What diet is best for reducing obesity?

Hello,

Welcome to icliniq.com.

I read your query and understand your concern.

I have reviewed your condition. If you could kindly specify your height, I would be able to provide a more detailed and complete diet chart for you. Since you are experiencing obesity, your daily calorie requirement is approximately 1220 kilocalorie. Of this, 45 percent should come from carbohydrates, such as rice (moderation) and roti or similar cereals. 25 percent should be from protein sources like milk, milk products, and plant-based proteins like soy, beans, pulses, and dals. 20 percent should come from fats, particularly 20 ml of oil, preferably of good quality such as sunflower or mustard oil, rich in polyunsaturated fatty acids (PUFAs). For a complete chart, you may contact me personally. Regular exercise and lifestyle adjustments are also essential for effectively managing your condition.

Thank you for using iCliniq, and have a nice day.

Please let me know if you want some help.

Thank you.

Hello,

Welcome back to icliniq.com.

I have reviewed your details, and I would like to correct a previous error. Your daily calorie requirement is 1200 kilocalorie, not 122 kilocalorie as was previously stated. Your body mass index (BMI) is 30.36, which is considered high and places you on the borderline of obesity. However, there is no cause for excessive concern, as this can be managed with the right approach.

Given that you have concerns regarding cholesterol and uric acid levels, you should reduce your consumption of animal proteins, particularly milk and milk products. Aim for no more than 1.76 ounces of such protein per day. Your cooking oil intake should also be limited to 20 ml per day. You may consider investing in natural supplements if desired. Initially, you can follow the diet chart I provide for one month. Your carbohydrate intake should be around 6.17 ounces per day.

Please avoid consuming excessive lentils, mung beans, and other pulses such as rajma, black gram, and similar varieties. Limit milk intake to no more than 150 ml per day, preferably low-fat or simple sweets like channa. You can have small quantities of paneer, fish, or chicken, but not more than 1.76 ounces per day. As previously mentioned, keep fats minimal, focusing on the 20 ml of oil I recommended.

Ensure you drink plenty of fluids and include a variety of vegetables in your meals, particularly from the gourd family (e.g., bitter gourd, snake gourd, jhinge), prepared with minimal oil and no raw or fried spices. Incorporate three pieces of fruit per day, such as lemon, guava, apple, watermelon, or similar fruits.

Please avoid the following foods: fast foods, junk foods, cold drinks, alcoholic beverages, packaged foods, chocolates, cakes, pastries, butter, ghee, coconut oil, margarine, egg yolks, mutton, beef, biryani, puris, samosas, dates, raisins, almonds, cashew nuts, and coconut.

You should consume plenty of vegetables from the gourd family while limiting tomatoes, cabbage, cauliflower, and local greens. As for fruits, except for bananas and grapes, opt for sour varieties, as well as liquid or semi-solid types.

The most important aspect of your plan is regular exercise. Aim for at least one hour of physical activity each day, which can include walking, skipping, or cycling. Avoid a sedentary lifestyle and keep your activity levels as dynamic as possible. Sleep for no more than seven hours per night and avoid sleeping immediately after meals. Wake up at 5:30 am to start your exercise routine, and go to bed by 10:30 pm.

If there is anything I have not covered or if you have further questions, please feel free to reach out to me

Thank you.