day in a right way and watching the salt intake then surely your fitness journey will be magical!

HOW TO CUT DOWN SUGAR INTAKE IN DAILY LIFE? • Replace table sugar with jaggery in tea / coffee and milk. • In Cereal Bowl, use honey / diced fresh fruits / dry Berries / Dates (khajoor) for sweetness. • Opt for Dark chocolate instead of regular milk chocolate. • For refreshing drinks like lemonade, shikanji, shakes use Honey, or date syrup for the sweetness. • During sweet cravings choose fresh fruit or dry fruits like Kishmish, munakka, Anjeer, apricot Khajoor or Chwara. • Make desserts / sweet dishes at home using jaggery, or date syrup. • Always opt fresh juices over canned cola and tetra packed juice.

DIFFERENT DETOX WATERS FOR DIFFERENT PROBLEMS: • METHI DANA --- for diabetes, arthritis, PCOD • AJWAIN --- for constipation, bloating & fat burner, boosts metabolism • SAUNF --- blood purification r, period cramps, maintains blood pressure • JEERA --- for weight loss & anti-cancer. • DHANIA DANA --- for thyroid, protection of skin, immune boosting. • ALOE VERA JUICE --- for PCOD, skin wrinkles & prevent dehydration. • APPLE CIDER VINEGAR --- for PCOD, reducing appetite, lowering cholesterol & maintaining heart health. HOW TO PREPARE THESE WATERS? • every night soak 2 teaspoon • boil it in one glass of water. • strain and sip. • for aloe vera juice: take a glass of water and mix 2 spoons of aloe vera extract and drink. • for apple cider vinegar: take one glass of lukewarm water, mix 1 spoon of vinegar and have it. . Remember that if you are following a healthy diet, exercising daily, maintaining a healthy lifestyle and also starting your day in a right way your fitness journey will be magical!

Walnuts - Excellent source of Magnesium and copper. Walnuts help in absorption of calcium into the bones. - Rich in OMEGA-3 fatty acids with antioxidants property. - It may improve brain health and prevent heart disease and cancer. - Lubricates the joints - Best for people with osteoporosis, arthritis and bone injuries. - supports weight control . - How to include them in diet? Walnuts can be taken first thing in the morning, as a snack or in salads. . - How much to eat? Ideally 6 halves i.e. 3 whole walnuts per day. - When you can eat? You can consume them anytime of the day. Consumed empty stomach it will not only give us protein but also helps to improve HDL (High density lipo protein)

Flax seeds - Good source of protein as it is high in fiber - Reduces Body weight - Muscle building - Reduce menopausal symptoms - Balance blood sugar level - Cures stiffness in joint. . - How to include them in diet? Flax seeds can be taken roasted, in salads, with milk in powdered form In added to yoghurt, oatmeal, cereal and smoothies . - How much to eat? One to two spoons per day. When you can eat? You can have it anytime of the day.

Zero oil chicken tangri’s.

Having home made ice tea with fresh lemon helps to boost your immune system and on the other hand home made cold coffee is low on calories and cup a day is known to help Alzheimer’s patients.

Olive oil contains exactly the same number of calories as any other vegetables oil. Olive oil in right quantity is important to check your weight loss. 1g of oil / ghee / butter will give you 9kcal.

The craving for that Fried salty Fries can be replaced by baked vegetables chips. Try these to enjoy them a cup of tea. Carrot Spinach Kale Lotus stem Beetroot

Choose the all healthy DHOKLA ( besan and curd or dal fermented Dhokla ) all protein packed snack for your evening hunger pang with your home made mint chutney. Ditch the fried maida samosa.