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Suggest diet plan to reduce weight

Answered by
Dr. Munish Sood

Ayurveda Specialist

Practicing since :2003

Answered : 3492 Questions

Posted on Fri, 23 Oct 2015 in Ayurveda
Question: I am an XXXXXXX citizen 48 years old having weight 90 Kgs. I need best diet plan in order to reduce weight with an increased energy level.
Answered by Dr. Munish Sood 25 minutes later
Brief Answer:
need more details for symptomwise approach

Detailed Answer:
Thanks for contacting Ayurveda with your health concern and following points need further clarifications for better management of disease:

1. Are any other risk factors like diabetes, abnormal lipid profile,hypothyroidism, cardiac disease excluded ( any investigations done or any opinion of doctor taken?)

2. Any lifestyle related issues: inactive physical life (sedentary) with overeating, weight (overweight is an issue), mental stress, fatty diet?

3. Is overweight in family or only you are affected?

4. Have you taken any OTC (over the counter) or any online medication for the same?

5. Do revert back for further necessary assistance and management.

Dr. Munish Sood
Consultant & Physician
Above answer was peer-reviewed by : Dr. Vinay Bhardwaj
Follow up: Dr. Munish Sood 14 minutes later
No Diabetes
Cholesterol 210
No thyroidal issues
sedentary physical life involved in much of mental activities than physical
everybody in family are with slight over weight
no OTC
Answered by Dr. Munish Sood 17 hours later
Brief Answer:
Ayurveda management

Detailed Answer:
Thanks for reverting back.

A. If overweight is a problem in family, ask for genetic counselling.


1. There is a limit to how much one can exercise every day. An average (non athlete) person cannot run or exercise vigorously for more than 30 minutes i.e. you cannot burn more than 300 calories through EXERCISE everyday! So it is important to control the tongue, along with whatever exercise you do:

½ hour of walking burn 130 calories

½ hour of jogging/running burn 300-350 calories

½ hour of swimming burn 250 calories

½ hour of cycling burn 150 calories

½ hour of aerobic exercise burn 250 calories

½ hour of light exercise like writing/driving burn 50 calories

i.e. if you don’t exercise you consume about 2000-2500 calories per day. To this you Add any of the above exercise protocol to consume more calories, and keep your calorie consumption below 2000 per day and you will be losing weight

2. Tips on Eating: Starvation is not the right way to loose weight. Take the right type of diet and eat heartily:


.sedentary lifestyle, day time sleeping after meals, newly harvested rice, curd, butter, ghee, cheese, cream, chocolates, cakes, pastries, ice-creams, XXXXXXX

. oils should be reduced to minimum, avoid deep fried foods like puries,bhujees,potato chips.

.avoid potatoes, sweet potatoes, beets, yam, nuts, fruits with sweet pulp like XXXXXXX chickoos, bananas and grapes.

. Avoid processed and tinned foods, opt for fresh foods

. Drinking cold water after exercise.

. Eliminate all cold food and drink; you should eat nothing that is refrigerator cold.


.start the meal with large bowl of thin soup, followed by good volume of salads prepared with green vegetables (cabbage, cauliflower, lettuce, cucumber, sprouted pulses). This will prevent you from taking extra servings of the meals. Drink plenty of water and diluted buttermilk.

.Avoid rice, take roti or phulka,without oil or ghee.The bhaji servings should be prepared from green leafy vegetables,onions,cauliflower’s,lady’s finger,radish, turnips, mushrooms, sprouted pulses. Oil may be substituted by gravy of tomato, onion, garlic, and ginger, in the curry or bhaji for taste.

. For morning and evening snacks, take recommended fruits, vegetables and low fat (skimmed) milk, black tea without sugar has negligible calories.

. Carbohydrates: fat requires carbohydrates to burn, so take them in moderation like grains.


. Do not eat only 2 large meals a day. It leads to overeating due to hunger. Take snacks in between. It is advisable to eat a good breakfast and light lunch and dinner.

. Keep a quiet and pleasant atmosphere in the dining hall. Watching TV while eating, talking, arguments, angry discussions all lead to overeating.

. Eat slowly; chewing each bite thoroughly gives a feeling of satiation.

. Do not be tempted to finish up the leftovers.

. Use nonstick cooking ware for cooking


1. Ayurveda though is a slower process, but in case of weight loss: haste makes waste, so one has to be gradual in his approach.

2. It is wise to take vitamin and mineral supplementation during this period, to ensure that your body does not lack any nutrients



1. Some Ayurveda compounds which are prescribed for weight reduction include: Triphala, Arogya vardhini Vati, Chandraprabha Vati,Triphala Guggulu and since these are prescription drugs you should contact with your Local Ayurveda Physician regarding their dosage.

Dr. Munish

Above answer was peer-reviewed by : Dr. Prasad

The User accepted the expert's answer

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