VRK Gari Healthy Life

LIQUID diet plan

Below “Four” Pillars are Mandatory.

Pillar 1) Multi vitamins tablets 1+1 (Morning and evening) per day. Any brand / any name is fine as long as it is
in “Capsule” form. “Omega3 Fish Oil” tablets(500 mg) 2 per day or 1 per day if it is 1000 mg. One in the
afternoon and one in the evening/night. If it is 1 number per day please take during night.
Pillar 2) Lemons 3 min . Can be taken with soup or with water, butter milk (should be prepared as per this diet
method), Green tea etc depending on your choice.
Pillar 3) 4 Litre’s water min.. During Summer you can take even more litre’s of water.
Pillar 4) Fat 70 min -- 100 gm max.
1:Coconut oil, 2:Pure ghee, 3:Olive oil, 4:Butter 5.Cream on curd (perugu meeda meegada / Dahi ka upar
Malai).
Cream on Milk is NOT ALLOWED.. ONLY Cream on Curds(Malai) is allowed
Cheese cannot be consumed during liquid diet and also it is not counted as fat.
6) Venna / Makhan

NOTE : Take fat in warm water or, Green tea, White tea (without sugar) black coffee or Bullet proof coffee

VEGETABLE soups/FISH SOUP/ MUTTON BROTH SOUP allowed ..MAKE IT TASTY BY ADDING
MASALAS(homemade), Ginger garlic paste(homemade)..

Butter Milk : 2 spoons Curd with 1 litre’s water with lemon (No salt to be added ) – this is counted as part of
pillar 3 where 4 litre’s of water to be consumed.

NOTE: POTKLOR syrup 5 ml per day during evening/night around 7 pm is suggested to take mixed with water
50-100 ml. Whenever you are doing Liquid diet POTKLOR need to be consumed.
Use vegetables like carrot/onion/tomato – 1 no each , pumpkin, Bottle guard , Greenleaf vegetables can be
used as part of “Clear Soups” .. NO blending of vegetables or Greenleaf vegetables is allowed.. The cooked
vegetables should be squeezed with hand and then filtered.. NO PULP is allowed during the liquid diet.. Soup
should be “Clear Soup” ..

Important NOTE : Vegetables like Potato, sweet potato, beans,Arvi (Colacasia), Kanda (Suran/Yam),
Raw Banana, Pendalam (Tapoica), Beetroot, Peas, Chikkudu kaya (Broad beans/kidney
beans) are NOT ALLOWED .. These vegetables should not be consumed NOT just during
Liquid diet but also during 1 meal/ 2 meal or 3 meal .
----------
Salt- Kallu Uppu/Crystal salt form Only (Sea Salt) to be used.
Rock Salt, Saindhava Lavanam, Crystal salt(iodised) etc are not to be used.
The Kallu uppu what we get in packets is iodised, which means processed with chemicals.

NO SOLIDS allowed (Nothing can be taken which needs we have to “bite”

No juices, No cool drinks ,No fruits ,No tamarind ,No coconut water ,No food colours
No sugar, No honey ,No jaggery..

How to come out of Liquid diet to 1 Meal/2 Meal

Eat soaked Badam/Almonds 10 numbers in the morning... and after 1.30 hours eat Veg Curry .... if you are non
veg eating habits and want to eat non veg... then after another 1.30 hours of having Veg Curry.. you can have
it... On the day of switching over to 1 Meal or 2 meal will not be considered 3 meal or 4 meal as the food
should be given to the body in STEP by STEP after observing the Liquid Fasting.. However from 2nd day of
shifting over to 1 Meal/2 Meal the eating should be ALLOWED only with MEAL.

Note: Please consult your Doctor before starting the diet.

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VRK’s Solid Diet Plan

Solid diet plan – Single/Two meal diet Plan

One Meal Diet : Whatever solid food you take ( veg or non-veg) should be consumed ONLY once in a
day.. You cannot take 12.30 PM curry , 2 PM badam/Almonds, 4 pm Pista and 7 pm Keera or Salad or
other solid food.. Basically whatever you plan to eat .. should be consumed in one go.. again.. just
because you are going to eat only once.. DO NOT EAT just because of the taste.. eat only your
hunger is taken care….

