Hello ma'am mujhe morning time milk tea addiction ya kahenge toh psychologically mere liye important si hai kuch... toh kya 1 bar din me breakfast ke sath tea li ja skti hai weight loss journey me ... mera target 20kg loss krna hai ... or mujhe periods bhi irregular rehte hain .. n me diet krti hun but bar bar toot jati hain consistency nahi h n workout wagera bhi krti hun toh bhi mujhe khas results dekhne abhi nahi mile ... kya aap aesi diet youtube pr suggest kr sakte hain Jin logon ko milk tea Morning me lene ki habit hai wo usko le sake ... or me workout ke bad afternoon me whey protein shake 2 scoops leti hun toh meri usse bhuk Mar jati hai n fir directly evening n mostly night me bohot tez bhuk lgti hai mujhe..or jese me chia seed ,flaxseed, warm lemon water, apple cider vinegar, zeera water, black coffee, garlic clove yeh sab lena chahti hun apni diet me toh toh samajh nho aata ki kese manage ki jaye yeh sab cheezen diet me kyu ko yeh sabhi mostly empty stomacs lene ke liye hi hote h.. toh ky le kese le.. jisse omega 3 bhi jaye hydration bhi rahe mineral vitamin protein fiber sab mil sake prebiotic etc.
मैं भी mam खाना बनाती hu aur bhot km तेल me mne बनाना शुरु किया h लगभग 3month से मेरी famliy को bhot टेस्टी lgta h, मेरा weight आपको follow करके 92kg 400gm से 84kg 200gm (आज का) हो गया h Thanks to you❤ अभी मेरी journey स्टार्ट h
Hi mam mera weight 75 tha ,bich me 55 tak bhi gya ,lekin pichle 1 saal se massive constipation ho raha he ...Koi bhi pet saf krne ki aayurvedik chije kaam nhi kr rahi he ...I'm so so upset now .Uski vajah se bohot stress me hun ...pichle 5 month se ab thyroid ka problem start ho gya he ....I'm little bit of depress mam... Please suggest me a diet ...Ab 58 to 59 ke bich me fluctuate hota rehta he😢... Please help me
@@shalinisvlogsnmoreoflife1459 aap 3 छोटी हरड़ को रात को या subh को 1 glass water me भिगोकर rakh दे फिर उन्हें subh या शाम को chaba कर खा ले ऊपर से उनका pani भिगोकर पी ले 2 या 3 घंटे बाद पेट अच्छे से साफ हो जाएगा , 3 हरड़ से ज्यादा na ले loss mostion हो जाएंगे
सुमन बेटी आप आज के ज़माने के लिए angel 😇 हो तुम इतनी प्यारी बातें करती हो कि बस सुनते रहो आप न आजकल बहुत ख़ूबसूरत 🤩 दिख रही हो हमारी नज़र न लगे ख़ुश रहो स्वस्थ रहो धन्यवाद
Morning drink - soaked methi dana water Breakfast - 2-3 boiled eggs/ Tiramisu/ Overnight soaked oats Mid breakfast -1 seasonal fruit and green tea Lunch - Khichdi/ daliya/ quinoa with dahi and salad Evening tea - Shatavari tea with nuts kaju badam khajur akhrot with chana Dinner - Besan + Dhaniya + masala with ajawai with little water - make chilla add paneer with pyaz and tomato or paneer salad or mango shake with gond katira Night drink - lemon grass tea or chamomile tea
Di ....Aapne kitna acha sab samajhaya 👌👌👍👍🙏🙏 Di......Mein toh upset hu toh U tube par aapki nd kuch favourite channels ko video 📷 dekhti hu nd happy 😊 hu toh Apni self care karti hu....nd plannings karti hu ki yeh bhi karugee nd vo bhi karogee ...... Nd Routine hai ....Chahe jaise bhi Bhi mood ho, worship karne Mandir ya Gurudwara jana he Jana hai....🙏🙏 ❤️❤️😊😊
@@gunjanbhatiaa clean eating home food no junk no maida no refined oil no white sugar no specific diet but Suman di advise and words have huge influence on my weight-loss journey
Very much motivating Di..i recently started working and was finding it v hard to decide what to take for meals and cook cz i live alone..but this video solved my problem❤
Hi Suman di aapki recipe dekh kar bhaut motivation milta h. I also want to loose my 10 to 13 kg weight.. before 2 days I start my diet..my current weight is 73 .8 . I will update after one month Thanku😘😘
