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Dt. Alok Goel

Dietitian/Nutritionist, Bangalore

300 at clinic
Dt. Alok Goel Dietitian/Nutritionist, Bangalore
300 at clinic
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I believe in health care that is based on a personal commitment to meet patient needs with compassion and care....more
I believe in health care that is based on a personal commitment to meet patient needs with compassion and care.
More about Dt. Alok Goel
Dt. Alok Goel is one of the best Dietitian/Nutritionists in Padmanabha Nagar, Bangalore. You can meet Dt. Alok Goel personally at Maharaja Agrasen Hospital in Padmanabha Nagar, Bangalore. Book an appointment online with Dt. Alok Goel and consult privately on Lybrate.com.

Lybrate.com has a number of highly qualified Dietitian/Nutritionists in India. You will find Dietitian/Nutritionists with more than 34 years of experience on Lybrate.com. You can find Dietitian/Nutritionists online in Bangalore and from across India. View the profile of medical specialists and their reviews from other patients to make an informed decision.

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9448059767 vismaya neuro clinic #37 10th cross 5th main padmanabha nagar parllel roadBangalore Get Directions
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My weight is decreasing my day by day, I have become so thin, I can't fill hungry. So please help me in this.

M.Sc - Dietitics / Nutrition
Dietitian/Nutritionist,
My weight is decreasing my day by day, I have become so thin, I can't fill hungry. So please help me in this.
Eat a lot of good things Protein = building block for your muscles Carbs will help you put on weight, but it won’t be muscle Keep track of everything you eat Compound exercises are your friend Appearance is a consequence of fitness Let your muscles rest Sleep Make it part of your routine Realize you will put on some fat U need to take a high protein high calorie diet.
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I am 56 year old male. I am diabetic NID since last 15 years. Can exercise like swimming benefit me in control of the diabetes?

PGP In Diabetologist, Fellowship in non-invasive Cardiology, MD - Medicine, MBBS
Endocrinologist, Delhi
I am 56 year old male. I am diabetic NID since last 15 years. Can exercise like swimming benefit me in control of the...
Yes, definitely. Swimming and other outdoor activities like brisk walking or playing tennis/badminton can help in improving insulin sensitivity. One of the most powerful antidotes for insulin resistance is exercise. Regular exercise paired with healthful eating can quickly improve insulin sensitivity. This change causes a host of health benefits, from lowering body weight, blood sugar and blood pressure to improving lipids. Remember: walking for just 30 minutes most days is what's recommended and the easiest exercise for most people to fit in.
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10 Fruits You Must Consume Everyday

M.sc dietitics and food service management, Diabetes educator
Dietitian/Nutritionist, Bhopal
10 Fruits You Must Consume Everyday

Fruits are a superfood category of their own. They are the powerhouse of minerals, vitamins and antioxidants and an excellent contribution to your diet. Here are ten fruits you should be eating daily:

  1. Apples: There is a reason why an apple a day keeps the doctor away. Apples are filled with antioxidants, soluble and insoluble fibre and quercetin. Antioxidants boost your immunity and the fibre provides you with energy and maintains a healthy bowel, while quercetin has anti-allergy and antihistamine (compounds which curb the effects of histamine, primarily used to treat allergies) properties.
  2. Grapes: Grapes contain an antioxidant named resveratrol, which prevents heart diseases and premature aging of your cells. In addition, they are also great sources of folate and vitamin B6, C and A which contribute to a healthier immune system.
  3. Bananas: Bananas have low sodium and high potassium levels. Thus, they are extremely beneficial in maintaining blood pressure and preventing strokes. Bananas also contain protease inhibitors, which prevent stomach ulcers (protease is a digestive enzyme that produces acid).
  4. Strawberries: Strawberries might be small, but they do pack a lot of nutrients! A handful of strawberries daily can prevent diabetes type 2, inflammations and heart disease. They are also rich in antioxidants and vitamin C.
  5. Papaya: Papayas contain a substance called ‘papain’ which is an incredible digestive stimulant. They also contain large amounts of folate, which helps in proper DNA repair and synthesis.
  6. Oranges: Oranges provide you with vitamin C and potassium, which are essential for enhanced muscle and digestive functions. The membrane between orange segments contains hesperidin, which has been proven to reduce cholesterol.
  7. Kiwi: Kiwi contains more vitamin C than oranges which grants them the ability to prevent DNA damage and also helps reduce risks of developing cataracts.
  8. Blueberries: Blueberries are a great source of antioxidants which aid in fighting cancer and macular degeneration (an eye disease which results in vision loss). They also contain compounds that protect you from urinary tract infections.
  9. Lemon: Lemons contain citric acid, which effectively lowers cholesterol and cuts down on body fat. Citric acid is also an excellent digestive stimulant. Also, the refreshing scent of lemons reduces anxiety, nervousness and fatigue.
  10. Grapefruit: Grapefruit is an excellent appetite suppressant, which cuts down on your cravings. It also contains a soluble fibre named ‘pectin’, which lessens the development of atherosclerosis (build-up of cholesterol and fats on the walls of the artery). However, refrain from consuming grapefruit if you are on prescription medications.
31 people found this helpful

What is aids desease?

