Obese Pro – Strict Diet for Quick Weight loss – Vol 03 – Series 4


Obese Pro – Strict Diet for Quick Weight loss – Vol 03 – Series 4

A diet consisting of a variety of different types of food and providing adequate amounts of the nutrients necessary for good health & weightloss.

Walking (the single best physical activity to stay stress-free) for just an hour a day can slash your genetic predisposition for obesity in half. Walk at least a total of 10,000 steps a day. Start slow, but aim to hit the 10,000 mark within a month or so. You’ll be surprised at how easy this becomes. It’s even easier if you do it with a workout buddy.

Here’s how to step it up even further:

  • Eat plenty of fresh vegetables, fruits, and protein.
  • Choose unsaturated fats, such as olive oil.
  • Get enough omega-3 fatty acids a day to equal 900 milligrams. (Take supplements from algae.)
  • Drink plenty of water.
  • Sleep at least 7 hours a night (many folks need 8). It helps keep off extra pounds.

Let’s start

Wake up with a Glass of Lukewarm water

& walk for a min, then go for fresh…

Eliminate :- Empty the bladder and the bowels.

Brush Your Teeth & scrape your tongue.

Practice Deep breathing 100 times

Click here to learn about deep breathing


Practice Anulom vilom Pranayam 5-7 min

Click here to watch video on Anulomvilom Pranayam

then take alfalfa soaked overnight in water (1 tsp) optional


Exercise minimum 40 min everyday to increase your metabolic rate. 

After 10 min of exercise


Now ! its time for

Morning Refreshment :-


Triphla tea

& start your day peacefully

Now Massage your Body with curd

Or sometimes you may massage your body with olive oil

Massage is mandatory



Go for bathing, Meditate & chant…

Add Little lemon juice in bathing water


Now ! its time for

Breakfast :-

Choose one each day


1 bowl Oats upma with curd

having mix seasonal vegetables & little tomato in curd

You also may make veg wheat dalia, rawa idli, oats chillah, oats idli or oats pulao instead of oats upma

& spinach leaves added 


Spinach cheese corn toast

with homemade tomato chutney


1 Parantha with curd

chapatti stuffed with grated carrot or spinach leaves

After 90 min of breakfast Drink water a lot

Mid Day Refreshment / Energy-boosting snacks :-

Take both one after other 

Moreover you may interchange these two snacks according to your hunger

A cup of Curd

having little spices & 1 spoon of chia seeds (soaked 20 min in water)

Sprinkle rock salt or stevia (any one of two)

Once in a week you may take mango curd

i.e. hang curd blended with 2 tbsp of ripe mango pulp, finely chopped apple & grapes.


After 1 hour of curd Drink little water

After a gap of 80-90 min take

Coconut water


A bowl of watermelon

Before Lunch :-

A small plate of mix salad

with salad dressing, 25 g grated tofu, few slices of ginger, kiwi & green chili paste.



Lunch :-

Choose one a day


Mix vegetable curd

all vegetables are allowed but choose any one of these two potato & green pea.


Fruit oats

a bowl of mix fruits having 1 tbsp of boiled oats along with honey & lemon.

add dry a pinch of mint leaves & 1/4 tsp of black pepper too.


Vegetable smoothie

Add 1 spoon of chia seeds if you didn’t had in morning. 

After Lunch :-


A cup of warm water

after 30 min of lunch

Don’t take too hot.


Evening 3-5 pm:


1 Cup Lemon infused lukewarm water

once or twice (in sip-sip pattern)


Sunset Refreshment :-

Choose one a day


Tomato makhana Soup

having a handful of makhanas (fox nut) & 1 tsp. of cows ghee


Chia seeds

If you did’t had in morning

1 tablespoon of chia seeds soaked 20 min in water.

with a cup of pulpy aloevera juice

Dinner :-


2 chapattis full of bran with paav bhazi wali sabzi

having Lauki, zucchini, tofu, green pea, capsicum etc

In chapatti’s flour add 25 % oats in it along with 1 tsp of flax seeds roasted

Sometimes Rice instead of chapattis


Tomato Makhana Soup


Once in a week you may take Roti Noodles


At Night :-


Take a glass of Lukewarm Milk

Take milk in standing posture

having mild Stevia sweetner.


For Best Results : Keep smiling whole day…

Suggestions :-

We have given 3-4 options of chia seeds in this plan, so you have to take any one a day.

Do not repeat same thing everyday & avoid taking same thing repeatedly whole day.

Drink Water whole day morning to sunset in sitting posture.

Use spices, fruits & Veges according to season & nature of your body & prefer rock salt in your diet.

You may take milk at night minimum 90 min after dinner & 30 min before sleep in standing posture if desired.

follow this plan at least 6 days. 


That’s all

Yogic Diet

Its Yoginitya Presentation


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