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Diet plan to reduce weight? - Online Doctor Chats

Date : 19-Mar-2013
User rating for this question
Very Good Posted in: Diet Plans
Answered by

General & Family Physician
Practicing since : 2009
Answered : 983 Questions
Doctor:How are you doing?
User:I am good, How are you doing
Doctor:I am good
Doctor:How can I help you today?
User:i am Looking for a diet chart to cut some KGs
User:on the other hand i am power lifter and totally confuse, how to balance between two!!!
Doctor:I'll tell you about the basic principles of losing weight
Doctor:and then you can login and request for a personalized diet and fitness plan.
Doctor:Does that sound ok?
Doctor:The first is eating right
Doctor:You would need to eat every 2 hours
Doctor:Small meals every 2 hours
Doctor:This helps boost your metabolism and helps you stay satisfied
Doctor:The next is breakfast needs to be the heaviest meal and dinner is supposed to be the lightest
Doctor:Thrdly, dinner should be not after 8:30 pm
Doctor:Next, totally avoid all junk, XXXXXXX fried food and sweets
Doctor:Drink atleast 2-3 litres of water in a day
Doctor:So, begin with a fruit and a healthy breakfast
Doctor:at say 7-8 am
Doctor:Then every 2 hours, eat something small
Doctor:So at 10 am , you can have some tea with 2 XXXXXXX biscuits
Doctor:at 12 pm, eat 1/2 of your lunch
Doctor:at 2 pm, eat the rest of the half
Doctor:at 4 pm, some fruit/bhel/sandwich
Doctor:6 pm- half your dinner
Doctor:and 8 pm -the rest of the half
Doctor:I am assuming lunch/dinner would be 2-3 rotis +dal/curd+subji
Doctor:Do you follow?
User:Thanks for your advice doctor, i know all these basics and following the same, however the point in i m POWERLIFTER(Who lift Heavy weights in the gym)
User:And I also consume lots of food supplements like protein, caffeine, 1-3, etc etc
User:Now my point is how to balance??
Doctor:Stop them
Doctor:the supplements
User:cant do that
Doctor:Its not required and it damages the kidneys
User:they all are certified and approved sports supplements
Doctor:A balanced diet with extra protein will serve the purpose for you
Doctor:Ok, XXXXXXX what do you do professionally?
User:i am regional head with TATA-AIG Life, however powerlifting is my hobby and doing it from long now!! :)
Doctor:I would still suggest the same
Doctor:There are several reasons which I'll try and explain
Doctor:First, protein doesnt get stored in your body
Doctor:So your body takes only what is required
Doctor:So even if you have a lot of protein, it gets excreted
Doctor:So extra protein, just puts a load on our kidneys
Doctor:Second, we are Indians
Doctor:So risk of diabetes and high blood pressure is more
Doctor:These 2 diseases anyway damage the kidneys
Doctor:Do you actually want to damange them more?
Doctor:Third, when you can get the same protein from dietary sources, why do you want to take those supplements
Doctor:Have you seen a pack of medicines?
Doctor:Do they ever write the side effects on the strip?
Doctor:But that does not mean the drug doesnt have side effects
Doctor:Each of these drugs is also approved and certified
Doctor:That does not mean I prescribe them or use them indiscriminately
Doctor:These supplements are good for people who cant eat
Doctor:Who are bed ridden
Doctor:because their rate of catabolism is so high that all the muscles in their body are being broken down
Doctor:I hope you follow
User:will do that, according to you, how much protien, one should consume?
User:Is there any scientific formula?
Doctor:ideally it should be 1g/kg body weight
Doctor:But you can take in something slightly higher also
Doctor:Thats because no food is 100% protein
Doctor:Next, is the exercise part
Doctor:I would want you to do aerobic exercise for 30-40 minutes daily
Doctor:Thats enough
Doctor:It has to be moderate
Doctor:So it can be jogging, walking, skipping
Doctor:Whatever you like
Doctor:But mostly, its about eating right
User:my schedule goes like this: one and half hour in the morning i LIFT and late evening i jog for 5 KMs
Doctor:How much time for the jog?
User:30-35 mins
Doctor:That should do
Doctor:You can make it upto 50 minutes
Doctor:But there is 1 thing I'd like to tell you
Doctor:There will only be a slight reduction in weight
Doctor:Because you are weight training
Doctor:But rest assures, the body fat content will go ddown
Doctor:so you have nothing to worry about
User:that is my point..Complete day exercise schedule is more than 2 hours… what diet should I take which gives me energy to sustain and the loose weight aswell.. and yes 10 hours of office
Doctor:I told you
Doctor:Eat every 2 hours
Doctor:Every portion size to be the size of your fist
Doctor:so basically 1 fistful of food every 2 hours
Doctor:It will make you very active also
Doctor:I also believe that pranayam can also help
Doctor:So kapalbhati 500 times/day will really boost your metabolism
Doctor:and eat healthy\
Doctor:Do you follow
User:Yes doctor
Doctor:But honestly, I am not expecting any major weight loss in you
Doctor:since the bulk of your muscles would be quite a lot
Doctor:Its not so much about weight loss as it is about reducing the fat content
Doctor:Eating right will reduce the fat content
User:My height is 5’9 and weight is 79 and BMI if 25.5, need to reduce 7 kgs to have corrected BMI. and fat percentage is somewhere around 17%
Doctor:The fat percentage is just fine
Doctor:You got a DEXA scan done?
Doctor:The BMI needs to be interpreted with caution
Doctor:If it's just muscle weight. its fine
Doctor:we dont want to add kilos in that inactive fat segment
User:i dont know the exact name of process, it is done by my personal trainer using some equipments
Doctor:Its not a DEXA scan then
Doctor:Even then
Doctor:Just follow the eating right principle and do some pranayam
Doctor:It will make you energetic
Doctor:and help you lose some weight
Doctor:Even though it may not be a lot of weight that you would lose
User:Rght doctor, thank you so much for your Advice.. i will follow the same
Doctor:If you stop the supplements, then also some weight would come down
Doctor:They artifically XXXXXXX up your muscles
Doctor:For the exact diet plan, would you request for one
Doctor:or should I tell my team to call you?
User:i request if they can call me up -- :)
Doctor:Will do that
User:Thanks once again
Doctor:Is there any other concern I can answer?
Doctor:Thanks for consulting me
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