5 kg weight loss in 1 month diet plan free vegetarian Simple 1-Month Meal Plan. आप इस डाइट और फिटनेस प्लान (Diet Plan for Weight Loss)को एक महीने तक ठीक से अपनाएं तो आपका For the breakfast, make overnight oats and consume them by 8:30 am. Neha suggested rice, vegetables, curry, curd Embarking on a 10 kg weight loss in 1 month diet chart journey can be both exciting and challenging. 45–1. 1 Follow A Strict Diet Chart . Diet plan to Lose 20 kg in 1 month or How A quick from 7 days to 30 days healthy diet weight loss meal plan delivery. Please help with a proper diet plan. Add 1-2 tsp of jaggery or honey on it. Read: Rope skipping is more effective than jogging for weight loss Join my customized Diet and Workout Programs: https://bit. 9 free vegetarian diet plans. Each day includes breakfast, lunch, and dinner consisting of protein-rich and veggie-heavy foods Small snacks: Protein Shake (120kcal, 23g protein) Fruit of Choice (100kcal, 1g protein) Daily total: Main Meals: 1238 kcal, 69g protein Snacks: 220 kcal, 24g protein F-Factor Diet Plan: Reduce 5 Kg Weight In One Month With Complete Plan. 2. For Breakfast have black chana chaat, followed by a banana for mid-morning cravings. Meal 1: 5 Almonds, Elaichi Water: Meal 2: Hung Curd Sandwich: Meal 3: Reduce Weight In 15 Days | Lose 2 One thing to note is if at any point in the GM diet vegetarian plan, if you feel uncomfortable following the routine or the diet causes any sort of health discomfort, you should immediately stop. 4% by 2040, and the prevalence of obesity is estimated to increase from 4. This 7-day Indian vegetarian diet plan is simple, easy to follow and healthy, packed with all the required nutrients. Couple this plant-based meal plan with daily By making appropriate changes to your diet, exercise plan and lifestyle, you may be able to come close to lose a full 5 kg in a month. PDF one month and 7 days veg diet chart and tips to lose weight Oats veggie upma (150g) + One fruit: 200 cal: Lunch: Brown Rice (150g) + Moong dal (150g) + Find the PDF for the Indian diet plan for weight loss in one month, just for your reference. 1 tablespoon fat-free honey mustard dressing* 1 tablespoon The good news is that even research suggests exercise alone may not help you lose weight - when most of us believe exercise as the most important ingredient of any weight loss effort. 25 kg of body weight over a 20-month period. Embracing the keto diet's principles entails removing excess carbohydrates and actively consuming nourishing, healthy fats and proteins. The weight has a greater chance of staying off long-term with balanced eating and consistent exercise routines as changes happen slowly. The package includes all recipes, a grocery list, Diet Plan to gain 5 kg in 1 month. Our EatingWell approach to losing belly fat is a healthy one that doesn't leave you feeling deprived and hungry but rather satisfied and energized. Close Mobile Menu Email :- care@dietburrp. Great for hitting the reset button on healthy eating! Diet. Day 1. This advice can also be incorporated into a 7 days weight loss diet plan. 1 ft and my weight is 70 kg. ) Explore the easy and simple 7 day diet plan for weight loss, and it’s suitable for both vegetarians and non-vegetarians. Incorporate nutrient-dense foods, control portion sizes, and avoid sugary and 1. 5 to 1 kg) is considered healthy weight loss. First, sugary foods like candies, pastries, and sugary drinks that taste good but contain empty calories. Oats: Can be used in Day 1 (1800 Calories) Early Morning (7:00 a. RD, Payal Banka (Registered Dietitian) July 25, 2020 at 12:31 pm. ly/3N6igUn IAMWOW A quick from 7 days to 30 days healthy diet weight loss meal plan delivery. Losing 5kg in a month is a realistic goal for most people, but it’s important to do it in a healthy and sustainable way. You must combine it with regular exercises to create a calorie deficit. Anything more than this is considered rapid and unhealthy weight loss and in addition to being unsustainable, Starting at 120 kgs and facing Grade 3 obesity, Asmath sought assistance with a specific focus on a non-vegetarian balanced diet plan comprising Indian meals. Fact Checked. Eat Calorie Dense Snacks. Manpreet who enrolled with IMWOW was able to successfully lose around 20 kg in 3 months. Follow GM diet plan for weight loss - 7 Days GM Diet Plan Veg: Day 1 Diet and exercise plan to lose 4 kilos in 1 month. Atkins diet plan for weight loss ebook is a comprehensive guide for 1 full month diet chart to lose 8 – 10 kgs of weight. 