THE 90 DAYS
The 90 days nobody else offers.
Prepared for Shakti, 24
Target 2,100 kcal · 150 g protein
Phase I · 21 Jul – 12 Oct
FOOD · PHASE I
WHY THIS PLANLDL 108 mg/dLWorth watching →Swap ghee-fried to dry-roasted snacks
HbA1c 5.9 %Worth watching →Sabzi pehle, roti baad — order matters
Vitamin D 14 ng/mLNeeds attention →Sun + supplement — food alone won't fix
THE PLATE RULE½VEGETABLESsabzi · salad · greens
¼PROTEIN + CURDdal · eggs · chicken
¼ROTI / GRAINroti · rice · millet
Same plate. Different proportions.
TWO RULES, EVERY MEAL1 · EAT IN THIS ORDER
Sabzi and dal first, half done Roti or rice only after that Why: this order alone flattens the post-meal sugar spike.
2 · PROTEIN ANCHOR — PICK ONE
Dal, 2 katoriPaneer, 80 gDahi, 1 big katori
Why: 150 g/day protein holds muscle while weight drops.
SWAP YOUR LEAKSNot a diet — six trades. Top goes out, bottom comes in.
Sweet chai ×3, 2 tsp sugar↓Chai ×2, half tsp each−180 kcal/day; your biggest sugar leak
White rice, 2 katori↓1 katori rice + 1 katori extra dalSame plate, +9 g protein, slower glucose
Ghee-fried namkeen, evening↓Roasted chana, 1 katoriSaturated fat drives LDL — this cuts it
Maida paratha, 2↓Atta phulka, 2 (no ghee smear)Fibre up, ~110 kcal down per meal
Fruit juice with breakfast↓Whole fruit, 1 (seasonal)Juice is sugar minus fibre
Papad + achar, both meals↓One, not both — alternate daysQuiet sodium — supports BP without drama
PORTION KEY — YOUR HAND IS THE MEASURE
Katori≈150 ml
Palm≈80 g paneer
Fist≈1 katori rice
Thumb≈1 tsp ghee/oil
SWAP ANYTHING, KEEP THE PLAN1. Swap within the same card.
2. Match the portion.
3. When unsure, weigh raw.
PROTEIN
Dal · 2 katoriPaneer · 100 gDahi · 1 big katoriChole · 1 katoriMoong sprouts · 1 katoriSoya chunks · 30 g dry
Any item here swaps for any other in this card.
CARBS
2 rotiRice · 1 katoriPoha · 1.5 katoriUpma · 1 katoriJowar roti · 2Idli · 3
Any item here swaps for any other in this card.
FATS
10 almonds2 walnutsGhee · 1 tspOil · 1 tspPeanuts · 1 tbspCoconut · 2 tbsp fresh
Any item here swaps for any other in this card.
FRUITS
Apple · 1 mediumBanana · 1 smallPapaya · 1 katoriGuava · 1Orange · 1Anaar · ½ katoriMelon · 1 katoriGrapes · 15
Any item here swaps for any other in this card.
Vegetables are unlimited — add them to any meal.
FROM YOUR PLAN
Tuesday lunch: Rajma · 1 katori↓Chole · 1 katoriSame protein card, same portion — plan stays on target. REAL LIFEEATING OUT · 2–3 TIMES A WEEK IS YOUR REALITY
Order dal or tandoori first Roti over naan, dry over gravy Share the dessert, don't skip it Buffets — one plate, no refills
Skip sugary drinks with the meal
“Diet thali” upsells — plain thali is fine
WHEN THE 5 PM CRAVING HITS
Chai + roasted chana beats biscuit-with-chai — protein kills the craving, biscuits feed it. Fruit on the counter, namkeen off it.
One weekly add, not a ban: Sunday mithai stays — one piece, after lunch, seated. Plans that allow survive; plans that forbid collapse.
MOVEMENT RISKWatch
Strength is missing; walking is close. This phase builds both — gently.