Two Meal Diet : Whatever solid food you take (veg or non-veg) should be consumed ONLY Two
times in a day.. You cannot take 12.30 PM curry , 2 PM badam/Almonds, 4 pm Pista and 7 pm again
Curry etc or other solid food.. Basically whatever you plan to eat .. should be consumed two times in
a day.. again.. just because you are going to eat only once.. DO NOT EAT just because of the taste..
eat only your hunger is taken care….

Three Meal Diet : This diet is exclusively for those “individuals” want to GAIN weight and Strictly not
for other members. Those individuals who want to gain weight should consume daily 120 to 150
grams of FAT and eat 3 times a day the food as per food items suggested in this diet. Also, incase
individuals still fee hungry even after having 3 times a day, they can even go for additional meal (4th
time) during the day.. If one follows this the individuals can achieve their Goal.

We have to take FAT min70 gms to max.100 gms (Pillar 1) during first 10 days of Starting the diet,
Next 50 to 70 grams till target, 4 ltr’s water (Pillar 2), Lemons 3 (Pillar 3) and 1-Multi vitamins tablet
and 1 or 2 no’s of “Omega3 Fish Oil” tablets (Pillar 4).
Note: Whoever is eating 3 times “Fish Curry” in a week or whoever is taking min 3-4 spoons of “Flax
seeds powder/Avishe ginjalu powder/walnut” as part of curries should be taking 1 number Omega3
tablet per day. If not they should be taking 2 No’s Omega3 Fish Oil tablets per day.
Always take Omega3 Fish Oil tablet during Afternoon and Evening. Do not take in the Morning.

Always suggested to take FAT in warm water/Green tea/White tea (without sugar)/black
coffee/Bullet proof coffee. Also do not take entire FAT in One go.. Ensure you take 10-15 grams each
time and consume day’s quota in 5-6 times than one go.

0 to 6: Eggs 🥚 /day can be consumed based on need.

Per one day -1: onion , 1: tomato 1:carrot (allowed)
Non-veg items : Irrespective of ladies or gents 250 grams /day
Chicken, Mutton, Fish prawns and any non-veg allowed.
You can add homemade (ginger garlic paste)
Only sea salt (samudrapu uppu) , “Ready to eat” foods allowed or food procured/ordered from
hotels etc
Paneer -100 grams/Day, Cheese-100 grams / day allowed, Veg soups allowed, 0 to 10 almonds , 0 to
10 pista , 0 to 15 walnuts
Note: Those who are doing the diet for “Diabetes” SHOULD NOT eat PISTA.
Note : Those who want to eat Avocado in limited Qty’s. Especially individuals who are facing
numbness etc . Avocado being rich minerals like Potassium it helps a lot and for those who are not
able to get POTKLOR syrup or who are not able to get any potassium supplements in specific

Note: Please consult your Doctor before starting the diet.

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 VRK Gari Healthy Life

countries as these supplements are banned. However, Avocado cannot be considered as FAT
consumption.

5 spoons Flaxseed/Avisalu, Sesame seeds(white) / Half Coconut-fully matured and not tender
coconut meat/day allowed

Milk and curd only in curries 2 spoons /day, incase individuals are habituated to prepare curries with
milk/curd

2 spoons Curd with 1 litre water with lemon(No salt to be added)

No juices/No cool drinks /No fruits /No tamarind /No coconut water /No food colours
No dhaanyalu or grains or millets/No grains pulses or pappulu

Pillar 1:-

For the first 10 days of the program individuals need to consume 70-100g FAT
(Ghee/Coconut oil/olive oil/Butter, Malai/cream on curds, Venna/Makhan) without any
deviation. Irrespective of liquid/solid (one/two meal) first 10 days individuals need to
consume 70-100 grams of FAT.

