Hi,
Thanks for posting your query.

It would be good if you can provide details of your daily routine eating habit from morning until night, and mention if you are a vegetarian or non-vegetarian. Let me know your goal for weight loss, along with your anthropometric details like height, weight, waist size.

Give the frequency of consuming the following foods in a week:
Non- vegetarian foods, Eggs, Sweets or chocolates, soft drinks, fruit juices, bakery foods, alcohol or smoking habits, and also about your any form of physical activity that you are doing on a regular basis.

Kindly reply with details that will help me to plan your diet chart.

Regards
Grace Abraham

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Hi,

Thanks for providing the necessary details.

According to your height and weight your Body Mass Index (BMI) is 23.1 kg/m. This is considered as normal, where as the BMI range is from 18.5-24.9 kg/m.

In order to maintain your weight and normal fat distribution, it is necessary for diet modifications and lifestyle changes. Your diet should be high in fiber and includes complex carbohydrate XXXXXXX foods and low in fat. Include more of raw fruits and vegetables in the diet; avoid saturated fats and oily fried food stuffs. Keep yourself much hydrated and take at least 3-4 litres of water every day.

If you are a rice eater, then restrict on rice to one meal day a day. Have whole grams, XXXXXXX leafy vegetables at least twice a week.

Never skip your breakfast because it kick starts your metabolism for the day.

To start the day, eat a healthy breakfast with all essential nutrients, with any one fruit in the morning. Try to avoid oily fried foods like vada, poori, etc., and also chutney made out of coconut or groundnut. Instead choose sambar or onion / tomato / mint / Coriander chutney. You can try taking Corn flakes or Muesli or Oats with skimmed milk and a fruit.

Take XXXXXXX tea without sugar as a mid-morning snack along with some hi-fiber biscuits. XXXXXXX tea helps in fat not being stored in the body and also aids in inch loss.

For lunch, restrict on rice, take two Roti without oil , with vegetables and dhal along with a glass of Skimmed Buttermilk. Include salads on a regular basis to increase the fiber content in the diet and avoid sweets, pappad, pickles which are high in calories.

During evening, have a very light snack like boiled corn or any fruit or a katori of sprouts or two slices of wheat bread sandwich or low fat fruit flavoured yogurt.

Have an early dinner before 8 pm, avoid rice and any preparations made from rice during this time, have either roti made with wheat flour or jowar flour without oil or any preparation made out of ragi or Broken wheat along with vegetables and dhal, include salads also.

Bedtime - a fruit or a glass of skimmed milk or buttermilk can be taken.

Fruits like Banana, Seethaphal, Sapota, Avocado, Watermelon, Mango and all Root vegetables (except radish, turnip, carrot) have to be avoided in the diet.

There should be a gap of 1.5 hrs- 2 hrs time interval before you go to bed, after dinner.

Chicken or fish can be taken twice weekly, preferably in a curry form without coconut or cashew nut used for the preparations. Boiled egg white is preferred rather than whole egg.

Keep yourself much hydrated by taking at least 3-4 litres of water every day will make sure that you remain healthy.

Along with diet modifications, a minimum 30-45 minutes brisk walk or physical activity of moderate intensity which improves overall health. Include 'Warm-up' and 'cool-down ‘periods, before and after the exercise regimen. Forty-five minutes per day of moderate intensity physical activity provide many health benefits.

Hope I answered your query. Let me know if you have any other queries.

Regards
Grace Abraham

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