Hi XXXXXXX

I am not sure if a Expert Dietitian could have picked this, as it is not picked for 10 hours I prefer to reply you with subtle points, though I may not be able to specify food and quantity for a diet plan.

For a diet plan, a dietitian needs your occupation, favourite cuisine, preferred meals, whether a vegeterian or non veg, any associated medical conditions.

The ideal weight range for you is 53 to 56 kg. If you try to lose weight @ 2kg per month you should soon slip into this range. I hope you are ruled out from all medical conditions that can cause weight gain such as Hypothyroid, PCOD, Anemia etc, commonest amongst women.

If so, then Diet changes, Regular exercise and certain behavioural modifications should be incorporated in your lifestyle. Remember weight loss is like a marathon.

For above mentioned weight loss, you should be taking a 1600Kcal / day diet chart from a dietitian if you are moderately active.

I think you should focus on aerobic exercises ( Brisk walk / Treadmil / Cycling ) for 45+ minutes a day to let body fat burn.

Start your day with a glass of water.
Have a big breakfast. It helps you eat fewer calories through the day.
Eat a fruit after breakfast.

Lunch: Go crazy on vegetables; I think it is your best bet to losing kilos.
Choose a variety of foods from all food groups every day. Slow down when you eat. Try to relax and pace yourself so that your meals last at least 20 minutes, since it takes 20 minutes for you to feel full.

Snacks like Mid morning / Mid Evening: Choose fruit / Pop corn / baked items. Quit snacking on junk foods between meals. Choose healthy snacks instead.
Stay away from fried foods and opt for grilled or baked. The more fried things that you avoid, the less weight you will gain.

Dinner: Roti is preferred with a cup of vegetable and salad. A fruit or half glass of milk after an hour of dinner.

Sleep should be minimum of 7 hours. Restrict the amount of oil, salt and sugar during your intense weight loss period.

Eat only when you are hungry.
Fix times to have meals and stick to it.
Eat 5 to 6 times a day instead of three king sized meals.

Hope I tried to give an idea how it goes during the weight loss period. Let me know if you want any more tips which can be personalized.

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Hi XXXXXXX

This probably can help you. I have tried to put 1600Kcal/day within the limits you had given me.

Early Morning 7.00am
Tea/Coffee /Milk      - 1 glass

Breakfast 8.30am
Idli – 3 no’s / Dosa – 2 no’s / Upma – 1 cup / 6” Chapattis – 2 no’s
Poha – 1 cup / XXXXXXX - 1 cup
Dal/Sambar - ½ cup      OR Veg Chutney - 3 tbsp. (Tomato/ Onion / Mint)
Boiled Egg White - 1 no (twice a week)
Fruit - 1 no.

Mid Morning 10.30 am
Tea /Coffee - 1 glass (with less sugar) / Skimmed Buttermilk - 1 glass
Fruit - 1 no / Biscuits - 2 no’s

Lunch 1.30 pm
Rice - 1 cup
Dhal           - ¾ cup
Vegetables       - 1 cup
Salad           - ¾ cup (cucumber, onion, tomato)
Skimmed Curds      - 1 glass
Non veg          - 3 small pieces (twice weekly)

Tea 4.30pm
Tea / Coffee / Milk - 1 glass (with less sugar) XXXXXXX Biscuits - 3 no / Rice flakes – ½ cup / Boiled grams or sprouted grams - ½ cup /Rava Idli - 1 no / Wheat bread sandwich- 1 serving

Dinner 8.00pm
Pulkas / wheat dosa/ Dosa - 2 no’s or Broken wheat upma with vegetables- 1 cup
Dhal           - ½ cup
Vegetables      - ¾ cup
Buttermilk      - 1 glass
Fruit                - 1 no

This diet provides: 1600 kcal 60 gm of protein

Note : I glass = 120 ml , 1 cup = 150 gms = 200 ml , 1 tbsp = 15 gms
1 cup Rice = 2 Dry Chapathi = 1 cup broken wheat

Starting on a weight reduction program is difficult; maintaining weight loss is even harder. It is a long marathon as I said earlier. Expect less than ½ kilogram weight loss some weeks, with no weight loss or even weight gain in other weeks. With a consistent exercise program and limited but adequate nutrition you can expect a general trend towards losing kilos over the next few months. Your weight loss may slow or plateau before you find your ultimate weight goal - this signals a time to adjust your diet and exercise.

As your clothes sizes fall, so will your daily calorie needs; as your self esteem rises so will your ability for more strenuous exercise.

Best of wishes for success - start today.

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