Cheese is not considered as part of fat items. However cheese can be used as part of
curries etc.

After 10 days consume 50 gms – 70 gms. This mean 50 grams direct intake and 20 grams
for cooking curries. This weight depends on individual to individual. You can start from 40
and increase by 10 gms, if you feel weak.
If you cannot consume directly the above fat items it is advised to mix with soup/hot
water and drink..

Note: Consumption of Coconut oil/ghee as part of curry is not counted.. it has to be directly
consumed…either taking directly or by adding in soup/hot water… The reason for this is.. if
you use 20 to 30 gms of Ghee/Oil while making curry…almost 10-15 gms get struck with
cooking pan it-self.. and when you serve in a plate and try to consume.. some more
quantity get struck with the plate and actual consumption will not be even 50%...
Also, ensure that the weight of Oil/ghee etc is measured physically as approximation does
not help.. the oil consumption should be strictly between 70 -100 gms with no exception.
So, if you do not have kitchen scale at home, try to take one small cup or bottle to the
nearby shop and get weighed empty one and then fill the 80-85 gms of oil or ghee or olive
oil whichever you choose to consume and then mark the bottle or cup so that daily you
need not have to visit the shop for measuring the weight.

Pillar 2:-
Every individual should take 3 Lemons without fail. It is advised if you cannot consume
as juice can consume with butter milk as explained in the document. For somereason
individuals who are not able to consume lemons, can go with “Non-Chewable” Lemon
tablets. Name: Celin -500(2 no’s) or 1000 ( 1 no) …

Pillar 3:-
Should consume min 4 Ltr’s water either directly or as in the form of Butter milk (again it’s not
like think butter milk.. 2 spoons of curds mixed with one litre of water). The quantity of butter
milk will be part of the 4 ltrs which is advised to be consumed. However during the summer
season, one should consume additional 1 ltr or even more ..

Note: Please consult your Doctor before starting the diet.

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Pillar 4:-
1-Multi vitamins tablet and 1 or 2 no’s of “Omega3 Fish Oil” tablets (Pillar 4).
Note: Whoever is eating 3 times Fish Curry in a week or whoever is taking min 3-4 spoons of Flax
seeds powder/Avishe ginjalu powder as part of curries should be taking 1 Omega3 Fish Oil tablet per
day. If not they should be taking 2 Omega3 Fish Oil tablets per day.
Always take Omega3 tablet during Afternoon and Evening. Do not take in the Morning.

1 Multi Vitamin Tablet (in capsule form only..any name/any brand is fine) without fail.
Take in Generic Shop.. May be you can try from Jan Ayush Kendra .. or generic
medicine..

Important Points:
Oils-Sun Flower oil/any Refined Oil (Strictly Not to be used)
Coconut oil (Yes)- Extracted from “dry coconut pieces made from FULL DRY Coconut and
not Half portion of DRY COCONUT” – No “Virgin” coconut Oil or “Organic” coconut oil.
Note: People who are staying in abroad and if they cannot manage to get Cold pressed or
pure coconut oil can use available Virgin or Organic Coconut oil, as an exception.
Cow Ghee (Yes), Olive Oil (Yes) , Butter (Yes) - Amul or Vijaya or any branded, Top layer
on curd(Malai on Curds), Venna/Makhan/Benne ( Home made butter)
-------------------
Salt- Kallu Uppu/Crystal salt form Only (Sea Salt) to be used.
Rock Salt, Saindhava Lavanam, Crystal salt(iodised) etc are not to be used. The Kallu uppu
what we get in packet is iodised, which means processed with chemicals.

Eat Curries cooked as much quantity as you want to. Need not have to be RAW
vegetables… can cook in the form of curry, the way you enjoy as per your taste
------------------------------
Eat lots of Greens, Vegetables (other than 11 which are banned as below) in the form of
raw or curry made with above said oils Ghee/Coconut oil etc marked in Yellow.

Should not take below Vegetables

Potato , Chama gadda /Arvi (Colacasia)
Kanda (Suran/Yam)

Note: Please consult your Doctor before starting the diet.

