Prior to Lunch:

30 mins prior to lunch (1^st Binge Meal) – consume a small quantity of Fructose – 1 whole fruit. If you are a coffee drinker then have grape-fruit

Just prior to lunch:

Do 60 to 120 secs of air squats, wall presses and cable extensions.
Do as many repetitions of each as you can comfortably do (up to a

maximum of 30 to 50). If even this is difficult, then walk for a few minutes and do some isometric contractions especially of your leg muscles.

Tiffin:  as you desire – light

Lunch: as you desire. Use spices. Also sprinkle cinnamon on your pastry or dessert.

Post Lunch:

Eat some Dark chocolate.

Again after 90 mins – do 60-90 secs of light exercise (air squats, wall presses, chest extensions) or walk for a few minutes.

Tea Time: as you desire

Dinner: as per lunch. At least one hour before Bed-time.

Now get started on this Programme and see your Body improve!

Note:

1. Lunch and Dinner on normal days could consist of any of the following:

• • Vada / Gare with chicken or mutton curry or sambhar.
  • Kichidee (moong dal)
  • Sprouts, sauteed / Tadka / Tirgamata and eaten with pickles, sambhar, dal etc
  • Pesaratu (dal dosa) or chilla with eggs or chutney or sambhar.
  • Eggs, boiled or as omellete with chicken, cheese and tomatoes, fried, poached, scrambled etc.

2. Snacks, in addition to nuts or roasted seeds could be:
   • Dahi vada or onion pakodas/bajji or dhokla and such lentil/ dal based foods.

3. Do be careful of the carbohydrate consumption from even such
4. The words freely, moderately, occasionally and rarely, as may be used herein, are only indicative and really depend on your carb intake. Hence the actual consumption will vary from individual to individual. However, a strict interpretation is best, though a rare indulgence of small quantities will not do much harm provided you are aware of it and compensate by being stricter thereafter.

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