Diet for glowing skin

(Diet for glowing skin )

Dr sudip sarkar MBBS MD pgt

Morning 6:00am

Liver detox: detoxifying your gut+ liver

1.luke warm water 50ml

+

Honey 1/2tsp +moringa powder 1/2tsp+ lemon 1/2

Or

Luke warm water + triphala powder 1/2 tsp+ honey 1tsp+

Or

Luke warm water + wheat grass + honey

---

7:00am:

Take some almonds or walnuts or date 3-4 piece max ( increase your blood supply

instant source of energy, maintain your omega3 level)

Take 2-3 piece of rasins+

Avocado/ apricot

---

8:30am

Breakfast ::

1. Bread/ roti (2-3pc) + peanut butter ( eg: muscle blaze peanut butter )

OR

2. Vegetable salads ( boil brocoli, beans, letus, ) + milk/ meusili

OR

3. Bread + omlet 2eggs with two egg white

(Alwys take one glass of fresh fruit juice in breakfast like pomegranate

/lemon/orange... helped to fulfill out vit-C, vitE, COq levels...)

Multivitamin supplements (A to z gold/ becadexamin)

Probitics supplements

---

11:00am:

1 or 2 banana +/- 2 piece of african date

Rose tea

or

protein slim shake ( fityfy/ proteinex)

---

2:00pm... lunch time

1.Rice (brown rice if possible ) - 1/2 bowl/ suji / bread/ chapati

+

Green salad ( cucumber, tomatoes, beet, letus etc) helps to keep glycemic index low

of other foods

+

Vegetables ( green leafy like meethi, beto, spinach, etc)

+

Fish/chicken / mutton/ mushroom (1-2pc of 30gm each)

+/-

Curd

---

7:00pm..

Green coffee / green matcha tea/ green tea /with 1/2 cup of warm water+

Pumkin seeds/ sunflower seeds/ black berry/

Omega 3 supplement after exercise ( flax seed omega for vegetarians, fish oil omega for non- vegetarians)

Whey protein if you do some kind of exercise

---

8:00 -9:00 pm Dinner :

It should be more protein rich.... high glycemic foods must be avoided....

1. Plain Oats / quiker oats plus one bowl ( don't go for any masala oats ) + chicken / fish 100gm with curd/ yogurt. You can add some flax seeds powder

OR

2. 150 gm sweet potato (rich in iron, helps to regulate melatonin

hormone > better sleep)

Or

3. Protein soup with soyabean / makhna/ corn

cooked in olive oil/ readymade protein soup ( fityfy

soup ).

OR

4. Buttermilk+ sattu

Or

5. Quinoa 30-40gm

Take one glass of good red wine ( containing resveratal) weekly

Use coconut sugar instead of readymade sugar in diet..

Thank you