Must Have Foods In Your Diet

Must Have Foods In Your Diet

1 . Consider water
Hydrate your body. Drink at least 10 to 12 glasses of water every day. Start your morning with a glass of lukewarm water.

2 . Eat timely meals
Eat at regular intervals. Have five meals a day in which three can be main meals and two can be mid meals.

3 . Breakfast is a must
Breakfast is a must because it provides 25 per cent of the total energy and nutrients required by the body.

4 . Quality call
Good quality of food is a must. Remember the quality of food you eat determines your efficiency in your work. Avoid refined foods like white rice, maida-based products like bread, pasta etc.

5 . Go green
Make sure to include green, orange, and yellow fruits and vegetables — such as broccoli, carrots, cantaloupe, berries and citrus fruits. These fruits are rich in vitamin C and vitamin A, which may help protect against various types of cancer and other diseases.

6 . Say yes to herbal tea
Include herbal teas. Having two cups of green tea can do wonders for the skin and also increase the efficiency of our immune system.

7 . Opt for healthy fat
Enjoy healthy fats. Include omega 3 fatty acids and unsaturated fat rich foods like olive oil, flax seeds, sesame seeds, soyabean, walnuts, seafood such as tuna and salmon to increase your immunity.

8 . Fibre is important
Have fibre rich foods like oats, barley, ragi, bajra, whole wheat grains, different variety of fruits and vegetables in your diet.

9. Protein perfect
Having protein is essential. Vegetable sources of protein are beans, nuts, pulses and whole grains. These are good choices as they offer fibre, vitamins and minerals. The best animal protein choices are fish and poultry.

10. Calcium
Include adequate amount of calcium in your diet by having milk and milk products, soybeans, shrimp, ragi, sesame seeds, and leafy vegetables.

Adapted from infotainment


Lose 5 kgs in 7 days : day 1

Today is Wednesday October 29th 2014. My first day was technically Monday. It was a disaster. I had my brown bread (excuse) thinking it is brown and healthy. Had fruits for the better part of the day, landed at my favorite meatballs and smokies guy.. And then capped it with a drink, ok two. Disaster right?

I realized that planning was vital. So I bought all my fruits on Monday to be prepared because honestly only fruits I have at home are bananas and lemons. Apples hardly stay because my son loves them a lot.


So that was how my diet looked yesterday. The recommendation was lots of watermelon or cantaloupe. I only found melon and had it for breakfast. And I did 50 squats… (That was the target) I only got to 43.. My thighs and booty have stories of aches for you today.


The first discovery was that watermelons are so filling. Like I didn’t feel hungry all through lunchtime. I do have salt craving though, so I was tempted a lot to bite off something salty like fries or sausage or (you know it) smokies. So watermelon keeps you filled and less thirsty .

On urges, every time I had one I just took a glass of water. I’m not sure I can trace how many I took but I bet a minimum of 9. I only had two apples during the day. However at 4 ish I felt a bit bored. Yes I was full, but I hadn’t had my religious cup of tea. I flipped on the diet and saw that coffee was allowed and you could take it as much as possible if it was black. Life.

Now I don’t like coffee, but I had one cup sweetened with honey. I tell you, I was so full. I didn’t think about food for the rest of the day, I bit a a small piece of melon at night but that was it. I took lemon water from 7 pm.

I woke up this morning feeling refreshed and hopeful that day 2 will be a great success as well.

Are you on a diet? Why so and what is it like?


Diet one: lose 5 kgs in 7 days

Hello. 😀

So by now you know if you’re working on losing weight there are several diets out there. I stumbled on this one a few years back on a fiends laptop. He was struggling with weight issues.. You know that 24 year old who went from skinny to looking like he has hit 40 in 3 months type of body? So I took it, it was an interesting read and sure looked like fun to try out. I am on day two today.
I started with it and here you go:

lose 5 Kgs in 7 days

During the seven days you must drink 10 glasses of water each day.
Day 1
All fruits except Bananas. Your first day will consist of all fruits you want. It is suggested you consume lots of water melon and cantaloupe.
Day 2
All vegetables. You are encouraged to eat until you are stuffed with all the new and cooked vegetables of your choice. There is no limit on the account or type. Avoid oil and coconut while cooking vegetables. Have large boiled potato for breakfast.
Day 3
Any mixture of fruits and vegetables of your choice. Any amount, any quantity. No bananas yet and potatoes today.
Day 4
Bananas and milk. Today you will eat as many as 8 bananas and drink 3 glasses of milk. You can also have one bowl of vegetables soup.
Day 5
Today is a feast day. You will eat 1 cup of rice. You also have to eat 6 whole tomatoes and drink 12 glasses of water today to cleanse your system of the excess uric acid you will be producing.
Day 6
Today is another all vegetables day. You must eat 1 cup of rice today and eat all the vegetables you want cooked and uncooked to your heart’s content.
Day 7
Today your food intake will consist of 1 cup of rice, fruit juice and all the vegetables you care to consume. Tomorrow morning you will be five to eight kgs lighter than 1 week ago. If you desire further weight loss, repeat the program again. Repeat the program as often as you like. However, it is suggested that you rest for 3 days before every repetition.

