Suggest an ideal diet plan for weight loss
I am 28 and 173CM, and weight 85KG. My first and foremost Problem is Gynacomestia(Male Breast). And second is overweight. I guess If i reduce my weight then the first problem should be solved to some extent with exercise. But Still I want suggestions from you on how to take care of these two problems in an effective and realistic manner. I would like to have a diet Plan but should be realistic and should be according to XXXXXXX kitchen and that too Veg and/or Egg.
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Welcome to HCM,
I have gone through your query and noticed that it was there for quite a while, so please allow me answer . It'll be my pleasure to assist you in this regard.
Based on the height and weight, your BMI is 28 and it comes in over weight category.
Increased size in the breast is noted with obesity and by reducing the weight it can be corrected.
The best way to loose weight is to eat healthy balanced food and doing exercises. Set realistic goals like losing 10% of your weight in a month.
Diet which contains high fiber sources of energy while eliminating any possible source of empty calories like alcohol and carbonated beverages. Also, the other high calorie foods like sweets, white rice, sugars, ice cream, refined foods etc. should be taken with caution.
Dairy is important, but is would be wise to opt for low fat dairy products and avoid adding any sugar to these items.
Fats and fried foods provide quite high calorie post digestion, in addition to the unwanted fats and sometimes direct cholesterol. Choose from refined vegetables oils, while eliminating the saturated fats like coconut oil, pure ghee and butter etc.
Fruits and vegetables are low in calories but are packed with vitamins, minerals and fiber. These are good options for a quick bite as a snack. Not only refreshing, but they also help in improved digestion and keep you full.
Nuts and dry fruits may also be taken in moderation, keeping in mind that when fried nuts and dry fruits provide too many calories, and are also difficult to digest. Whole pulses and cereal grains are packed with quality fiber, and maintain satiety for longer hours.
Take pears, apple cider vinegar, yogurt, unsalted popcorn, green tea, black coffee (sugarless) and beans. Use less salt in diet and take your meals on time. You may divide the meals into small portions and have it at regular intervals.
Club the diet program with physical activities for better results. A brisk walk of 30 minutes or some light exercises may be started at initial phase. Gradually improving the time and frequency. Best is to consider combination plan that takes cardio and basic strength training into account.
Here is a sample menu to help you understand the diet :
Early Morning -- prefferably Green tea, sugarless
Breakfast -- non fried preparations/ whole wheat bread/ vegetable poha, upma, idli sambhar etc.
At around 10 to 10:30 --- Fruits or fresh juice without sugar ( avoid the carbohydrate rich fruits like sapota, grapes, banana, custard apple and watermelon)
Lunch: 2 dry chapatti or Boiled rice + sabji + dal or skimmed curd + salad
Evening Snacks: Tea / Coffee (1 tsp. sugar) + high fiber biscuits
Dinner: 2 chapatti + vegetable sabsi + skimmed buttermilk + salad
Start your meals with salads and buttermilk, and stop eating when you are just full.
Hope this helps.
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