Q. How to modify my diet to reduce my weight naturally?

Answered by
Sumiya Sulthana
and medically reviewed by iCliniq medical review team.
This is a premium question & answer published on Oct 18, 2021

Hello doctor,

I have been trying to reduce my weight for the past six months, but there has been no positive result. Now, I am tired of counting calories and weighing every food to maintain a proper diet. It drives me insane, and I could not sustain it anymore. But I want to get lean.

Please help.



Welcome to

Thank you for your query.

Kindly follow the following diet plan:

During morning:

1) Milk or tea - 100 mL.

2) Almond and walnuts - 10 numbers each.


1) One boiled egg.

2) Sandwich with cheese

At 11'o clock;

1) On boiled egg.


1) Rice - 2 cups.

2) Vegetable - one cup.

3) Cucumber slices - 3 numbers.

4) Low-fat curd - 1 cup.

During tea time;

1) Light tea or skimmed milk - 150 mL.

2) Boiled gram - 1 cup, sago vada - 2, biscuits - 4 numbers, or fruit -75 g.


1) Chapathi with less oil - 3 numbers, wheat dosa - 3 numbers.

2) Dal or sambar - 1 cup.


1) Skimmed milk - 100 mL.

My recommendations are as follow:

1) Do not use more than 100 g of fruit in a day.

2) Alternate between gram, paneer, egg white, fish, and chicken.

3) Try to include two varieties of cereal in every meal.

4) Mix maida to wheat flour in a 3:1 ratio and use for chapatis.

5) Use cucumber or onion for salad.

6) Use only skimmed milk and skinned-out chicken.

7) Avoid mutton and organ meat.

8) Avoid bakery products, sweets, and nuts.

9) Avoid the use of nuts like badam, pista, cashew.

10) Kindly limit the use of coconut in cooking.

11) Use only low potassium fruits.

12) Use low and medium potassium vegetables for cooking.

13) Use only 3 g of salt in a day.

14) Remain active during the day.

Take care.

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