Jornal de Remesha, 03 ago 21

I think 8 hours sleep is fine  

absolutely fine to sleep from 1am to 9/10pm...will suggest a diet plan later today. 

sorry thats 9/10am 

i see you only have about 10/11 lbs to lose, thats great! a caloric deficit of 500 calories a day should lead to 1 lb of weight loss per week, can bump up later on if u feel the need to. for breakfast have oats with milk, boiled eggs (scrambled or fry also ok with cooking spray/few drops of olive oil), slice of bran toast, cottage cheese, some fruit....calculate calories using this app. lunch and dinner stick to daal (i usually cook a whole cup of uncooked lentils with 1 tsp olive oil as tarka), chicken breast meat...can get all kinds of recipes from internet...keep the olive oil to a tsp generally for whatever u eat, lean beef/mutton qeema or chicken qeema is great too, slice of toast/or wheat chapati (40gm approx) is good too...grilled fish is excellent...portions you will have to figure out based on your caloric intake...for snacks theres apples, air popped popcorn, protein shakes, baked/boiled potatoes, whole wheat biscuits with sugar free jam (my favourite)....etc etc 

i also have shami kebabs made from chicken breast meat and lean beef in the freezer all the time..snack on those whenever i feel like..in general just keep the oil limited and you should be fine. 

and ofcourse, snack on raw veges from time to time..cucumbers , carrots, etc very filling qnd nutritious, easy on the calories too. 

ofcourse 

Hmmm.. thankx vroh,❤️ 

keep in mind a do a conventional high protein, low fat, low to mid carb diet! if you are doing keto, atkins, meditterqnean etc...its different.