Shvasa Weight Loss Challenge - Nutrition Guide

Dear Valued Customer,

We need to improve our relationship with food and not feel guilty every time we eat
or drink. Please do not get bogged down and think about food too much. It's highly
recommended to shop and stock up on the ingredients below and choose the foods
you like.

Please stick to it for the next 4 weeks but ideally for the rest of your life.
What’s important is that you can consistently follow the same diet over a long
period of time for sustained weight loss and maintenance of an ideal body weight.

A few points to keep in mind and try to adhere to.

1. Please eat 1hr after you wake up and not immediately. Try to eat only when you feel
hungry.
2. Eat 2-3 hrs before sleeping. If you sleep late you will get hungry, so please adjust
the dinner time accordingly.
3. Try and sleep for at least 8 to 9 hrs
4. Ideal meal size is 3/4th of your stomach size, try to leave space so the food can get
digested properly. Let lunch be your biggest meal, eat smaller portions for breakfast
and dinner
5. How to eat - Do not eat too slowly or fast, the meal should take at least 20 mins to
complete. Enjoy every bit of it. Be conscious of how much time you take - there are
times when we finish a meal in 2 mins flat. That leads to you not understanding
how much to eat.
6. Stay away from processed food, they are stripped of nutrients. Vitamin C is an
important ingredient needed by your body that isn't there in processed food.
7. Prana - Try and eat as much local and organic produce as possible.
8. Freshly prepared food is easier to digest and will ensure you are alert and active.
9. Eat only when hungry - Stay away from snacking but if you have to snack eat
healthy snacks like nuts and seeds. A good way to be conscious of when your
hungry is to wait for your stomach to growl, that's because your brain has told your
stomach to release an appetite-stimulating hormone called ghrelin that tells your
intestines and stomach to contract.
Ideal meal plan

FOODS AND FLUIDS LIST

Choose any one of the following from each column in their respective portions to create your own
plate!

FIBER FLUIDS
PROTEIN CARBS FATS (1/3rd of your (2-4 litres a
(1 Fist Size) (1 Palm Size) (1 Thumb Size) plate) day)
Raw Salads / Greens
Extra-virgin with lime salt &
Low fat Paneer Quinoa coconut oil pepper Water

Cooked Vegetables
White / Red rice (Sauteed / Steamed /
Egg whites (ideal) Olive Oil Stir fried) Coconut water

Homemade
Skinless chicken Multigrain/ whole vegetables (minimal
breast wheat Bread Nuts oil) Black coffee

Gourds are best,

however pls refer to
Fish (white) Fruit Ghee list below Green tea

Natural
Chapati (7 inches) / (Sugar-Free)
Greek Yogurt Phulkas (5 inches) Peanut butter Buttermilk

Chickpeas/ lentils Sweet potatoes Chia Seeds

Whole Wheat
Pasta Flax Seeds

Dry Oats

This is what a typical day's meal plan will look like

(however choose your favorite and easy to cook healthy foods from the list)
Stick to the food you are used to and remove what isn't helping your goal this
month!
Do not overthink the calories - they make you think about food the whole time.

Oats with skimmed milk

Or
Idly/ Dosa/ Poha/ Upma/ Daliya
Or
2 egg whites with multigrain bread or The quantity can be 3/4th of
brown bread stomach full. One way to gauge
Or this is to drink some water and
Breakfast Multigrain Bread Sandwich lightly toasted see if you feel full

Black coffee/tea with not more than one

Morning Beverage teaspoon of sugar/honey or Fresh fruit juice Morning Beverage

Gourd vegetable with 2 phulkas (or red rice)

& lentils + salad
Or
Stir fried vegetables with whole wheat
pasta in tomato (freshly prepared puree)
Or The quantity should be a little
Grilled chicken / fish with red rice and less than satiety ( Feeling of
Lunch steamed vegetables fullness of stomach)

