Hello and welcome back to my channel guys I am Dr. Shikha Guys I have got a lot of request I have got a lot of comments That many of you wanted diet plan of Ramadan So today on your request I have bought for you Ramadan diet plan Many of you by using my diet plan Are doing very good weight loss You all also comment and tell me I get many photographs You all send me a lot of pictures on my mail also And you tell me how amazing weight loss you have done By using my diet plan And you want That at the time of Ramadan also You want to lose weight similarly Your weight should not gain So specially for you I have worked hard and I have made this diet plan fo you So first all we will talk about The fasting Any type of fast Or any type of fasting If you are doing Then it is very good for you overall health You feel very healthy after observing the fast You feel rejuvenated You feel energetic Your body gets cleaned internally It gets detox So first of all fasting is very healthy But you have to take care about many things At the time of fasting First of all, fasting does not mean That you do overeating When it's your time to eat If you will do overeating at that time Then it is not at all good for overall health And weight loss Second thing Which you have to be careful about is That you have to complete your 8 hours sleep while fasting You have to take proper rest And the remaining day You keep yourself active Keep on walking Do normal household work Do your normal routine Keep on following all those things Ramadan fast Is of around 16-17 hours And in that you don't even have to drink water So you have to be very careful That if you will eat very salty,fried things Or things with fat Than you will feel very thirsty And then it will be very difficult To stay thirsty So that's why You don't take too much salt Things with fat or fried things in your diet In Fact we will include such things In you diet plan Which will keep you hydrated It will keep you energetic And along with that it will Give you very amazing weight loss So in ramadan diet plan also You have to remember all that things That I always tell you You have to definitely take 8 hours of sleep You have to check your weight daily So that whatever you are eating in the whole day Next day when you check the weight then you should Come to know That what was the thing Due to which you have gained weight When it's your time to eat Then at that time drink a lot of water Because your fast Is of 16-17 hours In which you don't have to drink even water So you should not have dehydration You keep yourself well hydrated You should definitely include salad in your diet Whenever you eat Then you should include salad Because when you will drink less water Then there are chances that you will have constipation So we will definitely include salad and fruit in our diet So we will talk about ramadan diet plan Our diet plan will be very nutritious It will keep us well hydrated for the whole day It will keep us energetic Still it will give us amazing weight loss First of all we will talk about Sehri Between 4-5 in the morning First of all you have to take your morning drink And our morning will be such that It will keep us well hydrated whole day Because around 16-17 hours We don't have to drink water So our morning drink will be basil seed lemon water How we have to make it Come into my kitchen I will show you To make basil seed lemon water First of all we will add 1 spoon Basil seeds or sabja seeds in a glass These are basil seeds I will put it into the glass And we will soak it into the water So over here I will fill the glass with water We will fill the whole glass Now we will keep it for 10 minutes Around 10 minutes are over And our basil seeds have swollen very well They have soaked all the water You can see they are completely swollen Now I will squeeze half lemon into it I am adding this half lemon That's it Now we will mix it Our basil seed lemon water is ready Early morning when you drink basil seed lemon water Then the basil seeds in this Because they soak all the water It will go into your body And it will keep you hydrated the whole day And the lemon which we have added into this When you consume it in the morning Then it will detox your body So this is the best summer drink You should definitely try this So this was our basil seed lemon water morning drink You should definitely include this in your diet Do not skip at all Because the basil seed Means sabja seed When we add them into the water Then they absorb the water completely In to themselves And they get swollen So if you have this in the morning as morning drink Then it will keep you well hydrated for the whole day And it will not let you be dehydrated So you should definitely have this in your morning drink Many of my clients Who live out of India Basil seeds means sabja seeds Are not available in their country So wherever you live Over there also if basil seeds are not available Then instead of that you can also use chia seeds So you make this same drink with chia seeds But chia seeds take some time to be swollen up So we have to soak them for around 4-5 hours Where as basil seeds which means sabja seeds Gets swollen very well in around 10 minutes So you take care about this thing After that you have to take 1 banana And 5 badam which means almonds If you don't want to take almonds Then you can take 2 walnuts Which means akhrot Or you can take 5 kismis Which means raisins But you have take any 1 from these 3 With 1 banana After that we will talk about our breakfast Which will play a very important role In your fast You keep it is a very heavy meal Because in the morning when you will be Full very well Then you will not feel very hungry the whole day And this will keep you energetic whole day It won't let your energy drop So in breakfast I have bought for you 7 options Because you have to do fasting for whole month So you should have many options Which you can change and eat And you do not get bored at all And these all are very tasty So the first option which I am giving you Is chicken pulao How we have to make it Come into my kitchen I will show