What is in your pantry?

The biggest thing you need to realize when you start a workout program is that your weight loss is based on the following:  90% diet and 10% workout.  The usage of word diet here signifies "what you eat" not "how less  you eat". In fact, research shows that those who starve themselves or go on restricted diets have higher chances of failure when it comes to weight loss. Therefore, our goal through this program will be to do the following:

1. What not to eat: You will not eat any of these products in the first month of our program. 
- No chocolate
- No candy 
- No cookies
- No white bread, bagels, muffins
- No donuts
- No chips
- No fast food (some exceptions)
- No soda
- No white rice 
- No enriched products
- No products with hydrogenated oils
- No sugary drinks and limit your sugar in teas/coffees/drinks
- No store bought parathas/chapatis/naans/kawan paratha
- No Indian snacks like fried food items/samosas/batata wadas/papdi/store chivda (exception homemade kurmura chivda - recipe will be posted!)
- No heavy cream based curries - butter chicken/paneer makhanwalas/etc
- No Indian sweets - gulab jamuns/jalebis etc
- No Indian buffets - if you go to a buffet, you order something ala carte
- No Maggi noodles/Hakka noodles/Store bought Instant Soup packets/Canned Soups
- No shredded cheese and cheese in limited quantity
- Store bought salad dressings/sauces
- NO ALCOHOL

2. What to eat: Please stock your pantry with the following items. Recipes for the rest of month will require the following items. 
- Quinoa
- Oatmeal
- Ghee and Butter
- Brown Rice
- Whole wheat pasta
- Whole wheat bread
- Chapati Flour 
- Brown Pita Bread 
- All vegetables (Limit Potatoes/Cauliflower)
- All fruits
- Protein Non Veg : Eggs, Chicken Breast, Chicken Tenderloins, Chicken Thighs, Fish
- Protein Veg: Chick peas, Kidney beans, Quinoa, Almonds, Tofu, Pulses like Matki/Moong, Buckwheat, Chia seeds, Nuts, Hummus, Pumpkin seeds, Cottage cheese, Greek yogurt, Seitan, Paneer, Sunflower seeds
- WATER WATER WATER 
- Lemon
- Full fat plain yogurt for Raita 
- Frozen berries mix (available at Costco)
- Salad mix - arugula, romaine, spinach, red cabbage, kale preferred 
- Olive Oil
- Balsamic vinegar 

3. How much to eat?
We are going to try to a 1500 calorie per day diet. But, you are not going to starve yourself. You will eat 5 to 6 small meals in a day. I follow my "One plate diet" I fill my plate once and that is it. I do not go back for seconds. 

See example below:

Breakfast: 1 whole egg plus 1 egg white; 1 slice whole grain bread with butter 
Snack: 8 oz Smoothie 
Lunch: Turkey Avocado Wrap and Spinach/Tomato/Olive Oil/Vinegar salad or 2 thin homemade chapatis/2 cups sabji/Raita 
Snack: Greek yogurt plus 15 raw almonds
Still hungry: Lassi :)
Dinner: 3/4 cup quinoa with Chicken Kabobs (1 stick about 6 pieces and veggies) or Paneer Kabobs and Raita
Snack : only if you are hungry or have a sweet tooth - eat a fruit

Hope you have finished your TASK 1 for the week. Use this week to stock your pantry with all these goodies listed above.

Your DAY 1 WORKOUT is 45 mins walk or run (if advanced) followed by 15 mins abs. I will be uploading ABS video soon. 

Good luck and Get Fit

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Ishanya Dance