Regylar 4 hrly food intake including lots of vegitables & nonveg preparations with less of oils or fats. salds, fruits which are not sweet,sufficient proteins
,omega 3 fatty ocids (salmon ,trout fishes,soya bean) Fatless Dairy proudcts .
You shold have arround 1800(>2000)Kal./day.
- 1 gm carbohydrate
(Cereals like wheat, rice &starch containing food like
potato) gives you 4 Kal.(60% of daily intake should be carbohydrates)
- 1 gm. protein give you 4 Kals(legumes pulses, eggs ,non veg food milk &milk products) .Should constitute 25% of daily intake.
-1 gm fat gives 9 Kals (edible oils, butter ,margarain,animal fat-fish oil.) should be at the most 15% of total intakein a day. Omega 3 fatty acids are benificial.
Vitamines & minerals in form of green vegitables,salads,fruites,sprouts, fatlless milk,curd ,eggs ,to be taken to have a balansed diet
-15 glasses of liuids/day
-45 mts exercises/day including brisk walk,yoga
(for mind determination)
-avoid excessive sleep.
Are the welcome lifestyle changes for weight loss
.&can combat heridity too to some extent.
Wishing you all the best.