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Hi, I Go To Workout Every Day . I Drink

Posted on Sun, 24 Mar 2019

Question: Hi, I go to workout every day . I drink whey protein . my aim is to lose weight. I heard that virgin coconut oil helps in loosing weight. If coconut oil is effective, could you recommend me which brand and also how to use it effectively ? Thanks in advance.

Answered by Dr. Raju A.T (8 hours later)

Brief Answer:
Need some more details

Detailed Answer:
Hi,

Thanks for your query.

Need some more details like

Your weight , height
What diet plan are you following
What is your calorie expenditure per day
Are you involved in heavy weight exercises

Waiting for your responses,

Above answer was peer-reviewed by : Dr. Chakravarthy Mazumdar

Follow up: Dr. Raju A.T (1 hour later)

Hi, my weight is 93kgs, height 5 . 11 . age 26 my calorie intake doesn't go beyond 1500 calories. most of the days it's around 1000 - 1300. expenditure is around 300 - 400 I drink green tea twice . each time 2 bags in 250 ml cup of water. I stay in a hostel. so breakfast I eat : 4 Idli / 2 Dosa /4 roti/ 4 poori/ 2 utappam / upma / lemon rice lunch : 4 days rice with Dal , 3 days roti each day 3 or 4 dinner : 2 roti , 1 glass buttermilk. early morning 3 walnuts and 12 badams soaked overnight. I am going to cult where mostly I go for boxing for 15 mins and then rest 30 - 40 mins core body exercises 5 days a week .so not much heavyweight lifting. before one month I used to do heavyweight lifting. I drink whey protein after my workout this is in detail. so let me know if any corrections are required for my daily routine as well. thanks in advance

Answered by Dr. Raju A.T (21 hours later)

Brief Answer:
To reduce the carbohydrate in diet

Detailed Answer:
Hi,

Thanks for writing back.

The amount of calories taken in and spent out is good.

You diet and work out routine is perfect.

Its just that your carbohydrate in diet is high. It should not cross anything more than 45 to 55 % of your diet. Substitute it with protein which helps in weight loss and building lean body mass.

Even those carbs you consume should be complex ones.

Avoid simple sugars in your diet too.

Hope, I answered your query.

Regards,

Above answer was peer-reviewed by : Dr. Chakravarthy Mazumdar

Follow up: Dr. Raju A.T (1 hour later)

Can you be specific please ? could you please tell me what food should I consume less in my daily meals and replace with what food items . as I mentioned before , I stay in a hostel hence my options are limited. also can you answer my initial question about virgin coconut oil is effective in aiding weigh loss ? Thanks heaps again.

Answered by Dr. Raju A.T (2 days later)

Brief Answer:
No proof

Detailed Answer:
Hi,

Thanks for writing back.

There are no documented research studies on virgin coconut oil helping in weight loss. It could be just a myth.

All that works in weight loss is right diet and exercise.

Give me the food items list you get in your hostel on daily basis, I shall advice on which ones to skip and which ones to consume.

Regards,

Above answer was peer-reviewed by : Dr. Raju A.T

Follow up: Dr. Raju A.T (8 days later)

Hi, thanks for answering on virgin coconut oil. In re to the food I have in my hostel : is what I mentioned in my initial answers . for lunch roti or rice with Brinjal curry or carrot curry or beetroot or dondakaya or some veg curries ... (typical south XXXXXXX style curries ) dinner I consume only 2 rotis with some typical veg curries .

Answered by Dr. Raju A.T (19 hours later)

Brief Answer:
Need good protein source

Detailed Answer:
Hi,

Thanks for writing back.

I realize that you are on whey supplement which might be given not more than 30gms of protein per day. You will need a minimum of 2gm per kg of your body weigh to build lean muscle. Your diet in hostel might not give that. I would recommend you to take 4 to 5 boiled egg white atleast 5 days a week. Rest of the diet seems ok. Cut on rice and other rice products.

Regards,

Above answer was peer-reviewed by : Dr. Raju A.T

Follow up: Dr. Raju A.T (1 hour later)

Thanks alot for the suggestion. one last question : you said I should take 2 gms of protein per kg of my body . so that's 180 gms of protein. can I take 2 scoops of protein powder which will give 60 gms and then 5 egg whites ? but taking more protein powder is good ?? I thought more protein powder will increase my weight .. correct me if I am wrong. thanks again

Answered by Dr. Raju A.T (20 hours later)

Brief Answer:
lean mass weight will pick up

Detailed Answer:
Hi,

With high protein diet your lean mass weight will pick up, The excess protein not used in body building will be used for energy production.

Yes, the quantity of protein you mentioned is ok, You can take the same.

Regards,

Above answer was peer-reviewed by : Dr. Chakravarthy Mazumdar