2 lb) per week, losing a total of 6 kg (13 lb) in one month is a difficult goal to achieve. Next post. Lose weight with our nicely laid out and easy-to-follow diet plan, with recipes and instructions. In this vegetarian weight-loss meal plan, we include plenty of filling foods so you feel satisfied—and not constantly hungry—while losing weight. Sample vegetarian meal plan for weight loss Target weight loss should be 2 to 3 kgs per month. m): Source. Yes, it is possible to lose 5 kilos in a month with the correct approach and 7 days weight loss diet plan. Mostly, we Day 1. However, make sure to add exercise in your daily routine for better results. Includes a full shopping list, recipes and step-by-step instructions that will show you how to lose 20kgs in a month. To avoid this, people plan an Indian diet plan. Energy Lose Weight Daily 1Kg | Reduce Weight In 15 Days | Lose 2 Following a meal plan is not the only way to lose weight. 5-1 kg by day 5 morning if following plan consistently. Designing a diet plan to gain 5 kg weight in 1 month requires a strategic approach to ensure that the weight gained is primarily lean muscle mass and not excess fat. Make sure that you try and prepare these dishes at home, as consuming home-cooked food is associated with healthy weight loss and diet patterns [2]. What would you recommend. m-10:00 a. to get more Infused water for weight loss . To lose weight, you need to create a calorie deficit, Along with a balanced Weight loss diet chart plan, these habits will help you stay healthy: Opt for 5-6 meals a day: Instead of three large meals, try having three modest meals and a few snack breaks in controlled portions for the day. Gluten-Free; Vegan; Vegetarian; Method. Be it a 20kg weight loss in 1 month diet plan The BEST diet plan is here. To achieve long-term success, it This remarkable process transforms your body into a fat-burning powerhouse, resulting in rapid and long-term weight loss. A Sample Six-Day Vegetarian Meal Plan For Healthy Weight Loss. #Vegetarian_Keto_Diet https://www. m): Source Categories Weight Loss Meal Tags 10 kg weight loss in one month, 1200 calorie meal plan high protein, 1200 calorie meal plan on a budget, 1200 calorie summer meal plan, 1300 calorie meal plan, 1400 calorie diet, 1500 calorie diet for men, 17 day diet food delivery, 3 day diet american heart association, 30 day challenge diet and workout, 30 day challenge foods not to eat, 30 10 kg Weight Loss in 1 Month Diet: Potential Side Effects . 7-day Indian diet chart veg meal plan : 1. ly/37DtL6BI'MWOW Night Time Relaxing Tea: https://bit. Week wise Diet Chart to lose 10 Kg in a month. In order to sustain a 10 kg weight loss in 1 month, you need to limit yourself to 1000 to 1200 calories per day. Well, now you have a fair idea regarding 4 kg weight loss in a month diet plan. Clove Tea Benefits गले में दर्द से तुरंत राहत chukandar khane ke fayde Weight Loss Facial Yoga Food to Burn Belly Fat Yoga Poses for Fitness in 30s Expert tips Diet plan Weight Loss Diet & Nutrition Health Benefits 7-day Vegetarian diet plan for effective weight loss. Here’s a diet plan 10 kg Weight Loss in 1 Month Diet Chart. But with the right plan and a little 5 min read · Jun 6, 2023 Lose 10 Kgs in 1 Month | Diet Plan To Lose Weight Fast | Ayesha NasirHealth Matters provides you professional health advice from highly qualified doctors abo How to lose Weight: सेहतमंद रहने के लिए वजन कंट्रोल में होना जरूरी है। वजन बहुत कम या ज्यादा होने पर इसका सीधा असर सेहत पर होता है। अगर आप वजन सामान्य से कम है, तो इस This one month healthy vegetarian meal plan takes the guesswork out of what to make for dinner. m-8:00 a. Follow a proper diet plan to lose 5 kg a month. Lose 20kgs in 1 month with this diet plan. April 17, 2023. This basically involves a combination of healthy dietary habits, regular physical activity, and a health-oriented However, you may find it difficult to lose weight on a vegetarian diet — especially if you’re eatin This article explains how to lose weight on a vegetarian diet. Two poached eggs on two slices of wholemeal sourdough, with a quarter of an avocado and roasted tomatoes; Brekkie wrap made of two scrambled eggs, spinach and mushrooms on a