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Need a diet plan for weight loss

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Answered by

Dietitian & Nutritionist
Practicing since : 2003
Answered : 123 Questions
Hi ... Thank You for answering my question. Are you able and willing to prescribe a diet rx. online, or are any of your collegues willing? Thank You.
Posted Thu, 21 Feb 2013 in Weight Loss
Answered by Grace Abraham 1 hour later
Thanks for writing to us.
We would definitely be able to help.

It would be good if you give us more information of what type of diet plan you are looking for from us. Please mention your goals as well ( it could be weight loss/ weight gain/ weight maintenance with muscle building etc). We would also need details like your height , weight, waist size and give us your daily routine eating pattern.

Please provide the frequency of consuming the following foods:
Non- vegetarian foods, Eggs, Sweets or chocolates, soft drinks, fruit juices, bakery foods, alcohol or smoking habits. Also, we would need information on any form of physical activity that you are doing on a regular basis.

Once we have these answers, we can help make a personalised diet plan for you.
Grace Abraham.
Above answer was peer-reviewed by
Follow-up: Need a diet plan for weight loss 30 minutes later
Thank You so very much for your response.

Two years ago I fell a long distace off my roof, after watching fireworks and fractured my femor, my hip ball join and my pelvic bone...
To say the least, I now walk without a limp, am able to return to my activities and do not use a cane or walker. I am very happy with my recovery. Unfortunately, I put on some thirty three pounds during my recovery, something that I am having a very difficult time using what was once my pride and XXXXXXX my discipline...
I eat chicken and salmon as my "meat" proteins, and tempe and tofu as well as assorted beans, etc. And I juice... but I also public speak and find myself and my will power at odds... I find my appetite out of control, and with all my blood work coming back normal, I am struggling to find the answer to my challenge. I am unhappy with this weight gain, obviously, and am wanting to return to my preferred form of work out, which is weight lifting as well as aikido. Two weeks ago I had my implants removed and a rhinoplasty from some damage done to my nose, non life threatening, from my fall, and my implants out because... it was time. I can therefore not work out until 6 to 8 weeks, and am scheduled to go back to lecturing in another week.
I'd like very much to be prescribed an appetite suppresant in the form of phentergin, or something like it, which would give me the opportunity to catch up on my portion control, (now lacking), and allow me to put my best foot forward as soon as possible. As I have a few friends who use phentergin, I am inclined to ask for your advice as well as any additional thoughts you might have?
I appreciate the time you have put into my circumstance, and as a woman, I appreciate that you appreciate the humiliation I feel with the amount I have gained during the physical therapy that was necessary to rebuild my shattered femur, etc., leaving me with a wonderful powerful left leg, now well equiped with a titanium rod, three pins, and the accompaning hardware to the hip ball.
I am 5' 4" and small boned and had maintained a 131lb. frame for many years.
Thank You for your consideration and kindness.
Hi again, After reviewing your letter, I realize I did not answer a few questions:
1. I have never smoked, and drink 1 to 2 glasses of wine a month
2. my waiste size is now 33"
3. I feel that once I have tampered my ridiculous eating pattern (which has turned from disciplined and always finishing before seven p.m. to out of control... and have returned to portion control and not eating any sugar, I will have my life back as I have enjoyed it throughout my life
Sincerely, XXXXXXX
Answered by Grace Abraham 5 hours later

Thanks for the reply. I can help you in reducing the pounds that you have gained, but remember that it can take a while to lose the weight you need, but be patient and continue to choose foods that are good for you until you reach your goal weight.

Here are a few recommendations to get you started:
In order to reduce weight, it is necessary for diet modifications and lifestyle changes. The diet should be high in fiber, which includes complex carbohydrate XXXXXXX foods and low in fat.

Initially you can have a target of losing half kilo in a week, which will aid in reducing 2 kg in a month. Gradual reduction of weight will help not to regain the lost weight. You can lose weight by making smart choices every day.

