Well in 1997 when I was doing my school I just weight around 35 to 40Kgs. Was very lean with no fat all. then in school one day we wer playing football and I accidentally goaled to my opposite team. My wise captain got angry and a fight broke out between him and me and since was very strong and well built, he beat me down! The next day my came down to school, scolded the boy and the problem was resolved.
But my dad said one thing "son remember, if a guy gives u 5 blows, u should atleast give back 1 blow". And so from day onward my food plan changed. My did included things like Ghee and butter into my food. And becoz of ghee, the rice looks very tasty and so I increased the intake. My dad used to give me mutton a week and eggs daily. So with this food plan, in just 4 yrs I gained about 30kgs! and in 2001 my weight become close to 65 to 70Kgs.!
Then Again in 2001, in my class a fight broke out between me and another well built guy but this time I took him down! And every one appreciated me for that bravery. and then I know, how it feels be well built. So I still continued to eat the same becoz it was taste.
But in 2007 my weight gained to 87kgs! And I was obese. I dont exercise and stuff. And everyone started to make fun of me but it looked ok for me becoz everyone fear on me becoz of my biggy looks! And I felt secure because of that. In 2009 in joined work and my weight was at whooping 92kgs! And after 2 yr I had to leave the job becoz of an accident and weight dropped back to 88kgs. but after accident, I drastically grew weight due to sedentary and as of 2015 Feb, my weight my 97kgs! 30Plus on BMI.
So now I decided to bring my weight down to 80kgs atleast and begun my mission in march 2015 and in just 2 months I lost about 6 to 7 Kgs. How? Here it goes.
Its all basically not just the diet but also exercise included.
These are foods I take in -
1) An channa type of food including rajma and peas.
2) Oat with milk. No sugar added.
3) Corn flakes with hot milk again no sugar added(only honey),
4) Ragi recipies like ragi dosa(2 nos.) and ragi semiya(2 cups)
5) A lots non sugar and watery based fruits like apple, pear fruit, pineapple, papaya and melon(juice).
6) wheat roti. 2 nos.
7) Eggs(yoke Removed)
8) a lots of vegetables mainly water based vegetables. including cabbage and spinach.
9) chicken fry with skin removed. 400grams.
10) Fish with skin removed. 250grams.
11) Curd in form of raitha.(1 cup). Also mix up one 1 small pc of garlic sliced into it.
12) Salads - Carrot, cucumber, onion and tomato.
13) Idly - only 2 pcs.
14) Dosa - Only 1.
15) Bengal Gram chutney - half cup.
16) Millet Recipes like Millet Pongal.
17) Panner. Best to mix with Vegitables
Liquids I consume -
1) about 12 glasses of water(especially warm water).
2) 1 tsp honey with half tsp lemon mixed in 1 glass of luke warm water consumed daily morning.
3) 1tsp of apple cider vinegar diluted in 1 glass of water water. I consume 3 glasses of there before every meal, everyday.
4) butter milk with less salt.
5) Green Tea.(Half glass thrice a week)
The food I avoid -
1) Sugar.
2) salt.(i consume only little salt)
3) Rice.
4) Junk food like chips, cakes, pizza, etc.
5) snacks like Biscuits and mixture.
6) tea or coffee.
7) Mutton or beef
8) Sugar based fruit like grapes, mango.
9) Chocolates and sweets.
Snacks I take -
1) Milk wheet Rusk.
2) Pop Corn.
3) walnuts and badam.
4) horse gram laddo.
And after all these, I exercise in the morning every day for 45 min approx. It includes -
1) 20 minutes for brisk walking.
2) 10 minutes of Jogging.
3) 10 minutes of Aerobic exercise(5 types 20 steps each)
4) 5 minutes of crunches(25 steps). Crunches in not necessary. But I good for reducing tummy fat.
This is how my daily diet plans go -
I wake up at 6:30 am or 7 am and after brushing, drink about 1 glass of warm water mixed with 1tsp of lemon and 1 tsp of honey. I take this 3 times a weeks. And all other days, I drink about 1 and half glass of warm water alone.
Then exercise for about 45 to 50 min.
The take bath and take up a glass of water diluted with 1 tsp of Apple cider Vineger.(Organic ACV is best)
Then break fast at 9:30am, I take 2 idly or 1 dosa with half cup chutney or sambar. OR take I cut of corn flakes. OR take 1 cup of Oats mixed with fruits.
at 11am or 12pm I take up one whole pear fruit or Apple or pineapple.
Then at 2pm I take up lunch with 1 and half cup of Channa based items with half cup raitha. Or Moongdal with half cup rice.(also drink 1 glass ACV before the meal).
Then 5 pm, I take 2 rusk crumbs or pineapple or Pop corn. also take up green Tee at 6pm(2 to 3 times) a week.
Then at 10pm I take up Dinner(it advisable to take dinner at 9pm). At Dinner, I take 2 roti or 2 ragi dosa or wheet dosa with 2 cups of watery based Vegitables and salads. OR take up ragi semiya(also drink 1 glass ACV before the meal).
On Sunday alone its little lenient - Morning as usual as other days or Wheat breads(3pcs) with egg. then have half kg chicken(a half tandoori chicken) or 300gram Fish along with Raitha and salads. Then at dinner, I take up wheat Noodles with chicken. Remember to keep ur diet around 1200 cals and u will lose the weight.
Well just follow the about diet without exercise and u will lose weight for sure. But Exercise is to tone up ur body for hanging flesh and it will make u look fit in the overall body!
The main thing is - Avoid Rice and sugar items at any cost.
I followed these things almost everyday along wiith 6 to 7 hrs of sleep daily.(and I basically dont smoke or drink) and lost about 6 kgs. In am 90-91 Kgs now!