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Suggest an ideal diet plan for weight loss

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Posted on Tue, 14 Jun 2016
Question: iam presently having weight more than the required. hence I wld like shed 10kgs could please suggest diet plan for shedding excess 10kgs.
doctor
Answered by Dr. Nishad BN (47 minutes later)
Brief Answer:
Ideal weight should be calculated according to your height.

Detailed Answer:
Hi

Thank you for asking HCM

I have gone through your query. Ideal weight should be calculated according to your height. That is ideal weight = height in cm minus 100 plus or minus 5. If it more than this it should be gradually decreased.
For decreasing 10 kgs won't be that difficult for a normal person by changing diet. Conditions like hypothyroidism should be ruled out if you have difficulty in weight loosing by diet. You can go for a thyroid profile test for this.
Following measures in diet will help you to loose weight.
1. Avoid soft drinks , drinks with added sugar etc. You can take coffee or tea with less sugar or without. Coffee and tea helps to decrease appetite for more food intake.
2.Avoid fast foods , foods containing margarine or hydrogenated vegetable fats like vanaspati which is main content of bakery sweets , cakes and breads.
3. Cakes , chips and other junks should be avoided.
4.Take whole grain foods like whole wheat bread , brown rice , rye bread, oats etc.
5. Take more plain water daily.
6. Include more vegetable salads and whole fruits in diet.
7. You can take boiled eggs at breakfast.
8. Go for lean chicken like chicken breast , small fishes like sardines instead of big fishes and also lean meats.
9. Avoid late dinner. Take your dinner early like before 7 pm and it should be in low calories , high in fibres and light.
Get at least 1 hour exercise daily like jogging or walking in 8km per hour speed.
These all measures will be enough to get a 10 kg weight loss gradually.

Let me know if anything not clear.
I am happy to help you.
Thanks.
Above answer was peer-reviewed by : Dr. Chakravarthy Mazumdar
doctor
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Follow up: Dr. Nishad BN (23 minutes later)
sir could please tell me how and what to plan diet for break fast lunch and dinner.
doctor
Answered by Dr. Nishad BN (56 minutes later)
Brief Answer:
Diet plan explained below.

Detailed Answer:
Welcome again.

Thank you for your follow up query.

Diet plan explained below.

2000 calorie diet plan will be good for you.

Pre break fasts - you can have black tea or black coffee with less sugar or without.

Break fast:
-1 cup of whole grain cereal like oats or Musseli.
-1 cup skimmed milk.
-1 boiled egg.
-2 chappatis
-1 banana.
Mid morning:
-1 cup of sliced apples or guava.
-1 cup low fat yogurt.
Lunch:
-1 cup cooked brown rice.
-chicken curry with 3 ounce chicken breast.
-2 cups leafy greens like spinach or broccoli or XXXXXXX
-2 sliced tomatoes and 1 cucumber.
Afternoon:
-1 ounce mixed nuts.
-tea or coffee with less sugar and skimmed milk.
Dinner.
-1 cup whole grain cereal like oats.
or cooked brown rice 1 cup.
or 2 chappatis.
- 3 ounce of fish grilled or curry.
or green peas or chick peas masala 3/4 cup

Let me know if anything not clear.
I am happy to help you.
Thanks.

Above answer was peer-reviewed by : Dr. Chakravarthy Mazumdar
doctor
Answered by
Dr.
Dr. Nishad BN

General & Family Physician

Practicing since :2009

Answered : 5420 Questions

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Suggest an ideal diet plan for weight loss

Brief Answer: Ideal weight should be calculated according to your height. Detailed Answer: Hi Thank you for asking HCM I have gone through your query. Ideal weight should be calculated according to your height. That is ideal weight = height in cm minus 100 plus or minus 5. If it more than this it should be gradually decreased. For decreasing 10 kgs won't be that difficult for a normal person by changing diet. Conditions like hypothyroidism should be ruled out if you have difficulty in weight loosing by diet. You can go for a thyroid profile test for this. Following measures in diet will help you to loose weight. 1. Avoid soft drinks , drinks with added sugar etc. You can take coffee or tea with less sugar or without. Coffee and tea helps to decrease appetite for more food intake. 2.Avoid fast foods , foods containing margarine or hydrogenated vegetable fats like vanaspati which is main content of bakery sweets , cakes and breads. 3. Cakes , chips and other junks should be avoided. 4.Take whole grain foods like whole wheat bread , brown rice , rye bread, oats etc. 5. Take more plain water daily. 6. Include more vegetable salads and whole fruits in diet. 7. You can take boiled eggs at breakfast. 8. Go for lean chicken like chicken breast , small fishes like sardines instead of big fishes and also lean meats. 9. Avoid late dinner. Take your dinner early like before 7 pm and it should be in low calories , high in fibres and light. Get at least 1 hour exercise daily like jogging or walking in 8km per hour speed. These all measures will be enough to get a 10 kg weight loss gradually. Let me know if anything not clear. I am happy to help you. Thanks.