HomeAnswersDieticianweight lossPlease suggest a healthy diet plan for weight loss.

How can I safely reduce my weight while maintaining nutritional levels?


The following is an actual conversation between an iCliniq user and a doctor that has been reviewed and published as a Premium Q&A.

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Published At April 3, 2024
Reviewed AtApril 3, 2024

Patient's Query

Hello doctor,

I am a 32-year-old woman, and currently, my weight is 160 pounds with a height of 5.5 feet. I am feeling desperate and concerned about my health. I have been grappling with weight issues for a considerable time, attempting various diets and exercise routines, but none have proven effective. Could you please guide how to approach nutrition for weight loss? I am seeking a healthy diet plan to enhance my overall well-being. My primary goal is to reduce my weight safely while maintaining adequate nutrition levels.

Thank you.


Welcome to icliniq.com.

I understand your concern, and it is indeed valid. Essentially, obesity can be attributed to a high carbohydrate intake coupled with insufficient physical activity. Additionally, it may result from drastic hormonal changes related to your current age. Identifying the root cause of obesity is crucial, as mentioned in your case, where the yo-yo effect occurs due to numerous trial-and-error methods. While genetics can contribute (around 15 to 20 percent), it is not the sole factor.

Firstly, avoid making drastic lifestyle changes or adopting a restricted diet that you cannot sustain. If you aim for sustainable healthy living, consider the following points. Nutrition is a vast topic, and addressing it comprehensively requires more than a single response. Moreover, sudden changes in your exercise routine may not yield the desired results. Start with small goals, such as walking 3000 steps a day or drinking four glasses of water, which can be customized to fit your lifestyle and needs. Check your blood reports, including vitamin screening with hemoglobin, as low energy levels and metabolism can contribute to weight gain. Calculate your BMI (body mass index) to determine your obesity stage. Identify lifestyle changes or stress factors; more details are needed for precise guidance.

Provide details of age, height, and weight for more tailored advice, but here are a few general changes to start with:

  1. Maintain a balanced carbohydrate intake throughout the day.
  2. Avoid skipping meals and try to go at most four to five hours between meals or snacks.
  3. Gradually increase intake of high-fiber carbohydrate foods.
  4. Incorporate at least 20 minutes of daily walking into your routine.

Foods to Include:

  1. High-fiber carbohydrate foods include whole-grain bread, whole wheat pasta, brown rice, high-fiber cereals, oats, barley, legumes (peas, beans, and lentils), corn, bran, seeds, nuts, and fresh vegetables like broccoli, cauliflower, carrots, apples, and pears.
  2. Emphasize lean protein foods, aiming for 15 to 20 percent of total calories. Try to incorporate protein into most meals and snacks, including foods like dal, legumes, chicken, fish, and low-fat dairy products.
  3. Consume about 25 to 30 percent of calories as fat, focusing on low-saturated-fat foods and increasing monounsaturated and omega-3 fatty acid choices.
  4. Monounsaturated fat-containing food choices include avocado, olive oils, olives, and nuts such as almonds.
  5. Omega-3 fatty acids [specifically EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid)] containing food choices include cold-water fish such as salmon, mackerel, halibut, tuna, sardines, and herring. Additionally, includes flax seeds, chia seeds, and walnuts.

Foods to Avoid:

  1. Refined carbohydrates should be avoided as they can cause inflammation and exacerbate insulin resistance. These include highly processed foods such as white bread, muffins, semolina, and pasta.
  2. Limit foods containing trans fatty acids, particularly deep-fried items like chips, mathri, and canned products.
  3. Avoid red meats as they are high in saturated fats.

I hope I have answered your questions.

Thank you.

Same symptoms don't mean you have the same problem. Consult a doctor now!

Bhanushali Sonali Suresh Tara
Bhanushali Sonali Suresh Tara

Fitness Expert

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