DIET PLAN
THE COMPLETE HEALTH
DIET PLAN FOR
Personal Information:
Age: 48
Goal: To loss Fat
Current weight: 74 kg
Goal Weight:60 kg
1
DIET PLAN
TCH-9
ANIL PATIL (A-144)
Disease: Uric acid,
diabetes
Problems: Hair loss
Back Pain
2
DIET PLAN
PERSONAL INFORMATION
Unique ID A144
Name Mr.Anil Patil
Mobile Number 9930301033
Gender Male
Age 48
Height 175 cm
Current Weight 75 kg
Goal Weight 60 kg
Past 3 yrs heightest weight 79 kg
Past 3 yrs lowest weight 73 kg
Current waist 44
Goal waist 34
Current Hip 48
Goal Hip 42
Fat loss zone 8 MR
Fat maintain 8 to 10
Fat Gain Above 19
Fasting Hours 14 to 16 hrs.
Any Food allergy No
Any medications No
B12 level 200
D3 level 30
Any lifestyle disease No
Any other disease No
Goal Weight loss and fat loss
Which person are you
Non vegetarian
(vegetarian/nonvegetarian/eggetarian)
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DIET PLAN
Time Food Food
Wake up 2 Glass Methi Warm Water 2 Glass Lemon Warm Water
Before 1 cup Black Coffee OR Green Tea 1 cup Black Coffee OR Green Tea
Workout
After Workout Protein powder (30 gms) with 4 Whole eggs
Water (1 Glass) Salad
2 full Walnuts OR
5 Almonds 2 Whole eggs
3 Egg whites
2 full Walnuts
5 Almonds
Vitamin – C – 1 tablet (500 mg) Vitamin – C – 1 tablet (500 mg)
Lunch Salad Salad
Paneer preparation (like Palak Coconut malai (50 ml) + Almonds (5
paneer, paneer tikka, paneer masala pcs) + Cashews (4 pcs) + Protein
& dry paneer etc.) Powder (30 gms) = Mixed it
(100 gms) OR
1 Cheese Cube 4 Egg omelet with Cheese
OR
4 Egg omelet with Cheese
Buttermilk (1 glass) OR Curd (1 Buttermilk (1 glass) OR Curd (1 glass)
glass)
If hungry 1 cup Black Coffee OR Green Tea 1 cup Black Coffee OR Green Tea
Flax seeds (10 gms) Chia seeds (10 gms)
Vitamin – C – 1 tablet (500 mg) Vitamin – C – 1 tablet (500 mg)
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DIET PLAN
Dinner Start with Vegetables OR Start with Vegetables OR
Veg. Soup Veg. Soup
Dudhi/Carrot Halwa + Protein 4 Egg omelet with Cheese
Powder(30 gms) + Milk Malai (1 OR
table spoon) (15 gms) + 4 Boiled Egg with 1 cube cheese
Milk(30 ml) = Mixed it OR
OR Paneer preparation (like palak paneer,
Paneer preparation (like palak paneer tikka, paneer masala & dry
paneer, paneer tikka, paneer masala paneer etc.) (100 gms)
& dry paneer etc.) 1 cube Cheese
(100 gms)
7 Cashews 5 Cashews
Omega 3 – 1 tablet (EPA + DHA) Omega 3 – 1 tablet (EPA + DHA)
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DIET PLAN
INCLUDE IN FOOD:
Vegetables include carrots, cucumber, broccoli, cauliflower, cabbage, green
peppers, lettuce, mushrooms, onions, red peppers, tomatoes, beetroot, peas,
celery, chili, garlic, basil, coriander, parsley, etc.
Drink at least 4 liters of water per day. (Make sure Urine color should be pale
yellow).
Sure Make sure don’t consume more than mentioned quantity.
4 days TCH or 1 day Task in a week.
During fasting (Zero MR Food)
1. Lemon water with Pudina & salt
2. Black coffee
3. Green Tea
4. Black Tea
5. Cinnamon powder Water
6. Jira Water
7. Methi Dana
8. Apple cider vinegar
9. Any herbs like Tulsi, Basil or Mint
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DIET PLAN
Avoid List:
Wheat, Sugar & Maida completely.
Simple sugar, jaggery & honey.
Package food like chips, biscuits or any snacks
Home Fried food like puri, samosa, pakoda etc.
Processed food & trans-fat.
Pre made snacks like shukadi
Outside unhealthy snacks like panipuri, pav bhaji, pizza, burger etc.
Bakery items like breads, cake, biscuits etc.
Ice-cream, candy, Cold coco.
Chocolates.
Artificial sweeteners like ready fruits juice.
Sugar sweetened beverages like soft drink, fruit drink, sports drinks etc.
Alcoholic beverages like red bulls.
