Kayakalp – Weight Loss Challenge – Strict Diet Plan – Vol 01 – Series 04

Strict Diet Plan

Kayakalp – Weight Loss Challenge – Strict Diet Plan – Vol 01 – Series 04

 I’m not an advocate of “dieting”. I believe in making long term healthy changes for weight loss and fitness goals. This works best for most of us.

Detoxing can do more than make your eyes sparkle and your skin glow – it can boost energy levels, improve digestion and help shift a few unwanted kilos too.

While it may look like a fad diet – no grains, no alcohol, no milk, no sugar (and no fun) – a detox is far from a quick fix for weight loss. The purpose of any detox plan is to take the load off the organs that detoxify the body – the liver, kidneys and bowel – while at the same time supporting and improving their performance. If you want to fast track your health, give your body a break, or just want to detox diet for a short time, follow this safe and do-able fifteen-day program.

The 90-Day Challenge Diet

Let’s start

Ushapaan (उषापान )

Rise up with two glasses of stale water of copper charger vessel

& walk for a min, then go for fresh… (Drink first water in standing posture)

Engulf that overnight saliva with water

Morning Ablutions (सुबह प्रक्षालन)

Eliminate :- Empty the bladder and the bowels.

Brush Your Teeth & scrape your tongue.

Yoga & workout (योग व व्यायाम)

  • Practice Deep breathing 100 times

  • Practice Kapalbhati & Anulomvilom Pranayam (15-15 min each )

  • Exercise minimum 40 min everyday to increase your metabolic rate.

  • Practice Vajrasana 5 min after every meal.

  • Walk twice early morning & after dinner

Now ! its time for

Morning Refreshment :-


Detox Juice

i.e. 4 spoon amla juice + 4 spoon of aloevera juice + ½ cup of bottle gourd juice (lauki) + 5-6 leaves tulsi (holy basil) + 5-6 leaves of fresh mint (pudina) along with a pinch of black pepper (kali mirch) sprinkled & start your day peacefully.

Sometimes you may add any one of these tomato & bitter gourd, pear fruit juice, pineapple juice to change the taste, flavor & to promote maximum benefits.

Massage, bathing & meditation

Now massage your body with papaya, lemon & tomato pulp

or sometimes you may massage your body with olive oil / coconut oil / sesame oil / mustard oil.

Massage is also a strict diet plan & is mandatory

After 15 min of massage take bath…with normal water.

Add rose petals or neem leaves in bathing water.

sometimes you may add lemon juice in your bathing water

Go for bathing, meditate & chant…

Now ! its time for

Breakfast Strict Diet Plan


Choose one each day



A bowl of fresh fruits having a handful of sprouts having lemon, honey & black pepper sprinkled.

Fruits idea : An apple unpeeled + a handful of pomegranates + a cup of papaya etc.

Sprouts idea : A spoonful of fenugreek, 2 spoon of green moong, 2 spoon black gram etc & eliminate unsprouted

Do not sprinkle salt on fruits.


A bowl of Curd

having a handful of raisins or 1 tablespoon of chia seeds (soaked 20 min water).

You may add stevia sweetener or rock salt & black pepper in it.


After 40 min of breakfast :-


Patanjali’s Divya Herbal Peya (Dip)

having lemon juice or honey any one

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

Coconut water 

Sometimes you may take lemon water instead of coconut water

After 1 hour of that drink little water

After 30-40 min of water take

A huge bowl of watermelon

If you are a heart or asthma patient then take melon instead of watermelon

Before Lunch :-

A bowl of Salad

having 2-3 slices of onion & salad dressing

Click here to learn how to prepare this salad dressing

Salad Ingredients idea : ½ cucumber unpeeled, ½ beet root, 1 long cucumber, 2 tomatoes & a handful of spinach leaves

Sometimes you may add a handful of fenugreek & coriander leaves along with radish & radish leaves or red & yellow bell peppers if available.

Lunch Strict Diet Plan

Choose one a day

You may interchange lunch recipe with your breakfast or with mid day refreshment

(There is no Problem)


1 Besan chillah

having multi vegetable like cabbage, capsicum, carrrot in it.

Do not take cabbage in thyroid problem.

Take this besan chillah with pudina chutney


Roasted Potatoes

1 or 2 medium sized unpeeled roasted potatoes having little rock salt black pepper & lemon etc.

You may sprinkle a pinch of cinnamon powder on it.

You may add zucchini, tomatoes & bell peppers to grill them along with potatoes.

You may sprinkle tamarind chutney / pudina chutney / lemon any one of three.


A small cup of boiled black gram 

having salad chopped & lemon etc.


A small bowl of Patanjali’s Pustahar daliya

cook 3-4 spoon multigrain daliya having little salt & cows ghee

After Lunch :-


Buttermilk (chhach)

2-3 spoon of curd blended with 4 times of water having black pepper, thyme powder & roasted cumin etc.

Don’t take buttermilk if you already taken curd in lunch.

Evening 3-5 pm :-


1 cup Lemon infused lukewarm water

once or twice (in sip-sip pattern)

Its time to practice Yoga :-

Here i’ll share a perfect Yoga schedule with you shortly

15 min after yoga & exercise :-

Amla Aloevera juice

4 spoon of amla juice + 4 spoon of aloevera juice + 2 spoon of ashwagandha leaf juice along with 10 spoon of water

Sunset Refreshment :-

Choose one a day


Tomato makhana Soup 

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

You may take pumpkin foxnut soup instead of tomato soup




Chia seeds

1 tablespoon of chia seeds soaked 20 min in water.


