Brief Answer: low calorie diet with more fibers Detailed Answer: Hi XXXXXXX Thank you for using XXXXXXX The data provided by you indicated that your BMI (Body Mass Index) is 32.7 kg/m2, while the normal BMI range is between 18.5 to 24.9 kg/m2. If the current activity routine and diet is not helping you in losing weight then it’s time to revise the exercises and diet pattern. Any change in current routine, either in frequency, type, intensity or duration should help. The key to healthy weight loss is a combination of both in your daily routine. Regular cardio exercises are found to be more effective in quick weight loss while Yoga improves the flexibility and organ function. The dietary modifications to help you reduce weight are: • Reduce the calorie intake: Foods rich in fat or sugar and the refined foods like refined wheat flour, provides more calories. It is advisable to limit the intake of these foods in the diet. You can start with a simple practice of avoiding sugar in your beverages like, tea and coffee, replacing the white bread slices with whole wheat breads. • Choose the fat wisely: The saturated fats like ghee, vabaspati, cream and butter do not qualify to be a part of your weight reduction diet plan. Vegetable oils are much safer when taken in controlled quantities. Limit the oil intake and completely avoid taking the deep or shallow fried foods. • Include fiber sources in your diet: Fibers are the insoluble parts of the plant food sources. Since they are not digested in our gut, they remain to be there for longer time and do not make us feel hungry. The fiber rich foods like beans, green leafy vegetables, whole grains and cereals, fruits and vegetables are found to be helpful in losing weight. • Stay Hydrated: Drink water and other drinks like sugar free lemon juice and clear soups to keep the body hydrated. • Limit the intake of sugar, cream, cakes, chocolates, candies, sweets and restrict rice intake to once per day, preferably for lunch. • Divide your meals into smaller but frequent portions. And start the meals with raw salads, clear soups or even a glass of plain water. • Choose the low fat dairy products. Include low fat curd in daily diet. • Include antioxidants in your diet. A liberal intake of fresh fruits and vegetables would provide its sufficient quantities. Also include green tea in your daily routine as this helps in boosting the metabolism. • The pre and post workout diets are important. Before workout, take a small amount of carbohydrate rich foods to provide the energy needed for workouts. Post workout a high protein diet is recommended. Following are the sources: 1. It is advisable Milk and its products like yogurt, cheese, etc are good protein sources. Choose from the low fat dairy products. 2. Soy is also a known source of good quality protein of plant origin. It’s products like tofu, tempeh (soy product of bread like texture) and soy milk provides quality protein when taken on a regular basis. 3. Mature legumes and beans like Rajmah, Chick Pea, Green/ Dried Pea should be a regular part of the diet. Try to include them thrice a week in your diet. 4. A regular consumption of Whole Pulses is also recommended along with the nuts like almond, cashew and peanut. Replace the regular butter with peanut or almond butter. 5. Mushrooms are not only rich in protein but are a good source of minerals like niacin, zinc, potassium selenium etc. Here is a day’s sample diet plan to help you understand the composition and timing requirements: Early Morning ( BEFORE WORKOUT): Lukewarm water with lemon ( no honey) - 2 glasses + 1 small boiled potao ( not allowed aotherwise) / Dry figs or apricots or dates - 4-5 pcs. / dry flax or sunflower seeds / 1 small banana Breakfast: Whole wheat bread with peanut butter – 2 slices OR Vegetable poha/ Dalia/ Sevian/ upma - 1 cup OR Idli 2pc. With Sāmbhar – 1 cup OR Cornflakes with skimmed milk (less sugar) – 1 cup OR Stuffed chapatti (2 no.) with dry vegetable – 1 katori ( You may take a Glass of mild Tea / Coffee with ½ tsp. sugar, 15 min after taking the breakfast) Mid-Morning: Fruits (avoid the carbohydrate rich fruits like mango, sapota, grapes, banana, custard XXXXXXX and watermelon also avoid fruit juices and fruit milk shakes) / Green smoothie like spinach and beetroot or orange cilantro and lettuce smoothie. – 1 Glass Lunch: 2 chapatti + sabji ½ cup katori OR dal - ½ cup with salad 1 katori + 1 glass thin skimmed butter milk or 1 katori skimmed curd. ( you may treplace 2 chap with 1 cup boiled brown rice twice a week only) Evening Snacks: Tea / Coffee (1/2 tsp. sugar) with Sprouts / roasted channa/ sautte’ tofu 1 katori Dinner: 2 chapatti + vegetable 1 katori + skimmed buttermilk 1 glass + salad 1 katori. ( Avoid rice) Post Dinner: Skimmed milk ( sugarless) - 1 glass Start your meals with salads and buttermilk, and stop eating when you are just full. Avoid snacking in between. Choose from a variety of vegetables and fruits; avoid potato, colocasia, yam and sweet potato. Consume 2.5 to 3 liter water and other fluids like lemon juice, fresh soup and tender coconut water. Besides these dietary changes, it would be worthwhile to check if you have associated medical conditions such as hypothyroidism and even diabetes. I would suggest that you visit a doctor and if appropriate test for both these conditions - thyroid profile as well as fasting/post prandial blood sugar. Hope this satisfies your query. In case you have any further query please feel free to contact us. Regards, Meenakshi

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