It is called “21/90” and is a 21-day program created by an Indian nutritionist, Nnami Agarwal, as a diet for those who stay at home in the face of the Coronavirus emergency. The idea is to maintain good habits that lead us to lose weight for 21 days.

It is called 21/90 because it lasts a minimum of 21 days: three weeks are in fact what is needed to make the new habit part of our routine and lose weight without stress. 90 instead refers to doing 90% of the things on the list.

In this way, those who manage to do 90% of the diet plan for those who stay at home, can lose 3 to 4 kilos a month without effort. Those who manage to do 100% of the route can lose between 5 and 6 kilos per month.
The important thing is not to give up the course for three weeks. At that point doing the last week and then moving forward will be a lot easier.
Described in this way, the diet seems complicated, instead it is a simple and customizable plan.

THE DIET FOR THOSE WHO STAY AT HOME “21/90”

Diet

You must choose to do at least four of these things per day. You can change your preference, they don’t always have to be the same.

1. Have a breakfast of plain low-fat yogurt or soy + 6 almonds and 2 prunes or dates, coffee or tea.
2. Only drink lemon water until lunchtime after breakfast.
3. Eat for lunch: 150 grams of boiled legumes or chicken breast with 200 grams of mushrooms, courgettes, aubergines or peppers or pumpkin and a teaspoon of oil + 100 grams of fruit of your choice.
4. Eat dinner no later than 8pm starting with raw vegetables and drink sugar-free turmeric tea before bed.
5. Limit yourself to 50 grams of pasta, rice or bread or other baked goods throughout the day.

Well being

Do these things every day.

1. Stretching for ten minutes a day (watch this video or video ).
2. Start with a morning yoga session which consists of 5 rounds of surya namaskar (watch the video and repeat it 5 times).
3. Dance for five minutes or watch a funny video for 10 minutes.
4. Always get up and go to sleep at the same time.

Activities

Do 4 of these 5 things every day. You can change your preference, they don’t have to be always the same and four every day.

1. 60 bodyweight squats per day (see video , you can also vary)
2. 25 lunges per leg per day x twice per day (see video ).
3. Run with legs raised for one minute ten times a day.
4. 10 push-ups on the arms 4 times a day.
5. One minute of plank 3 times a day ( see video ).

Another diet for those staying at home? Try the walking diet at home.