Sapna Vyas Patel Diet Plan and Workout Routine

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I’m sure most of you all have heard of Sapna Vyas Patel. Her much famous 33 kg weight loss story is astounding to say the very least.

Now she’s a model and a fitness professional for Reebok. She also gives out tips and suggestions for weight loss across social media. Know here about Sapna Vyas Patel diet plan and her fitness mantras.

sapna vyas patel before and after

 

We will first start Sapna Vyas Patel Diet Plans – 7 Days vegetarian diet plan, 1600 Calories, and 2000 calories diet plan. Then, we will have a look at 15 easy and effective tips for fast weight loss from Sapna Vyas. Finally, we will present workout routines recommended by her.

Sapna Vyas Patel Diet Plan: 7-Day Vegetarian

Sapna Vyas Patel Diet Plan

Non-vegetarian dishes are as protein-rich as they are delicious. But not all of us eat meat. It is essential to manage the diet plan for a vegan to get all those goodies we do from meat.

Here is a 7-day Vegetarian Sapna Vyas Patel Diet Plan for weight loss:

Sapna Vyas Patel Diet Plan Sapna Vyas Patel Diet Plan

Monday

  • Breakfast (approx 400 calories): 1 omelette loaded with spinach and 1 entire wheat toast or 1 dish cooked cereal and 10 almonds with skimmed milk
  • Morning Snack (approx 200 calories): 2 bananas with skimmed milk
  • Lunch (approx 600 calories): 1 dish cocoa rice with curd
  • Night Snack (approx 200 calories): 1 plate blend vegetable serving of mixed greens
  • Supper (approx 400 calories): 2 idlis with sambhar and coconut chatni

Tuesday

  • Breakfast (approx 400 calories): 1 glass all grain wheat chips and 10 almonds with low-fat milk
  • Morning Snack (approx 250 calories): 3 bubbled eggs or 1 dish of bubbled sprouts
  • Lunch (approx 600 calories): 2 low-fat paneer paratha with curd
  • Night Snack (approx 200 calories): 1 dish of organic product yogurt
  • Supper (approx 400 calories): Whole wheat bread Vegetable sandwich and spinach soup

Sapna Vyas Patel Diet Plan

Wednesday

  • Breakfast (approx 400 calories): 1 dish cooked cereal with skimmed milk and 1 apple
  • Morning Snack (approx 200 calories): 25 almonds
  • Lunch (approx 600 calories): 1 entire wheat base pizza with vegetable garnishes
  • Night Snack (approx 200 calories): 1 dish of bubbled sprouts
  • Supper (approx 400 calories): 1 dish of egg curry with cocoa rice or 1 dosa with sambhar and coconut chutney

Thursday

  • Breakfast (approx 400 calories): 1 glass corn chips and 10 almonds with skimmed milk
  • Morning Snack (approx 200 calories): 1 plate watermelon serving of mixed greens
  • Lunch (approx 600 calories): Dal bati with vegetable curry
  • Night Snack (approx 250 calories): 1 glass banana smoothie
  • Supper (approx 400 calories): 1 dish of cocoa rice, steamed spinach and an apple

Friday

  • Breakfast (approx 400 calories): 1 glass muesli and 10 almonds with skimmed milk
  • Morning Snack (approx 200 calories): 1 plate banana serving of mixed greens
  • Lunch (approx 600 calories): 1 container vegetable sabji, 2 Roti, 1 glass rice with dal and 1 glass buttermilk
  • Night Snack (approx 200 calories): 1 dish of natural product yogurt
  • Supper (approx 400 calories): 1 egg plate of mixed greens sandwich or 1 flame broiled tofu sandwich

Saturday

  • Breakfast (approx 400 calories): 2 gobi paratha with curd
  • Morning Snack (approx 200 calories): 2 oats bread rolls with tea/espresso
  • Lunch (approx 600 calories): 1 dish egg bhurji with 2 roti and rice or 2 low fat paneer paratha with curd
  • Night Snack (approx 200 calories): 25 almonds
  • Supper (approx 400 calories): 1 entire wheat vegetable wrap with spinach soup

Sunday

  • Breakfast (approx 400 calories): Idlis/Dosa, 1 dish of Sambhar (Lentils soup) and coconut chatni
  • Morning Snack (approx 200 calories): 1 glass banana smoothie
  • Lunch (approx 600 calories): 1 container vegetable sabji, 2 Roti, 1 glass rice with dal and 1 glass buttermilk
  • Night Snack (approx 200 calories): 1 dish of kidney bean plate of mixed greens
  • Supper (approx 400 calories): 1 dish of egg curry with chestnut rice or 1 flame broiled tofu sandwich

Sapna Vyas Patel Diet Plan – 1600 Calories

Sapna Vyas Patel Diet Plan
Start Your Day with Green Tea

This diet is suitable for someone looking for weight loss. You can check out on how to calculate your calories requirement here. 