WHY THIS PLANhs-CRP 3.2 mg/LNeeds attention →Move daily, keep intensity conversational
HbA1c 5.9 %Worth watching →Strength 2–3×/week moves this most
LDL 108 mg/dLWorth watching →Brisk off-day walks burn it down
YOUR WEEKWhy this rhythm? Strength twice-plus a week is the smallest dose that moves HbA1c and holds muscle at 24. Off-day walks keep hs-CRP trending down.
DAILY STEPSNow: ~3,800 steps a day. Build, don't jump.
Why: each +1,000 daily steps nudges LDL and blood pressure down.
HOW HARD? THE TALK TEST
Can singtoo easy — push a little
Can talkyour zone — stay here
Can't talktoo hard — ease off
DAY A · FULL BODYMON & FRI
Warm-up 5 min→Work 22 min→Cool 3 min
Chair squat3 sets8–10 repsrest 60 s
Knees track over toes
Incline push-up3 sets8–12 repsrest 60 s
Body straight like a plank
Glute bridge3 sets12 repsrest 45 s
Squeeze at the top, lower slow
Suitcase carry (filled tote)3 sets30 s/siderest 45 s
Shoulders level, walk tall
Dead bug2 sets10/siderest 30 s
Lower back stays on the floor
DAY B · FULL BODYWED
Sit-to-stand, 3-sec down3 sets10 repsrest 60 s
Control the way down
Towel row (door frame)3 sets10–12 repsrest 60 s
Pull shoulder blades together
Good-morning reach3 sets12 repsrest 45 s
Hips back, spine long
Step-up (bottom stair)3 sets8/siderest 60 s
Push through the front heel
Side plank, knees down2 sets20 s/siderest 30 s
Hips stacked, keep breathing
SAFETY, NON-NEGOTIABLEZero-energy day? Do just 2 minutes — one round of chair squats. The habit survives, aur wapas aana easy rehta hai.
Chest pain, dizziness — stop now Knee pain? Skip step-ups that day hs-CRP 3.2 mg/LNeeds attention This marker is why every session stays conversational. Max-effort work can wait until Phase II.
Day zero: Monday, 21 July — naya hafta, clean slate.
WHY THIS PLANHbA1c 5.9 %Worth watching →Post-dinner walk blunts the sugar spike
hs-CRP 3.2 mg/LNeeds attention →Lights off by 11 lowers inflammation
THE ONE HABIT · WEEKS 1–4WHEN
After dinner ≈ 9:15 PM
Shoes by the door · phone stays home.
SHOWS UP IN 2–4 WEEKSWhy: moves HbA1c, LDL, hs-CRP — the whole Watch list.
THE 12 WEEKS
WEEKS 1–4
Keystone only
The walk, nothing else. Boring is the point.
WEEKS 5–8
Add supporters
Water, sleep, weigh-in — one at a time.
You will miss a day around here. Missing one day changes nothing. Never miss twice.
WEEKS 9–12
Hold steady
Twelve weeks makes it yours.
SCREENSHOT THISKeep it in your gallery — tick right after doing, not at bedtime from memory.
THIS WEEKApoorv · swastya.ai
MTWTFSS
Post-dinner walk
Water on waking
Lights off by 11
Morning weigh-in
Ya print it, if you're old school.
Only after the walk feels automatic. One at a time is fine. Har habit ek existing anchor pe.
WAKE
1 full glass of water
Bottle filled at night, bedside.
SHOWS UP IN 1 WEEKStep on the scale, tick the tracker
After brushing. Scale stays visible.
SHOWS UP IN 4 WEEKSSLEEP
Phone on charger, outside bedroom
10:30 PM alarm. The charger lives in the hall now.
SHOWS UP IN 2 WEEKSWho's with you
Can I eat rice at night?
Yes — 1 katori, dal first. Here's why order matters…
“Week 3 — how's the morning walk going?”
Teresa checks in a few times a week. Reply STOP anytime.
See a sample care planThis plan is information, not medical diagnosis. Speak with your doctor before acting on any findings.