7 sal pehele mera pirpid kam hogaya tha wazan buhat hogaya tha or pcod nhi tha fer ek video net se follow koya jo ke wazan ko kam karne ke lye tha mujhe ye pata nhi tha ke ase mera piroid be theek hojayga 😊 wo tha methi seed powder kalunji seed powder choti harad poqder mene harad ko nhi bona tha pata nhi tha ke harad ko pehele bonte hn bas 3 ka poqder kiya suba berekfast ke bad ada chamach leya rooz or ada denar ke bad normal pani se 3 din mujhe lags ke ab mera wazan hoga 8 din follow kiya buhat kam howa piroid be theek howa by 😊
Still trying to sleep on time due to working hours But I have lost 1.2 kgs in 3 days with your pcos diet. I have endo but that diet is helping me with mood swings as well. Esp shatavari Thank you ❤❤❤
Thank you for this ❤mam you helped me alot in my downfall ur gem of person 🎉I am really grateful for your help support ❤god bless you ❤thank you so much
Hi Suman yeh diet plan toh kamal ka hai ..❤❤ aur tiramisu omg maine kal hi banaoungi essa… so tempting 😋Mann karta hai screen thodke aapke paas aao Milne 😃😃(just kidding) amazing recipes… Maine jab bhi Delhi aaongi aapse zaroor milna chahungi . ❤god bless amazing diet !
Thank u so much didi free mein itna accha and easy dietplan dene k liye❤❤❤. i love you. i will follow this and will surely update you my results. ❤❤❤❤. u are my angel
Mam aapke liye mai jitna bolu utna kam hai aap un logo ke liye misal ho jinhone jine ki aas chod di hai I love u kisi k najar n lage and I wish ki mai aapke sath kbhi rah pati love u mam ❤❤❤❤❤❤
Thank you so much mam.. I am a person who's follow you when you are a beginner of your journey.. You are mah inspiration... Thank you so much mam... Must needy Video it was for me
Mam please pcod diet plan bana do summera ka... Please please... And thoda heart heath k bare me bhi baat kro or foods or recepies share krdo for good heart health. Please ❤❤❤
Tysm Suman mam for this diet those wo can't afford to take personal diet u r the best mam❤️❤️❤️mam mera office ghr se bahut dur h so ghr aate aate mujhe 8.30pm ho jaata h kya me mrn me hi dinner carry kar sakti hu?? And iske saath aapke channel ka koi inch loss tea carry kar sakti hu evening ke liye shatavari ke sath alternative?? Pls pls pls bataiye mam 🙏🏻🙏🏻
Hii dii… Loved your videos. I loose 5 kgs through your videos. But after joining gym it’s hard to figure out what to eat. Can you please make a video for weight loss diet plan for gym females or gym diet.
pyari sister main apko buat arsy cy follow kar ri hun app buat helping hain mein app wali recepie banaty hun or deight karty hun ic sary deight plane main agar subha breakfast main basen ka chilla or dinner main labia k salad lay sakty hain
I am jee student.Due to long sitting hours and coaching ours and mess food i have gain around 40 kg in 2 years Please ma'am share weight loss diet for fast 10-12 kg.
Agr working mother ho but work overnights ho all weeks uske according kesa diet plan sai rhega...?? Bcz daytime working men ND women k to bhot pde h diet plans HR jgah but koi night time working person k according kbhi kch ni btata....
Is it useful for pcod also..? Bcz ,In PCOD We should avoid Dairy products ie Paneer etc.. So, kindly make a video for working women who is suffering frm PCOD.
Hello suman dii mujhko overnight oats pasand h agar regular 1 ya 2 month k liye khao to kuch side effects to nhi h uske i means Saturday Sunday chhodkar....
