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Weight loss through dietary methods - Online Doctor Chats

Date : 21-Feb-2012
User rating for this question
Very Good Posted in: Weight Loss
Answered by

General & Family Physician
Practicing since : 2004
Answered : 40 Questions
User :   hello doc?
Doctor :   Hi
Doctor :   Dr XXX here
Doctor :   How can i help you?
User :   can we chat?
User :   can we chat?
User :   ok i need some advice
Doctor :   Yes, please proceed.
User :   do you have specialised knowledge on dietics?
Doctor :   Do you mean diet?
User :   yes...
Doctor :   Please continue, i will try to help you to my best.
User :   okay I am planning to run the marathon in XXX this october and have to lose weight heavily..
User :   right now I weight about 85kilos
User :   i am 181 cms in hieght
Doctor :   May i know your age and height
User :   age is 34
User :   i dont know my BMI
User :   however as per the latest test which I conducted at my BMR is at a 1500 odd
Doctor :   Your current BMI is 25.9
Doctor :   And is slightly overweight
User :   which is high I believe...obese?
Doctor :   Ideal weight should be around 80
User :   yes ..but the problem is my body composition is s problem as I am losing skeletal mass and not much body fat
Doctor :   What is your waist circumference?
User :   37
User :   i dont know my hip...
User :   now my question is....
Doctor :   Did you ever get your Thyroid levels and Lipid levels checked?
User :   no i havent checked
Doctor :   Do you go to gym regularly?
Doctor :   Fi5rst of all get your thyroid and lipid levels checked.
User :   regularly and now I am also running 5 km every alternate day at 8km/ hr
Doctor :   *first
User :   ok...then
Doctor :   Are you a veg or a non veg?
User :   largely veg....lately I am cut down heaviy on non veg
Doctor :   Along with the exercises you also need to follow a proper diet regime.
User :   however I need to drastically cut down on my weight to a say sub 80 by next two months in order to take the pressure off my knees
User :   for the last few months I have been following a strict diet regimen: which goes as under...
Doctor :   1)After getting up in the morning have a glass of warm water after adding 1 lemon juice in it.
User :   morning: Lime juice with hot water and honey (i tsp)
Doctor :   Tell me your diet plan so that i can modify accordingly
Doctor :   No only lemon juice
User :   ok....I will tell you first my diet...
Doctor :   Please proceed.
User :   then before leaving for work at around 10 I have 1 mug (250 ml) of Skimmed Milk with a handful of oats
User :   at work before lunch I have 2 -3 cups of black coffee without sugar or milk
User :   at lunch I have a fruit plate without banana and 1 glass of buttermilk
User :   at evening for the last few weeks I have switched to 1 apple + 1 Banana
User :   post the gym/ running depending on the schedule I come home and have a fixed veg meal service tiffin which contains: a> 5 chappatis b> 1 dal c> 1 sabji d> 1 rice....
User :   that is largely the skeletal structure however my deviations are high on weekends when I tend to have cheese sandwich or at time dine out once on the weekend...
Doctor :   You have to divide your meals in six small meals in a day from which there should be 3 servings of fruit in a day.
1)In the morning after getting ready at around 8 or 8.30 you should have Skimmed milk with oats or cereal.
User :   ok
Doctor :   1)At around 10.30 or 11 you need to have a fruit like apple or melons, guava or fruit salad.
User :   ok......
Doctor :   3)You should never have coffee before lunch
User :   ok....:)
Doctor :   4)During lunch have 2 or 3 chappatis with more of veggies or dal. Along with that have buttermilk.
Doctor :   4)After half an hour of lunch have one small fruit again.
User :   ok
Doctor :   6)In the evening at around 5 you can have black coffee with XXXXXXXX or XXX biscuits
User :   ok....
Doctor :   7)If hungry you can also have Half bhutta that is corn or Fruit Yoghurt or Fruit Salad.
User :   ok....
Doctor :   7)In the dinner have either 2 or 3 chappatis with veggie or one small cup of rice with dal or veggie.
Doctor :   Always go for a 10 minutes walk after dinner.
User :   ok...
Doctor :   Do not take rajma, chola, paneer, beans that is high protein diet more than once in 15 days.
User :   ok....
User :   now doc I have a question
Doctor :   Whenever you have non veg do not take more than 2 pieces and have more of curry.
User :   ok.....
Doctor :   Always top non veg with fruit salad.
Doctor :   Please proceed with your query
User :   the above diet looks good and is similar to what I am having now....however can I cut down on the lunch thing and continue to have the fruit salad (w/o banana) with buttermilk....and at night as you suggested I will cut down from 5 rotis to 3 and still have the veggie and one bowl of rice.....
Doctor :   Yes do these changes and also get the tests done.
User :   ok...and doc If I consume total calories less than my BMR of 1500 will I be able to automatically lose weight....? bcost I have to lose some 7 more kilos in next 2 months
User :   how will the tests help doc?
Doctor :   If there is any hormonal imbalance it also causes weight gain and does not help in losing weight.
User :   then I have to take medicines also....
User :   sounds good....
Doctor :   Also you need to follow a exercise regime and balanced diet to lose weight
User :   yes I am working out regularly and also started running...but I need to lose 7-8 kilos in 2 that feasible with this diet?
Doctor :   You can loose it in 2 months if you follow the diet
User :   thank you so much.....which means without any deviations in between even on weekends....right?
Doctor :   No once a week you can take rest
User :   which means I can dine/ lunch out as well?
Doctor :   Once a week you can but take controlled portions and not too much of cheese and butter.
Doctor :   Have low fat cheese instead
User :   got it.......
User :   do you think 50-60 mins of cardio/ running every alternate day will reach my fat reserves around my waist.....say at 50% of my MHR....or do I need to keep up the intensity higher for better results.....
Doctor :   Always whenever you dine out top your meals with fruit salad
User :   go it....
User :   can I have liquor tea before lunch...becos I have got used to coffee...
Doctor :   You should go for 10 minutes of abdominal exercises instead like crunches to focus that artea.
User :   ok.....abdominal it....thanks
Doctor :   Before lunch tea or coffee is not advisable.
User :   can I stay in touch with you on the improvements please?
User :   ok..then I will stop tea/ coffee before lunch altogether...
Doctor :   Yes you can chat with me From Mon to Fri between 8 to 5
User :   your name doc?
Doctor :   I am Dr XXX
User :   thanks Doc...I am XXX....given you know my case history now kindly upload the data at your end...I will also start sharing the reports....
Doctor :   It has already been stored.
Doctor :   All the Best for your weight loss plan.
User :   thank you so much Doc...glad to talk to you...appreciate your time....thank you....
Doctor :   Thanks for consulting me, bye for now.
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