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Suggest diet plan and health tips to fight obesity

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Dietitian & Nutritionist
Practicing since : 2004
Answered : 228 Questions
Hi, I am XXXX, i am suffering from obesity and would like to get a proper Diet consultation for reducing weight quickly and effectively.Please suggest me a proper plan for the same.My weight is 82 kg's and my height is 5feet 2 inches. I have started exercising 30 min a day since last week and have started reducing the calorie intake also , but would like to get a defined diet chart for another 4 weeks to follow. Request you to help in the same and provide tips to remain fit and healty. Regards, Sohita
Posted Mon, 23 Dec 2013 in Diet Plans
Follow-up: Suggest diet plan and health tips to fight obesity 4 days later
I think there has been a delay in the response from your side, just wanted to know if someone really looked into the Query. Regards, XXXX
Answered by Meenakshi Attrey 48 hours later
Brief Answer: low fat low calorie and high fiber diet Detailed Answer: Hello XXXX, Thanks for posting the query. Apologies for the late reply... The data provided by you indicated that your BMI (Body Mass Index) is 33.3 kg/m2, while the normal BMI range is between 18.5 to 24.9 kg/m2. If the current activity routine and diet is not helping you in losing weight then it’s time to revise the exercises and diet pattern. Any change in current routine, either in frequency, type, intensity or duration would help you. You may also seek professional help to formulate the exercises best suited for you. The key to healthy weight loss is a combination of both in your 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 dietary modifications for you to reduce weight are: • Reduce the calorie intake: Foods rich 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 rich 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. Here is a day’s sample diet plan to help you understand the composition and timing requirements. Early Morning: Green tea (sugar less) – 1 glassb/ Lukewarm water with 1 tsp. chis seed powder – 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 Mid-Morning: Fruits (avoid the carbohydrate rich fruits like mango, sapota, grapes, banana, custard XXXXXXX and watermelon also avoid fruit juices and fruit milk shakes) / Green smoothie like spinach and beetroot or orange cilantro and lettuce smoothie. – 1 Glass Lunch: 2 chapatti + sabji 1 katori OR boiled brown rice 1 Cup + dal – 1 cup with 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 Dinner: 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. Hope this satisfies your query. Regards, Meenakshi
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