  • Meal 1 (50 Calories): Tea, Coffee, or Green Tea (Without Sugar or Less Sugar)
  • Meal 2 (200 Calories):
    • 1 Cup low-fat milk with whole oats
    • 2 Idlis or 1 sada Dosha with Sambhar-Chatni
    • 1 Plate poha or Upma with Vegetables
    • 2 Wheat bread toasts with 2 Tea spoon honey (no butter)
  • Meal 3 (200 Calories)
    • Mix fruit dish (Banana, Plums, Watermelon, Orange, Apple etc.)
    • 1 Bowl fruit yoghurt (No Sugar or Added Flavors)
    • 1 Glass mix fruit lassi (very less sugar)
  • Meal 4 (500 Calories)
    • Vegetable Sabji, 2 Roti (No Butter), dal rice, buttermilk
    • Low-fat-paneer-sabji + 2 roti (No Butter), buttermilk
    • 1 vegetable and cheese whole wheat sandwich (No butter)
    • 1 Vegetable, stuff, or low-fat-paneer paratha with Lassi (less sugar)
    • 1 Wheat base pizza with black bean salad and vegetable toppings
    • 1 Egg Omelette with two whole wheat bread toasts
  •  Meal 5 (200 Calories)
    • 1 Bowl boiled sprouts and beans  with lemon, salt, and pepper dressing
    • 1 Bowl moong dal
    • 2 Egg whites
  • Meal 6 (350 Calories)
    • Baked Potato and vegetables with chopped tomato and onion gravy
    • 1 Glass Vegetable soup with two whole wheat toast
    • 1 Bowl rice with vegetable soup
    • Handful of dry fruits
  • Meal 7 (100 Calories)
    • 1 Glass Warm low-fat milk (No sugar or flavour)

Sapna Vyas Patel Diet Plan – 2000 Calories 

Sapna Vyas Patel Diet Plan for Weight Loss

This diet is for body sculpting. Remember the that eating 3500 calories per week over the basal metabolic requirement leads to 1 kg increase in weight.

  • Meal 1 (50 Calories): Tea, Coffee, or Green Tea (Without Sugar or Less Sugar)
  • Meal 2 (200 Calories): Protein Shake (Low-fat milk)
  • Meal 3 (200 Calories):
    • 1 Cup low-fat milk with whole oats
    • 2 Idlis or 1 sada Dosha with Sambhar-Chatni
    • 1 Plate poha or Upma with Vegetables
    • 2 Wheat bread toasts with 2 Tea spoon honey (no butter)
  • Meal 4 (500 Calories)
    • Vegetable Sabji, 2 Roti (No Butter), dal rice, buttermilk
    • Low-fat-paneer-sabji + 2 roti (No Butter), buttermilk
    • 1 vegetable and cheese whole wheat sandwich (No butter)
    • 1 Vegetable, stuff, or low-fat-paneer paratha with Lassi (less sugar)
    • 1 Wheat base pizza with black bean salad and vegetable toppings
    • 1 Egg Omelette with two whole wheat bread toasts
  •  Meal 5 (300 Calories)
    • 1 Bowl boiled sprouts and beans with low-fat-paneer, tofu or cheese
    • 1 Bowl moong dal with low-fat-paneer, tofu or cheese
    • 2 Egg whites with low-fat-paneer, tofu or cheese
  • Meal 6 (200 Calories)
    • Mix fruit dish (Banana, Plums, Watermelon, Orange, Apple etc.)
    • 1 Bowl fruit yoghurt (No Sugar or Added Flavors)
    • 1 Glass fruit milkshake (No sugar or added flavour)
    • 1 Glass mix fruit lassi (very less sugar)
  • Meal 7 (350 Calories)
    • Baked Potato and vegetables with chopped tomato and onion gravy
    • 1 Glass Vegetable soup with two whole wheat toast
    • 1 Bowl rice with vegetable soup
    • Handful of dry fruits
  • Meal 8 (200 Calories)
    • Protein shake (Low-fat milk)

Let’s take a look at 15 of Sapna Vyas Patel weight loss tips:

  • Homemade Food

Sapna Vyas Patel Weight Loss

There’s is absolutely no denying that homemade food is the best. In my opinion, the best aspect of home-cooked food is that you control it. The variety is literally endless. You can match the food according to your workout plan, manage the excess fats and of course feel the joy of making your own food.