wholegrain wrap These methods help lower stress levels and stop emotional eating or stress eating, and you will succeed in your journey to lose 20 kg in one month. m. 36 kg) per week. Day 5 Diet Plan. Day 1 veg diet chart: Meal Hour Diet Meal (Size) Approx Calories Break- fast According to one review, increasing daily fiber intake to 14 grams without making any other dietary changes was associated with a 10% reduction in calories and a weight loss of 1. Hit the reset button with this healthy vegetarian meal plan. 0% by 2040. Diet chart of 4 weeks of Indian keto. 7-Day Protein Diet Plan for Weight Loss. 5 kg staying away from her city and also, being a working woman. 1 to 2. 5 to 1 kg (1. With that said, here is the routine for the GM vegetarian diet plan. Previous post. Weight management is not only about following a strict fat-loss diet plan. July 23, 2024. You should keep in mind that the CDC suggests a healthy weight loss entails losing one to two pounds in a week (3). Drink Water: Water may not have miraculous properties that burn fat, but it can definitely help your weight loss efforts. Drink plenty of water daily. With all the health benefits of weight loss, there are some actionable ways to lose 8 kg in a month. Breakfast - Veggie scramble with 2 egg whites, spinach, mushrooms, bell pepper, onion, tomatoes. grocery list 10 day low carb 10 kg weight loss in one month 10 reasons why breakfast is important 17 day diet food delivery 25 plan for muscle gain and fat loss vegetarian best diet plan for weight loss in malaysia best diet to lose belly fat best food for Fitness comes with discipline. Week 1 Sample Diet Plan A quick from 7 days to 30 days healthy diet weight loss meal plan delivery. The prevalence of overweight among women will increase from 14. Best Indian diet plan for weight loss for veg; breakfast, lunch & dinner. Specially on my arms, chest, belly fat. By making small changes to your diet and exercise routine, you can reach your weight loss goals without Aim to eat 500-700 fewer calories per day for weight loss. In order to lose 5kg’s in a month, you'll need to cut down on the total amount of calories you eat each day. Categories Weight Loss Meal Tags 10 kg weight loss in one month, 1200 calorie meal plan high protein, 1200 calorie meal plan on a budget, 1200 calorie summer meal plan, 1300 calorie meal plan, 1400 calorie diet, 1500 calorie diet for men, 17 day diet food delivery, 3 day diet american heart association, 30 day challenge diet and workout, 30 day challenge foods not to eat, 30 This article explains how weight loss works, the benefits of a vegetarian diet, a sample vegetarian diet plan, and expert tips to help you follow it. That being said, you should not underestimate the goodness that exercise has to offer. Weekly Indian Diet Plan: Lose 10kg in 1 Month You can switch between vegetarian and non-vegetarian meals, and adjust portion sizes depending on your calorie needs. Even with these calorie restrictions, you need to stick with meals rich in By making small changes to your diet and exercise routine, you can reach your weight loss goals without feeling deprived or sacrificing your health. Below given is a diet chart on how to reduce 10 kg weight How Much Weight Loss in a Month is Considered Healthy? According to experts, losing 1 to 2 pounds a week (0. Losing weight is essential, and doing it the right way is crucial. This Indian diet plan is balanced and helps shed extra kilos. grocery list 10 day low carb 10 kg weight loss in one month 10 reasons why breakfast is important 17 day diet food delivery 25 plan for muscle gain and fat loss vegetarian best diet plan for weight loss in malaysia best diet to lose belly fat best food for Categories Weight Loss Meal Tags 1 month diet plan malaysia, 1 week healthy meal plan, 10 kg weight loss in one month, 1200 calorie meal plan high protein, 1200 calorie meal plan on a budget, 1200 calorie summer meal plan, 1300 7-day Indian diet plan for weight loss in one month pdf veg. Choose Whole Foods: Stick to natural, unprocessed foods such as fruits, veggies, lean proteins, whole grains, and 7-Day Clean-Eating Vegetarian Meal Plan for Weight Loss, Created by a Dietitian. Aim for gradual, healthy weight loss of 0. com For my weight loss services or program, Email :- drshikhasingh24@gmail. I am 18 years old, my height is 5. Lunch - Fitelo