Hi

Thanks for Posting your Query.

It would be good if you can provide details, which type of diet plan you are looking for, along with your daily routine eating habit from morning until night, and mention if you are a vegetarian or non-vegetarian.
Let me know your goal, along with your anthropometric details like your height, weight, and 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’re doing on a regular basis.

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

Regards
Grace Abraham

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Hi XXXXXX ,

Thanks for the reply.

According to your height and weight, your Body Mass Index (BMI) is 36.6 kg/m, which is considered as grade I Obesity; the normal BMI range is from 18.5-24.9 kg/m. Ideal body weight for height is between 70 kg – 75 kg.

In order to reduce weight, it is necessary for diet modifications and lifestyle changes. The diet should be high in fiber, which includes complex carbohydrate XXXXXXX foods and low in fat.

Initially you can have a target of losing half kilo in a week, which will aid in reducing 2 kg in a month. Gradual reduction of weight will help not to regain the lost weight. You can lose weight by making smart choices every day.

I would like to make little changes in your eating pattern, Restrict rice or any preparation of rice to only one meal in a day. Your breakfast can be idli’s or dosa with sambar, avoid with coconut or groundnut chutney.
Try to have Green tea without sugar as a mid-morning snack along with some hi-fiber biscuits; Green tea helps in fat not being stored in the body and also aids in weight loss.
-Lunch - Pulkas - 3 no's or Pulkas- 2 no's with Rice - 1 Katori can be taken along with dhal, vegetables and skimmed buttermilk, include some salads also.
-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) are to be avoided in the diet.
- There should be a gap of 1.5 hrs- 2 hrs time intervals 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; take at least 3-4 liters of water every day.
- Use more of fiber XXXXXXX foods in the diet, like raw vegetables, sprouts, Whole legumes like channa, Rajma.etc
-Take six small meals instead of three big meals which are equally time spaced.
- Include green Leafy vegetables at least twice in a week.
- Try to do any form physical activity on a regular basis.

Below are some steps which will help,
1. Instead of the traditional 3 meals a day, eat only when you are actually hungry, and eat what you like but try to be healthy. Avoid eating anything 3 hours before sleeping.
2. Avoid chocolate, cake, brownies, potato chips, ice cream, fizzy drinks or any junk food.
3. Never starve yourself. It shuts down your metabolism which is a major process to help you lose weight. It also makes you feel woozy, tired, and makes you hungrier and your weight-loss plan unsustainable.
4. Eat plenty of fruit and vegetables, especially if you feel like snacking or for dessert. Note that some plants such as corns, avocado, banana, coconut, contain much higher calories than others. You don't need to avoid all the high calories plants but just don't think you can eat them as much as you want.
5. Aim to eat 'good carbs (Carbohydrates)' (which have a low glycemic index) such as brown rice, oats, whole-wheat bread and whole-wheat pasta. Try not to have carbs after 5pm as any unused carbs will likely be stored as fat overnight.
6. Don’t forget about exercising!     
7. Eat breakfast each morning. Eating something in the morning gets your metabolism going and prevents you from binge eating later in the day.
8. Drink plenty of water, and cut down on carbonated beverages, particularly those with a lot of sugar. Try to not drink any soda.

Along with diet modifications, a minimum 30-45 minutes brisk walk or physical activity of moderate intensity which improves overall health.

Hope you will try to follow the diet.
Best of wishes for success - Start today!!


Regards
Grace Abraham

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