My warm regards to all the doughty warriors out there. We at SSBCRACK are here to give whatever it takes to assist you in your SSB preparation. As the medical round after the SSB is as important as everything else, we would like to share an ideal diet plan for the underweight as well as the overweight. Mind you people, it is not very difficult to gain or lose weight. All you need is little prescription and determination. We have already published an exercise regime; you can follow both the diet and exercise plans for faster and sustained results.
Ideal Diet Plan for the Overweight and the Underweight
FOR THE UNDERWEIGHT
- EARLY MORNING (6.00 – 7.00 AM): – 1 glass warm water + half lime, 5 almonds (soaked overnight). You may have tea or coffee after 15 minutes
- BREAKFAST (9.00- 10.00 AM): – Egg Frankie with cheese or tofu/thepla/paratha (assorted)/Poha with peanuts/ cheese sandwich/ 2 eggs (boiled) with brown bread/ upma with nuts/idli + coconut chutney + sambhar/ breakfast cereal with nuts + glucose powder. Any one of these combinations + 1 glass of milk with any malt based supplement.
- MID MORNING (11.30 AM): – Milkshake/fruit juice/coconut water/thick lassi
- LUNCH (1.00-2.00PM): – Stuffed paratha/roti/bhakri + rice/pulav with raita/biriyani + vegetables + salad + paneer/dal/sprouts/curd/egg/fish/chicken. Sweets can also be taken but are optional.
- EVENING (4.30-6.00 PM): – Fruit/Marie biscuit with tea or coffee/snacks from breakfast.
- DINNER (7.30-8.30 PM): – The combinations can be same as lunch. You may avoid eating non-veg at dinner.
FOR THE OVERWEIGHT
- EARLY MORNING (6.00 – 7.00 AM): – 1 glass warm water + half lime, 5 almonds (soaked overnight),
you may have tea or coffee after 15 minutes. Kindly avoid too much sugar and cow’s milk is recommended. - BREAKFAST (9.00- 10.00 AM): – Poha with mixed vegetables/upma/dalia/breakfast cereal with 1 cup milk (cow) without sugar/ 2 egg whites with brown bread/ 1 slice brown bread + salad (no cheese, no butter)/thalipith (multigrain pancake)/ 1 glass cow’s milk/oats + ½ cup milk/ wheat flakes + 1 cup milk. No extra milk/tea/coffee to be taken. Any one of these combinations can be selected.
- MID MORNING (11.30 AM): – Coconut juice/vegetable juice/thin buttermilk (chaas).
- LUNCH (1.00-2.00PM): – Sprouts/dal/curd/fish/chicken/egg whites + salas + soup OR Wheat roti/bhakri (round flat unleavened bread)/rice (1 katori twice a week) + vegetable + salad + soup. Any one of the combinations can be chosen.
- EVENING (4.30-6.00 PM): – Fruits (freshly cut)/thin buttermilk.
- DINNER (7.30-8.30 PM): – Clear soup + vegetable + salad + ½ cup thin dal. OR jowar/bajra roti+ vegetable + salad + clear soup. Any of these combinations can be selected.
NOTE: – These are generalized diet plans made for people who are moderately over/underweight (5-15 kgs deviation from the ideal weight). Please keep the serving sizes to normal. It is advised that raw salad is taken with every major meal (breakfast/lunch/dinner). Oil content in all forms (ghee, vanaspati, butter, margarine etc) for overweight should not exceed 3-4 tsps per day. Drink at least 10-12 glasses of water per day. Do not take water during meals. Chew the food properly and slowly. Avoid talking or watching T.V during meals.Friends, this was all about the diet plan. You can mix up your preferences from the choices given above in order to avoid monotony. Please also note that you have to be a little stringent and sacrosanct with your dietary preferences. When you are vying for the coveted post of an officer in the armed forces, this is the minimum which you can do to ensure your selection.
Friends, this was all about the diet plan. You can mix up your preferences from the choices given above in order to avoid monotony. Please also note that you have to be a little stringent and sacrosanct with your dietary preferences. When you are vying for the coveted post of an officer in the armed forces, this is the minimum which you can do to ensure your selection.
Any kinds of queries are welcome on my email address. Please give your feedback and suggestions in the comment box below so that we can serve you better. JAI HIND
for overweight people..mix honey and lemon juice in the warm water and drink it @morning.
Well the most important thing about controlling weight both losing and gaining it is exercise… No matter what you do to your diet, you will revert back to original weight as soon as your eating habits change in the long run and this will effect your health too. Secondly, drinks both alcoholic and non-alcoholic will be your biggest enemies, your best friend invariably will be water.
About exercise highly adviced to run and do basic cardio exercises… Avoid weight training and try going for calisthenics(body wt exercises),this will increase your lean muscle or healthy flexible muscle. Increased endurance and strength is the effect, which will be the most important requirement during training…
valuable tips.