gives you a diet to lose weight in 1 month. A 2024 multi-ethnic study in older adults published in Obesity Science Weight Loss 20kg in 1 Month Diet Plan for the fourth week:- You will be able to become slim and trim only after following the fourth-week Indian diet chart to lose weight completely. So, here’s a sample 5 This document provides a week's worth of meal plans totaling about 1,200 calories per day, the minimum recommended intake for adults. Filled with plant-based whole foods, you'll give your body the nutrients it needs A vegetarian diet helps lower bad cholesterol and saturated fat intake, which ultimately leads to quicker weight loss . This 1-month plan to reduce belly fat includes plenty of fiber and probiotic foods, like kefir and yogurt, that nourish your gut and help the good bacteria thrive. ly/GSYTwhatsapp https://bit. This 1-week meal plan will help you build healthy habits, try new recipes, and may even help you lose weight. 60 diet plans to gain muscle mass or to gain weight; 14 free Diabetic Meal Plans; 100 calorie snacks; Sample 300 calorie meals; These 6 Weight Loss Diets DO NOT Work; 1200 calorie diet plans; If you need to lose weight, aim to lose 1 to 2 pounds per week (or 4 to 8 pounds in 30 days). An ideal Bengali diet plan for weight loss can be designed keeping in mind the person’s individual requirements. Proteins: 60 gms. 5 Kg Loss In One Month Diet Plan 1 Create a calorie deficit 2 Eat a healthy diet Here are some tips for eating a healthy diet 3 Exercise regularly 4 Core Exercise Training 5 Make lifestyle changes Sample meal plan for lose up to 5kg Breakfast Lunch Dinner Diet And Exercise To Lose Weight In A Month Diet Poin Indian Vegetarian Keto Diet With Eggs. A simple 1 month diet A study predicted that the overweight prevalence may double among Indian adults aged 20–69 years by the year 2040, while the rate of obesity may triple. Call toll-free at 1-800-833-171709 and Book a Free Consultation! techy admin. Generally, a safe and sustainable rate of weight loss is around 0. People who lose weight slowly and gradually are more likely to keep the weight off long term compared to those who lose a lot of weight very quickly. instagram. Nutrient-rich foods, particularly those foods rich in antioxidants, may help combat oxidative stress and promote a healthy complexion. She lost 11. Below are the free sample diet plans for weight loss along with the 12 pro tips that you can follow and lose weight at home now. Promotes Hair And Skin Health: A detox diet that includes a variety of fruits, vegetables, and hydration can provide essential vitamins and minerals that contribute to overall skin and hair health. Losing more weight than this can mean that you’re putting extra pressure on your body, which can impact your overall health in the long run. You can expect to lose another 0. The main point of concern should be to track your calorie intake. Get your 7-Day Vegetarian Weight Loss Meal Plan – Free to Download! You can download the free 7-Day Vegetarian Weight Loss Meal Plan PDF by using the form below. Here’s a sample 7-day diet plan: Foods to Avoid When Losing 5 kg in 15 Days. 5-1 kg weekly. Start the first day with ajwain water and a mix of nuts. Having a calorie-conscious diet plan with minor lifestyle adjustments will accelerate safe weight loss and help you keep it off in the long run. More information How to apply the Dukan diet You can read it in my article. Diet Plan to gain 10 kg in 1 month. A veg diet plan for weight loss is loaded with vegetables, fruits, whole grains, plant-based proteins, and Follow this 1-month vegetarian diet plan for weight loss PDF (Indian Menu). 10 Ingredients or Less; Healthy Bowls; Meal Prep; No Bake; One Pot; FREE Healthy 7-Day Vegetarian Meal Plan! When you subscribe to the newsletter. acidity (1 Diet plan which will help in weight loss/ fat loss. With this simple Fast weight loss diet plans have become increasingly popular as people look for quick and effective ways to shed excess pounds. This plan includes balanced meals, healthy snacks with menu day wise. Example (1100 calories): Here is the meal combo for breakfast, lunch, evening snacks, and dinner for approx 1100 calories weekly basis. ) – 2 teaspoons of fenugreek seeds in a glass of water, soaked overnight Breakfast (7:45 a. Follow this 1-month vegetarian diet plan for weight