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Pendalam (Tapoica)

Sweet Potato, Beetroot, Raw banana, Beans, Green Peas/White peas.

Only Cluster beans(Gorikkaya) is allowed.
Chikkudu kaya (Broad beans/kidney beans) not allowed

Below Vegetables can be consumed 1 each per day :-

Tomato - 1, Onion – 1, Carrot - 1
Except these 11 vegetables you can take all other vegetables.

Important: In the curries during “Vaggarane/Talimpu/popu/phodni/Tadka” do not add any

Uddin Dal (Urad/Black bean/Grain) or chana (Bengal gram) dal as all dal’s/pulses/grains
are totally banned. Basically, one should not touch any dal/pulses/bela/grains during this
diet program

• Don’t use Tamarind. You can use Lemon as alternate to Tamarind.

No Rice and No Roti/Chapati – Also no rice based powders like Rice floor, wheat floor,
maida, ravva etc.. which means even Dosa/Idly is banned during this period. Even
Millets (Chiru dhanya and its products are strictly not allowed) ..

Kall uppu (Sea Salt), Chilli powder, Green Chillies, Turmeric, Lemon, Ginger Garlic
Paste for are allowed.

Note: Please consult your Doctor before starting the diet.

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Homemade garam masala, if required is allowed.

Few other Important Points.

No coconut water . Fully matured Coconut (almost becoming like dry Coconut), Dry
Coconut- half portion every day.
----------------------
Milk – Strictly no.. Not even readymade milk powders etc or even coconut milk

Coffee, Tea – Yes you can drink..but with NO sugar /sugar Supplements and NO MILK ….
Black coffee or Green Tea with No
Honey Or Bullet proof coffee (https://youtu.be/AGgg54G_D1U - ) may be consumed.
--------------------------------
Can drink soda, if required..but Strictly NO Aerated soft drinks or fruit juices or such
products. Also, salt should not be added while consuming Soda.
--------------------
Ban all cool drinks and other habits (smoking/alcohol) . Until this program complete.
------------------
Curds - No
But can drink butter milk… here again you need to prepare butter milk with 2 spoons of
Curds with 1 ltr of water and if you want can add lemon, Jeera, Ginger, Curry leaves etc,
but no Salt.

Asafoetida:– No

Nuts: - Badam-10 Soak overnight and eat after removing skin Pista – 10-15
(Salted or Normal), Wallnut/Acrot – 15 pieces (best for Spondylitis/joint pains
relief) duly soaked overnight in water..
NOTE: Diabetic suffering individuals SHOULD NOT eat PISTA
----------------
Pumpkin Seeds, Sun flower seeds, Water melon seeds Each 5-6 spoons can be
consumed.. its not mandatory, but optional ---------------
White Yellu/Til (sesame seeds) / Flax Seeds : 1/4 kg each and fry in ghee/coconut oil and
make powder Take that powder 3-5 spoons a day directly or mix with water and
consume…again it is optional
----------------

GOLDEN RULES TO BE NOTED

During this diet plan please forget those traditional words like breakfast, Lunch , Dinner
etc….

Eat only when you feel hungry. You should come out of the earlier practice like eat
something after every hour or two.

Eat, ONLY when you feel you are really hungry – use self-judgement… and
strictly no self-cheating .

No timings. Whenever body asks you can eat. It can be morning 5 AM or midnight 1 am…

Eat ONLY till you hunger satisfied and not to over consume as it tastes good
Eat again ONLY when you feel really hungry. Don’t eat for satisfying desire.
Note: Please consult your Doctor before starting the diet.
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No Fruits are allowed including Gauva/ Jama kaya/Seebe kaya. During this diet plan do
not even Devara Prasada/ Devudi Prasadam like Tirupati laddu/Panchamrutha or any
sweet prasada’s.. Only coconut is allowed only if it is not tender (can eat only if it is fully
matured or becoming kind of dry) .. Pray God to exempt you for few weeks till you
complete this diet plan and God, I am sure will appreciate the positive change in you and
do not give curse to you but will give blessing for your Good Healthy Initiative.
Avocado, in limited qty ( half portion a day) may be used based on availability and need.
Avocado cannot be counted as FAT qty.

