A Detailed Plan for 7 days to reduce weight upto 7kg in 7 days

1. By: Akash Kewal Ram
December 2013

2. • Only vegetables for 24 hrs
Mix of Raw or in boiled vegetables or home
made vegie broth / soup
Note:
Try to avoid use of salt or spices
Take water as much as you can
Vegetables with all colors – Don’t go for only green

3. • Only Fruits for next 24 hrs
Mix of Raw fruit or as juice
Note:
Do not add sugar to juice
Try to use fruits with low sugar contents

4. • Mix of Fruits and Vegetables for next 24
hrs
Note:
Vegetables raw or as broth / soup
Vegetables & Fruits should have all colors
Do not add sugar to juice
Try to use fruits with low sugar contents
Try to use less banana, mango, melon, grapes etc (has high sugar
contents)

5. • 6 Nos Banana
• 3 Glass of skimmed or low fat milk
Note:
Milk without sugar
This is most difficult day, you need to take more water

6. • One small bowl of boiled rice
or Grilled Chicken Breast peace
• And Mix vegetables
Note:
Vegetables raw or as broth / soup
Vegetables should have all colors
Chicken breast peace without skin, only grilled
Rice should be boiled only

7. • One small bowl of boiled rice
or Grilled Chicken Breast peace
• And Mix vegetables
Note:
Vegetables raw or as broth / soup
Vegetables should have all colors
Chicken breast peace without skin, only grilled
Rice should be boiled only
Repeat
day 5

8. • One small bowl of boiled rice
or Grilled Chicken Breast peace
• And Mix vegetables
Note:
Vegetables raw or as broth / soup
Vegetables should have all colors
Chicken breast peace without skin, only grilled
Rice should be boiled only
Repeat
day 5

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Have atleast 30 min exercise or walk daily
Take water as much as you can
No sweets, no sugar etc
Tea or Coffee without sugar and milk
No food after 7pm
8 hrs comfortable sleep
Try to use fruits with low sugar contents
Try to monitor weight on daily basis to motivate your self
No smoking, No Drinking
Any tasty eatable has defiantly some thing not good for weight loss (except
raw fruits & vegetables)
Try to monitor your weight / exercise on any mobile application (I normally
use my fitness pal)
Know your BMI
Google more about health and fitness
Above facts are presented on the basis of experience

10. • Take all kinds of vegetables cut in small
pieces and put in a pot and boil it for
30min.
• Don’t through water – it has all vitamins
• You can put little salt or spices if you don’t
like without it (try to avoid salt)