Hi Non veg working women k liysy koi video banayain pls specially lunch and dinner kyunk main kuch din to ya kha loon gii laikin ziada din naheen to pls help non veg people as well Thanks
Mam exercise tym btay kuch bhi kis tym kre mam excercise ke chakkar me mera nasta late ho jata h or din me zyada kuch nhi ka pati fir bhi 3 month me only 2 kg reduce hua plz reply
Best Weight Loss Diet Plan For Housewife - ua-cam.com/video/SWU205gf4E0/v-deo.html
Hello ma'am mujhe morning time milk tea addiction ya kahenge toh psychologically mere liye important si hai kuch... toh kya 1 bar din me breakfast ke sath tea li ja skti hai weight loss journey me ... mera target 20kg loss krna hai ... or mujhe periods bhi irregular rehte hain .. n me diet krti hun but bar bar toot jati hain consistency nahi h n workout wagera bhi krti hun toh bhi mujhe khas results dekhne abhi nahi mile ... kya aap aesi diet youtube pr suggest kr sakte hain Jin logon ko milk tea Morning me lene ki habit hai wo usko le sake ... or me workout ke bad afternoon me whey protein shake 2 scoops leti hun toh meri usse bhuk Mar jati hai n fir directly evening n mostly night me bohot tez bhuk lgti hai mujhe..or jese me chia seed ,flaxseed, warm lemon water, apple cider vinegar, zeera water, black coffee, garlic clove yeh sab lena chahti hun apni diet me toh toh samajh nho aata ki kese manage ki jaye yeh sab cheezen diet me kyu ko yeh sabhi mostly empty stomacs lene ke liye hi hote h.. toh ky le kese le.. jisse omega 3 bhi jaye hydration bhi rahe mineral vitamin protein fiber sab mil sake prebiotic etc.
Ma'am thyroid wale ke liye v same diet hai kya
Mam pcod me b ye diet le skte h kya
मैं भी mam खाना बनाती hu aur bhot km तेल me mne बनाना शुरु किया h लगभग 3month से मेरी famliy को bhot टेस्टी lgta h, मेरा weight आपको follow करके 92kg 400gm से 84kg 200gm (आज का) हो गया h Thanks to you❤ अभी मेरी journey स्टार्ट h
Good going 😅
Hi mam mera weight 75 tha ,bich me 55 tak bhi gya ,lekin pichle 1 saal se massive constipation ho raha he ...Koi bhi pet saf krne ki aayurvedik chije kaam nhi kr rahi he ...I'm so so upset now .Uski vajah se bohot stress me hun ...pichle 5 month se ab thyroid ka problem start ho gya he ....I'm little bit of depress mam... Please suggest me a diet ...Ab 58 to 59 ke bich me fluctuate hota rehta he😢... Please help me
@@shalinisvlogsnmoreoflife1459 aap 3 छोटी हरड़ को रात को या subh को 1 glass water me भिगोकर rakh दे फिर उन्हें subh या शाम को chaba कर खा ले ऊपर से उनका pani भिगोकर पी ले 2 या 3 घंटे बाद पेट अच्छे से साफ हो जाएगा , 3 हरड़ से ज्यादा na ले loss mostion हो जाएंगे
सुमन बेटी आप आज के ज़माने के लिए angel 😇 हो तुम इतनी प्यारी बातें करती हो कि बस सुनते रहो आप न आजकल बहुत ख़ूबसूरत 🤩 दिख रही हो हमारी नज़र न लगे ख़ुश रहो स्वस्थ रहो धन्यवाद
thank you so much ji
Best video ever!! Please
Make more for working women!
mam plz share a diet plan for aspirants bcz we are gaining a lot of wt dur to long sitting hours
soon dear
Yes specially in lower belly and thighs are getting heavier because of sitting@@FattoFabSuman
Yes plzz mam 😢😢 because I am house wife and mother also banking aspirants
💞Dear, Suman looking forward to see more videos of working woman.😁
Finally!!! Please make more of this series. I am sure it will help million women’s.
Mam....aap bahut achhe ho. Helping person ❤
Please make one diet plan video for 50 plus women. Who faces lot of health issues like thyroid and uric acid
ua-cam.com/video/T2xGzb3-teA/v-deo.htmlfeature=shared
Morning drink - soaked methi dana water
Breakfast - 2-3 boiled eggs/ Tiramisu/ Overnight soaked oats
Mid breakfast -1 seasonal fruit and green tea
Lunch - Khichdi/ daliya/ quinoa with dahi and salad
Evening tea - Shatavari tea with nuts kaju badam khajur akhrot with chana
Dinner - Besan + Dhaniya + masala with ajawai with little water - make chilla add paneer with pyaz and tomato or paneer salad or mango shake with gond katira
Night drink - lemon grass tea or chamomile tea
Di ....Aapne kitna acha sab samajhaya 👌👌👍👍🙏🙏
Di......Mein toh upset hu toh U tube par aapki nd kuch favourite channels ko video 📷 dekhti hu nd happy 😊 hu toh Apni self care karti hu....nd plannings karti hu ki yeh bhi karugee nd vo bhi karogee ......
