⚠️ Rules — All 30 Days
✗Zero sugar · Zero maida · Zero fried food · Zero cold drinks
✗No banana · No curd · No cold food or drinks (tonsillitis risk)
✗No tea/coffee within 1 hour of meals — blocks iron absorption
✗Never skip breakfast — your anchor meal, non-negotiable
✗Post-workout protein within 30 minutes every single time
✗15–20 min sunlight daily — critical for Vitamin D deficiency
✗Weigh only once per week — Monday morning fasted
✗Basa always grilled or pan-cooked — never fried
📈 Monthly Milestones
Week 1 endRoutine set. Basa and chicken feel normal. No cravings panic.
Week 2 endEnergy noticeably up. 1–2 kg down. Cheat meal enjoyed guilt-free.
Week 3 endLess bloated, stronger workouts, iron improving, D3 absorbing.
Week 4 end3–5 kg down. Retest HbA1c + HsCRP + iron in 6 weeks.