Rohan Salgaonkar's Notizen, 09 Aug 18

How many calories are you taking daily 

Hi... Iam on a 5-2 diet approach. I do 20 hrs fast on Mon and Thu and consume 500-600 kcal those days. Rest days normal but low carb diet 1200-1600 kcal 

too less calories body will hold on to fat. keep you calories around 300 less than BMR 

Can you suggest low carb diet 

Limit your wheat/ rice intake Avoid Fruits with high glycemic index , also limit other fruits. Tips Add healthy fats- almonds, peanuts ,whole eggs(2 max) With each meal try to eat around 15 grams of protein( full amino acid profile) If you are a vegetarian Google how to complete the amino acid profile by mixing different legumes. Limit your packed milk intake (high in hormones, sad but true) Have green tea( flavonoids prevents muscle loss and promote fat metabolism) Avoid coffee( do help in fat loss, but harmful effects are more) You can have normal chai as well.( Calculate your caffeine intake) Always eat fibers with your meals( legumes,beans,salad, etc are rich in fibers). Completely avoid soft drinks, sugars,jalebis Have multivitamins (becadexamine)  

True that