What diet can help lose weight?

Question

Hello doctor,

I am a 28-year-old woman and I have been trying to lose weight past few months, but still no good result. The excess fat around my thighs and belly does not seem to reduce at all. Along with exercise what kind of diet should I follow to reduce my weight? What is the best diet for a woman of my age who is planning to lose weight? Please suggest a simple diet that can be followed regularly. I am not having any health issues, however, I am focused on my physical appearance. Please help me get fit and healthy.

Please help.

Thank you.

Answer 1

Hello,

Welcome to icliniq.com.

I understand your concern.

Losing weight, especially targeting fat around areas like the thighs and belly, can be challenging, but with a consistent approach combining exercise and a healthy diet, you can achieve your goals. It is important to understand that spot reduction (losing fat from specific areas) is not possible, but by focusing on overall weight loss, you will gradually see improvements in those areas.

In addition to exercise, a balanced diet is key. For sustainable weight loss, consider following a diet that is rich in whole, unprocessed foods. A good starting point is to reduce refined carbs and sugars, which are commonly found in white bread, pasta, sugary snacks, and beverages. Instead, focus on complex carbs like whole grains (quinoa, oats, brown rice), which provide energy while helping to keep you full longer.

Protein, which is essential for muscle repair and growth, includes lean sources like chicken, turkey, fish, eggs, tofu, and legumes. Protein helps maintain muscle mass while you lose fat and also keeps you feeling full. Aiming for 20 to 30 grams of protein per meal can be helpful.

Incorporate plenty of vegetables and fruits into your diet for fiber, vitamins, and minerals. Vegetables like spinach, broccoli, and bell peppers are low in calories but high in nutrients and can add volume to your meals, helping you feel satisfied.

Healthy fats are also important for overall health and should be included in moderation. Sources like avocados, nuts, seeds, and olive oil can improve heart health and keep you fuller for longer.

Consider following a simple, structured eating plan such as intermittent fasting or a Mediterranean-style diet. Both emphasize whole foods and controlled portions, which can be beneficial for long-term weight loss.

Drink plenty of water, avoid overeating, and remember that patience and consistency are essential for lasting results. Make sure your TFT (thyroid function tests), CBC (complete blood count), and iron profiles are normal.

I hope this helps.

Kindly follow up if you have more concerns.

Thank you.