Week 3!! If you are new to the series, go through How to start a weight loss Program, week1, week2. Im really happy that i lost 3 kg/ 6.6lbs in 3 weeks.
Day 1
Breakfast :
1 1/2 Cup Kellogg's Cornflakes -Original the best with 1/2 cup 2% fat milk
5 strawberries
Snack :
10almonds, green tea
Lunch:
1 vegetable wrap(carrot, peppers, cabbage, lettuce), 2oz pan seared chicken, 1Cup blanched Broccoli
Snack:
10baked tortilla chips unsalted, salsa + green tea
Dinner:
2 chappathi's and Kerala fish curry
Total Calorie intake today is 1340.
About workout:
35min treadmill, 20minutes cycling and 6 minutes rowing in the morning and evening. Total calorie burned today is 500 calories.
Day 2
Breakfast :
1 1/2 Cup cheerios with 1/2 cup 2% fat milk
5 strawberries
Snack :
1 apple, green tea
Lunch:
Pan Seared chicken breast 4oz, 15 Tender Asparagus saueted in olive oil with a pinch of salt, 1 cup shredded lettuce, 4 cherry tomatoes, 1/4cup shredded carrots + light ranch dressing
Snack:
10 grapes,green tea
Dinner:
2 whole wheat bread sandwich with 1/2 avocado, 1 onion slice, 1 tomato slice, and 1tbsp shredded cheddar cheese
Total Calorie intake today is 1310.
About workout:
35min treadmill, 20minutes cycling and 6 minutes rowing in the morning and evening. Total calorie burned today is 500 calories.
Day 3
Breakfast :
1/2 Cup Quaker oats cooked with water, pinch of salt and 1/2 cup 2% fat milk.
5 strawberries
Snack :
1 apple, green tea
Lunch:
Sauteed Asparagus, 7sugar snap peas, 1cup broccoli florets, 6 halved mushrooms, served on romaine lettuce
Snack:
10almonds + green tea
Dinner:
White rice and a vegetarian yogurt based kerala curry(Moru curry)
Total Calorie intake today is 1390.
About workout:
35min treadmill, 20minutes cycling and 6 minutes rowing in the morning and evening. Total calorie burned today is 500 calories.
Day 4
Breakfast :
1 1/2 Cup Kellogg's cornflakes with 1/2 cup 2% fat milk
5 strawberries
Snack :
1 apple, green tea
Lunch:
Purple cabbage salad, 4oz pan seared chicken
Snack:
10almonds + green tea
Dinner:
2 vegetable wraps with egg, avocado and vegetables
Total Calorie intake today is 1340.
About workout:
35min treadmill, 20minutes cycling and 6 minutes rowing in the morning and evening. Total calorie burned today is 500 calories.
Day 5
Breakfast :
1/2 Cup quaker oats cooked with water, a pinch of salt and 1/2 cup 2% fat milk
5 strawberries
10 chopped almonds
Snack :
10 raisins, green tea
Lunch:
Oats upma, 1 bunch grapes
Snack:
10baked tortilla chips unsalted, salsa + green tea
Dinner:
2 chappathi's and chicken curry with 1 chicken piece, 1 onion and 1 tomato
Total Calorie intake today is 1410.
About workout:
35min treadmill, 20minutes cycling and 6 minutes rowing in the morning and evening. Total calorie burned today is 500 calories.
Day 6
Breakfast :
1 1/2 Cup kelloggs cornflakes with 1/2 cup 2% fat milk
5 strawberries
Snack :
1 apple, green tea
Lunch:
Thai cucumber salad, 2 scrambled eggs, 1 brown bread
Snack:
10almonds + green tea
Dinner:
2 roti and vegetable stir fry
Total Calorie intake today is 1340.
About workout:
35min treadmill, 20minutes cycling and 6 minutes rowing in the morning and evening. Total calorie burned today is 500 calories.
Day 7
Breakfast :
1 1/2 Cup cornflakes with 1/2 cup 2% fat milk
5 strawberries
Snack :
1 apple, green tea
Lunch:
Oats upma, 1 bunch grapes
Snack:
10 almonds, 1 granola bar
Dinner:
1 tandoori chicken leg, vegetable salad and 1 roti
Total Calorie intake today is 1340.
About workout:
35min treadmill, 20minutes cycling and 6 minutes rowing in the morning and evening. Total calorie burned today is 500 calories.
So this was my successful diet + work out for week 2. It helped me to increase my metabolism as it was a high protein, high fiber and low carbohydrates diet. I was more energetic and happy compared to other diets i had earlier. every week i am able to reduce 1 kg.
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