NATUROPATHIC DIET FOR OBESITY

• Note: to cook with very less oil and very less salt.

• Edible oils preferred: coconut oil, gingelly oil, groundnut oil (in a unrefined WHOLE form)

• Do not add sugar for fruit juices

• Can take honey/ jaggery as a substitute for the sweet tooths and for taste.

Immediately After waking up	Drink two glasses of cool water
7 AM	LEMON HONEY JUICE/ ORANGE JUICE/ MOSAMBI JUICE 50 to 100 kcals per glass of juice (If body need good amount of cleansing) After then, According to body composition, Healthy fats can be given first Avacado juice/ badam milk/walnut shake
9 AM	MULTIGRAIN DOSA/ IDLY OR ANY MILLET BASED DOSA OR IDLY – 2NOS. WITH CORRIANDER/ CURRYLEAF/ MINT / AMLA/ COCONUT CHUTNEY 135 to 140 kcals OR PORRIDGE/GANJI , < 100 kcals OR KITCHIDI 214 kcals –150gm per serving OR OATS MEAL WITH MILK ,< 171 kcals
11 AM	CUCUMBER 49 kcals/ CARROT SALAD 180 kcals OR ANY FRUIT JUICE OR FEW PIECES OF FRUITS LIKE WATERMELON/ MUSKMELON/GUAVA/ APPLE/ POMEGRANATE/PAPAYA/ PINEAPPLE/ORANGE ( depending on the availability of seasons)
1 PM 170- 220 kcals Approx.	HALF BOWL RICE ( preferably red rice/ whole rice/ unpolished/millets) 1 BOWL OF VEGETABLES BOILED (Onion, Drumstick, Tomato, Chillies, Brinjal, Ladies Finger, Watermelon, Gourds, Carrot, Cabbage, Cauliflower, Peas, Potato, Beetroot) 1 BOWL OF SPINACH WITH SAMBAR/ RASAM/ dhal with green grams+ BUTTERMILK
4 PM- 5PM	NUTS BADAM/ WALNUT/ GROUDNUTS OR SPROUTS- 1 CUP 30-40 kcals per serving OR BOILED GRAMS- 1 CUP OR CORN SALAD/ SOAKED RED AVAL OR VEGETABLE SOUP OR FRUIT JUICE
7- 8 PM	FRUIT SALAD – >1 BOWL 97- 110 kcals OR 1 CHAPATHI WITH BOILED VEGETABLES OR PORRIDGE

Along with this

• Drink 3 to 4 litres of water per day

• Do not drink immediately before and after taking food. Given 1 and half hours to 1 hour gap minimum.(for better digestion )

• Chew the food properly and then swallow and do not gulp it

• Drink the solids and eat the liquids.

AVOID TAKING

• Refined carbohydrates, such as mass-produced pastries and white bread.

• Fried foods, such as fast food.

• Sugary beverages, such as sodas and energy drinks.

• Sweets and pastries.

• Sweets and pastries.

• Processed meats,

• Solid fats, including margarine, shortening, and lard.

• Pickles, pappads

• Butter, cheese, cream,

• Foods containing baking powders and soda like cakes, cookies.

• Prepared mixes, aginomotto