Use Garlic as much as you can…in daily 1 meal/2 meal/ 3 meal

Medication: All diabetic patients if their sugar levels are below 350 they NEED to stop the
medication from Day One of starting the diet. Sugar patients above 350 levels should take
5 units of insulin till the levels drop below 350 and stop taking insulin immediately after
comes down below 350.

BP: Continue to take medicine and use for 2 weeks…stop medicine one day .. and show to
doctor…. On 16th day.. reduce dosage/stop based on DOCTOR’s Advice. If Doctor’s advice
is not to reduce do another 2 weeks… stop medicine one day and visit Doctor again. Based
on Doctor’s advice reduce the dosage/stop the medication… Normally within 6 weeks… BP
will get reduced.. ONLY upon Doctors advice medication should be stopped. DO NOT take
individual decision

Thyroid: Continue to use the medication… at the end of the diet… visit doctor and stop
medication. Typically the Thyroid levels will come to normal after 4-6 weeks. ONLY upon
Doctors advice medication should be stopped. DO NOT take individual decision

Members whoever is taking Homeopathy medicine should stop that as the pills are sugar
coated ..even that content of sugar is not allowed. However, you might consume tincture
based homeo medication.
People who are using Ayurvedic or any other herbal medication should stop taking
those medication during this diet plan. However, “Triphala” is allowed in case
individuals are suffering from constipation.

Few Observations which I felt during the diet plan: During first day, we might feel little
frustration (for obvious reasons that we are moving away from traditional diet plan) and also
you might get little head-ache etc .. But do not lose hopes..it would be matter of few hours..
by the end of the Day One or max by Day two when you get up things should be normal ..
From Day Two evening, you will feel very relaxed, very light and lots of energy…

Below are the “Veeramachineni Rama Krishna” youtube links from which the above PDF is
prepared for those individuals who cannot follow Telugu … Also, based on his latest
video’s and discussions with him like telephonic ‘Admin’ meetings.

https://www.youtube.com/watch?v=Cl75yOuOAVc&index=3&list=PLvljG6ZCIQZlJYDoxkFt
ozmdlNQeY6344

https://www.youtube.com/watch?v=L52sXaJcOqA&index=4&list=PLvljG6ZCIQZlJYDoxkFt
ozmdlNQeY6344

Note: Please consult your Doctor before starting the diet.

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 VRK Gari Healthy Life

Suggested Medical Tests to be done before starting diet :

1. BP, 2. HBA1C, 3. FBS & PP(DIABETIC), 4. RBS, 5. CBP, 6. CUE, 7. Lipid profile
8. Liver Function, 9. Kidney Function Test,10. Thyroid levels, 11. Uric acid levels
12. Serum creatinine levels

What all liquids can be included in 4 litres of water ...

Butter milk ✅
Lemon water ✅
Green tea ✅
Zeera(Cumin Seeds) water ✅
Fats mixed hot water✅
Soda❌
Soups❌
Bullet Coffee❌

Important NOTE:
In our “VRK Gari Diet”... there are few minor changes to improvise the benefits during the
diet.
1) All those who are following this diet program after 24th day should STOP taking “either
coconut oil or any other FAT which you are taking DIRECTLY (like in bullet proof coffee/in
soups/ in warm water etc) for 4 days period. Also, if you are taking Coconut oil as fat for
direct taking then use Ghee as FAT for cooking and if you are taking Ghee as Direct fat then
use Coconut oil as the Fat for cooking.. Basically, you should not be using the same fat what
we are using directly should not be used during these four Day.. During these 4 days use
ONLY fats like Ghee, Butter, Olive oil for cooking the curries. After these 4 days period ,
continue the diet as per earlier procedure. This procedure needs to be followed ONCE in
every 24 days. During these 4 days individuals can have either 2 meal or 3 meal based on
their hungry needs, that mean even 1 meal or 2 meal individuals can eat upto 3 meal only
when they are really hungry
You should be using only 20-25 grams for cooking and not the 70 grams as you used to
consume in 1 meal or 2 meal diet.
This process will basically improve the “Liver” function w.r.to cleaning and better
functioning of the liver. So its advised to follow this process once in a 24 days.

