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I am 26 years old and 90kg. How can i reduce weight ?

hi i am 26year old girl but nmy weight is 90kg i want to reduce and need healthy lunch/breakfast/dinner chart
Asked On : Wed, 1 Jun 2011
Answers:  3 Views:  432
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Diseases and Conditions
General & Family Physician 's  Response
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 &meditation (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.
Answered: Sun, 5 Jun 2011
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Dietitian & Nutritionist Deepal's  Response
Breakfast-2 no Khakra/ Theplas/ Loli (plain without oil)
2 Idli (no coconut chutney)
2 Sada Dosa (no coconut chutney)
1 onion/tomato uttapam (no coconut chutney)
1 bowl Daliya /upma/ poha- with vegetables
2 slices whole wheat / mixed grain bread toasted
1 Brown Bread Sandwich (no butter / potato / cheese)
2 tbsp wheatflakes+1 tbsp cornflakes with 1 cup skim milk
3 tbsp oats porridge with skim milk
1 stuffed paratha (no potato stuffing, without ghee/butter)

Select any 1 option from above

1 Katori/Wati (small) Sprouts (moong)
1 Katori/Wati Sambhar
1 cup skim milk
1 vati low fat yogurt

1 option from this - this is your breakfast

lunch and dinner

2 Wheat Chapatti - 30g each (no ghee)
4 Phulka – 15g each (no ghee)
1 jowar roti / rotla (60g each)
1 bajra roti / rotla (60g each)
1 chapatti and 1 small vati rice
1 bowl whole wheat noodles/ spaghetti/ pastas

1 option from above item


1 Katori Dal / Pulse
1 Katori / Wati (small) Yogurt / Curds (skim Milk)
1 Katori / Wati Kadhi
1 vati mixed sprouts

1 option from above item


1 Bowl (Big) Vegetable Salad
1 Bowl (big) Vegetables, Steamed / boiled
1 Katori / Wati (small) Veg-Mixed

1 option from above item

Snacks (in between your breakfast and lunch and lunch and dinner)
1 Fruit
2 Cream Cracker Biscuits
2 Marie Biscuits
2 Digestive Biscuits
1 Bowl (medium) Puffed Rice with roasted channa
2 Khakra
1 bowl popcorn plain
1 veg sandwich (no potato/butter)
2 no Idli (without chutney)
3 pcs Dhokla (no oil),
1 bowl of salad
1 Bowl Soup, Vegetable (clear)
1 Bowl Soup, Mixed vegetable
1 katori roasted soya nuts

1 option frm above items

use only 3tsp of oil per day ie 15ml

Follow the above diet and introduce some exercise in your routine,

45mins brisk walk or walking 10mins after every meal
avoid skipping meals or binge eating
aviod high fat foods n fried items
aviod - mango banana chikoo, jackfruit and fruit juices

i hope this helps
all the very best
Answered: Fri, 3 Jun 2011
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General Surgeon Dr. Rajinder Bajoria's  Response
Welcome to health care magic
     nothing is impossible if you have strong will power to reduce weight.Start doing regular exercise & along reduction in fatty & high calorie foods.
‘Hope I have answered your query, I will be available to answer your follow up queries, “Wish you Good Health and speedy recovery”

Answered: Wed, 1 Jun 2011
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