you First of all I am taking over here half cup brown rice I am adding water in this And will soak it in the water for 15-20 minutes Now I have taken a pan in which I am adding desi ghee I am adding some jeera which means cumin seeds I am adding bay leaf which means tej patta I am adding cinnamon which means dal chini I adding star anise Which means phool chakri I am adding cloves Which means laung I am adding elaichi which means cardamom Black peppercorns which means kali mirch I will saute them a bit We will cook this on a very slow flame So that they don't get burnt I am taking onions over here And I have cutted them in rings We will saute this also a bit When they will be light brown I am adding ginger garlic paste over here Little bit of dhaniya(coriander) powder Some garam masala Some salt Black pepper powder We will mix this properly Over here I have taken boneless chicken breast Around 50 grams And I have cutted into thin slices After washing it We will mix them and saute Around 5-10 minutes we will cook it on medium flame Now our chicken is cooked Now we will add rice into this Our rice have soaked properly We will mix everything properly Now I am taking water We had taken half cup rice So I will take 1 cup water We will mix everything properly And we will cover it with the lid and let it cook For around 15-20 minutes I will take to get cooked And our rice will be cooked Now 15-20 minutes are over We will remove the lid Absolutely fabulous It's fragrance is very amazing And our pulao is ready To serve I am serving this in a plate So guys this was our chicken pulao They are very tasty and delicious You can have 1 full bowl In your breakfast We have used brown rice in this Which are high in fiber It will keep you full for a longer time It will not let you feel hungry very soon It will keep you satiated And it digests slowly in your body It produces glucose slowly in your body It produces energy Due to which You will be energetic for the whole day And in this we have used chicken breast Which is a lean protein Which does not give you weight gain at all And it will keep you full for very long period of time It will keep you satiated And it will also fulfill your protein requirement If you don't want to take brown rice Then you can take chicken sandwich There is a recipe of chicken sandwich on my channel It is very tasty Trust me You can have it You can use 2-4 multigrain bread slices in this And you can very easily take it in your breakfast If you don't want to take this Then you can take There is a recipe of egg sandwich on my channel You can go and watch this You can take this Or you can have 7 sandwiches Recipe is there on my channel From this you can take any sandwich which you like You can change it and have it your breakfast Or you can take oats paratha On my channel there is oats paratha recipe You can use this It is very tasty and delicious Oats is also an amazing source of protein And it keeps you full a very long period of time Because it is also a complex carb And it digests slowly in your body It produces glucose slowly And it gives you energy for quite long period of time And it keeps you full If you don't want to take oats paratha Then there is this 10 oats recipe on my channel You can have any oats recipe from this Whichever you like You can use it your breakfast If you don't want to take this then You can have any 1 paratha From this 7 paratha recipe of mine You can take any 1 paratha You can easily have 1-2 paratha With that you can have 1 bowl vegetable And with all the options that I have given you You should eat one small bowl of curd You should definitely eat curd It is very good probiotic And in fast when you are hungry for a long time Then at that time A lot of acid is produced in your body at that time So some people also start having the problem of acidity So it will cure that acidity And it will manage it So you should include 1 bowl curd in your breakfast And along with that you should include 1 plate salad 1 quarter plate salad Or 1 bowl salad You should definitely add in your meal Because the water consumption in whole day Is very less So due to that you Might have constipation That's why You should definitely include salad In your breakfast After that we will talk about Iftar Around 7 o'clock when you open your fast At that time you will open your fast With 1-2 dates You will have 1-2 dates Along with that you will have coconut water If coconut water is not easily available Then you can have basil seed lemon water Which I had given you in morning drink Because it will keep you well hydrated But if coconut water is available Then you can have that also Because it very rich in mineral And whatever electrolytes are lost in whole day It replenishes that So either you will have coconut water Or you will have basil seed lemon water Full 1 glass After that You should not have a heavy meal Because when you are hungry for the whole day If you will have a heavy meal suddenly Then you will feel bloated You will feel low in energy First of all we will have 1 full fruit bowl Whichever fruit you like You can have that fruit You will have 1 full bowl If you don't want to take fruit bowl Then you will have chicken soup There is a recipe of this chicken soup on my channel You can go and watch this You take chicken soup Or you can have fruit bowl After that we will talk about our dinner Which will be between 8:30-9 Do not have your dinner very late Otherwise it is difficult to digest And it will also give you weight gain Our dinner also will be quite heavy But we will have less content of carbs in it And we will have more content of protein Which will give you superb weight loss In dinner also I have bought 7 options for you Which help you the whole month And you can change it and have it You will not at all be bored First option which I am giving you for dinner That is our grilled chicken How you have to make it Come into my kitchen I will tell you To make grilled chicken I have taken chicken breast fillet Boneless I have washed this properly It is around 150 grams Now we will marinate this First of all I am adding some salt in