Nd Routine hai ....Chahe jaise bhi Bhi mood ho, worship karne Mandir ya Gurudwara jana he Jana hai....🙏🙏
❤️❤️😊😊
I cook to divert my mind and eventually I feel good to cook for myself and even my family. Great information as ever❤
Sis the way u speak reality I love it..we needed someone who speaks reality ❤ I've moved to L from 3XL
Same pinch ❤
How
@@gunjanbhatiaa clean eating home food no junk no maida no refined oil no white sugar no specific diet but Suman di advise and words have huge influence on my weight-loss journey
Suman if I could give any award I will give u Oscar award for yr diets. Yr r awsome. Nice diet. U r a cutiee pie❤
Thank you so much 😀
Very much motivating Di..i recently started working and was finding it v hard to decide what to take for meals and cook cz i live alone..but this video solved my problem❤
Hi Suman di aapki recipe dekh kar bhaut motivation milta h. I also want to loose my 10 to 13 kg weight.. before 2 days I start my diet..my current weight is 73 .8 . I will update after one month Thanku😘😘
All the best
7 sal pehele mera pirpid kam hogaya tha wazan buhat hogaya tha or pcod nhi tha fer ek video net se follow koya jo ke wazan ko kam karne ke lye tha mujhe ye pata nhi tha ke ase mera piroid be theek hojayga 😊 wo tha methi seed powder kalunji seed powder choti harad poqder mene harad ko nhi bona tha pata nhi tha ke harad ko pehele bonte hn bas 3 ka poqder kiya suba berekfast ke bad ada chamach leya rooz or ada denar ke bad normal pani se 3 din mujhe lags ke ab mera wazan hoga 8 din follow kiya buhat kam howa piroid be theek howa by 😊
Mam bhut sohne hunde ja re o day by day khush rho hmesha kala tika lga k rkhia kro bless u always
thank you so much ji
Ma’am your confidence level is so inspiring ❤😊 One of the most dedicated women I’ve ever seen !!
Thank you so much 🙂
Motivational video so nice ..love from karachi Pakistan ❤
Mon -Friday
Morning drink: Soaked methi water
Breakfast: Jaggery Sauf roti
Overnight soaked tiramisu
Basil chia seed pulling
Overnight soaked oats
Weekend:Poha , chilla, idli
Mid morning:Fruit green tea
Lunch: khichadi rajma chawal Dalia Quinton curd salad
Evening tea Shatavari manjistha tea nuts
Dinner: besan wrap paneer salad
Night drink:lemongrass chamomile tea
Veg Diet plan for those who removed gall bladder and have migraine...
will upload soon
Still trying to sleep on time due to working hours
But I have lost 1.2 kgs in 3 days with your pcos diet. I have endo but that diet is helping me with mood swings as well. Esp shatavari
Thank you ❤❤❤
Thank you for this ❤mam you helped me alot in my downfall ur gem of person 🎉I am really grateful for your help support ❤god bless you ❤thank you so much
My pleasure 😊
Hi Suman yeh diet plan toh kamal ka hai ..❤❤ aur tiramisu omg maine kal hi banaoungi essa… so tempting 😋Mann karta hai screen thodke aapke paas aao Milne 😃😃(just kidding) amazing recipes… Maine jab bhi Delhi aaongi aapse zaroor milna chahungi . ❤god bless amazing diet !
