Q. Can you suggest a diet plan to reduce my weight and achieve pregnancy?

Hello,

Welcome to icliniq.com.

Please do not get scared about your weight. You can reduce it easily by following a good diet plan and with normal walking. I am sending you a diet chart. Please follow it and be in touch with me for the follow-up.

• Foods to be included are:
  1. Fish like salmon (Saiman), tuna, and sardines (Pedwe) contain omega-3 fatty acids. They help reduce inflammation, improve immunity and lower the risk of heart diseases. Ans, due to the selenium content, they improve the functions of the thyroid gland.
  2. Nuts like groundnut, almond, cashew nuts, pistachios are also a good source of selenium.
  3. Fruits and vegetables such as tomatoes, sweet potatoes, cherries, carrot, cucumber, onion, and beetroot, etc.
  4. Whole grains (gluten-free) like brown rice, oatmeal, arrowroot, ragi (millets), corn, etc.
  5. Dairy products like milk, yogurt, curd, cheese, paneer, etc. contain vitamin D and other nutrients like iodine, protein, and calcium but should be taken in moderation.
  6. Beans like rajma (kidney bean), toor dal (pigeon pea), peas, masoor dal (red lentils), moong dal (green gram), lobia (black-eyed beans), etc. are sources of energy that contains antioxidants, proteins, complex carbohydrates, vitamins, and minerals.

• Foods to be avoided are:
  1. Soy products such as soybean, tofu, soymilk, and soy paneer inhibit the functions of the enzyme that forms the thyroid hormone and implicated in delayed ovulation.
  2. Vegetables such as cabbages, broccoli, and cauliflower.
  3. Gluten containing foods such as wheat, bread, barley, etc. Gluten can irritate the small intestine and hinder the absorption of thyroid hormones.
  4. Fried and processed foods like french fries, chips, fried chicken, butter, margarine, mayonnaise, cookies, cakes, pasta, and bread.
  5. Sugary foods and alcohol like sweets, sugar, candy, chocolates, brandy, beer, whiskey, cold drinks, etc

1. Upon waking at 6:00 AM: lukewarm water (one to two glasses).
2. Walking and exercises or Yoga for one hour.
3. 7:30 AM: dry fruits (two tablespoons) or sprouts (30 g), lemon tea (one cup).
4. Breakfast at 8:30 AM: idli (two numbers) or upma (one bowl) or oats and milk (1 bowl) or cornflakes (one and a half bowl) or dosa (two numbers) with chutney or sambhar (one bowl), milk (100 ml) or egg white (one number).
5. Mid-morning snack at 11:00 AM: buttermilk (100 ml) or coconut water (100 ml) or fruits (one number) or vegetable salad (one plate) or sprouts (one plate).
6. Lunch at 12:30 PM: rice (one and a half of a small cup), dal (1 cup) and salads (half plate) and vegetables (1 bowl) + curd (yogurt) (50 ml).
7. Evening snack at 3:00 PM: roasted poha (half a plate) or roasted chana (40 g) or fruit (one number) or Marie biscuit (two numbers), lemon tea (one cup).
8. Dinner at 8:30 PM: rice (half bowl) or dosa (two numbers), sabzi (vegetable gravy) (one bowl), salad (one plate).
9. Bed time: skimmed milk (150 ml) with one teaspoon of flaxseed. Daily diet chart (1400 kcal)

• Note: two hours gap is must between dinner and bedtime.

• Consult me after 15 days by hotline or 100 hours.

For further queries consult a dietician online --> https://icliniq.com./ask-a-doctor-online/dietician

Hello,

Welcome back to icliniq.com.

• Be in touch with me to maintain the diet and lose weight efficiently as there will be frequent changes in the diet.

Happy losing. Stay healthy.

Revert to a dietician online --> https://icliniq.com./ask-a-doctor-online/dietician

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

Durga Kumari

Experience: 10 + Yrs

Nutritionist

---

Related Questions:
I want to lose my belly fat. Please give me a solution.

Maintain disciplined lifestyle, rest and also daily few free hand exercises has to be practiced ... You can take green tea and lemon in the morning with rigorous exercises ...   Read full

Does Orlistat help in losing weight?

6 AM - Early rise and walking, free hand exercises for 1 hour in the free air ...   Read full

We are undergoing infertility treatment.Will this treatment cause birth defects in our child?

Hi doctor, I have become paranoid for a few months that my coworkers are conspiring against me and serving as informants for the FBI. Occasionally I believe that I have psychic powers, reinforcing my belief about my coworkers. I know both are likely ...   Read full