7- Day Weight Loss Diet From Kitchen of Punita Shah
*Exercise daily for 1 hour, no snacking in between, Portion control for lunch and dinner.
Day 1:
12 pm: Green Juice, No limit
Recipe: Spinach- 1cup, Celery- 4 stalks, Opo squash(dudhi)- 4” piece, Green grapes- about 25, Cucumber (Not Persian)- 4” piece, Holy basil- ½ cup, Mint- 2 cups, Cilantro- 2 cups, Curry Leaves- ½ cup, Indian Gooseberry (Amla)- 1 cup (if whole 4-5 pieces), Ginger- 3” piece, Lemon or Lime – 1. In Vitamix add 2 cups of ice water and grind all the ingredients along with ½ tsp cumin seeds and pinch of black pepper and Himalayan salt(optional). You can add 1-2 dates or ½ tsp of desi jaggery for sweetness if desired. Filter to make around 4 cups of green juice.
1:30 pm: Fruit Plate, 1 cup of five different fruits. Garnish with soaked nuts/ cardamom powder (As per your taste)
2:00 pm: Warm chia seed water. Soak 1 tsp chia seeds at least for an hour and in warm water add the soaked chia seeds and add1 tsp of apple cider vinegar or ½ lemon juice for taste.
2:30-3:00 pm: Lunch. Fresh Salad 1 cup- 11/2 cup
For salad- Lettuce, all greens in spring mix (readymade salad), finely diced tomatoes, celery, three color capsicum, walnuts, sunflowers seeds, pumpkin seeds, flax seeds, cranberry, boiled chickpeas or rajma and ½ avocado.
For dressing- homemade dressing (lemon juice, black pepper, salt, olive oil)
3:30 pm-4:00 pm – Kadho (Herbal Tea) – 1 cup
In 4 cups of water add black pepper,1/2-inch ginger, ½ tsp cinnamon powder, ½ tsp cumin seed powder, ½ inch carom(ajwain) seeds, ½ tsp turmeric, ½ inch desi jaggery or 1 tsp jaggery powder,15-20 fresh mint leaves (add at the end of boiling). Boil the water till it reduces to 2 cups. Filter and add lemon juice before consuming.
4:30 pm- Energy Ball – 1 count
Recipe: Almonds -21/2 cups, Walnut- 2 cups, Cranberry- 1 cup, Goji berry - ½ cup. Dates: About 30 pcs presoaked in water for at least 30 minutes.
Coarsely grind the dry ingredients in food processor along with ginger powder- 2 tsp, cardamom powder(elaichi)- 1 tsp. Add the dates and form round balls and store for couple of weeks.
5:30-6:00 pm- Dinner – Millet Dosa and Asparagus Soup
Soup: 1 bunch of Asparagus, 4 green spring onion (use more white part), 10 peeled almonds(presoaked), 1 dark kale leaf, 1 tomato, 1 veg bullion (available at Sprouts)
In olive oil, add cumin seeds and sauté asparagus, onion, tomatoes. In Vitamix, grind the mixture with some water. Boil this soup and serve with cilantro, basil, lemon juice and black pepper as garnish.
Millet Dosa: Soak 1 cup Foxtail millet (Sridhanya), ¼ cup udad dal. Wash and soak for at least 6 hours along with few (7pcs) of fenugreek seeds(methi). Grind it to make a batter and let it ferment for 10 hours in steady room temperature. Add salt to the batter and make dosa. This dosa can be eaten with moong dal sambhar and coconut chutney.
Note: Limit 1 dosa for this weight loss program.
7:00 pm. Kadho – Drink the remainder 1 cup of herbal tea for the night.
Note: If you are very hungry in between you can eat a few pieces of apple/celery (or your choice of fruit/veggie) with the chutney recipe below.
Chutney: 1 bunch cilantro, 20 pcs raw peanuts, baby spinach 4-5 leaves, green capsicum- 1, green apple- 1, date -1, cumin seeds, 1 green chili, salt & 1/2 lemon juice. Grind all the above to fine paste and store in refrigerator.
