Asked for female, 39 years old from Udupi
Morning brisk walk 5 km for 45 min- 1 hour yoga with surya namskara for 5 rounds, start exercise slowly ,jooging, swimming,cycling green tea, overnight soaked dry fruits or nuts (5-6) in number
breakfast - poha with less oil and more vegetables ,suji rava upma or oota upma, dosa 2 ,idli 2, egg omlette, ragi dosa ,rava rothi ,wheat dosa (avoid fried, spicy food ,sugar ,maida, processed food ,packed food with preservites) daily any one food items for breakfast
you can also have raji ganji for muligrain ganji intsead of breakfast mid day - any fruits, cucumber,carrot or apple beetroot, cucumber (abc) juice avoid sugar for juices lunch- chapathi 2or 1 with vegetables palya, with 150 gm of boiled rice with sambar with vegetables
dinner should be before 7 pm which should be light and eassy to digest like boiled rice ganji ,for vegetables soup, chicken soup or boiled vegetables or kichadi do not eat heavy to digest food at night
avoid icecream, cakes, cool drinks, walk in between the works or office, walking after the dinner around the gap of 45 min fasting for once a week is preferred with minimum food.