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Want to lose weight. Diet plan?

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Answered by

Dietitian & Nutritionist
Practicing since : 2003
Answered : 123 Questions
Question
Hi,

I am Deepak age 27 yes. My height is 27 and my weight is 97. My problem is weight loss. Below is my daily plan

1) I Wake up at 6:00 am and have a glass of lemon honey warm water
2) I play shuttle batminton for an hour
3) I do XXXXXXX namaskar yoga for about 20 mins
4) Drink a glass of milk along with oats at 8:30 am
5) I will have 4 ildly/ 3 small doas / upma altenately at 9:15 am
6) I go to office
7) Around 1:00 PM i will have lunch with rice / curry and curd.
8) Around 5:00 PM i will have some snacks like keera cucumber/carrot / biscuts
9) Go to home from office.
10) In office i drink 1 ltr of water.
11) After going home at 7:00 I will have some fruits
12) Eat dinner at 8:30pm mostly 2 chapati with some curry or idly or dosa.
13) sleep at around 10:00pm
Posted Sat, 21 Jul 2012 in Weight
 
 
Answered by Grace Abraham 1 hour later
Hi XXXXXXX
Thanks for your query.
I need some of your details which will help me to plan a diet for you. Let me know the answer to these questions so that I can help you better.
1. What is your Height?
2. What is the duration of physical activity and how many times in a week you do it?
3. Do you take oats with milk with added sugar / honey or Is it plain oats with milk?
4. Do you take anything as a mid morning snack - like tea or coffee with snacks?
5. What fruits you usually have in the evening and how many times in a week you take them?
6. Do you take any junk foods and how many times in a week?
7. What about sweets / chocolates, how many times in a week you eat them?
8. How many times in a week you eat Idli or dosa during dinner?
9. Do you eat anything after dinner?
10. Do you consume alcohol or smoke?
11. Are you a vegetarian or Non-vegetarian?
Kindly fill in details and revert back.

Regards
Grace Abraham
Above answer was peer-reviewed by
 
Follow-up: Want to lose weight. Diet plan? 14 minutes later
Dear Doctor,

Please find my answers below

1. What is your Height?
my height is 5.10

2. What is the duration of physical activity and how many times in a week you do it?
I do it 7 days a week for about an hour.

3. Do you take oats with milk with added sugar / honey or Is it plain oats with milk?
I take oats with milk and little of JAGGERY

4. Do you take anything as a mid morning snack - like tea or coffee with snacks?
i dont have the habit of drinking tea or coffee. I mostly wont eat anything.. when i feel like hungry i will eat some biscuits.This is like probably once in a week.

5. What fruits you usually have in the evening and how many times in a week you take them?
I will have papaya, pomogrante, pineapple and all seasonal fruits. I wont eat banana.I take them at least 5 times a week.

6. Do you take any junk foods and how many times in a week?
very occasinally. probably 1 or 2 times a week.

7. What about sweets / chocolates, how many times in a week you eat them?
Very very occasionally. Probably once or twice a month.

8. How many times in a week you eat Idli or dosa during dinner?
2 times a week.

9. Do you eat anything after dinner?
I drink butter milk before going to sleep.

10. Do you consume alcohol or smoke?
No i dont drink and smoke at all.

11. Are you a vegetarian or Non-vegetarian?
I am a non-vegetarain..
 
 
Answered by Grace Abraham 48 minutes later
Hi XXXXXXX

According to your height and weight , your Body Mass Index (BMI) is 30.6 kg/m ,which is considered as Grade I Obesity,whereas the normal BMI range is from 18.5-24.9 kg/m. Ideal body weight for your height should be between 73 kg to 78 kg. Initially you can have a target of losing half kilo in a week, which will aid in reducing 2 kg in a month. Gradual reduction of weight will help, not to regain the lost weight.

To start the day, eat a heathly breakfast with all essential nutrients, I would suggest you to have Oats with skimmed Milk without sugar or jaggery, but with any one fruit in the morning for all 5 working days, and take idli or dosa on weekends. Try to avoid oily fried foods like vada, poori etc and also chutney made out of coconut or groundnut, instead choose sambar or onion / tomato / mint / Coriander chutney.
Take XXXXXXX tea, (which helps in reducing fat) without sugar as a mid-morning snack along with some hi-fiber biscuits.
For lunch, restrict on rice, take three Roti without oil , with vegetables and dhal along with a glass of Skimmed Buttermilk. Include salads on a regular basis to increase the fiber content in the diet and avoid sweets, pappad, pickles which are high in calories.
During evening, have a very light snack like boiled corn or any fruit or two slices of wheat bread sandwich or low fat fruit flavoured yogurt.
Have an early dinner before 8 pm, avoid rice and any preparations made from rice like Idli, dosa during this time, have either roti made with wheat flour or jowar flour without oil, along with vegetables and dhal, include salads also.
Bedtime - a fruit can be taken.Fruits like Banana, Seethaphal, Sapota, Avocado, Watermelon, Mango and all Root vegetables (except radish, turnip, carrot) to be avoided in the diet.
There should be a gap of 1.5 hrs- 2 hrs time interval before you go to bed, after dinner.
Chicken or fish can be taken twice weekly, preferably in a curry forn without coconut used for the preparations. Boiled egg white is preferred rather than whole egg.
Keep yourself hydrated, take at least 3-4 litres of water every day.
You can modify your physical activity since your body is used to the same form of exercise. Try to change to either jogging, or running with some simple abdominal exercise along with your daily routine physical activity.

Hope you will try to follow the diet.
Best of wishes for success - Start today!!

Regards
Grace Abraham




Above answer was peer-reviewed by
 
Follow-up: Want to lose weight. Diet plan? 1 hour later
Thank you so much doctor..yes will surely follow from today !!
 
 
Answered by Grace Abraham 18 hours later
You are welcome.

If all your queries are answered, please close this discussion.

Take care and Regards.
Above answer was peer-reviewed by
 
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