Q. What diet plan should I follow to reduce weight?

Answered by
Sanchari Majumder
and medically reviewed by iCliniq medical review team.
This is a premium question & answer published on Jan 13, 2023

Hello doctor,

I am a 27-year-old female. My height is 157 cm, my weight is 84 kg, and I am not married. I checked my thyroid, and it is normal. I started to gain weight rapidly around one year back, and I am not eating junk foods. Please suggest me a diet plan for weight loss.



Welcome to

I read your query and can understand your concern.

Alternative foods are mentioned below.

  1. In the early morning at 7 am- Drink a glass of lukewarm water, half lemon, and a pinch of cinnamon powder.
  2. At 7.15 am, drink green tea and almond (four pieces).
  3. Go for morning walk for 30 minutes, gymming, yoga, and skipping for 20 minutes.
  4. In breakfast at 8.30 am, eat dal with boiled vegetables, one soup bowl, and two egg whites.
  5. In midmorning at 11 am, eat fruits (apple, orange, guava, and pear).
  6. In lunch at 1.30 pm, eat ultigrain atta roti (two pieces), 100 grams of vegetable curry, fish or chicken curry, or soybean curry.
  7. In evening snacks at 5.30 pm, eat half bowl vegetables, chicken stew, popcorn, and one cup of sour curd.
  8. For dinner at 9 pm, eat 150 grams of chicken and vegetable stew, one plate of salad (three days a week), and 40 grams of oats.


1. Use chia seeds in any recipes.

2. Avoid fast foods, sugary products, chocolates, and ice cream.

3. Regular exercise is a must.

4. Monitor your sugar level regularly.

5. Drinks lots of water (eight to ten glasses per day).

6. Do not overeat.

7. Do not take the stress.

8. Use less oil during cooking (try to use rice bran oil ).

9. Sleep for at least eight hours.

I hope this helps.

Thank you and take care.

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