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Suggest Healthy Diet Chart To Reduce Weight
Question: I need a dietician who can provide me the diet chart.I am gaining weight rapidly since one year.my stomach has become too big and bloated.what should I do. I m 30 year female heigh5"3 weight 70 kg.
Brief Answer:
Diet and exercise
Detailed Answer:
Hi XXXXXXX
Greetings.... !!!
Your weight and height indicate that you have a BMI of 27.3 Kg/m2. The reason for sudden weight gain are many, but lifestyle and diet are the major ones. A change in lifestyle, increased activity and modification in diet should help you manage the weight.
When it comes to diet, the choices for a weight loss program rotate around the high fiber sources of energy while eliminating any possible source of empty calories like alcohol and carbonated beverages. Also, the other high calorie foods like sweets, white rice, sugars, ice cream, refined foods etc. should be cut down in terms of intake.
Dairy is important, but is would be wise to opt for low fat dairy products and avoid adding any sugar to these items.
Fats and fried foods have a lot of flavor but at the same a time these provide quite high percentages of calorie post digestion, in addition to the unwanted fats and sometimes direct cholesterol. Choose from refined vegetables oils like rice XXXXXXX olive, corn etc. while eliminating the saturated fats like coconut oil, pure ghee and butter etc.
Fruits and vegetables are low in calories but are packed with vitamins, minerals and fiber. These are good options for a quick bite as a snack. Not only refreshing, but they also help in improved digestion and keep you full. Nuts and dry fruits may also be taken in moderation, keeping in mind that when fried nuts and dry fruits are loaded with too many calories, and are also difficult to digest. Whole pulses and cereal grains are packed with quality fiber, and maintain satiety for longer hours.
Opt for pears, apple cider vinegar, yogurt, unsalted popcorn, green tea, black coffee (sugarless) and black beans. Use less salt in diet and take your meals on time. You may divide the meals into small portions and have it at regular intervals. Club the diet program with physical activities for better results. A brisk walk of 30 minutes or some light exercises may be started at initial phase. Gradually improving the time and frequency.
Abdominal crunches, twist crunch, plank and back extension would help you get rid of the abdominal fat.
Hope this helps.
Please feel free to contact us for further discussion.
Meenakshi
Diet and exercise
Detailed Answer:
Hi XXXXXXX
Greetings.... !!!
Your weight and height indicate that you have a BMI of 27.3 Kg/m2. The reason for sudden weight gain are many, but lifestyle and diet are the major ones. A change in lifestyle, increased activity and modification in diet should help you manage the weight.
When it comes to diet, the choices for a weight loss program rotate around the high fiber sources of energy while eliminating any possible source of empty calories like alcohol and carbonated beverages. Also, the other high calorie foods like sweets, white rice, sugars, ice cream, refined foods etc. should be cut down in terms of intake.
Dairy is important, but is would be wise to opt for low fat dairy products and avoid adding any sugar to these items.
Fats and fried foods have a lot of flavor but at the same a time these provide quite high percentages of calorie post digestion, in addition to the unwanted fats and sometimes direct cholesterol. Choose from refined vegetables oils like rice XXXXXXX olive, corn etc. while eliminating the saturated fats like coconut oil, pure ghee and butter etc.
Fruits and vegetables are low in calories but are packed with vitamins, minerals and fiber. These are good options for a quick bite as a snack. Not only refreshing, but they also help in improved digestion and keep you full. Nuts and dry fruits may also be taken in moderation, keeping in mind that when fried nuts and dry fruits are loaded with too many calories, and are also difficult to digest. Whole pulses and cereal grains are packed with quality fiber, and maintain satiety for longer hours.
Opt for pears, apple cider vinegar, yogurt, unsalted popcorn, green tea, black coffee (sugarless) and black beans. Use less salt in diet and take your meals on time. You may divide the meals into small portions and have it at regular intervals. Club the diet program with physical activities for better results. A brisk walk of 30 minutes or some light exercises may be started at initial phase. Gradually improving the time and frequency.
Abdominal crunches, twist crunch, plank and back extension would help you get rid of the abdominal fat.
Hope this helps.
Please feel free to contact us for further discussion.
Meenakshi
Above answer was peer-reviewed by :
Dr. Bhagyalaxmi Nalaparaju
Answered by
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