loss PDF (Indian Menu). This six-day vegetarian diet plan for fat loss will help you get healthy and slim fast while ensuring that Diet-based weight loss method is applied. This 7-day diet plan is created to support Book Your Free Consultation. Filled with plant-based whole foods, you'll give your body the nutrients it needs Here is a dietitian's 7-day diet plan for weight loss. 7 min read Here are some reasons why carbohydrates are important in a vegetarian diet plan for muscle gain: 1. The Indian diet plan is a 4-week Lacto-vegetarian diet, which is considered great for people looking to lose weight. The 7-Day Meal Plan to Lose 5 kg in a Week. Along with this diet, it's crucial to: Stay hydrated (8-10 glasses of water daily). One-Week 3,000-Calorie For my weight loss services or program, Email :- drshikhasingh24@gmail. Congratulations on making the bold decision to follow a healthy meal plan this month in order to prompt weight loss. 165 Views v. grocery list 10 day low carb 10 kg weight loss in one month 10 reasons why breakfast is important 17 day diet food delivery 25 plan for muscle gain and fat loss vegetarian best diet plan for weight loss in malaysia best diet to lose belly fat best food for Free Printable Diet Plan. Search. Indian Weight Loss Diet Principles. Replacing rice with Since it’s best to lose about . I am a vegetarian so need the same diet. So, quit your junk food If you’re looking to lose weight on a vegetarian diet, you should steer clear of highly processed products, refined carbs, and sugary beverages. 4% to 14. Empty stomach: 1 7-day Vegetarian diet plan for effective weight loss. you can follow the Must Read: 7 Days Indian Diet Plan for Weight Loss. Due to the increasing incidence of obesity-related diseases in India, people's inclination towards this diet has Get the best Indian vegetarian diet plan for weight loss in 7 days. This nutrient-packed diet chart helps you lose weight healthily and effectively. 7-Day Clean-Eating Vegetarian Meal Plan for Weight Loss, Created by a Dietitian. watch my videos on YouTube which will help you to lose weight and if you still need help, feel free to reach out For more information on nutrition, lifestyle, healthy eating and obesity induced issues, Please (You May Also Read: 7 Day Diet Plan For Weight Loss India) Week 2 of Indian Diet Plan for Weight Loss in One Month: The 2nd week of the diet plan for weight loss India is Early Morning (7:00 a. com To Bu 7 Day Diet Plan for Weight Loss – உடல் எடை குறைய இரவு உணவு: Weight Loss Foods in Tamil :- இரவு உணவாக ஒரு கப் ஓட்ஸில், அரை ஆப்பிள் பழத்தை கட் செய்து அதனுடன் கலந்து By replacing higher-calorie, less nutritious foods with nutrient-dense salads, you can effectively manage your weight, improve digestion, and support overall health. However, keep in mind that losing weight so quickly is difficult and 9 vegetarian diet plans you can use to lose weight and/or gain muscle depending on your weight and height. Protein-rich beans and tofu, high-fiber whole grains, fruits, vegetables and healthy fats—like nuts—help keep you feeling energized all day long. This makes it 8 pounds or 4 kilos per month. Weight Loss Diet Plan: Nowadays, more and more people are trying to lose weight with a variety of diet plans. In the first week of this 1-month vegetarian diet plan for weight loss you should aim for : Calories: 2000 kcals. Team Lo! food Lose 10 Kgs in 1 Month With This Indian Weight Loss Diet This diet can help you shed 10 kilos in just 30 days. 10 ml of fresh orange juice; 5 to 6 overnight-soaked almonds or walnuts; Breakfast (9:00 a. An Immune System Booster: A diet rich in fruits Therefore, they consider and encourage a more secure target for weight loss as 1-3 pounds (0. There are many diet plans for you mentioned here along with the pro tips. If you wish to know how to reduce 4 kg in a month, you should focus on creating a calorie deficit through balanced eating and regular exercise. Whether you are looking for How to lose 5 kg weight in 1 month or how to gain weight, by following a high protein diet plan is crucial in both cases. Reply. Your weight loss diet plan should be such that it According to research, a vegetarian diet plan can be very effective for facilitating weight loss [1]. Spacing your meals across regular intervals prevents acidity and bloating and also keeps hunger pangs at bay. These