this Red chilli powder This is garlic powder If you don't have then you can also add garlic in this This is peri peri powder I am adding some ginger garlic paste Little bit of lemon juice Now we will rub all those things properly on the chicken We will coat it And we will leave it to marinate For around 15 minutes to half an hour Now I have taken a pan over here Our flame is high And I will apply some oil on the pan And our chicken is marinated If you don't have grill pan Then you can cook it on normal pan Very easily Now I have spreaded all the chicken pieces And I will also put the marinate on it Over here the gas flame is full And we have cooked from one side for 1 minute Only for 1 minute And we will turn this On another side Now we will keep the gas flame low to medium And we will cover the pan with a lid And we will let the chicken get cooked For near about 8-10 minutes On absolutely low to medium flame In between we can check this That the chicken is burning or not Now around 10 minutes are over We will check Chicken is cooked very well from other side also Now I am turning this And we will cook it from other side for 1-2 minutes Now we will see See it is cooked very well From other side also Our chicken is ready to serve Now we will serve it This is very amazing and yummy chicken You should definitely try this I am cutting this into pieces You can have this around 150 grams Now I will saute some veggies also I have taken the same pan I have added some oil And over here I am taking capsicum And some onions We will saute them a bit On the pan Whenever you are eating chicken Along with that include some veggies also So this is an amazing complete meal Our veggies are sauteed We will serve them also This is protein rich If you are non-vegetarian then It is amazing meal option for you You should definitely try this So guys this was our grilled chicken recipe It is very tasty and delicious It will keep you full up to very long time It will keep you satiated And you will not feel hungry for long time After eating this It is very tasty You should definitely try this You have to be very careful about one thing That when you are making grilled chicken Then you should always chicken breast only And you should use around 100-150 grams only You should not eat a lot of quantity Or you should not use leg piece or thigh piece Because it is high in fat So the chicken breast is Lean protein If you will use it then It will not give you weight gain It will give you superb weight loss If you don't want to eat this then You can make grilled fish with the same recipe You can eat that also In your dinner Or you can eat chicken tikka It is very tasty There is the recipe on my channel You can use it It is very delicious In that also you take care that You use chicken breast only You can use around 100-150 grams chicken breast And you have to cook it with very less oil You don't have to make it very oily Spices also should be minimal Use less salt You can use this If you don't want to eat this then You can make fish with same recipe You can make fish tikka Use the same recipe And you can make fish tikka If you don't want to take this also Then you can have this 3 egg, recipe is on my channel This is also high in protein You can use this in your dinner There are 3 types of recipe You can change it and use it In your dinner If you don't want to take this then You can have chicken sandwich If you are very hungry Then you can have chicken sandwich with 2 bread slices The recipe is on my channel You can have it Or you can have multi-grain roti You can go and see the recipe on my channel This will also keep you full for a longer time So if your a little more hungry Then you can have sandwich or roti But if you are not much hungry Then I will advise you To include just protein in your dinner Like chicken Or fish or egg whites You use it But if you are hungry Then you can have sandwich or multigrain roti You can have full bowl of vegetables with it And be very careful That in dinner also you have to Definitely include salad So either a quarter plate or a bowl salad You should definitely use in your diet It will not let constipation happen And it is fiber rich It cleans your system Time to time After that we will talk about Night drink In night drink I am giving you half cup milk You should definitely include this in your diet It will keep you energetic for a long time It will keep you full And it will not let weakness come at all You can either use plain milk Or you can watch this turmeric milk recipe on my channel You can use this also You take this half cup But you will not add sugar in it And the milk should me low fat or skim milk So this is your night drink Along with that you have to be very careful That whenever you will eating Along with that you have to drink water Because if you will not drink water then You can be dehydrated So you should keep the water content also very good And after that You sleep on time Because it is very important to complete your sleep It is very necessary for you to take proper rest And you should definitely complete 8 hours sleep With this diet plan So guys I hope This diet plan is very helpful for you all It will give you amazing weight loss And it will keep you well hydrated for the whole day It will keep you energetic So you should definitely follow this And tell me That which type of results you have got from this If you liked my today's video If you found this helpful Then definitely give it a thumbs up Do like it Share it with your friends and family Which will help them also Who are observing fast It will be easy for them To observe fast And along with that they will be able to lose their weight And they will give you a lot of blessings If you are on instagram Then definitely follow me over there This is my instagram id If still you have not subscribed my channel Then quickly subscribe What are you waiting for Because I keep on bringing such amazing diet plan for you And I keep on bringing amazing recipes Which gives you superb weight loss So I will meet you in my next video Till then stay tuned to my channel Guys, bye for now
