Brief Answer:
Low calorie high fiber diet with exercises

Detailed Answer:
Hi XXXX,

Thank You for using Healthcaremagic.
I have gone through your blood report which is normal.

The most effective weight loss diet is the one that help you “Lose body Fat”, and not just weight, as weight loss can occur even when you lose body’s water or protein. Therefore, it is important that you maintain a good and healthy food intake and at the same time work on burning the excessive fat that has been already accumulated.

If the current diet is not helping you in losing body fat then it’s time to revise the diet and improve the metabolism with regular exercises. Any change in current routine, either in frequency, type, intensity or duration would help. The key to healthy weight loss is a combination of both, diet and exercise in your daily routine. Regular cardio exercises are found to be more effective in quick weight loss while Yoga improves the flexibility and organ function. The core strength training ( with weights) will improve metabolism and help you burn fat faster, even when you are not working out. This happens with increase in muscle mass with regular exercises.

The dietary modifications to help you reduce weight and manage sugar level includes:

• 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 loss 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. Nuts like almond and walnut are loaded with healthy fats. and can be included in the diet.

•     Include fiber in diet: Fiber is 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. Salted lemon juice, tender coconut water, clear soups and buttermilk may also be included but avoid the fresh fruit juices, carbonated beverages, soda and Sherbets that have added sugar.

•     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 like low fat paneer and low fat curd.

•     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. It is very important to make wise choices while eating outside.

Start regular exercises, brisk walk for 45 min is considered ideal for weight loss. You may start with 15 min and gradually add 2-4 minutes every day to reach 45 minutes. Try sit ups and abdominal crunches to tone up the abdominal muscles. It is important to be active as much as possible. Also make small lifestyle modifications like, eating food on time, avoiding activities like reading and watching TV while eating. Also, it is important to avoid unnecessary visits to restaurant and supermarkets. Sleeping on time and taking sufficient sleep helps in maintaining the metabolic rate.

Remember that weight loss is a slow process and requires patience with focus. Set realistic goals and work towards achieving them.


If you wish to get a detailed personalized diet plan for yourself, kindly log in to our portal and place a diet plan request.

Hope it helps, please feel free to contact us for further discussion.

Meenakhi

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Brief Answer:
Sample Diet Plan

Detailed Answer:
Hi XXXX,

Greetings.... !!!

Below is a sample diet plan for weight loss for you, as it is not possible to provide a detailed diet plan through the query link.

Early Morning: Lukewarm water with lemon and 1 tbsp. aloe vera gel.

Breakfast: non fried preparations/ whole wheat bread/ vegetable poha, upma, XXXXXXX etc. / Mixed beans with wheat toast / cereal flakes with skimmed milk / stuffed chapatti OR Dosa (Plain or wheat or ragi) with veg Korma or sambhar

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

Lunch: 2 dry chapatti or 1 Cup Boiled rice + sabji 1 katori + dal or skimmed curd – 1 katori + salad 1 katori

Evening Snacks: Tea / Coffee (1 tsp. sugar) + high fiber bis. / wheat rusk

Dinner: 2 chapatti + vegetable 1 katori + skimmed buttermilk 1 glass + salad 1 katori. OR veg XXXXXXX / sevian - 1 cup with sautte vegetable s- 1/2 cup and a glass of skimmed buttermilk - 1 Glass

Start your meals with salads and buttermilk or water, 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. In case you need more personalisation, I suggest you place a request (in case you find it on the portal) for diet plan through your portal get access to the diet plan request link. You can check with the customer support team/your company HR for assistance.

Meenakshi

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