2) On 45th... or 50th... or 60th day please OBSERVE TOTAL fasting as below..... Which means
that you should not be doing mandatory 4 pillars and also should not be eating any
curries(veg or nonveg). You have to consume only lemon water with salt ‘or’ butter milk
prepared with lemon and salt as much quantity as you like and not limiting to min 4 litres.
Also importantly you have to eat as much as possible either raw Garlic or Garlic roasted in
GHEE. More you eat the Garlic is more Good for health. From the next day onward switch
back to regular diet process which you were doing earlier...
This process will ensure that “Heart” functioning will improve and individuals are requested
to follow the process.

Note: Please consult your Doctor before starting the diet.

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HOW TO BREAK THE DIET

Upon Completion of the Diet:

Morning: After 08:00 AM

Sprouts/ Molakalu: The sprouts should be almost of 2 to 3inch growth or sprouted for min 3days. The
advantage of having above sprouts will help NO GAS generation unlike you experience gas problem when you
eat one day sprouts. Eat these sprouts along with Honey, eat all the seasonal fruits. You can also eat all the
nuts like Cashews / Kaju / Jeedipappu / Kismiss / Endu Draksha / Resins in addition to what you used during
the diet like Badam(Almond) / Akrud / Pista)..

Afternoon:
Brown rice/Bajra/jonnalu/sajjalu/Millets (Korralu/Samalu etc), which are basically low glycemic index
Dhanyalu/rice alternatives should be taken as part of Lunch…however the quantity should be 1 cup rice and 2
to 2.5 cups of Curries/Dal/Pappu/pulses etc . All vegetables including Potato/Alu, beetroot, Broad beans,
sweet potato, raw Banana etc can be taken.

NOTE: Diabetes people better avoid any form of rice during first 2 weeks and follow 70%-75% of food habits
as that of DIET and balance 25%-30% outside diet food like sprouts, seasonal/local fruits. However they can
eat one or two times in a week their favorite dish like Biriyani/rice/chapati etc during Day Time after Two
weeks of coming out of the diet. Also, avoiding as much as rice/wheat/millets would help to control Sugar
levels during post diet.

IMPORTANT NOTE ( Only who did the diet for Diabetes) :

For some reason due to exceptional body nature/metabolism reasons etc, even after doing the diet for 112 to
120 days, if the HbA1c is not coming under control, Please follow the below mentioned “Omlette” which will
help to bring HbA1c under Control.
https://youtu.be/cVFuXiv5W80 / https://www.youtube.com/watch?v=X_saXG6iIZs
2 Bendi, 1 kakara kaya/karela/Bitter guard, beera kaya mukka, 250 grams violet/red cabbage, 1 capsicum... cut
in to pieces and boil in hot water for 5-10 minutes...and cover the vessal for 1-2 minutes... then.. take the
water, grind it with kottimeera, pudina, lemon, coconut oil... and then mix this water with eggs and have it as
omlette or directly... for better Insulin reversal benefits... Do this for 10-15 days..Sugar levels will come down
…

Evening: Before 7 PM
Eat all seasonal/local fruits, soups, dry fruits etc..

NOTE: Do not eat any solid items beyond 7.00 PM and nothing before 8.00 AM.. In-case you feel hungry
between 7.00 PM to 8.00 AM, you can consume any Soup.

Continue this process for ONE WEEK… From 2nd week if you want to eat Dosa or other breakfast… ensure you
will not eat any items like Sprouts/Molakalu with honey, what you used to eat during the 1st week and enjoy
Dosa or other breakfast item….
Next day if you want to eat biriyani(Chicken/mutton/veg) then eat sprouts during morning and do not eat
other items like brown rice/bajra/jonnalu/millets etc. So enjoy your Biriyani dish..