thank you ji
Mam literally u r super se uppar 👌👌👌👌 thank u for making this kind of video for working women
Thank u so much didi free mein itna accha and easy dietplan dene k liye❤❤❤. i love you. i will follow this and will surely update you my results. ❤❤❤❤. u are my angel
thank you ji
I am also working women and newly mother but doing night shift please share diet plan for us
ua-cam.com/video/XIAfIfvCB60/v-deo.htmlfeature=shared AAP APNA MEAL CARRY KARO
Love you suman, you are such an agel yar u solved all my problem
thank you ji
Ma'am aapne jo btaya ki diet se phle kya kya hona chahiye working women wo sb hai mere pass
You are such a very nice person.. very useful video
Thank you mam❤
My pleasure 😊
Mam aapke liye mai jitna bolu utna kam hai aap un logo ke liye misal ho jinhone jine ki aas chod di hai I love u kisi k najar n lage and I wish ki mai aapke sath kbhi rah pati love u mam ❤❤❤❤❤❤
thank you so much ji
You look fab,
Dekhu to din ban jaye, sunu to sukoon mil jaye ❤
Thanx mam to motivate for continuing weight loss journey❤❤
thank you
Thank you Suman,Love you dil se ❤
Motivational and very taunt wala... Very strict teacher
Mam aap ke wrap ki recipe dekh ke muje to craving hone lagi he iski
Yammy wrap 😋
Thanku so much maam❤😘
😘
It is applicable to pcod also na it will help to reduce at least 10 kg na
God bless you always maam
Yes you can
Finally wait is over gonna do this diet after one month will update u ma'am thank u for this diet plan
all the best
Thank u ma'am @@FattoFabSuman
Thank you so much mam.. I am a person who's follow you when you are a beginner of your journey.. You are mah inspiration... Thank you so much mam... Must needy Video it was for me
It's my pleasure
Mam working woman with pcod diet plan upload kijiye
will upload soon
Thanks ma'am ❤
AAP kitni tension lete ho u said Daya karo apni body ki salute to u mam god bless u ❤
thanks dear
Aap ke videos bade achche hote hain ❤
thank you ji
Mam please pcod diet plan bana do summera ka... Please please... And thoda heart heath k bare me bhi baat kro or foods or recepies share krdo for good heart health. Please ❤❤❤
ua-cam.com/video/xMvgIpDSh0o/v-deo.htmlfeature=shared
Thanks ma'am kbse wait tha is diet ka❤
This plan is so realistic and motivating at the same time 🩷
Big smile on my face. I m happy
Tysm Suman mam for this diet those wo can't afford to take personal diet u r the best mam❤️❤️❤️mam mera office ghr se bahut dur h so ghr aate aate mujhe 8.30pm ho jaata h kya me mrn me hi dinner carry kar sakti hu?? And iske saath aapke channel ka koi inch loss tea carry kar sakti hu evening ke liye shatavari ke sath alternative?? Pls pls pls bataiye mam 🙏🏻🙏🏻
no alternative and meal carry karo
Please post a diet plan for kids to reduce weight and good health maintain
Yes mam
sure
This is the wonderful video can see passion on you face but people who do night shifts can follow this as its?
aap morning time night time par shift kardo
U r really a god gift for all womens ❤
thank you ji
You are an inspiration @suman ma’am!
Plz mam diet plan for night duty workers also
aap morning time ko night time se replace karo
Hii dii… Loved your videos.
I loose 5 kgs through your videos. But after joining gym it’s hard to figure out what to eat. Can you please make a video for weight loss diet plan for gym females or gym diet.
ua-cam.com/video/w2vogvbPTW4/v-deo.htmlfeature=shared
pyari sister main apko buat arsy cy follow kar ri hun app buat helping hain mein app wali recepie banaty hun or deight karty hun ic sary deight plane main agar subha breakfast main basen ka chilla or dinner main labia k salad lay sakty hain
yes
Very useful
Thank you so much
Love too suman
My pleasure 😊
I m gonna try the trimasu recipe soon looks yummy ♥️♥️
Enjoy
Love you Suman mam.you r really vry intelligent personality
thank you ji
Wow very very nice ❤and thanku so much ❤dear ❤ God bless you always ❤❤
Thanks a lot 😊
Please provide link for Gond katira drink recipes. Thank you so much . I really appreciate it
ua-cam.com/video/TTDG-Vq90-0/v-deo.htmlfeature=shared
So happy u shared this video Suman ❤ keep going dost
Thank you so much 😀
Mam hips ke fat ke liye b dedicated video bnayiye plz
bache gym join karo
Your getting prettier day by day 😍😍😍
😊 thank you
Deti me Gud ki roti dekh kar man khush hogaya 😅😅😅😅
Thank u so much for this diet plan
Ur recipes are quick,simple , & super tasty
Thanks a lot 😊
Hello mam
Pls share varicose veins related diet plan
will upload soon dear
I am jee student.Due to long sitting hours and coaching ours and mess food i have gain around 40 kg in 2 years Please ma'am share weight loss diet for fast
10-12 kg.
ua-cam.com/video/JOjbQSHDkqQ/v-deo.htmlfeature=shared
Agr working mother ho but work overnights ho all weeks uske according kesa diet plan sai rhega...??
