Jinglo diet plan

Smile Welcome Vinu to Jingluo Health Club

Wish You Good Health and A Healthy Lifespan

By the data provided by you.

D.O.B –23- 02-1987 87

Age: 32 years
Height: 160Cms
Weight: 73Kgs
BMI: 25.6 Obese Class - Overweight
Normal Weight – 71.4 Kgs Weight to be reduced – 1.6 Kgs

According to the data provided your Blood Group is B+ve

BLOOD GROUP B

B+ve have higher than normal levels of Cortisol (hormone released during stress), which can
lead to autoimmune diseases, obesity, diabetes and inflammatory diseases.

Must avoid: Shell fish like crabs and prawns. Beefshould be avoided. Alcohol consumption is
harmful.

How to achieve the goal of losing body fat in PCOS / PCOD ?

● Take proper medical assistance

● Follow a healthy Jinglo diet plan
● Involve into regular exercise

Foods to Avoid
Processed foods / Caffeine/ Alcohol/ Red Meat /Dairy / High Fat Foods /Sugary Foods

Foods to Eat
Omega- 3 foods : omega 3 containing foods in your regular diet such as- leafy greens, walnuts,
chia seeds, olive oil, flaxseeds, and salmon.
Whole fruits:
Whole fruits are loaded with minerals, nutrients, vitamins, and fiber.
Iron-rich foods:
It is important to replace the lost iron in the body as endometriosis can lead to heavy bleeding.
Both heme and non- heme iron that includes foods such as- green leafy vegetables, dried
apricots, fish, beetroot and eggs should form a part of the endometriosis diet.

Fiber-rich foods:
Fibrous foods like nuts, legumes, vegetables, seeds and whole grains- oats, rice, buckwheat,
millet, corn, and rye can help in keeping your digestive system healthy and flush out the excess
estrogens in your body.
B- Vitamin:
In order to manage the constant breakdown of estrogen, which circulates in your body the green
leafy vegetables can play an important role in the proper functioning of the immune system. The
best ones include cruciferous vegetables like cauliflower, radish, broccoli, cabbage, horseradish,
sprouts, turnips, and kale.
Getting good quality sleep:
Good quality sleep can help result in muscle regain, detoxification process, hormonal balance,
and lower pain and inflammation. So aim at getting a good 7 to 8 hours of peaceful sleep. Avoid
caffeine and alcohol before bedtime. You can also try some deep breathing techniques in order to
relax your mind and body.

Regular exercise:

Exercise along with following the above mentioned Jinglo diet plan for pcod. Our main aim is to
reduce body fat rather than just body weight. Researchers claim that women with PCOS who did
3 hours of aerobic exercise per week for 12 weeks had improved insulin sensitivity, cholesterol
and visceral fat even is the weight loss was not prominent.

Cardio workout:

Cardio workout acts on the body as whole and not just a particular body part. 30 – 45 minutes of
cardio exercise 5 times a week is advised. First 20 minutes of cardio workout uses carbohydrates
and proteins from the body for energy. Post 20 minutes body starts breaking down fats for
energy. This is when actual fat loss begins. Exercises like walking, jogging, swimming, cycling,
dancing or skipping aims on fat loss.

A high intensity cardio workout like cross fit training, pilates or zumba also gives similar results.
20 – 30 minutes 4 – 5 times a week is recommended.

Yoga:

Yogasana helps in accurate secretion of required hormones, and stress reduction. Asanas like
vakrasan, gaumukhasan, ardhamatsyendrasan, setubandhasan, balasan, vajrasan and halasan
keeps insulin in check. This in turn controls PCOS
Jingluo Diet Chart
Meal Day 1 Day 2 Day 3

2 soaked walnuts and 6 1 glass warm cinnamon and

Early morning soaked almonds  + 1 glass 1 glass warm cinnamon and lemon water
drink lukewarm lemon water with a lemon water
tsp of chia seeds.
Breakfast 2 buckwheat dosa with 1 cup Vegetable Poha/ 1 bowl of cooked sprouts
flaxseed chutney (kuttu dosa) upma + 1 cup Tea (no OR
sugar)
 2 eggs omelet with capsicum

Bed Time: 1 glass warm water with lemon.

1 glass beetroot juice with 1 1 Cup Vegetable soup (any
Mid-Morning tsp extra virgin coconut oil mix of vegetable)
End 1 Fruit (Avoid banana)
SnackNote: and 1 tsp turmeric powder
Incorporating the (Anti-inflammatory
right dietary changesdrink)
and following our Jingluo diet plan for endometriosis can
prove to be a crucial component in improving the1 cup
symptoms of endometriosis.
Salad sprinkled with However,
1 Cup You
Green Salad
1 plate salad (carrot and
must accept that this entire process of healing takes some time,
flaxseed powder commitment and efforts.
radish slices/ 1 bowl sprouts)
+ 2 -3 Chapattis or 1 Cup
1 bowl chickpea curry + + 2 Chapati (flour fortified Brown Rice vegetable pulav
with wheat bran)
A cup of  rice  / 2 small + 1 Cup Pulse or Dal or
Lunch phulka / 2 millet flour roti + + ½ cup Brown Rice
chicken gravy (50 gm
Do this for 15 minutes in the morning and evening
chicken)
1 cup of any green leafy + 1 cup vegetable
Yoni Mudra is performed
vegetable (by joiningmethi,
spinach, the thumbs+ and
1 cupthe index
Dal fingers
/ Pulse of both
or 2 pc hands
+ 1.5 bowland
Vegetables
interlocking the other fingers. Thumbs
drumstick leaves, radishwill face the ceiling and index
chicken or 1 pc fish or 2fingers will be facing the
floor. This mudra leaves
is specially
or any designed
other) for woman + 1 bowl curd
and helps to relieve PMS, periods irregularity
egg whites
and excess bleeding during periods. Do this for 30 minutes followed by 5 – 10 minutes of Pran
Mudra 1 cup herbal tea (caffeine- 1 cup Tea (No sugar) + ½ 1 Cup green tea
free) cup Oats with milk or ½
Evening Snack + 1 Fruit (avoid banana,
+ 1 Fruit (avoid banana, cup Sprouts or roasted soy custard apple and chickoo)
custard apple and chickoo) seeds

1 cup quinoa and vegetable 1 bowl Brown Rice

2 bowl carrot & ginger soup +
1 bowl vegetable daliya
Dinner
+ 1 cup Curd or 2 egg whites
Salad
+ 1 Cup Pulse or Dal
+ 1 Nachni Roti or 1 cup
+ 1 bowl Vegetables
Vegetable Pulao
+ 1 cup Curd or 2 egg whites
+ 1 cup Curd or 2 egg
whites

Wish you a good health and healthy life span