Get your Health question answered in 3 easy steps
A Doctor will be with you shortly
Ask a Doctor Now
150 Doctors are Online

Diet plan to reduce weight and lead a healthy life?

User rating for this question
Very Good
Answered by

General & Family Physician
Practicing since : 2009
Answered : 8985 Questions
This is XXXXXXX from Bangalore, I am 30yrs & working professional.

I am hoping to get suggestions on a diet plan that would be suitable for me to reduce my weight & lead a healthier life.

Here is what i am looking in a diet plan:

- plan should include Non-veg atleast twice a week
- I can walk every upto 45 mins
- I work in shifts which makes it difficult for me to stick to one timing, In these cases how should customize or modify my diet plan.

Thanks you in Advance.
Posted Sun, 24 Feb 2013 in General Health
Answered by Dr. Shoaib Khan 35 hours later
Hello XXXXXXX, thank you for writing to us.

Breakfast is the most important meal of the day, and from the diet plan I am going to suggest, it is also going to be the largest. A healthy breakfast can include a bowl of cereal (cereal+milk), along with either a fruit or 1-2 fruits cut into small pieces and added to the bowl of cereal. This bowl can be large in size.
Or 2 slices of bread with a boiled egg and a glass of milk/fresh fruit juice (no sugar).
You should have your breakfast as early as possible (between 7-9 am).

You will have 4-6 hrs until your next meal. If you feel hungry in between, have plenty of water, or a fruit, or 1-2 biscuits. All fluids without sugar. Often thirst is mistaken for hunger.

Your lunch (1-2 pm) can include 2 sandwiches (with an omelette in between and a little ketchup). Or it can include 1 dry roti, with any side dish (but almost always vegetarian).

Your dinner is best taken (6 pm - 8 pm). This can include a dry roti, with any vegetarian dish (minimum oil) or even 2 pieces of meat (twice a week), along with some salad (sliced tomatoes, cucumber, etc without salt or pepper). Walk an hour after you have finished dinner for at least 45 mins-1 hour.

Key pointers:
-Time your meals (divide your meals into 5 small meals, as you work in shifts-on a normal day keep meal numbers 1, 3 & 5 as breakfast, lunch dinner), shift changes- make 2, 4, 1 the main meals.
-Keep 5-6 meals a day, small and regular, to increase metabolism
-Vegetables (green-leafy vegetables, spinach, sprouts, alfalfa, broccoli, beat root, etc.) and fruits (figs, raisins, blueberries, strawberries, raspberry, oranges, etc.) XXXXXXX in antioxidants (help prevent disease and lose fat)
-Lukewarm water with less than half a lemon squeezed into it, half a glass after each meal (prevents/reduces the absorption of oil and fatty substances into the stomach or gut)
-Gap of at least 3 hours between dinner and your night sleep, drink plenty water before sleeping
-Drink as much water as possible just before a meal
-Avoid sugar, oil, fatty food

There are many ways to lose weight, but a healthy diet and mild exercise is the healthiest way to weight loss. The weight loss will be gradual, but you will feel much healthier with each passing day.

Feel free to write back to me with any further clarifications, and I shall gladly help.
Best regards.
Above answer was peer-reviewed by
Share on Facebook
Share on Twitter
Share on Google+

The user accepted the expert's answer

Ask a Doctor Now

© Ebix, Inc. All Rights Reserved.
All the information, content and live chat provided on the site is intended to be for informational purposes only, and not a substitute for professional or medical advice. You should always speak with your doctor before you follow anything that you read on this website. Any health question asked on this site will be visible to the people who browse this site. Hence, the user assumes the responsibility not to divulge any personally identifiable information in the question. Use of this site is subject to our Terms & Conditions
Already Rated.
Your rating:

Ask a Doctor