Day 2:
Follow the same routine as Day 1 and dinner suggestion: Tostada.
Recipe: Boil presoaked Pinto beans-1 cup, black beans-3 tbsp. In olive oil add 2-3 grated garlic, red chili powder and the beans with salt as per your taste. For the Tostada topping add finely chopped ½ lettuce, 2 small cucumber, ½ cup baby spinach, 3-4 strings of spring onion, ½ cup red bell pepper with green sauce and red sauce. For the Tostada, you can buy either corn tostada or buy almond tortilla from Costco and lightly toast it in griddle (slow flame) to make it crisp like Khakhra.
Green sauce: Green tomatillo (5), green chili, lemon juice (very little), salt, 3-4 garlic cloves, 1 bunch cilantro, ½ avocado. Grind it in Vitamix to make green sauce.
Red sauce: Tomatoes-3-4, Red bell pepper-1, cumin seeds, garlic- 3cloves, green chilies, red chili powder, 1 date. Grind it in Vitamix the add finely chopped onion and cilantro to make salsa type red sauce.
Day 3:
Follow the same routine as Day 1 with lunch and dinner suggestion.
Lunch: Oatmeal Smoothie.
Soak ½ cup rolled oats in 8 oz water for at least 20 minutes. Grind presoaked peeled almonds(15-20pcs) along with water to make almond milk, add 2 spoons of walnuts, oats, 1 tsp flax seed powder, ½ tsp chia seeds, ½ ripe banana, 1 date, cardamom/cinnamon powder(optional), and grind with couple of ice cubes. Drink a glass approx. 12 oz. size.
Dinner: Broccoli soup and Burrito from Dosa Batter.
Lightly sauté ½ cup finely chopped onion, 1 cup broccoli with 1 tsp cumin seeds. Once sautéed, add ½ veg bullion, water, and presoaked peeled almonds (5) and cook in pressure cooker for 5 minutes. Then grind everything in Vitamix. No salt is needed. Add a pinch of nutmeg to the soup and garnish with black pepper and pumpkin seeds.
Burrito: Make a thin crispy dosa from the leftover millet dosa batter. Top it with finely chopped ¼ cup red bell pepper, ¼ cup cucumber, ¼ cup lettuce, 1 tbsp cilantro, ¼ cup cabbage, 1/2 tbsp of red sauce and green sauce. Enjoy burridosa.
Day 4:
Follow the same routine as Day 1 with lunch and dinner suggestion.
Lunch: Berry Smoothie. In Vitamix, add your favorite berries like strawberry, blueberry, raspberry with one date as sweetener. Drink a glass about 12 oz size.
Dinner: Millet Porridge.
Soak 1 cup millet, 2-3 tbsp masoor dal, 2-3 tbsp moong dal, 1 tbsp channa dal for 6 hours. Sauté some vegetables in ½ tbsp ghee with jeera, whole red chili, hing and curry leaves, turmeric, ginger, and garlic. The vegetables that can be included are chopped ½ cup onion (add first till it is soft) and then add, ¼ cup cut green bean, ¼ cup carrot, ½ cup broccoli,1/2 cup baby spinach. Add the soaked millets with pulses and enough water. This mixture can be cooked in Instant Pot or regular cooker. Once cooked garnish with colorful bell peppers and cilantro.
Day 5:
NO lunch, only green juice. Dinner: Any salad of your choice.
Day 6:
NO lunch or dinner. Only green juice and one fruit juice (12 oz)
Day 7:
Same routine as Day 1 with any salad as lunch and suggestion for dinner is
Steel cut oatmeal Porridge
Recipe: Soak 1 cup steel cut oat for 3 hours. In a pan, add 1 tsp olive oil, ¼ tsp cumin seeds, curry leaves, one green chili, t tsp ginger paste, hing. Add water and once the water boils, add the soaked oats, with ½ tsp flax seed meal or powder. Once it is cooked, add about 5 tbsp of cashew yogurt, and stir well to make it like runny porridge (soup type). Garnish with ¼ cup chopped red pepper, ¼ cup chopped tomatoes and cilantro.
