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In thirties, female. Can i go for diet? - Online Doctor Chats

Date : 26-Mar-2013
User rating for this question
Very Good Posted in: Weight & Lifestyle
Answered by

General & Family Physician
Practicing since : 2003
Answered : 1563 Questions
User:im 5 feet het and 76 kg wt
User:can i go for consuming only oats as breakfast & dinner and chappati for lunch
Doctor:how old are you XXXXXXX?
User:31 yrs
Doctor:Actually losing weight has 2 components
Doctor:First is dietary modification
Doctor:second is exercise
User:please suggest me diet along with exercise
Doctor:i will just do that
Doctor:First the diet
Doctor:The basic principles first
Doctor:first of all, eat every 2-3 hours
Doctor:second, dinner should be latest by 8:00 pm
Doctor:third, your dinner should be your lightest meal and your breakfast should be your heaviest meal
Doctor:Next, atleast 2-3 litres of water should be taken in a day
Doctor:Now , XXXXXXX i want you to tell me what all you have in the whole day
Doctor:Then I can tell you how you should modify it
User:mostly i will skip my break fast
User:lunch I will have meals like rice,sambar,rasam and vegetable
User:night i will have chappathi or dosa
Doctor:Ok, what time are the meals?
User:1-4 pm
Doctor:and dinner?
User:9.30 to 11.00
Doctor:Do you work?
User:yes Dr.
Doctor:What time do you come back?
Doctor:Lets try and chaange it
Doctor:First, I want you to have a fruit 1st thing in the morning
Doctor:an apple/orange/banana
Doctor:anything except mango, grapes or sapota
User:will banana increases weight
Doctor:This should be as soon as you get up
Doctor:1 banana is 100 calories
Doctor:So you can limit the calories by having only 1
User:ok dr
Doctor:Next, is it possible for you to have idli in the morning or dosas ( made at home)
User:how about kellogs with milk
Doctor:Have wheat flakes with milk
Doctor:Thats the best
User:ok dr
Doctor:The milk needs to be skimmed
Doctor:1 bowl with a little milk
Doctor:This should be within 1 hour of waking up
Doctor:Then after 2 hours, have 1 cup coffee with 2 XXXXXXX biscuits
Doctor:is it possible?
User:should i have fruit or milk after 1nhr of waking up
Doctor:fruit within 30 minutes
Doctor:then wheat flakes in next 30 minutes
User:possible dr but little difficult to have after 1 hr of waking up
Doctor:It'll be difficult initially
Doctor:But your body will get used to it
Doctor:Its a habit you need to inculcate
User:ok dr
Doctor:Is it possible for you to pack a sandwich and take it with you to office?
User:bread sandwich?
Doctor:like with vegetables
User:possible dr
Doctor:Pack 2 sandwiches
Doctor:2 pieces of whole wheat bread with cut vegetables
Doctor:whatever you like
Doctor:but no butter or mayonnaise
Doctor:at 11 am, i want you to have 1 sandwich
Doctor:is that ok?
User:ok dr
Doctor:then at 1 pm
Doctor:have lunch
Doctor:2 roti/1 bowl rice + dal/sambhar+ vegetable
Doctor:try and avoid rice
Doctor:if you must have rice, prefer brown rice
Doctor:do you follow?
User:s dr
Doctor:Then at around 4 pm, have the second sandwich
User:what abt dinner
Doctor:then have dinner at around 8 pm
Doctor:1-2 chapattis+dal/sambhar+vegetables
Doctor:No dosas
Doctor:They have too much oil
User:ok dr how abt oats
Doctor:Thats ok for breakfast, instead of wheat flakes
Doctor:Lets do one thing
Doctor:I think you got the basic principles
Doctor:I would suggest you raise a request for a diet chart
User:ok dr
Doctor:They'll give you more options and also plan it according to you
Doctor:Now about the exercise part
Doctor:I want you to do moderate aerobic exercise for atleast 50 minutes 5 days a week
User:will go for walking 30 mins
Doctor:thats a good start
Doctor:It should be a brisk walk, when if you talk to someone
Doctor:you are breathless
User:ok Dr.
Doctor:Thats it, i guess
User:after walking shall i take water immediately
Doctor:If you actually follow this, you'd be losing around 2-4 kg a month
Doctor:you can sip it even while walking
Doctor:Keep yourself hydrated
User:thank a lot for your advice, will follow and come back to you with the feedback
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