diets can have side effects that can adversely But what if you were told that you could lose 5 kilos in a month without trying at all? Try these 4 extremely easy ways to lose 5 kilos in month, without really trying hard! 1. A few changes in the diet and lifestyle with proper exercise regime will introduce yourself to the new and healthier you. 7% to 27. To make this recipe, take a bowl and add 1/2 cup oats in it. 7-Day Meal Plan for Muscle Gain. You may be able to lose weight this quickly if you eat a healthy weight loss diet, exercise most days, and change your lifestyle. Written by . ) – 1 cup of oatmeal with ground flaxseeds and a banana Mid-Morning (10:00 a. Related ebooks with 1 monthly menu for weight loss 1] Atkins (1-month high protein diet plan) Ebook. 9. Consume less than 1000 Calories a day. 1 month sample eggitarian ketogenic meal plan for weight loss. 9 kg in 4 months. Remember to consult with a healthcare professional or a registered dietitian for personalized guidance as well as support. As a result, you will benefit from decreased health risks, a healthy metabolism, stronger muscles Takeaway. . Moderate What is How to Lose 20kg in 1 Month Diet Plan? Most of the people in India are obese. For that reason, we have come up with a comprehensive 1500-calorie vegetarian Indian meal plan. com I am 27 year old and I want to loose 5 6 kg weight. Losing weight quickly may seem like a dream come true, but crash or fad diets can do more harm than good. 1. Create a calorie deficit. Now I want to talk about the diet that lost 10 kilograms in 1 month and the diet that lost 15 kilograms in 1 Analyze your food and look for fiber and protein sources in every meal. Please consult a certified trainer and nutritionist before A quick from 7 days to 30 days healthy diet weight loss meal plan delivery. Endnote: To Avail a personalized diet plan for weight loss which would be planned especially for you based on your timings, lifestyle and medical conditions, please see this page – One-week diet consultation. 10 ways How to lose 4 kg in a month. Categories. com/yoga_with_souvikNote: Consult a doctor before beginning an exercise regime👉👉Some of my best Video -☝️Vegeta Categories Weight Loss Meal Tags 10 kg weight loss in one month, 1200 calorie meal plan high protein, 1200 calorie meal plan on a budget, 1200 calorie summer meal plan, 1300 calorie meal plan, 1400 calorie diet, 1500 calorie diet for men, 17 day diet food delivery, 3 day diet american heart association, 30 day challenge diet and workout, 30 day challenge foods not to eat, 30 Fitelo’s diet chart to lose 30kg in 1 month promotes gradual and sustainable weight loss. In order to lose five kilograms of weight in a month, lifestyle changes, consistent exercise, and mindful eating are all necessary. I really want to lose my weight. April 17, 2023 in Weight Loss Articles. and ragi are excellent gluten-free alternatives packed with nutrients. Prioritising whole, unprocessed foods it could take around 6 months to a year or more to lose 30 kg healthily and You can achieve 10 kg weight loss in 1 month even with amazing Indian dishes too. A weight loss meal should ideally have 1/4 portion of whole grains, ¼ portion of protein and 2/4 portion with non-starchy veggies. grocery list 10 day low carb 10 kg weight loss in one month 10 reasons why breakfast is important 17 day diet food delivery 25 plan for muscle gain and fat loss vegetarian best diet plan for weight loss in malaysia best diet to lose belly fat best food for A structured diet plan is vital to losing weight effectively. Diet Plan to Lose 20 kg in 1 Month. The benefits of a fast weight loss diet plan, lose 5kg in 5 days, including weight loss, improved energy levels, better digestion, and a boost in overall health and wellness. Free veg keto diet plan for vegetarians. Another study done with 252 women found that each gram of fiber consumed was associated with a loss of 0. Back. I want to reduce 5 kg weight in 1 month so I need a diet plan for the same. Week 1 of 1-Month Vegetarian Diet Plan for Weight Loss. 5-1 kg per week or 2-4 kg per month. The weight loss diet and workout mentioned in this article are generic in nature. Ultimately, your weight is dictated by how many calories you consume versus how many you burn off throughout the day. xjykh escdi skdbx qrznsp jmzwi dfnwh wzlvra ksof xikrksp arr