Diet Plan in Urdu/Hindi to Lose 4 Kg weight in Just 7 days through Intermittent Fasting

Intermittent Diet Plan to Lose 4Kgs in 7 Days

Assalam o Alaikum,

Dosto agr ap apna wazan aik haftay mein kam krna chahty hain to ap ko hamara ye blog lazmi prhna chaiyh…

Hum ap ko btain gy k aik haftay k andr andr ap 8 pound (3.6 Kg) tak Intermittent Fast se apna weight loss kaise kr sakty hain.

Hamara aj ka diet plan full healthy hai or har koi isy adopt kr sakta hai. Lekin PCOS ki Female patients isy k sath Doodh use nae karain gi. Is Diet plan ko Intermittent Fasting ka naam dia jata hai jo k weight loss bht e useful tareeka hai.

Is Intermittent Fasting mein ap ko 16 ghanty kuch khana peena nae hai or green tea, coffee without sugar (Cheeni) ya pani pi sakty hain jab k baki 8 ghanty ap apni marzi sy kha sakty hain lekin koshish karain k ap ki mehnat junk food ya oily cheezain kha k zaya na ho. Is 8 ghantay ka diet plan hum aj ap ko dain gy jis ko ap follow krty huay aik hafty mein bht easily 8 pound ( Kg) apna weight lose kr sakty hain.

Time Selection:

Ye ap ki apni marzi hai k ap apni daily routine k kon se 8 ghanty khany peenay k liay choose krain gy or baki 16 ghanty fasting karain gy.

Is blog mein hum ap ko misaal k tor py din 12 bjy sy ly k raat 8 bjy tk ka diet plan btain gy or baaki time ap plan k mutabik fasting karain gy or INSHALLAH ap apna aik haftay mein lazmi tor py Intermittent Fasting se weight reduce kr lain gy.

Intermittent Fasting Plan

Early Morning Drink:

Agr ap subah 8 ya 9 bajy b uthty hain to ap ny subah khali pait 2 khanay k chamach Ispaghol/Chilka 1 glass neem garam pani k sath pi lena hai or is k baad aik glass pani waise e sath mein pi lena hai. Jin logon ko Joron ka dard (Arthritis) ka marz hai, wo Ispaghol/Chilka ki jaga Chia Seeds k 2 chamack neem garam pani k sath ly lain or baad mein aik glass pani waise pi lain.

 

Breakfast (Nashta):

Is k baad 12 bjy ap ny apna pehla khana ya Meal lena hai jis mein 1 glass LOW FAT MILK pina hai… Ghar mein LOW FAT MILK bnanay k liay Doodh ko boil kr k us k ooper se tamam balai utaar leni hai or isy thanda kr k dubara is k ooper se balai utar leni hai. Is doodh k sath ap aik Apple ya aik boiled Egg ya aik Aaru (Peach) khana hai, teeno cheezain aik sath nae khani, sirf aik cheez kha sakty hain ap. Is k sath ap ny 7 geelay badaam chilka utaar k khana hai Nashtay mein…

 

Tea Break:

Nashtay k 1.30 hours k baad, ap aik cup green tea ya chae (Tea) WITHOUT SUGAR or kam doodh wali pi leni hai.

 

Lunch:

3 P.M. se 4 P.M. k kareeb ap ny 2 fruits khanay hain lekin Banana, Mango and Grapes bilkul nae lene q k in mein Sugar ki mikdaar kafi hoti hai. Sb se ideal or behtreen fruit, aik cup achy se washed Jaamun k sath aik Apple ya aik Peach khana hai.

Note: 3 Khubanian 1 phal k brabr hoti hain…

 

Tea Break:

6 P.M. ap aik dafa mazeed aik cup Green Tea ya Chae with out Sugar and low milk ly sakty hain. Phir thori dair baad 2 glass Lemon Water (Leemu Pani ya Shikanjbeen) without sugar pina hai.

 

Dinner Time:

7.15 P.M. bjy ap apna Dinner Start karain gy. Dinner mein aik Bowl Salad jis mein Kachi Sabzian lazmi shamil karain, wo kha lain… Sath mein Joo k aata ki aik roti (Oats/Barley) paka k khani hai, agr Joo ka ata available na ho to Basin k ata ki roti b paka sakty hain kam oil k sath. Salan mein aik cup keema ya sabzi use karni hai. Daal ya Aalu ka salan Hargiz nae khana, q k in mein bht ziyada Carbohydrates and Protien hoti hain. Sabzi mein Aalu, Gajarr or Matar ko kam se kam use karain. Pulao, biryani waghaira b sakhti se mana hain.

 

Ap ny apna Dinner hr surat 8 bjy se pehle complete kr lena hai.

 

Last Drink of the Day:

10:15 se 11:00 bjy k kareeb ap ny sonay se pehle 2 glass leemu pani baghair cheeni and namak pi lene hain.

Sonay se pehle ap ny aik last cup green tea lazmi peeni hai.

Raat ko ap ny 8 sy 10 ghanty ki neend lazmi leni hai. Agr ap ksi wajh se stress mein rahain gy or neend puri nae karain gy to ap k jism mein Cartisol ziyada release hoga or weight loss ruk jaiy ga. Ziyada behtr hoga k sonay se pehle NEWS bilkul na dekhain.

Weight Loss through Intermittent Fasting k doran 10 se 12 glass pani wakfay wakfay se lazmi peena hai q k paani ap ki bhook ki shiddat ko kam kr deta hai or ap ko hydrate b rakhta hai.

 

Green Tea

Exercise:

Is k sath sath din k start mein ap ny exercise lazmi krni hai. Takreeban 30 mins cardio exercise lazmi karain q k ye weight loss k process ko or boost up kr deti hai. Or agr Cardio Exercise nae kr sakty to ap ny walk lazmi krni hai k ap k dil k dharkan taize ho jaiy.

 

Agr is intermittent k diet plan mein ksi b kisam ki koi baat puuchny wali ho to lazmi tor py neechay comment box mein lazmi puuchain.

Stay Fit, Stay Healthy, Stay Blessed, Always!!!