General tips:
- Increase fluid intake, atleast 4-5 liters/day.
- Have more of uncooked food.
- Splurge on aloe vera juice, coconut water, lemonade, Jeera water, Green tea, Barley water.
- Incorporate water rich fruits & vegetables in this weather like melons, watermelon, oranges, kiwis, apples, green apples.
- The vegetable one must not miss in this weather is onion, as it has good properties to prevent heat stroke & hot thrush. Eating raw onions with food as salad can be really beneficial to prevent heat stroke
- Try & remain salt free throughout the day or specially avoid salt after 6 pm.
5 Day Diet:
It goes like being majorly on detox foods which include fruits, vegetables, fluids etc. Foods to be avoided here are milk & milk products, simple carbohydrates like refined flour and sugar , fried & spicy food, junk, fat, alcohol, excess of salt, Caffeine etc. while 30minute brisk Walk is a must to supplement the healthy plan. The 5 days diet looks like this:
Day 1
- Early morning - Green tea/lemon tea/black tea/lemon water
- Breakfast - MIX FRUIT PLATTER
- Mid meal snack - 4-5 almonds/1-2 walnuts
- Lunch - mix fruits platter + 1 tall glass of buttermilk ( 2 tsp curd and rest water )
- Evening snacks - Fruit juice ( mix of seasonal veg like carrot, apple, amla, orange )
- Dinner - clear veg soup + lettuce and tomato salad
- Before sleeping - green tea
Day 2
- Early morning - Green tea/lemon tea/black tea/lemon water
- Breakfast - mix vegetables +soya chunks/ 2 Boiled eggs and 1 bowl fruits ( any 2 )
- Mid Meal snack - 5 almonds and 1 Fruit
- Lunch - stir fried vegetables + 1 besan cheela in 1tsp oil
- Evening Snacks - Corn salad
- Dinner - mix veg soup
- Before sleeping - green tea
Day 3
- Early morning - Green tea/lemon tea/black tea/lemon water
- Breakfast - 1 glass home made juice ( mix of seasonal veg like carrot, apple, amla, orange ) + 1 bowl sprouts
- Mid Meal snack - fruits as per taste
- Lunch -1 bowl yellow moong and masoor mix dal + veg salad
- Evening Snacks - Roasted chana with green tea
- Dinner - veg porridge ( add carrots, peas, beans )
- Before sleeping - green tea
Day 4
- Early morning - Green tea/lemon tea/black tea/lemon water
- Breakfast - 1 bowl oats with veggies or milk + 5 almonds, 2 walnuts, ½ apple
- Mid Meal snack - roasted channa ( 1/4th katori ) + ½ apple
- Lunch -1 quarter plate salad , 1 rajgira roti + 2 katori green veg
- Evening Snacks - ½ katori chana murmura mix
- Dinner -1 bowl veg soup
- Before sleeping - green tea
Day 5
- Early morning - Green tea/lemon tea/black tea/lemon water
- Breakfast - 2 small iddli with mint chutney + 1 glass buttermilk
- Mid Meal snack - green tea
- Lunch - 1 plate salad ,1small katori brown rice with green veg and ½ katori soya chunks
- Evening Snacks - veg soup
- Dinner - 1 bowl boiled whitechana or rajmah salad
- Before sleeping - green tea
With over 12+ years of experience in Health, Nutrition and Diabetic Education Harshita possess a great zest and zeal to help people maintain and attain their good health by natural and day to day food. She is a passionate nutritionist, diabetic educator and a metabolic balance coach with a background in both therapeutic nutrition and food science
— The writer is a Nutritionist