Additional Comments
The most important element of the program is the 10 tall glasses of water a day. You can also flavor the water with some lemon to make the drink easier. While on the program, take only black coffee and never more calorific content. No fruit juices before day seven.
Here is what happens to your body during the 7 day period.
Day 1: You are preparing your system for the upcoming program. Your only source of nutrition is fresh fruits. Fruits are nature’s perfect food. They provide everything you can possibly want to sustain life except total balance and variety.
Day 2: Starts with a fix complex carbohydrates in the form of a boiled potato. This is taken in the form of a boiled potato and taken in the morning to provide energy and balance. The rest of the day too consists of vegetables which are virtually calories free and provide essential nutrients and fibre.
Day 3: Eliminates the potato because you get your carbohydrates from fruits. Your system is now prepared to start burning excess pounds. You will have cravings, which should start to diminish by day four.
Day 4: Bananas and milk. You are in for a surprise. You probably will not be able to eat all the bananas allowed. But there are there for the potassium you have lost and the sodium you , may have missed during the last three days. You will notice a definite loss of desire for sweets and you will be surprised at how easy this day will go.
Day 5: Rice and tomatoes. The rice is for the carbohydrates and the tomatoes are for the digestion and the fibre. Drinking a lot of water purifies your system. You should notice colourless urine today. If you do not feel like having one cup of rice, you will eat less. But you may eat six tomatoes.
Day 6: It is similar to day 5. Vitamins and fibre from the vegetables and carbohydrates from the rice. By now your system is in a total weight loss inclination. There should be a noticeable difference in the way you look today compared to day 1.
Day 7: Celebrate with a glass of champagne or white wine.

More than 1 cup of coffee with milk is especially forbidden. Milk and oil add empty calories to your diet. Avid coffee lovers can console themselves with black coffee. However, after the 1st week it will set your digestion and set your stomach.

The Key thing to remember is that if you are hungry, then you are not following the diet correctly. Almost all people give up on the diet when they are hungry because of dieting. The secret of this program is that you should never be hungry. You may be bored of eating vegetables all day, but you should not be hungry.

I dare to

Put my pictures online.

Slowly and surely. My tummy is my best part of my body but not so much right now. So we have decided to work on our relationship lol. Overall I look okay, balanced with booty and all but first things first.

I promise to blog every Monday. And post my weight and progress pictures.




Well.. See my struggle.

Let’s get F I T !!

Starvation mode

I feel heavy.

My work has been super demanding. (Excuse).

I haven’t written in a while because I didn’t want to. I have been battling so much. The fact that I am a career woman … Do I wanna expose my body out there?

Africa is still largely conservative. So if my clients see my skin.. (Excuses). My inner voice is at work aye.

So.. I am at 83 kgs. I don’t look like it. I am 5″8, so I look quite balanced. The problem is I feel so heavy. My clothes don’t fit. I don’t want new clothes, I love my clothes. At my all time skinny when I was 19 I was 69 kgs. I can assume I have heavy bones.

So back to the title, because of my demanding work I hardly eat and when I do it’s fast food. So the weight gain is visible. Africans love weight on a person, they’re like “you’re perfect darling. I’m here like 😒😒😒.

So today is the first day.

No more procrastination.


Keeping track of week one

I failed me. I did.

But isn’t she sexy?? She has the body that I want.


Her name is Suelyn Medeiros. I saw her on my IG timeline.

I had sworn to start my workout but excuses. It’s like my eyes were working out for me. I saw this butt workout exercises. Some squats here and there.. And I kept making excuses. All week.

The thing is, I have always worked out. I have always been consistent. But now I am not. See excuses.

Resolutions: 20 squats after I pee. This is good enough for now. Join me.



I think

I hate my tummy. It used to be flat and now my son is asking me whether we are getting a 2 nd born. Yea.

I hate my thighs. I went to Mombasa and I knew i had gained weight. They were rubbing against each other and in that heat I thought I was bleeding.

Technically, Im not fat. And people tell me to stop saying that. Like ‘your body is fine’. But its my body and I have to live with it everyday.

My pants dont fit. No pants have to buy new ones. I can either buy new ones or drop weight. I will drop weight. I love a challenge.

I hope I can find people to share my journey with.