Tea with roasted foxnut munches

A cup of nornal dip tea with a handful of lotus seeds roasted


Dinner Strict Diet Plan


Once in a week take only one apple instead of dinner


Moong daal soup

Thin soup of split green moong dal with or without lauki, spinach leaves or zucchini etc


Mix Vegetables

A bowl of mix vegetabes boiled

with or without lemon & coriander leaves garnished


Multi vegetable weight loss soup


At Night :-


Take a cup of Lukewarm Milk

having mild Stevia sweetner.

Take milk in standing posture




For Best Results from this Strict Diet Plan : Keep smiling whole day…

Drink Water whole day morning to sunset in sitting posture

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

follow this plan at least 15 days.

Foods to Avoid in Your 30 Day Detox

Now that you are aware of what kind of foods you can chose give a thorough reading to the foods that you need to avoid during a detox plan:

Avoid taking high fat content foods like cheese, butter, cream, margarine and high calorific value added foods like milk and eggs.

Do not opt for foods that contain wheat including bread, biscuits, cereals, cakes, pies, pastry, breadcrumb foods, croissants etc.

Avoid chocolates, sweets, jam, sugar, crisp and savoury snacks including salted nuts.

The list of disadvantages of coffee for overall health is a considerably long one. Therefore, avoid coffee, tea, alcohol and other readymade sauces, ready meals or processes foods.

Pickles, mayonnaise, salt, fuzzy soft drinks and squashes including diet versions are a strict no.

Following a detox diet is not less than any challenge but if you think fitness and clean eating are not foreign concepts any more then you should sit and workout. At the end the visible and physical results that are achieved after this plan are addicting and likely lead to permanent alterations toward healthy living. Set a 30 day goal for yourself and plan out in such a way that works best for you, but also remember to give yourself grace in reaching the goal.

foods to avoid in detox diet

Cut down all unnecessary fats and carbs.

Avoid tortillas, rice, bread, crackers, chips, or other forms of gluten.

No cheese, no cream, no butter, no mayo or aiolis.

Avoid eating carbohydrates for dinner

Eliminate as much as diary as possible and choose healthy and delicious alternatives like almond milk and coconut milk. The benefits of almond milk for skin and health makes it a perfect substitute for cow milk.

Substitute island dressings or ranch with balsamic vinaigrettes and sesame seed dressings. Season your salads with fruit or honey for a touch of extra flavour.


Cast away all processed sugars, sweets and soda of all kinds. Beverages such as tulsi tea and green tea mixed drink can be enjoyed once a day.

Raspberry Green TeaHoney, organic agave nectar, stevia are the best alternatives of sugar.


Strictly avoid alcohol, smoking and substances of same kind.

avoid smoking

Not even a one glass of wine is allowed if you are opting for a detox diet. Not even a single cigar can take a chance.

Bowel Movement

See to it that your bowel movement remains regular during the 30 day diet plan because this is the key to detox. The detox diet eliminates the waste products and toxins from the body through the bowels and daily bowel movement prevents reabsorptions of these toxins into the system. People usually experience increased bowel movement during the detox diet, but in case you feel constipated during the detox diet you can solve the problem by staying hydrated, doing some movement and exercise or using natural laxatives to promote smooth bowel movement.

Barley Improves Intestinal Health and Regularizes Bowel Movement

Keep yourself hydrated.

Drink at least 8 glasses of water daily and keep yourself hydrated by drinking natural fruit juices (that area away from artificial sweeteners) and fresh smoothies.


Make a commitment to exercise.

Determine to work out for 6 days in a week and it makes up for 25 days detox. It can be simple indoor aerobic exercises, yoga or cardio.

No excuses are to be given. If you miss even a single day due to illness and stress you need to put extra work in your next day workout. Don’t make yourself believe that you can exercise. Just an hour of cardio can make a huge difference in your entire day and make sure that you re-prioritize your spare time to work out.

Experts say that exercising is about 75 percent mental routine. Your determination and focus to wake up early and push your body to the extremities of workout will expand your physical limitations. By allowing you into consistent routine workout will become easier enough and your body now actually tends to crave the activitybenefits of yoga for Health and MindEnjoy your workouts and involve your mind completely that it no longer feels that you are working out. Read a book or play your favourite track while you are on treadmill, or cycling and that makes your workout more enjoyable. Wear clothes that makes you feel comfortable, bright and attractive while working out.

Seek a professional or your diet physician to plan your workout and don’t just blindly follow any magazine or sites. You know your own strengths and limitations and adjust to the guideline that suits your body best.

Set a weight loss goal.

If you plan to lose some pounds of fat in this 25-day detox diet, you need to adjust your diet to give you the required calories every day. Suppose you are planning to lose 10 pounds adjust your diet to 1200 calories a day with a balanced diet chart.

maintaining weight

If you don’t cheat yourself and stick to this calorie count by working out regularly you will lose up to 5-6 kgs in 15 days.

Reward yourself when you have finally met your 30 day detox challenge.

Complement your rejuvenated body by trying out a new outfit and can have some chocolates or outing lunch or breakfast.

People Who Should Not Try the 30 Day Detox Diet

Although, the 30 day diet plan is a balanced one can be followed by healthy individuals, it does have certain deficiencies and people with certain health conditions should not follow this diet. It is best to consult your physician before starting this diet id you have any medical condition.

Indian Diet for a Pregnant Woman

  • Women who are pregnant or nursing
  • People under the age of 18 years
  • People suffering from any type of active cancer
  • People suffering from chronic liver diseases or hepatitis
  • People suffering from Type 1 Diabetes
  • People under medication for bipolar disorder

Try this for 15-20 days, and your body will be healthy both internally and externally like you ever thought of. Love yourself, appreciate your own body, protect it and try to maintain it. Don’t Stop!

That’s all

Yogic Diet

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