Assume, you want to eat Mirchi Bajji on day 3… then you skip Fruits in the evening/night and relish only Mirchi
Bajji …

But, an IMPORTANT Point to remember… EAT ONLY WHEN YOU ARE REALLY HUNGRY( No Self Cheating) .. EAT
ONLY TILL YOUR HUNGRY IS SATISFIED… THEN DO NOT EAT ANYTHING INBETWEEN TILL YOU FEEL HUNGRY
TILL NEXT TIME…. THIS IS GOLDEN RULE AND SHOULD NOT BE BROKEN.

Note: Please consult your Doctor before starting the diet.

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Last but not Least, DO NOT EAT JUST BECAUSE FOOD IS TASTY even after your stomach/hungry is satisfied… if
you do that .. REMEMBER you are at RISK of gaining the weight or getting back your sugar issue or BP issue….

Avoid as much as possible fully polished items like Maida/Maida based items like Noodles/Pizzas/Bakery items
etc…

Do NOT eat white rice or Refined oil even after completion of the diet.

IMPORTANT: Sugar patients should avoid sprouts with HONEY..

How individuals who did this diet because of Sugar should do self-test before coming out of the diet..

1) Eat brown rice / jonnalu etc what is explained above for rice alternatives along with
curry and record your blood sugar levels.. if you find they are in control. you can stop
the diet… however if you find the sugar levels are going beyond standard normal
levels then continue the diet for 2 to 3 weeks more till your levels within standard
normal levels.
2) Whenever your HbA1c levels come between 5.0 to 5.6 , then you can come out of
the diet.
a. However if you find your readings 6 or above 6 then continue the diet for 2 to
3 weeks and get the HbA1c test again

This diet will take your health condition before you are branded “ Sugar/Diabetic” patient. For example one
person had sugar problem from 10 years or 15 years.. which means this diet will take your health condition to
10 years or 15 years before state…

You might get the Sugar/Diabetes in-case you REPEAT the same mistakes which individuals made before 10
years or 15 years to get the Sugar/Diabetes…

Note: Please consult your Doctor before starting the diet.

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NOTE: Its always better to eat low carb / glycemic index/ low gluten index foods

Those who completed the "VRK Gari Diet" try and follow to the extent possible to keep
yourself healthy for life long... Having completed the diet successfully, why individuals want
to get back to old shape/health issues.... Good that you are now fully disciplined w.r.to
eating habits and decide to continue the same..to keep yourself healthy.......For best health
follow these food habits. and with this you will be healthy and not to worry much about any
health issues.
1. Stop all refined oils etc… and use only Ganuga / prepared traditional way cooking Oils like
mustard, Ground nut , Nuvvulu/Til, etc… 
2. ensure you consume ghee in your food to the
tune of 25-30 grams daily basis.. now that its officially known that Cholesterol is only a
created bomb for the benefit of pharma industries no need to spoil our health any further

3. Stop all that looks white like rice, sugar, maida, all purpose powder, rice floor, Idly, Dosa,
Upma etc etc except milk, curds and coconut. One theory says even avoid MILK( especially if
you are living in India as the milk what we get is full of Steroids given to animals) and you
can have butter milk / curds after natural process of being converted into curds
4. Make
Curry/cooked vegetables as base Food rather that what we practiced Rice/wheat/chapati as
base food… This would help in controlling “Carbs” intake and eventually helps in retaining
GOOD HEALTH
5. Do not eat looking at watch. Rather eat only when our BODY needs Food..
So eat Only when you are hungry.. and eat only to the extent you are hungry..NEVER eat
(More) for TASTE
6. Enjoy whatever food you like including rice/wheat etc once or twice a
week…. but ensure it should be during Lunch and NOT dinner time…
7. If time permits and
if you are not a LAZY kind of person, walk for 20-25 minutes during morning and evening.
Also, ensure you spend at least 45 minutes in SUN Light… even if it is just sitting and reading
Book is good enough
8. Consume 20-25 grams of FAT with warm water and lemon, daily 2
Note: Please consult your Doctor before starting the diet.
గమ#క : !ర# ! $%క'( ) ఒక +ా-. సంప234ం5 ఈ $ై9 ను <దల? @Aట'ం$C Prepared by V VR Rao
 VRK Gari Healthy Life