  • Lifestyle

sapna vyas patel diet plan

It is important to maintain a healthy lifestyle. Good amount of exercise, balanced diet, stress-free environment are some factors to a healthy lifestyle. You will need to modify and adapt to the new healthy lifestyle. Consult your doctor and other professionals before taking up any activity. This could be food, exercise and so on. It is important to match the activity and its intensity according to your body or it could all go sideways.

  • Core Training

sapna vyas patel diet plan

Concentrate more on core Training rather than plain muscle mass development. Unless you wish to enter into Bodybuilding modeling, there isn’t any point of growing just muscles for the sake of it. Building muscle through core training is much more efficient and productive. This not only builds core strength and muscles but also stamina, flexibility and boosts metabolism. There is also a minimal risk of injury with core training.

sapna vyas workoutWhat’s the point of having a 15-inch bicep when you can’t even finish run for at least 30 mins straight!?

  • Ginger or Green Tea

sapna vyas patel diet plan

Pretty much obvious wasn’t it!? They are rich in antioxidants which help prevent cancer. They are a proven method to act as supplements to your weight loss program adding that little bit of healthy goodies into your body. In addition to that, you can find a useful reference at Monicashealthmag.com for complementing your workout routine with ZMA products.

  • Stop Emotional Eating

Sapna Vyas Patel Weight Loss

‘Bored, not hungry.’ This has got to be the base motto for every young soul out there. Emotional Eating is the no. 1 cause of obesity in today’s date. We all eat junk food from time to time, and we should too. It keeps a healthy balance between needs and wants which is important. You need to look away from food to comfort yourself and channel your feelings, be it positive or negative, towards something constructive as stated in the Sapna Vyas Patel diet plan.

How Priyanka Chopra lost 7 kg weight in just 20 days? Find here!

  • Patience

Sapna Vyas Patel Weight Loss

Optimism is admirable but over expectation is deadly. You will have to set both long-term and short-term goals. But more importantly, do not get discouraged if you’re not meeting your short-term goals. It might take some time for your body to reflect on your new weight loss program, but it will work out well for the good in the end.

  • Late Night Meals

sapna vyas patel diet plan

Our body is naturally at rest at night. Eating at different times of the day have different effects on the body. While during the day, our body is set to shed calories. But at night, it stores all those calories contributing as the major factor of weight-gain. A good timed sleep and wake time is essential.

  • Don’t have wrong food in the house

Sapna Vyas Patel Weight Loss

By wrong food, we obviously mean anything that hampers your diet plan. These could include anywhere from chips and biscuits to ice cream and so on. You are inspired and affected by the surroundings you’re in. And having a negative food source is not at all good for both the body but also the whole weight loss program in general. Have only that which is part of your plan. It’s as simple as that.

  • Don’t stay up late

Sapna Vyas Patel Weight Loss

Staying up late is pretty bad for the body. It’s become somewhat popular these days among everyone. It creates bad Eating habits and could trigger negative thoughts and anxiety. Late nights also affect melatonin production. Melatonin is a hormone that regulates other hormones and maintains the body’s circadian rhythm. It is important to not misinterpret late nights with insomnia. Both are very different.

Read here Alia Bhatt’s struggle to lose 20 kg weight for her debut movie!

  • Limit Alcohol

Sapna Vyas Patel Weight Loss tips

A considerable amount of alcohol doesn’t severely harm the body but excess intake sure does damage the system. No matter how much Alcohol you consume, it affects your body. Alcohol enters your bloodstream and if not controlled can damage nearly every part of your body.

  • Quit Smoking

sapna vyas patel diet plan

Smoking is down right unacceptable. We talked about core training for the development of stamina. Smoking and stamina don’t really go together, do they? There are absolutely no positive reasons for you to continue or start Smoking. Neither is it good for your body to stop smoking all of a sudden. Do it gradually and but do quit.