Bcz daytime working men ND women k to bhot pde h diet plans HR jgah but koi night time working person k according kbhi kch ni btata....
bache morning time ko night time se replace kardo
Methi kalunji choti harad harad ko mene nhi bona tha bas ase he powder kiya tha 😊by
Ap ny sath deit bui ki thi? Agar ki to deit bui share kro
Thank u dear stay blessed
@@Kangan-jj5gg quantity kitni leni in sub chezon ki
@@PakizaAbid-tf6xy pakiza sis aapki heat wali tu nhi he or kya aap ka wazan buhat he kitna he reply do
Is it useful for pcod also..?
Bcz ,In PCOD We should avoid Dairy products ie Paneer etc..
So, kindly make a video for working women who is suffering frm PCOD.
please avoid paneer use tofu
Di diet for kids, 10 years to 18 years non veg diet bolo plz. These age me periods start hota hai and other hormonal problems.
no
Ma'am pls 40+ ke liye bhi ek diet plan bnaiye🙏🙏🙏plssss
ua-cam.com/video/T2xGzb3-teA/v-deo.htmlfeature=shared
Plz share more tiramisu recipe
ua-cam.com/video/04gKBOZ7ZLs/v-deo.htmlfeature=shared
Hello dee mera weight 90 kg h , m conceive nhi kr pa rahi weight ki wjh se , plz share diet plan aisa k mujh jaisi ladies ki help ho jaye
ua-cam.com/video/TkHIr08wGGI/v-deo.htmlfeature=shared AAP APNI DIET MAI SATAVARI ADD KARO
Please share diet for night shift…🙏🏼🙏🏼🙏🏼
soon
Superb diet for me mam❤. I love you 😘
Plz make videos for osteoporosis because I don’t want to take any medicine that are steroids in allopathy plz mam❤
will upload soon
Thx mam
Hello suman dii mujhko overnight oats pasand h agar regular 1 ya 2 month k liye khao to kuch side effects to nhi h uske i means Saturday Sunday chhodkar....
no dear
Hi
Non veg working women k liysy koi video banayain pls specially lunch and dinner kyunk main kuch din to ya kha loon gii laikin ziada din naheen to pls help non veg people as well Thanks
ua-cam.com/video/B08wqtine4Q/v-deo.htmlfeature=shared
Suman ma’am please suggest a good protein powder for women for muscle building during gym, something you trust and rely?
ua-cam.com/video/w2vogvbPTW4/v-deo.htmlfeature=shared
Best diet plan till date ❤
Yes 😊
hum tiramisu mein honey ki jagah shakar use karr sktein hai ? thank you ma'am for this video🥰
yes you can
Thanks a lot maam it will helpful
Waoooo zbardast ideas❤🥰😘😘😘 Jano you are great 👍🏻
thank you ji
Mam tiramisu and chia seeds mango puddind daily le skte h lunch me??
hanji
Varicose vanse ke liye bhi koi tips bathaye
ok ji
Suman, can you please guide about 7 days of water fasting ?
no
Woman egg qulity ko theek karne ke lye koi ashe diet or juice par video do mem 😊
soon
Thanks a lot mam...most requested one❤
Mam exercise tym btay kuch bhi kis tym kre mam excercise ke chakkar me mera nasta late ho jata h or din me zyada kuch nhi ka pati fir bhi 3 month me only 2 kg reduce hua plz reply
timing fix karo aap
Literally love this video ❤❤❤
Thanks mam
Mam i have 8.2 Uric Acid....can i take this diet??? Please reply❤❤❤l❤🙏🙏🙏
yes aap pulses mat lena veggies lena
Amazing diet plan mam ❤🎉😊
Thanks a lot 😊
Thank you so much Ma'am ❤❤❤
Thank you mam. You are soo good ❤
Sukan didu plsss plsss aap summer ki pcod diet dijiye bt working girls k liye
aap ise follow kar sakte ho use low fat milk and tofu
Thanks alot dear Suman ❤