Say cheese!

Model Kavita Kharayat's diet vocabulary includes words that are taboo for weight watchers

Model Kavita Kharayat's diet vocabulary includes wordsu00a0that areu00a0taboo for weight watchers

Day 1 (Thursday)

MORNING
Oats and cornflakes with regular milk

AFTERNOON
A large katori of rice with masoor dal with tadka of curry leaves, jeera and garlic + a cup of curd + French beans subzi + salad of cucumber and tomato

EVENING
Vegetable juice of beetroot, bottle gourd (dudhi), tomato and carrot (Pressure cooked and run through in mixer).
Vitamin C tablets

Height 5''9 Weight 55 kg EATS, does power yoga and goes to the gym.

NIGHT
Two rotis, paneer-matar subzi, tendli vegetable with a cup of curd.

NOTES
Stuck to the diet. Maybe because I didn't go out except to the gym. Also, am vegetarian four days a week. Soya chunks, sprouts, milk and cheese replace cravings.

Day 2 (Friday)

MORNING
A cube of cheese grated over two slices of brown bread toast.

AFTERNOON
Mixed dal with curry leaves, jeera and garlic tadka + three rotis, cauliflower and soya chunk subzi + a cup of curd

A cup of mixed sprouts (boiled) with onions, tomato, chillies and coriander leaves and a squeeze of lime and salt.

EVENING
1 litre of water at the gym

NIGHT
Two rotis + two boiled egg whites + methi subzi + a bowl of curd

NOTES
Stepped out to buy festive decorations. I could smell fried bhajias. But I didn't succumb (pat on the back).

Day 3 (Saturday)

MORNING
Resisted hot sabudana vadas at sister's.

AFTERNOON
Met friends for a movie. Later, had brown bread Subway sandwich with lemon ice tea. Eyed the chocolate bar my friend was eating. Succumbed to the temptation: two bites. Had a cup of coffee.

EVENING
Ate a banana and some pomegranates. After that, had multi-vitamin tablets.
(Back home) Chilled plain milk.

NIGHT
Lettuce, cherry tomato and basil salad, two rotis + ladyfinger subzi

NOTES
Weekends are difficult to diet. If I have to eat out, I try to go to restaurants for quick meals. Though the Bagel Shop beckons many times...

Day 4 (Sunday)

MORNING
Banana milk shake without sugar.

AFTERNOON
Prasad from the puja sheera and a modak! For lunch, kachumbar and vegetable pulav.
Had a pear and multi-vitamins

EVENING
Paneer sandwich in brown bread

NIGHT
Two rotis + boiled beetroot + matar and soya chunks subzi

NOTES
Indulged in sweets... fattening but it was prasad! Didn't have enough water today. Was busy with guests throughout the day.

Day 5 (Monday)

MORNING
five almonds + oats and cornflakes

AFTERNOON
Vegetable juice. Later, 3 rotis + rajma + salad + karela subzi made with peanuts and a dash of sugar

EVENING
Watermelon, papaya and banana salad in curd + multi vitamins
Power yoga and a bottle of water. Then, one cheese toast with 1/2 cube cheese. Little later, one Vitamin C tablet

NIGHT
2 rotis + a bowl of dal + curd + ladyfinger subzi

NOTES
I cooked rajma today. Felt nice to eat it.

Day 6 (Tuesday)

MORNING
Apple pulp + Maggi atta noodles. Later, banana milkshake

AFTERNOON
Mixed dal khichdi
Two cheese and paneer sandwiches + tea

EVENING
Multi-vitamins with a glass of water, and then, a tablet of vitamin C. Little later, milk with Horlicks

NIGHT
Vegetable macaroni with soya chunks thrown in + 3 rotis

NOTES
Since I had tonsillitis, felt like having comfort food, so ate Maggi and mixed dal khichdi.

Day 7 (Wednesday)

MORNING
Coconut water. Little later, vegetable sandwich + milk + five almonds

AFTERNOON
An apple. Lunch: chole + a big bowl of rice + cucumber raita Banana

EVENING
Vitamin C tablet
Four idlis with coconut chutney and then, an apple

NIGHT
Tomato curry + sprouts and mixed vegetable subzi + three rotis + cucumber raita

NOTES
Long day today. Throat much better... I change my diet regularly so added coconut water today. Dinner time rotis are without ghee. Though at lunchtime, the rotis have ghee.

How does Kavita's diet fare nutritionally?
Nutritionist and fitness trainer Samreedhi Goel evaluates Kavita's diet. She says:
"Her diet is quite balanced. It's evident that she puts a lot of thought into what she eats beyond just calories."

The parameters of a good diet:

1) It should be balanced and include foods from all 5 food groups.
2) Drink plenty of water and liquids.
3) Indulge once in a while, but don't over indulge often.
4) Include enough fruits and vegetables in the raw and cooked form.
5) Eat sufficient carbs and don't overemphasise on just proteins, as carbs have a protein sparing action; if you give enough carbs to your system, only then can protein do its job of body building and repair and maintenance for muscles and tissues.
6) Plan your meals according to your activity for the next three hours. Most people on a diet fail to do that and succumb to cravings. For example, Kavita had a banana shake on Sunday before all the preparation and guests started coming. That is a good choice as it must have kept her going for the next two hours without feeling hypoglycemic.

If you are aware ofu00a0 the Glycemic Index of the food you eat, you will find that you rarely go wrong or end up craving high calorie food. Knowing the GI of food assures that you will stick to your diet & lose/maintain your weight.

DAILY CALORIE INTAKE
Adult Indian woman: 1900 cal
Adult Indian man: 2400 cal