The 3 rules that matter
- Eat about 400 to 500 kcal below your maintenance calories
- Get 1.6 g of protein per kg of body weight from dal, paneer, curd, eggs, soya or chicken
- Fill half your plate with vegetables at lunch and dinner
Sample vegetarian day (about 1,700 kcal)
- Breakfast: 2 besan chillas with 150 g curd
- Lunch: 1 cup rajma, ¾ cup rice, salad, 1 tsp ghee
- Snack: 40 g roasted chana and a glass of chaas
- Dinner: 120 g paneer bhurji, 2 rotis, sautéed vegetables
Sample non-veg day (about 1,750 kcal)
- Breakfast: 3-egg bhurji with 1 roti
- Lunch: 150 g chicken curry, ¾ cup rice, salad
- Snack: 1 cup sprouts chaat
- Dinner: 150 g grilled fish, vegetables, 1 roti
Make it personal
Calories depend on your age, height, weight and activity. Use the free calorie calculator, or let the F4Fit coach build a full week in your cuisine and adjust it every week from your weight trend.
Frequently asked questions
How fast will I lose weight on this plan?
A healthy pace is 0.3 to 0.8 kg per week. Faster loss usually means losing muscle too.
Can I eat rice at night?
Yes. Total calories and protein matter far more than meal timing. Keep the portion to about ¾ cup cooked.