lemon consumption, 3 Ltrs of water if not 4 Ltrs … which is good for health 
9. Observe 1
day in a month, fasting without even 1 drop of water .. Typically Ekadasi which many
individuals follow without taking drop of water.. this would be “Punyam and
Purushardham” too..

*************** Sarve Janaa Sukhino Bhavantu************************

Few Important points for Readings:

🦋🦋🦋🦋🦋🦋

🍄Review of the diet after successful completion of 10days of the diet...

I want to discuss the issues I faced after starting this diet and how I overcame them.

🍁Initially for the first 3days I had severe motions and mild dizziness throughout the day.
☘For this I realized that I am taking all 70gm at a time in the morning.So I divided the fats
throughout the day and the issue resolved.

🍁I had severe backbone pain for which I had a back injury earlier
☘For this I stayed in sunlight for 30min for Vitamin D ...and the pain subsided.

🍁I was not able to sleep till midnight.

🍀For this I realized that the bullet coffee which I started new in this diet.I stopped drinking
it after 4pm and later had a good sleep.

🍄I want to discuss the general issues which diet people across all the Wings(groups) face
during the initial stage of diet and what can be done as a remedy apart from medicines.

🍁Headache and vomtings

🍀Decrease the usage of TV and mobile.
🍃Initially start with fats u are familiar with like ghee and perugu meedha meegada along
with coconut or olive oil.Take fats divided throughout the day....mixed in warm water or
soups.
🍃Try boiled and filtered zeera water or lick thoroughly washed lemon from lemon pickle to
subside vomting senstation.

🍁Rashes on the body.

☘Decrease fats by 20gm and apply coconut oil on the rashes.If it still exists consult
dermatologist.

🍁Constipation
🍀Increase veggies and take Triphala....people taking triphala beware to take it as per
dosage else it causes overheat.

Note: Please consult your Doctor before starting the diet.

గమ#క : !ర# ! $%క'( ) ఒక +ా-. సంప234ం5 ఈ $ై9 ను <దల? @Aట'ం$C Prepared by V VR Rao
 VRK Gari Healthy Life

🍁Numbness and timmurlu in hands and feet....

☘Check your salt intake....This is not low salt diet ...Use adequate salt while cooking...
Include more soups in liquid diet to maintain salts and nutrients....

🍁Severe leg pains.

🍀Use potklor syrup 5ml for 5days...

🍁Body Pains
☘Try taking herbal oil baths with hot water before sleep...people in liquid diet better avoid
this.Avoid starting new excercises for first 10days. Dont overstrain!!

🍄This is based on my personal experience ...u can try them as home remedies but if
problem is severe immediately consult doctor and take medicine.Dont Neglect!!

🍄As this is conversion of metabolism from carb to fat ...these issues are common as body
resists the conversion.And also people doing for weightloss or Health issues fix a target and
complete the diet .. plz don't stop and restart as it is conversion of metabolism and it's not
good to convert it frequently!!🍄

🍄After 10 days...decrease ur fat intake from 70- 100 gms to 50-70gm.But if u have low
energy levels or if u feel more hungry or if ur weight get struck increase fats by 10 or
20gm...
NOTE: But the end story is a SUCCESS by taking above minor pains for the BIGGER Health
Benefits

🦋🦋🦋🦋🦋🦋

Note: Please consult your Doctor before starting the diet.

గమ#క : !ర# ! $%క'( ) ఒక +ా-. సంప234ం5 ఈ $ై9 ను <దల? @Aట'ం$C Prepared by V VR Rao