Beets, carrot, radish tossed in light oil (Eg

sun flower) and seasoned with spices of
choice on the side of one bowl of millet
khichdi
Or
Lightly roasted and rotis (or boiled brown
rice) + Gourd gravy + Dal (pulses)
Or
Dinner Soups & Sandwich with greens Very light dinner

Cinnamon spiced turmeric latte / Ash gourd

juice (zero additions) / Hot milk with
Beverage turmeric. if hungry before sleep

Food recommendations

AVOID / LIMIT / OCCASIONAL

FOOD GROUPS LIBERAL USE USE
 Brown Rice, Red rice, Barely, Millets, Avoid excess quantity of cereals
green grams, Cowpeas, Chickpeas, Red and pulses, Kidney beans, Red
CEREALS & PULSES lentils, Pigeon peas, kidney beans/ Rajma

Apples, Indian gooseberries (Amla),

Grapes, Lemons, Limes, Peaches, Pears,
Persimmons, Pomegranate, Prunes, Avocado, Dates, Ripe peach,
Raisins, Strawberries, Watermelons, grapes, orange, banana, papaya,
FRUITS Melons custard apple.

Raw or steamed vegetables are good.

German turnip, All Gourds, Cucumber,
Lemon, Brinjal, Moringa leaves,
Cabbage, tender radishes, Artichoke,
asparagus, beet greens, beets, bitter
melon, broccoli, Brussels sprouts,
cabbage, carrots, cauliflower, celery,
corn, cilantro, eggplant, fennel, garlic,
green beans, green chillies, horseradish, Beetroot, Carrots, Pumpkin,
VEGETABLES Kale. Spinach, Potato

Hotor warm Cow’s milk with honey, Cold Cow & Buffalo milk, Curd,
DAIRY limited use of ghee. Cheese, Butter

Refined sugar, sugar cubes,

SWEETENERS Sugar candy / Rock sugar / Mishri jaggery, treacle

Limited use of Goat meat (not sheep), All Red meat, Chicken with skin,
MEAT skinless chicken, quail pork, eggs.

Snapper, Bass, Shrimps, Cods, Oysters, Fatty fish - Mackerel, Herring,

SEAFOODS squids Salmon, Sardines

Coconut, groundnut, sunflower

seed oil.
Oils: Sesame oil, mustard oil, olive oil Nuts: Cashew, Almonds, Pista,
OILS & NUTS Nuts: conservative use. walnuts.

Dry ginger, garlic, black pepper, long

pepper Turmeric, tulsi or Basil, Rock Ginger, Cinnamon, cardamom,
SPICES & HERBS salt, Coriander nutmeg

Extra pointers
Diabetics: Avoid short-term energy foods like sugars, cola, Indian sweets, cakes, ice
creams, pastries. Ensure consumption of long-term energy food like lentils, Rice,
wheat, milk etc.

Heart conditions: Avoid greasy, fried heavy foods, steaming is the best cooking
option for you.

Sugar cravings: Eat bitter foods before consuming sugars (in coffee, tea, and
desserts) to reduce the intake of sugar-rich food. Gradually - over the next 2 weeks,
cut down on quantity.

Weekend Meals: cook one-pot dishes during the weekends. Try a fruit breakfast
and then a limited brunch with soup/ salads at night.

Eat outs: Avoid fried foods completely. Go with steamed or grilled and eat it with
small servings of sauces. Avoid ordering a sugar beverage, Hot Chinese / herbal
teas are best.

Alcohol: Limited consumption and with meals only, for example, 1 glass of wine
along with meals. avoid drinking without food.

Fibres: Pears, strawberries, Avocados, Apples, carrots, beets and broccoli are all
excellent sources of fibres. Potatoes, sweet potatoes, sweet corn and baby corn are
not ideal “vegetable sources” for your fibre intake as they are higher in
carbohydrates as compared to the other vegetable sources. They can be used in
portions as a replacement for other carbohydrates (rice or bread) in your balanced
meals.

Fruits: Fruits are best consumed whole or freshly juiced. Quantities are not too
specific, Feel free to play around as per your appetite