Hi XXXXXXX

Thanks for posting the query.

Weight loss is actually nothing but bringing the physical activities and calorie (through food) intake, to an equilibrium. To achieve the same you need to work on the dietary changes and do regular exercises to achieve the healthy weight loss without compromising on the nutrition levels of the body. Also, keep in mind that the healthy weight loss is achieved in a gradual manner allowing the body to adjust to the changes.

The dietary modifications for you to reduce weight include the following points:

•     Reduce the calorie intake: Foods XXXXXXX in fat or sugar and the refined foods like refined wheat flour, provides more calories. It is advisable to limit the intake of these foods in the diet. You can start with a simple practice of avoiding sugar in your beverages like, tea and coffee, replacing the white bread slices with whole wheat breads.

•     Choose the fat wisely: The saturated fats like ghee, vanaspati, cream and butter do not qualify to be a part of your weight reduction diet plan. Vegetable oils are much safer when taken in controlled quantities. Limit the oil intake and completely avoid taking the deep or shallow fried foods.

•     Include fiber sources in your diet: Fibers are the insoluble parts of the plant food sources. Since they are not digested in our gut, they remain to be there for longer time and do not make us feel hungry. The fiber XXXXXXX foods like beans, green leafy vegetables, whole grains and cereals, fruits and vegetables are found to be helpful in losing weight.

•     Stay Hydrated: Drink water and other drinks like sugar free lemon juice and clear soups to keep the body hydrated.

•     Completely avoid sugar, cream, cakes, chocolates, candies, sweets and restrict rice intake to once per day, preferably for lunch.

•     Divide your meals into smaller but frequent portions. And start the meals with raw salads, clear soups or even a glass of plain water.

•     Choose the low fat dairy products. Include low fat curd in daily diet.

•     If you eat non – vegetarian foods, stick to leaner options of fish and chicken and avoid egg yolk. Red meat and organ meats are also not suggested.

•     Include antioxidants in your diet. A liberal intake of fresh fruits and vegetables would provide its sufficient quantities. Also include green tea in your daily routine as this helps in boosting the metabolism.


Here is a day’s sample diet plan to help you understand the composition and timing requirements.

Early Morning:
Green tea (sugar less) – 1 glass

Breakfast: Non fried preparations like:
Whole wheat bread without butter – 2 slices
Vegetable poha/ Dalia/ Sevian/ upma - 1 cup
Idli 2pc. With Sāmbhar – 1 cup
Cornflakes with skimmed milk (less sugar) – 1 cup
Stuffed chapatti (2 no.) with dry vegetable – 1 katori

Mid-Morning:
Fruits (avoid the carbohydrate XXXXXXX fruits like mango, sapota, grapes, banana, custard XXXXXXX and watermelon also avoid fruit juices and fruit milk shakes)

Lunch:
2 chapatti + sabj or dal 1 katori + salad 1 katori + 1 glass thin butter milk or 1 katori skimmed curd.

Evening Snacks:
Tea / Coffee (less or no sugar) + high fiber bis. OR Sprouts / roasted channa 1 katori

Dinner:
2 chapatti + vegetable 1 katori + skimmed buttermilk 1 glass + salad 1 katori.

Start your meals with salads and buttermilk, and stop eating when you are just full.

Avoid snacking in between. Choose from a variety of vegetables and fruits; avoid potato, colocasia, yam and sweet potato. Consume 2.5 to 3 liter water and other fluids like lemon juice, fresh soup and tender coconut water.

Go for regular exercises, brisk walk for 45 min is considered ideal for weight loss. You may start with 15 min and gradually add 2-4 minutes every day to reach 45 minutes. Try sit ups and abdominal crunches for abdominal fat deposits. Also make small lifestyle modifications like, eating food on time, avoiding activities like reading and watching TV while eating, and skipping meals. Never replace your meals with snacks.



Hope this satisfies your query.


Meenakshi

---

Hello XXXXXXX

The percentage of weight loss varies from person to person and it also depends on the extent to which the prescribed diet is followed. The expected weight loss is upto 2-3 kg in month. But with increased physical activities like regular brisk walk and some yoga like vajrasan, pranayam, sarvangasana, etc., you may be able to loose additional kilograms.

Compromising on the required food intake for quick weight loss may result in nutrient deficiencies leading to hair loss and dull appearance. It is therefore, very important to ensure that the diet is followed judiciously. Stay hydrated and maintain an activity index of 1 hour everyday.

To look younger and fresh include antioxidant XXXXXXX foods like dark green leafy vegetables, fruits vegetables and salads in daily diet. Green tea and black coffee are very good for skin. Avoid adding any sugar to these drinks. Also, avoid fried foods and spices.

Stay tension free, and take sufficient sleep.

Hope this helps.

Meenakshi

---

Hi XXXXXXX

As mentioned earlier, reducing 5 Kg in 20 days will result in nutrient deficiencies and fatigue. Also, in some cases it is observed that the crash diets result in excessive weight loss and dull appearance.
Since your marriage is approaching it is important that you look radiant and healthy. A balanced diet is therefore recommended, this would also keep your mood elevated. Any good diet plan would focus on a gradual weight loss to give body the required time for adjusting to the changes.

An increased intake of protein ( pulses, legumes, egg whites, mushroom, soy and white meat), fruits and vegetables with sufficient hydration would be of help in hair growth. Specifically papaya, soaked almonds and walnuts, green tea and whole mature pulses.

Taking a protein XXXXXXX breakfast would help in controlling hunger for longer hours, thus reducing the calorie intake. You may include 2 egg whites with light breakfast everyday, but avoid the yolk completely.

Do not forget the daily exercises for 40- 45 min.

Remember it is important to be healthy and active.

Stay Healthy stay Fit.

regards,
Meenakshi

---