Hi doctor,
I am a 40 year old female, and I weigh 88 kg and my height is 160 cm. I am a vegetarian but I eat eggs. I am planning to start paleo diet to reduce my weight and before starting the diet, I got a blood test done. I am attaching my reports. Please suggest a vegetarian diet chart. What type of vegetarian foods to be taken? Are there any instructions to follow while doing paleo diet?
Hi,
Welcome to icliniq.com.
I went through your reports (attachment removed to protect patient identity), and according to it, you can go on a paleo diet. Which is good for your weight maintenance.
- But remember a vegetarian diet lacks some essential protein, which can only be supplied by non-vegetarian items. I suggest you try doing the following:
- If you are comfortable with egg, then have two eggs (only egg whites) twice a week.
- Skimmed milk twice in a week for breakfast is fine.
- Include more of spinach, cabbage, drumsticks, and other green foods. Boiled vegetable curry is sufficient to provide vitamins to your body.
- Start having olive oil.
- Have four meals per day and do not skip a single meal. Starving is not a good idea.
- Include more fiber and fruits like apple, orange, pineapple, etc.
- Salads are mandatory during lunch and dinner.
- Take your meals every day at the proper time and sleep for 8 hours is compulsory.
- High-carbohydrate and fat containing food products are not allowed on the paleo diet.
- Tomato soups made at home can be taken in the evening as snacks.
- Avoid milk tea and have green tea instead.
Follow these instructions and have patience, all the best.
For more information consult a nutritionist online --> https://www.icliniq.com/ask-a-doctor-online/nutritionist
Hi doctor,
Thanks for your prompt and kind reply. Could you please clarify my following queries, should skimmed milk be taken or whole milk? I read in some articles that fruits should not be taken during paleo diet, is it true? But, you have recommended taking apple, orange, pineapple, etc. Can I take tender coconut water during paleo diet? Can I take almonds? And finally, could you please help me quantify the food level recommended. I mean how many grams of vegetables or salads to be taken or how many liters of milk can I take?
Hi,
Welcome back to icliniq.com.
- As per my advice, the milk should be skimmed, that is, without fat completely and should only be 1 to 2 liters per week.
- Fruits like two pieces of apple in the morning or evening are fine. You can take half a plate of cucumber, carrot, and onion, this is the recommended salad intake.
- Tender coconut water thrice weekly is good. You can also take 3 to 4 almonds daily.
- 50 g of mixed vegetables should be taken during lunch, but at night only a small bowl full of cereals can be taken.
For further queries consult a nutritionist online --> https://www.icliniq.com/ask-a-doctor-online/nutritionist
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