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HFEN's Challenge Programme 90 Days ‐ STRICT RULES TO FOLLOW

You MUST fill the daily log sheet before 11 PM every day. If you miss to fill the daily log then you will be given 2 WARNINGS and if you still fail to update the daily log, I'm sorry that challenger will be removed
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from the programme

2 You MUST take the measurements and update the ‘Personal Measurement Sheet’ on the mentioned date.
date (Sure,
(Sure motivators will remind you)

3 Everyday all the challengers must take a picture of their food (all sessions) and share it on whats app group without fail.

4 Everyday after 10 PM What's app group MUST not be active (it's your bed time) and active from 4 AM

FOOD ‐ Do's & Don'ts
1 Men allowance calories per day 1750-1900

2 Women allowance calories per day 1200-1400

Everyone MUST have the morning drink without fail unless you have any medical reason which has already been informed to us
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(Morning Drink @ empty stomach having Glass of warm water (200ml) + few drops of lime/lemon + 1 small teaspoon of honey + pinch of Cinnamon powder)

9 Everyone MUST drink at least 2 to 3 cups of green tea every day unless you have any medical reason which has already been informed to us

10 Everyday MUST have 1 Apple, 1 Orange, 1 dates, 1 apricot and any berries - especially blue berry (optional) without fail unless you have any medical reason which has already been informed to us

11 Everyday MUST have 1 fresh Carrot & 1 fresh tomato without fail unless you have any medical reason which has already been informed to us

12 Everyday MUST have 1 Almond nut & 1 Walnut without fail unless you have any medical reason which has already been informed to us

13 MUST drink 2-2.5 Litres Water daily without fail (will not include any other liquids example, coffee, tea,etc)

14 MUST drink 1 glass of skimmed or semi skimmed milk (NO whole milk) everyday

15 Eat with smaller plates, bowls and small spoons or chopsticks.

16 Eat very slowly. Chew every spoon of food at least 20 - 25 times

17 Turn off the TV. Eating in front of the TV can mean you eat more without noticing or enjoying your food

18 Daily 2 to 3 portion of any healthy vegetables

19 Daily - Any sort of beans/Lentils for ONLY 3-5 days in a week

20 Daily - 1 egg (Vegetarians please ignore)

21 Weekly 3 times any healthy fish (NOT fried) - Vegetarians please ignore

22 Weekly 2-3 times a small portion any of healthy poultry meat skin removed (NOT fried) - Vegetarians please ignore

23 Daily Salad/Spinach for 3 - 5 days in a week

24 Weigh your food. Use kitchen scales to weigh your ingredients before you cook. This will help you stick to the suggested amount

25 You need to keep an eye on your portions to help you meet the calorie target for your day’s meals.

26 STRICTLY - NO OIL, NO coconut, NO butter, NO cheese, NO Chocolates, NO ICE Creams, NO Deserts, NO Indian Sweets

27 Avoid white Rice & pasta and go for brown rice & brown spaghetti

28 Avoid fried foods

29 Avoid Parathas and go for chukka Wheat Roti

30 Avoid high saturated oils like Ghee, coconut oil etc and go for Olive oil

31 STICTLY NO Beer | Alcohol or Wine NOT more than 1 unit per week

32 Avoid eating Red Meats - Beef, Pork, lamb or Mutton unless it's advised with the cahllenges

33 Avoid eating poultries with skin

General DO's and Don'ts
1 SHOULD NOT hit the bed immediately after having the dinner or any session food

2 SHOULD NOT sleep during afternoon unless you are sick

3 Never miss a break fast

4 Never have heavy dinner. Try to have not more than 250 - 300 calories FOR dinner

5 MUST have at least 7 to 8 hrs sleep a day

6 SHOULD NOT sleep more than 8 Hours unless you are really sick

7 Try to have 2 times shower a day (Morning & evening)

8 Brush your teeth twice a day for at least 2 minutes and also, never brush immediately after having food.

9 Clean your tongue after you brush your teeth

10 Try to have bath at least once a week (if possible)

11 Try to apply castor oil for your whole body once a week, massage it and have a good shower or bath