To lose weight, you have to eat fewer calories. But that doesn’t necessarily mean you have to eat less food. You can fill up while on a diet, as long as you choose your foods wisely. The key is to add the types of food that can keep you feeling satisfied and full, without packing on the pounds.
If you want to lose weight without feeling hungry and deprived all the time, start eating foods high in fibre. High-fibre foods are higher in volume, which makes them filling. They also take longer to chew, which makes them more satisfying to eat. High-fibre foods also take a long time to digest, which means you’ll feel full longer. The high water and fiber content in most fruits and vegetables makes them hard to overeat.

Here are some tips which you can follow:
- Pour a little less cereal into your morning bowl to make room for some blueberries, strawberries, or sliced bananas. You’ll still enjoy a full bowl, but with a lower calorie count.
-Replace one of the eggs and some of the cheese in your omelet or scramble with vegetables. Try tomatoes, onions, mushrooms, spinach, or bell peppers.
-Swap out some of the meat and cheese in your sandwich with healthier veggie choices such as lettuce, tomatoes, sprouts, cucumbers, and avocado.
-Instead of a high-calorie snack, such as chips and dip, try baby carrots with hummus, a sliced XXXXXXX or the old-favorite: celery with peanut butter (just don’t overdo it on the peanut butter).
- Add more veggies to your favorite main courses to make your dish “go” further. Even dishes such as pasta and stir-fries can be diet-friendly if they’re less heavy on the noodles and more focused on vegetables.
-Try starting your meal with a low-density salad or soup (just watch the dressings and sodium) to help fill you up, so you eat less of your entrée.
- Whole grains – Try high-fibre cereal, oatmeal, brown rice, whole-wheat pasta, whole-wheat or multigrain bread, XXXXXXX muffins, or air-popped popcorn.

The following some steps which will help,
1. Instead of the traditional 3 meals a day, eat only when you are actually hungry, and eat what you like but try to be healthy. Avoid eating anything 3 hours before sleeping.
2. Avoid chocolate, cake, brownies, potato chips, ice cream, fizzy drinks or any junk food.
3. Never starve yourself. It shuts down your metabolism which is a major process to help you lose weight. It also makes you feel woozy, tired, and makes you hungrier and your weight-loss plan unsustainable
4. Eat plenty of fruit and vegetables, especially if you feel like snacking or for dessert. Note that some plants such as corns, avocado, banana, coconut, contain much higher calories than others. You don't need to avoid all the high calories plants but just don't think you can eat them as much as you want.
5. Aim to eat 'good carbs (Carbohydrates)' (which have a low glycemic index) such as brown rice, oats, whole-wheat bread and whole-wheat pasta. Try not to have carbs after 5pm as any unused carbs will likely be stored as fat overnight, negating your morning bike session.
6. Eat breakfast each morning. Eating something in the morning gets your metabolism going and prevents you from binge eating later in the day.
7. Drink plenty of water, and cut down on carbonated beverages, particularly those with a lot of sugar. Try to not drink any soda.

You just be more active in general and the trick is to keep the ‘keep moving’ message in mind. Write the word ‘move’ on post-it notes and put them in places you’ll notice them when you’re sitting still. Then, take every opportunity to move – here’s some ideas for burning calories:
•     Tap your feet
•     Swing your legs
•     Drum your fingers
•     Stand up and stretch
•     Move your head from side to side
•     Change position
•     Wriggle and fidget
•     Pace up and down
•     Don’t use the XXXXXXX phone – go in person
•     Use the upstairs loo
•     Park in the furthest corner of the car park
•     Stand up when you’re on the phone
•     Clench and release your muscles
You’ll find lots of opportunities for burning more calories if you remember that you’re looking for them! Keep thinking ‘keep moving’.

Hope You will try to follow the diet modification and I wish you a speedy recovery as well.

Grace Abraham.
Above answer was peer-reviewed by
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