Q. Please suggest a diet plan to lose weight.

Hi,

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You need to follow a high-protein, low-calorie, low-fat, and balanced diet. Do not skip your breakfast. To control gastric problems, you need to take food at the proper interval. Do not let your stomach empty for a longer period of time. For hypertension, avoid table salt intake and use low-sodium salt in your diet. The following diet is designed for you with standard meal timings. Follow it properly and share the result with me. I shall start with the wake-up time of 7 a.m.

a. 7.15 AM: Soaked almonds of three to four (overnight) and one glass of ajwain water (soak one teaspoon of ajwain overnight).

b. 7.30 AM: Sprouts (soaked and boiled green moong and chole) for half a cup, followed by physical activity of about 30 minutes of brisk walking and fitness exercise.

c. 8.00 AM: Green tea, 1 cup with two biscuits.

d. 9 AM: Cornflakes or oats: half bowl and one cup milk (200 ml) (toned or skimmed) or brown bread sandwich with two slices and one cup milk or two rotis with mixed vegetable sabzi in one bowl.

e. 11.30 AM: Buttermilk - one cup (200 ml).

f. 1.00 PM: Three rotis or one cup of rice with mixed vegetable curry - one bowl or boiled vegetables - one bowl with dal - one bowl or chicken or fish - 150 to 200 g and curd - one cup.

g. 4.00 PM: Fruit salad (apple, pomegranate, guava, orange, grapes, watermelon, etc.,) or any whole fruit - 200 g (avoid banana, mango).

h. 6.00 PM: Roasted rice flakes- half a cup, and one cup green tea.

i. 9.00 PM: Three rotis or one cup of rice with mixed vegetable curry, paneer sabzi (one bowl), chicken or fish (100 to 150 g), boiled vegetables (one bowl), and dal (one bowl).

j. 10.30 PM: Bedtime.

You should take at least two liters of water a day and add oil of about 20 to 25 milliliters per day and sugar of two teaspoons per day. Avoid potatoes, oily food, junk food, table salt, spicy food, raw vegetables (like cucumber, onion, and tomato), strong tea, coffee, soft drinks, sweets, canned foods, papad, pickles, meal gaping, etc.

Same symptoms doesn’t mean you have the same problem. Consult a doctor now!

Manidipa Dey

Experience: 13 + Yrs

Nutritionist

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