Note: You can use any type of millets from Sridhanya- Barnyard, Kodo, Proso, Foxtail, Little Millet. Wishing all healthy weight loss diet week.
Typical juice protocol:
typical protocol:
Start fasting from evening 7 pm .
Take first juice on next day morning : 12 noon -1 pm
then after two hours : mono juice... to fill your hunger.
Take only mono juice.. do not mix with other food.
Then at 7 pm .. stop drinking. till next day noon.
First juice shall always be green juice.
We shall follow this protocol for 10 days.
List of Alkaline fruits
Alkalizing fruits
Apple
Apricot
Avocado
Banana (high glycemic)
Berries
Blackberries
Cantaloupe
Cherries, sour
Coconut, fresh
Currants
Dates
dried Figs
dried Grapes
Grapefruit
Honeydew Melon
Lemon
Lime
Muskmelons
Nectarine
Orange
Peach
Pear
Pineapple
Raisins
Raspberries
Rhubarb
Strawberries
Tangerine
Tomato
Tropical Fruits
Umeboshi Plums
Watermelon
Alkalizing spices & seasonings
Chili Pepper
Cinnamon
Curry
Ginger
Herbs (all)
Miso
Mustard
Sea Salt
Tamari
Alkalizing other
Antioxidant Water
Apple Cider Vinegar
Bee Pollen
Fresh Fruit Juice
Green Juices
Lecithin Granules
Mineral Water
Molasses, blackstrap
Probiotic Cultures
Veggie Juices
As we had discussed in our past zoom seminars that no viruses can ever survive in alkaline body. Question is how do we know pH value (of blood and urine):
As per our Harshalbhai Kothari
Our (human) blood pH is supposed to
7.4 + or - .05 that is
Between 7.35 and 7.45.
To check blood pH one needs to get blood test done. In general one would do that once a year.
On the other hand urine pH can be checked in comfort of your own home at insignificant cost and urine pH is a good indicator of the body health.
pH of 7.0 is neutral.
Value BELOW 7.0 is acidic and
Value ABOVE 7.0 is alkaline.
Urine pH closer to 7.4 means our body is alkaline and closer to our blood pH, so body has to do less work.
Animal products, grains, and cooked food (in short diet not meant for human consumption according to nature) all have acidic effect on the body.
Remember, body does whatever it takes to maintain blood pH within 7.35 to 7.45
To measure your urine pH you can buy urine pH measuring strips from Amazon or any other place it is available.
The pH measuring range you want to have is preferably 5.5 to 8.0 There are urine pH measuring strips widely available in range of 4.5 to 9.5. Wider the range, less accurate it will be.
When you are on your regular diet, one must measure urine pH every time he/she urinates for one day that is 24 hours period. One may urinate 6 to 8 times or more in 24 hours. So please test it every time you urinate for a period of 24 hours and note it down for future reference.
When I was on 100% raw vegan diet, my urine pH throughout the day remained between 7.2 to 7.5 - meaning body did not have to work that hard to digest and assimilate the food.
In general pH of 6.5 to 7.5 has been found to be quite healthy; and in one case it helped reverse even kidney cancer.
The effect of cooked and other acidic food is reflected in urine pH after 12 to 14 hours of consumption. If you really want to understand the impact of your lifestyle on urine pH, you may want to make a table of all your oral intake with time food eaten and time when pH value measured.
FYI - I had made a note of my oral intake and urine pH values and time; for continuously three days.
Also once at one of the pujas; I had no other choice except all cooked grains food. The following morning my pH in early morning showed 7.2 but around 10 am urine sample was out of range below 5.5 very acidic. Subsequent reading 2 hours later was 6.2. After fasting for 12 hours that day, pH was back to 7.2. I have tried my best to explain what I know.
Following is a link to urine pH measuring strips search on Amazon: select one that suits you. My preference is a range that is 5.5 to 8.0; but in general the range available in market you could get between 4.5 to 9.0
If you have any questions we can discuss it.