The Fit35 approach works with South Asian food culture — not against it. No elimination diets. No giving up the food you love. Just a smarter way to eat.
Hit your protein target every day. It preserves muscle, kills hunger, and drives fat loss.
No extreme diets. Rice, dal, roti, eggs — traditional food can absolutely be healthy food.
You don't need to stop eating your favourite foods. You need to eat the right amount.
3 meals + 1 snack. Eat every 4-5 hours. Don't skip meals — it slows your metabolism.
2.5-3 litres of water daily. Most fatigue and cravings are actually dehydration.
⏱ 7–8 AM
Goal
High protein start
⏱ 12–1 PM
Goal
Balanced macros
⏱ 3–4 PM
Goal
Energy Bridge
⏱ 6–7 PM
Goal
Light and Complete
Keep
Keep — control portion
1 cup cooked is fine. Removing it is unnecessary and unsustainable.
Keep
Keep — eat daily
Excellent protein and fibre. Foundation of South Asian nutrition.
Keep
Keep — 1–2 per meal
Whole wheat preferred. Portion control is key.
Keep
Keep – Small amount
Healthy fat in moderation. 1 tsp per meal is fine.
Keep
Keep – Eat daily
Complete protein. 2–3 per day ideal for muscle and fat loss.
Keep
Keep
Healthy fat. Use freely in cooking.
Limit
Limit
Replace with black chai or reduce to 1 tsp sugar.
Limit
Weekend Only
Not banned — just reduce frequency
Avoid
Avoid
Liquid calories with zero nutrition benefit.
Empowering Your Journey through Expert Nutrition and Dedicated Wellness Coaching.
Personalized Coaching for a Stronger, Healthier You!
+1 (905) 495 3898
info@wellzmed.com
Brampton, Ontario
Copyright © 2025 All Right Reserved ARULPRABIN
Priya from Brampton just joined Online Monthly Coaching
David from Mississauga just downloaded the Free Guide
Anitha from Toronto just started the 12-Week Program