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Need diet plan to lose weight

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Dietitian & Nutritionist
Practicing since : 2004
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Hi, I am XXXX, I need to follow diet plan for weight loss. kindly revert to me back for the required information. my height 165 cm , weight 73 kg.
Posted Sun, 25 Aug 2013 in Diet Plans
Answered by Meenakshi Attrey 24 hours later

Thank you for posting the query.

Your Body mass index, based on the height and weight mentioned by you is 26.8 Kg/m2. Indicating that there is a need to reduce 6 – 10 kilos. The target is not huge, and can be easily achieved with a balanced diet plan and regular physical activities. The reasons for weight gain are many, ranging from genetic to lifestyle related, but the most common ones are lack of physical activities and undisciplined eating patterns.

Increasing the physical activities like getting involved in sports, swimming, jogging, cycling etc. Helps you burn more calories and hence supports and accelerates the weight loss rate. At the same time reducing the total calorie intake ensures that the fat reserves are used for energy production. Some changes that you may introduce for healthy weight loss are:

1.     Reduce the total calorie intake. Avoid too sweet and starchy foods like sago, sugar, sweets, refined and polished rice, tapioca, potato and colocasia etc.
2.     Add plenty of fibrous food to make up the volume, include raw salads, lettuce, sprouts, whole grains etc. in the diet plan.
3.     It is equally important to mind the fats. Saturated forms like pure ghee, cream, butter etc. are fattening. It is therefore advisable to prefer the vegetable oils in limited quantities. Choose from peanut oil, corn oil, rice XXXXXXX oil etc.
4.     It is a good idea to add more vegetables to the diet. ensure that there at least one vegetable preparation in the meal, and when hungry add more salads and vegetables than adding the cereals. Or pulses.
5.     The heavy pulses and legumes should be preferably taken for lunch. Eg. Take rajmah, Lobhia, black channa etc. for lunch, to ensure proper and complete digestion.
6.     There should be at least one portion of fruit every day in the diet. All fruits are allowed except mango, sapota, grapes, banana, custard XXXXXXX and ripe jackfruit.
7.     Consume plenty of salads and fluids. Include tender coconut water, salted lemon juice, green tea (sugarless) and wheat grass juice for improved metabolism.
8.     Consume low fat dairy products, and avoid butter etc.

It is also advised that you follow the meal timings as much as possible and follow a 6-7 meal pattern. The meals should be small and frequent, with plenty of fluids.
If you have fat deposits around the abdominal area, include exercises like crunches, V up and sit up. Do not lie down immediately after the meals. Take lighter dinner and make it a habit to drink lukewarm water after the meals. Foods that help in reducing belly fat include pears, XXXXXXX cider vinegar, yogurt, unsalted popcorn, green tea, black coffee (sugarless) and black beans. Use less salt in diet.

Hope this helps you.

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