Brief Answer:
Details requested

Detailed Answer:
Hi,

Greetings...!!!

I would be able to share a sample diet plan with you based on your calorie requirements, activity index and BMI.

Kindly share the following information in order to help me design a suitable menu for you.

Height-
weight-
food habit ( veg / non veg)-
activity ( walk , gym yoga, swimming or other sports etc.)-
Preferred cuisine -

Waiting for your reply.

Meenakshi

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Brief Answer:
low calorie high protein diet with exercises

Detailed Answer:
HI,

Thank you for the reply.

As per the given data, your BMI is 24.5 Kg/m2. This means that your weight for the height is within the normal BMI Range. It is important that you maintain the Proper diet and regular physical activities to maintain the current weight. However, if you wish you reduce a few more kilos, then 5-7 kilos would be sufficient.

When it comes to diet, the choices for a weight loss program rotate around the high fiber sources of energy while eliminating any possible source of empty calories like alcohol and carbonated beverages. Also, the other high calorie foods like sweets, white rice, sugars, ice cream, refined foods etc. should be cut down in terms of intake.

Dairy is important, but is would be wise to opt for low fat dairy products and avoid adding any sugar to these items.

Fats and fried foods have a lot of flavour but at the same a time these provide quite high percentages of calorie post digestion, in addition to the unwanted fats and sometimes direct cholesterol. Choose from refined vegetables oils like rice XXXXXXX olive, corn etc. while eliminating the saturated fats like coconut oil, pure ghee and butter etc.

Fruits and vegetables are low in calories but are packed with vitamins, minerals and fibre. These are good options for a quick bite as a snack. Not only refreshing, but they also help in improved digestion and keep you full. Nuts and dry fruits may also be taken in moderation, keeping in mind that when fried nuts and dry fruits provide too many calories, and are also difficult to digest. Whole pulses and cereal grains are packed with quality fiber, and maintain satiety for longer hours.

Go for pears, apple cider vinegar, yoghurt, unsalted popcorn, green tea, black coffee (sugarless) and black beans. Use less salt in diet and take your meals on time. You may divide the meals into small portions and have it at regular intervals. Club the diet program with physical activities for better results.

Brisk walk for 45 min is considered ideal for weight loss. You may start with 15 min and gradually add 2-4 minutes every day to reach 45 minutes. Try sit ups and abdominal crunches to tone up the abdominal muscles. It is important to be active as much as possible. Also make small lifestyle modifications like, eating food on time, avoiding activities like reading and watching TV while eating. Also, it is important to avoid unnecessary visits to restaurant and supermarkets. Sleeping on time and taking sufficient sleep helps in maintaining the metabolic rate.


Sample Menu:

Early Morning (8:30 AM):

Lukewarm water with lemon and 1 tbsp aloe vera Gel – 1 Glass
OR
Lukewarm water with 1 tsp. cinnamon powder – 1 Glass


Breakfast 9:30 – 10 AM:

Non fried preparations like:
Whole wheat bread with peanut butter – 2 slices + low fat paneer – 1 katori / Vegetable poha/ Dalia/ Sevian/ upma - 1 cup / Idli 2pc. With Sāmbhar – 1 cup / Chapatie 2 no. with seasonal vegetable preparation - 1 katori / Cornflakes with skimmed milk (less sugar) – 1 cup / Stuffed chapatti (2 no.) with dry vegetable – 1 katori / boiled black channa or steamed sprouts – ¾ cup with 1 slice wheat bread toast.

(you may take a hot beverage of choice with 1 tsp. sugar added sugar - vegetables to be avoided are potato, yam, colocasia and sweet potato)


Mid-Morning 12 – 12:30 PM:

Fruits (avoid the carbohydrate rich fruits like XXXXXXX sapota, grapes, banana, custard apple and watermelon also avoid fruit juices and fruit milk shakes)


Lunch 2:30 PM:

6” dry chapatti - 3 no
Seasonal vegetable preparation or Dal or non-veg – ¾ cup
Salad – 1 katori
1 glass thin skimmed butter milk or 1 katori skimmed curd.
you may also take Boiled brown rice 1 Cup + dal – 1 cup with salad 1 katori + 1 glass thin butter milk or 1 katori skimmed curd twice a week.

(Non-veg intake should be limited to chicken, fish and egg whites. The method of preparation is also important and it is best to avoid the deep fried or otherwise oily and fatty preparations. )


Evening Snacks 5:30 PM:

Green Tea (sugarless) – 1 Glass

Boiled black channa/ rajmah / dry peas/ sprouts with chopped onion, tomato, lemon, green chilies and salt – ½ cup

OR

Vegetable wheat bread sandwich – 1 no / puffed rice – ½ cup / idli – 2 no or Plain dosa – 2 no with tomato chutney – 1 katori


Dinner 8:00 PM:

6” dry chapatti - 3 no
Seasonal vegetable preparation or Dal– ¾ cup
Salad – 1 katori
1 glass thin skimmed butter milk or 1 katori skimmed curd.

OR

Veg XXXXXXX / poha/ upma / Bajra khichri etc – 1 Cup + Skimmed curd – 1 katori + salad – 1 katori


Start your meals with salads and buttermilk, and stop eating when you are just full.

Avoid snacking in between. Choose from a variety of vegetables and fruits. Limit the intake of non veg to twice a week for dinner.

POST DINNER 12 midnight:

Skimmed milk (sugarless) – 1 Glass

OR

Tender coconut water -1 Glass with a handful of dried fruits and nuts.

Hope this helps.
Please feel free to ask further questions.

Meenakshi

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