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Planning to reduce weight. Doing yoga. Breakfast-idly/dosa/; lunch-rice with vegetable curry; dinner-2chapati and buttermilk. Suggest

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Dietitian & Nutritionist
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i am 31 yr male with a height 5ft 10in and weighing 86 kg. I am planning to put down my weight gradually. I want to target a weight of 72kg. So, I have to put down 14kg. Is it fine reducing 1 kg per week with a yoga session of 2hr per day? Coming to food: breakfast-idly/upma/dosa/puri ; lunch - rice with vegetable curry; dinner-2chapati and buttermilk; any one seasonal fruit after 1hr of breakfast. please suggest.
Posted Fri, 12 Jul 2013 in Weight
Answered by Meenakshi Attrey 2 days later

Thank you for posting the query.

The data provided by you indicated that your BMI (Body Mass Index) is 27.1 kg/m2. This means that your current body weight for height is more than the normal level. Normal BMI range is between 18.5 to 24.9 kg/m2. The IBW (ideal Body weight) for you would be 76 - 80 Kg. This means that the actual weight loss goal for you would be approx. 6 -10 Kg. However, it’s advisable to loose approx. 14 -15 Kg to keep the BMI on lower side of normal range.

The possible reasons for increase in weight are many but predominantly lack of sufficient physical activity and overeating (high calorie intake), are the main culprits. Diet or exercise alone cannot XXXXXXX the requirements for a healthy weight loss. Hence, the key is a combination of both in our daily routine. Regular vigorous exercises are found to be more effective in quick weight loss while Yoga improves the flexibility and organ function and help you maintain the body weight.

The main aim of the dietary modifications to achieve gradual and healthy weight reduction is to decrease the calorie intake by 500 Kcal /day. This would result in a weight loss of ½ Kg per week, while allowing the body to adjust to the changes. Half a kg per week would be the ideal approach.

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, vabaspati, 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.
•     Limit the intake of 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.
•     Exercises are also equally important. You are currently walking for 45 minutes in a day. Make sure that your walk is brisk and indulge in other activities like playing badminton, cycling, swimming etc. This would save your activity routine from becoming monotonous.

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
Fruits (avoid the carbohydrate XXXXXXX fruits like mango, sapota, grapes, banana, custard XXXXXXX and watermelon also avoid fruit juices and fruit milk shakes)
2 chapatti + sabji 1 katori + boiled brown rice ½ katori + 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
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.

It’s never too late to start!!!

Hope this satisfies your query.

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