I want to Loss 10kg in 2month

Hi yogesh,

2 glasses of milk a day is sure helpful , but whether you will lose weight with it depends on a lot of other things. you have mentioned that you stay in a hostel, rather i feel for hostelites exercise helps better in loing weight as the food factor is not much in our control. but becaue you asked for some tips on food here are some general dos and dont on weight loss.

Must Dos
* Have small regular Meals at least 4 time a day.
* Consume 8 to 10 glasses of water
* Eating Fresh Fruits and Vegetables in the form of salads.
* Substitute white bread with Brown Bread and Maida with Whole Wheat flour.
* Mix 25% of bran (chokar) and 25% of Soya Flour in your flour to make chapati.
* Switch to skimmed milk.
* Minimal Oil, Butter, Cheese usage
* Reduce Sugar consumption to 1-2 teaspoon a day.
* Have maximum of 2-3 cups of Coffee or Tea a day
* Allowed Vegetables:
* Lauki(Ghiya, BottleGuard), Tori(RidgeGuard), Beans, Baingan(Brinjal), Gajar(Carrot), Mooli(Raddish), Chakunder (Beet root), Kheera(Cucumber), Green leafy vegetables like Palak(Spinach), Methi (Fenugreek) etc.
* Avoid vegetables like Aloo(Potato) and Matar (Peas).
* Allowed fruits:
* Orange, Apple, Mausambi(Sweet Lime), Tarbooj(Water Melon), Kharbooja(Musk Melon), Nashpati(Pear), Kiwi, Amrood(Guava), Anaar(Pomegranate),
* Avoid fruits like Chiku(Sapota), Pine apple, Mango, Lychee, Banana.



Nice To Do
* Have one glass of warm water after every meal.
* Have clear soup before every meal.
* Add melons- Musk melons, Cucumber, Watermelon to your diet
* Have 100% pure fruits and vegetable juices or coconut water as beverage substitutes.
* Have one glass of Butter milk with ginger after a heavy meal.
* Have at least one cup of Green Tea everyday
* Wash vegetables before cutting them, not after cutting.


Donts
* Avoid Fasting or Feasting. Don’t starve. Don’t overeat.
* Avoid Late dinners and skipping breakfasts.
* Avoid Fried Foods and bakery products- Samosa, Burger, Pakoras etc.
* Avoid Sweets and Confectionery.
* Avoid Fruit juices (like mazaa and slice), Ice creams and Milk Shakes.
* Avoid Rajmah (Kidney Beans)
* Avoid eating sour things like Sambhar/Kadhi in the night. Avoid too much of salt in the night. They both cause water retention.
* Avoid curd in the night.

Also, Note that

Total sugar/honey allowance in a day - upto 4 tea spoons
Total oil allowance in a day - upto 4 tea spoons

good info payal.. thanks for sharing!

very usefully thanks