Brief Answer:
high fiber moderate protein and low fat

Detailed Answer:

Hi XXXX,

Thank you for using Healthcaremagic.

A BMI of 25.5 Kg/m2, puts you in the overweight category, and as you desire, shedding 2-3 kilos a month would be the ideal way to lose the extra weight.

When it comes to diet, the choices for a weight loss program rotate around the 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 cut down in terms of intake.

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 have a lot of flavor but at the same a time these provide quite high percentages of calorie post digestion, in addition to the unwanted fats and sometimes direct cholesterol. Choose from vegetable oils like rice XXXXXXX olive, corn etc. while eliminating the saturated fats like coconut oil, pure ghee and butter etc.

Fruits and vegetables are low in calories but are packed with healthy 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 when taken in larger quantities. Whole pulses and cereal grains are packed with quality fiber, and maintain satiety for longer hours.
Go for pears, apple cider vinegar, yogurt, unsalted popcorn, green tea, black coffee (sugarless) and black 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.

Further, on days when you attend the GYM, make sure that you take sufficient carbohydrates and fluids before the workout. Carbs are important to supply the energy needed to carry out the intense exercises. A portion of fruit like an apple, a cup of papaya or any other fruit, 15 minutes before starting the warm up would do the trick. And never forget the following R's after cooling down:

Re hydrate -- sufficient water, tender coconut water etc., either cold or at room temp. no tea, no coffee, no carbonated or alcoholic beverage.

Replenish -- A banana or a plain boiled potato.

Repair -- Protein supplements / high protein foods like egg, cottage cheese etc.

Recover -- take your multivitamin, antioxidant, mineral supplement pills, if you are taking any.

Hope this would help you.

If you have any further query please feel free to ask.

Meenakshi

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