  • Avoid Sweetened Foods

Sapna Vyas Patel Weight Loss tips

We Indians live our sweets don’t we!? Especially during the festive season. As mouthwatering as Sweetened Foods sound, they are equally damaging. Sugar has a high density of calories. And they increase the fat levels in the blood resulting in high risk of a heart disease. Moreover, sugar doesn’t even present any nutritional value. Although having Sweetened Foods occasionally isn’t really that bad unless you don’t cut down on other carbohydrates for the day.

  • Avoid Crash Diets

Sapna Vyas Patel Weight Loss tips

‘Lose 15 kg in one month’. These banners with the misguiding lines are growing in number these days. But what people don’t understand is our body has a limit to losing weight in a set period. It’s said the healthy amount to lose weight in a month is up to 4kg. Any more than this is considered abnormal and may cause health problems.

  • Calorie Deficit

Sapna Vyas Patel Weight Loss tips

Before you kick off your weight loss program, you need to evaluate a number of calories you take in and the amount you burn throughout the day. It’s as simple as this, the amount burned should be higher than the amount taken in. This is the basic step before starting any sort of weight loss program.

For example, say you take in 2000 kcal in a day and you burn 2500 kcal. So there’s a loss of 500 kcal resulting in around 1lbs weight loss in a week. Results may vary from person to person.

  • Water

sapna-vyas-weight loss tips
Water is the best beverage there is. No matter what the competition, nothing beats a glass of water. Drink enough water every day. Keep your body hydrated irrespective of the situation you’re in. Water intake, too, varies from person to person. An average person should be drinking around 2-3 litres per day, a comparatively active person, up to 4 litres and 5 litres for super active persons or athletes. For weight loss, drink anywhere between 4-5 litres. You should understand that drinking water in itself is not a weight loss technique. It’s just a healthy habit that constitutes along with your weight loss program.

Sapna Vyas Patel Workout Routine

sapna vyas patel diet plan

Sapna Vyas generally does two types of workout in a session. Workout A, which focuses on lower body and Workout B, which focuses on upper body.

Sapna Vyas Workout Routine

Workout A

  • Warm-up: She starts her workout session with a warm-up. An extensive warm up helps her to increase the blood flow to the working muscle which results in reduced risk of injury and often, improved performance
  • Squats: 4 sets of 10 to 12 reps each.

Sapna Vyas Workout Routine

  • Deadlift: 3 sets of 8 to 10 reps each.

Sapna Vyas Workout Routine

  • Bodyweight lunges: 3 sets of 8 to 10 reps each.

Sapna Vyas Workout Routine

  • Calf raise: 2 sets of 10 to 15 reps each.

Sapna Vyas Workout Routine

  • Wall squat hold: 3 sets, she holds the position for 30 to 60 seconds.

Sapna Vyas Workout Routine

Workout B

  • Barbell bench press: 4 sets of 10 to 12 reps each.

Sapna Vyas Workout Routine

  • Shoulder press: 3 sets of 8 to 12 reps each.

Sapna Vyas Workout Routine

  • Pull-ups: 3 sets of  10 to 12 reps each.

Sapna Vyas Workout Routine

  • Cable biceps curl: 3 sets of 10 to 15 reps each.

Sapna Vyas Workout Routine

  • Cable triceps extension: 3 sets of 10 to 15 reps each.

Sapna Vyas Workout Routine

  • Plank position: 3 sets, she holds the position for a minimum of 30 seconds.

Sapna Vyas Workout Routine

 

Note: Appropriate amount of exercise is necessary in order to maintain your fitness goal.

Want to lose weight? We will help you to get in shape.

12 comments on “Sapna Vyas Patel Diet Plan and Workout Routine

  1. I m a teenager studying in class 10..
    I feel disheartened when i see people talking about me..
    Plz tell me what should I do to reduce weight as well i equally focus on my boards….
    There is hormonal imbalance too which has created problem….

    1. Hi…
      I am 30 yrs old n my weight is 63 kg. I m doin yoga every day for one hour from last 1 year by still not lossin weight.plz advice me…!!

  2. Dear Sir/mam,

    i am 32 yrs 5’8″ and 74 kgs. i workout daily.. but couldn’t loose that extra fat.. i am alwys plump.. dnt know what wrong i am eating.. kindly guide.

  3. Hi swapna
    I m 5.5 height weight 61kg .. 8 months before i was 74 kg. I m inspired by u.. I take protein power , calcium,vitamin e, vitamin c, multi vitamin with workout in gym .. I manage to reduce 13 kgs.. But now i m trying to refuce till 55 but it is not reducing.. Main thing also have loose skin on stomach how to tighten it.. Pls reply.. Thank you

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