Indian diet plans

Question

I am a working lady and am unable to do exercise due to my busy schedule. I am almost always eating someting. My height is 5’6 and weight is 75 kgs. Is it normal? Please suggest appropriate diet

  • Nutritionist

    Thanks for using curill. According to your height and weight, your BMI is 27.57 kg/m2, which makes you fall in obese category, according to Asian cut offs. You need to control at this point, because this will lead you to become morbidly obese which is highly dangerous for health. A weight loss of approx. 10-15kg is desirable for your height to have a normal range BMI. Weight loss is highly individualistic and depends on a person’s metabolism. If your metabolism is high, we can expect 1-1.5 kg of weight loss every week. Metabolism can be increased by exercise only. Take out 30 minutes from your daily schedule to do simple exercises. You can start with basic exercises like brisk walk, moving to jogging, and then to running for atleast 30 minutes a day. Also, please note that this is only for your weight loss period. After your weight loss, you will be increasing few foods in your diet with proper consultation. Here is a food plan and sample diet plan made for you:

    Milk (double toned/ Skimmed milk)

    2 glasses

    1 glass milk = 300 ml each

    Curd

    100 gm

     

    Paneer (fat free)

    50 gm

    2-3 pieces

    Pulse

    2 katori (50 gm) + 1 katori sprouts

    (any kind of dal but prefer whole pulses)

    Vegetables

    500-600  gm

    2 katori sabzi cooked + 2 big katori salad

    Fruits

    1 medium

    Avoid banana, mango, litchi, cheeku, watermelon.

    Cereals

    100 gm (equal to 5 small phulka)

    1 small chapatti= 20 gm wheat flour

    1 bread = 25-30 gm

    1 katori oats/wheat flakes = 20 gm

    Fats

    3 tsp (15 gm)

    1 tsp = 5 gm

    (no butter, ghee, mayonnaise, cheese spreads, etc.)

    Nuts

    4-5 almonds, walnuts

    1-2 tsp flax seeds

     

                                                                                                     

                                                                                                      DIET PLAN 

    Early morning (6:00 – 6:30 am) – brisk walk/jogging for 30 minutes

    1 cup green tea/lemon tea/warm lemon water (w/o sugar) + 4-5 almonds/walnuts/flax seeds (alternate days)

    Breakfast (8-9 am)

    1 glass milk w/o sugar (1 full glass –300 ml) + 2 brown bread/multi-grain bread sandwich /1 big bowl muesli/oats/dalia + paneer slice

    Mid morning (11:00 am)

    1 fruit + ½ katori sprouts/roasted chana/kala chana

    Lunch (1-2 pm)

    1 small phulka (w/o ghee)+ 1 medium katori sabzi (less)+ 1 katori daal (w/o tadka and oil) + 1 katori curd + salad (more)

    Teatime (4-5 pm)

    1 cup weak tea or coffee + ½ katori roasted chana/sprouts/kala chana/dhokla

    Evening Brisk walk (20 minutes)

     

    Post walk

    1 glass warm lemon + 5-6 curry leaves + 2-3 oats biscuits

    Dinner (8-8:30 pm)

    1 small chapatti (w/o ghee)+ 1 katori sabzi (less) + salad (more) + 1 katori dal

    Bedtime (10-10:30 pm)

    1 glass plain milk (w/o sugar) + flax seeds (1-2 tsp)

     

    You can also make your own combination within the particular meal. You can also shift mid morning to tea-time and vice-versa. Since you have a habit of munching, the diet plan is suitable to you as it contains 5-6 small meals. Drink at least 10-12 glasses of water in a day. This will keep your stomach full and you will feel less hungry. Best of luck!