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Suggest an ideal diet plan for weight loss

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Posted on Thu, 5 May 2016
Question: hello, I want yo reduce weight due to my bad knee issue. I am currently 80 KG. I am a vegetarian, can you guide me how should I go about it?
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Answered by Surumi Jabir (7 hours later)
Brief Answer:
Diet and Exercise

Detailed Answer:
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.

Increasing the physical activities, helps you burn more calories and hence supports the weight loss by increasing the metabolism. 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 includes 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 XXXXXXX sapota, grapes, banana, custard apple 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. Start the day with a Glass of lukewarm water with lemon and ½ tsp. cinnamon powder.

Do not lie down immediately after the meals. Sleeping on time and taking sufficient sleep helps in maintaining the metabolic rate. Make healthy lifestyle changes and follow a balanced activity routine. This would help you in achieving the desired weight goal faster.

Since you have knee problem it is recommended that you do the exercises under supervision of a qualified trainer after consulting with your doctor.

If you wish to get a Personalized Diet Plan, kindly log on to our portal and opt for "Ask A Dietitian" service.

Hope this would help you.

Regards,
Surumi.

Above answer was peer-reviewed by : Dr. Sonia Raina
doctor
Answered by
Surumi
Surumi Jabir

Dietitian & Nutritionist

Practicing since :2006

Answered : 21 Questions

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Suggest an ideal diet plan for weight loss

Brief Answer: Diet and Exercise Detailed Answer: 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. Increasing the physical activities, helps you burn more calories and hence supports the weight loss by increasing the metabolism. 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 includes 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 XXXXXXX sapota, grapes, banana, custard apple 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. Start the day with a Glass of lukewarm water with lemon and ½ tsp. cinnamon powder. Do not lie down immediately after the meals. Sleeping on time and taking sufficient sleep helps in maintaining the metabolic rate. Make healthy lifestyle changes and follow a balanced activity routine. This would help you in achieving the desired weight goal faster. Since you have knee problem it is recommended that you do the exercises under supervision of a qualified trainer after consulting with your doctor. If you wish to get a Personalized Diet Plan, kindly log on to our portal and opt for "Ask A Dietitian" service. Hope this would help you. Regards, Surumi.