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Suggest diet plan for weight loss

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Posted on Tue, 3 Jun 2014
Question: Hi I need to have a diet plan for me which can help me to reduce weight ....

also i have skin allergy for which i am taking tablets every alternate day and also i have consulted couple of doctors but did not get any positive result
doctor
Answered by Meenakshi Attrey (7 days later)
Brief Answer:
Low calorie Diet with exercises

Detailed Answer:
Hi XXXX

Greetings from Healthcaremagic.

The idea behind weight loss is actually loss of the excess fat on the body. And to achieve the same, it is important to cut down on the total calorie and unnecessary fat intake. Doing so would discourage the conversion of calories to fat. Further, a wholesome activity plan, with a blend of cardio and strength training would aid in burning the existing body fat.

Reducing calorie intake and adding the necessary fillers like insoluble fibers would add bulk to the diet. This helps in attaining satiety while consuming lesser calories. Include plenty of whole cereals, pulses, fruits and vegetables to your diet. Restrict the intake of the refined foods like those made with refined wheat flour and juices of fruits and vegetables. Avoid taking sugar in the diet wherever possible, this would help the skin too. Include good protein sources like legumes, dals, milk and its products and soy in the diet. It is important to consume sufficient water and take a good sleep.

You are also required to choose the fats wisely, limit the intake of oil and avoid the fried foods and snacks. However, you may add nuts like almonds, cashew and walnuts to the daily diet. These would provide quality protein and also rich in good fats. Drink plenty of water and other healthy drinks to keep up the metabolism. You may also include options like green tea and lemon tea. Buttermilk and tender coconut water are also good options.

As mentioned earlier, exercises are equally important, especially the anaerobic exercises, like weight and resistance training. Routines like crunches and its variations, bicycle crunch, step hop, squats etc. are excellent to burn abdominal fat and tone the muscles. Intermittent weight and strength training is the best for burning the extra fat and this would also help in toning the muscles.
Avoid lying down or sitting immediately after the meals. you may go for a light walk after lunch and dinner. Or if possible sit in Vajrasana for 15 – 20 minutes after the meals.

Exercises promote sweating, which in turn opens the pores of the skin, and removes the toxins from the surface of the skin. Thus, exercises are helpful in improving the skin health too. Diet also is very important in maintaining the skin integrity. Take diet rich in antioxidants, fruits like apple, pomegranate, kiwi, watermelon, strawberry etc. are excellent. Green tea, ginger tea, lemon tea and back coffee also improves the skin tone and texture. Make sure that you have a clean stomach this improves the overall well being.

SAMPLE MENU:

Early Morning: Green tea ( sugar less)

Breakfast: non fried preparations/ whole wheat breads/ vegetable pohs / idli sambhar etc.

Mid-Morning: Fruits ( avoid the carbohydrate rich fruits like XXXXXXX sapota, grapes, banana, custard apple and watermelon)

Lunch: 2 chapatti + sabji I katori + dal – 1 katori + salad 1 katori

Evening Snacks: Tea / Coffee (less or sugar) + high fiber bis. OR Sprouts 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.

Make healthy lifestyle changes and follow a balanced activity routine. This would help you in achieving the desired weight goal faster. Indulge in activities like playing badminton, swimming, jogging etc. this would not only help u burn those extra calories, but would also provide a break from the routine.
Hope this would help you.

Meenakshi

Above answer was peer-reviewed by : Dr. Vinay Bhardwaj
doctor
Answered by
Meenakshi
Meenakshi Attrey

Dietitian & Nutritionist

Practicing since :2004

Answered : 228 Questions

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Suggest diet plan for weight loss

Brief Answer: Low calorie Diet with exercises Detailed Answer: Hi XXXX Greetings from Healthcaremagic. The idea behind weight loss is actually loss of the excess fat on the body. And to achieve the same, it is important to cut down on the total calorie and unnecessary fat intake. Doing so would discourage the conversion of calories to fat. Further, a wholesome activity plan, with a blend of cardio and strength training would aid in burning the existing body fat. Reducing calorie intake and adding the necessary fillers like insoluble fibers would add bulk to the diet. This helps in attaining satiety while consuming lesser calories. Include plenty of whole cereals, pulses, fruits and vegetables to your diet. Restrict the intake of the refined foods like those made with refined wheat flour and juices of fruits and vegetables. Avoid taking sugar in the diet wherever possible, this would help the skin too. Include good protein sources like legumes, dals, milk and its products and soy in the diet. It is important to consume sufficient water and take a good sleep. You are also required to choose the fats wisely, limit the intake of oil and avoid the fried foods and snacks. However, you may add nuts like almonds, cashew and walnuts to the daily diet. These would provide quality protein and also rich in good fats. Drink plenty of water and other healthy drinks to keep up the metabolism. You may also include options like green tea and lemon tea. Buttermilk and tender coconut water are also good options. As mentioned earlier, exercises are equally important, especially the anaerobic exercises, like weight and resistance training. Routines like crunches and its variations, bicycle crunch, step hop, squats etc. are excellent to burn abdominal fat and tone the muscles. Intermittent weight and strength training is the best for burning the extra fat and this would also help in toning the muscles. Avoid lying down or sitting immediately after the meals. you may go for a light walk after lunch and dinner. Or if possible sit in Vajrasana for 15 – 20 minutes after the meals. Exercises promote sweating, which in turn opens the pores of the skin, and removes the toxins from the surface of the skin. Thus, exercises are helpful in improving the skin health too. Diet also is very important in maintaining the skin integrity. Take diet rich in antioxidants, fruits like apple, pomegranate, kiwi, watermelon, strawberry etc. are excellent. Green tea, ginger tea, lemon tea and back coffee also improves the skin tone and texture. Make sure that you have a clean stomach this improves the overall well being. SAMPLE MENU: Early Morning: Green tea ( sugar less) Breakfast: non fried preparations/ whole wheat breads/ vegetable pohs / idli sambhar etc. Mid-Morning: Fruits ( avoid the carbohydrate rich fruits like XXXXXXX sapota, grapes, banana, custard apple and watermelon) Lunch: 2 chapatti + sabji I katori + dal – 1 katori + salad 1 katori Evening Snacks: Tea / Coffee (less or sugar) + high fiber bis. OR Sprouts 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. Make healthy lifestyle changes and follow a balanced activity routine. This would help you in achieving the desired weight goal faster. Indulge in activities like playing badminton, swimming, jogging etc. this would not only help u burn those extra calories, but would also provide a break from the routine. Hope this would help you. Meenakshi