MS - General Surgery
General Surgeon,
Aids is complications of hiv when all over body infections and tumor etc. Developed due decreased immunity of body
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I am 18 year old male and my weight is 56 and my height is 5'11" how can I gain weight?

PGDD, RD, Bachelor of Home Science
Dietitian/Nutritionist, Mumbai
I am 18 year old male and my weight is 56 and my height is 5'11" how can I gain weight?
Eat meals at frequent intervals. Eat a mid meal between each main meal. Avoid junk foods. Include dairy eggs nuts fruits in your meals. Avoid alcohol and smoking. Exercise at least thrice a week. Even if you were to take medicines or supplements. They will not work in isolation. You have to have a calorie and nutrient dense meal.
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Right upper side of my abdomen have burning and itching sensation in some time. Slight pain. Pls give advice.

DHMS (Diploma in Homeopathic Medicine and Surgery)
Homeopath, Ludhiana
Right upper side of my abdomen have burning and itching sensation in some time. Slight pain. Pls give advice.
A physical examination is required in your case to confirm a diagnosis.I advise you to vissit a doctor.
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I want to increase my weight. According to my age and height my weight is very low. Height - 5'4" Weight - 48 kg Age - 24 years Now a day I have start eating bananas and milk every day. Any other diet to gain weight fast or any other medicine to gain weight. Please help me out to gain weight fast.

B.Sc. - Dietitics / Nutrition, Nutrition Certification,Registered Dietitian
Dietitian/Nutritionist, Delhi
I want to increase my weight. According to my age and height my weight is very low.
Height - 5'4"
Weight - 48 kg
Age ...
To gain weight you should eat more calories than you burn. Plus not only you have to eat calorie dense food but you have to keep in mind that what you are eating is healthy too. In the process of weight gain you do not want to put weight in an uneven manner and look unhealthy rather than looking bright and healthy. 1. Start exercising. Start working out if you are not active. The biggest myth that prevails now a days is that thin people do not need to work out. This is wrong. When you challenge your body, it is forced to grow. But this growth can only be possible if you are eating enough food to let the body absorb and grow in size and muscles. 2. Eat healthy. Stop drinking and smoking too much if you are indulged in it. Limit your intake of junk food and any form of sugar. Do not at all starve yourself. Make it a habit to eat something healthy every 3 hours. This means you have to eat 6 small meals in a day. Your daily food intake should ideally consist of nuts, dry fruits, seeds, almonds, walnuts, sunflower seeds, pumpkin seeds, figs, dates and raisins. They are full of healthy fats needed by a human body. 3. Consume good amount of fruits and vegetables. Bananas, apples, pomegranate, green leafy vegetables. Fruits and vegetables helps in absorption of food in the body and together, completes your daily nutrition need. 4. Eat whole grains. Try to have multi grains spread throughout the day. Wheat, brown rice, oats, bajra, daliya etc should be taken in multiple meals in a day. 5. Supplementation. You can supplement your diet with good quality multi-vitamin capsules. If you are lacking in protein, you can buy a high quality whey protein and have it with banana shake twice a day. Chana and moong which are full of protein and nutrients. 6. Increase protein intake. Protein proves to be the most essential nutrient when it comes down to gaining strength or building muscle. Therefore, consume all types of protein from both veg and non veg food items. Chana and moong which are full of protein and nutrients. Try to be patient while you are on the process of weight gain. Results take time to show. Just follow the regimen of weight gain religiously and you will soon start seeing the results.
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Is my weight is fine according to my height, am I suffering weakness, do I need to gain some more wait.

Diploma in Diet and Nutrition, B.Pharma
Dietitian/Nutritionist, Gurgaon
Is my weight is fine according to my height, am I suffering weakness, do I need to gain some more wait.
If your weight is fine and ok and you fell weakness, all you need is a diet plan to boost energy along with some supplements. I can help you
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Can't Stop Smoking? Atleast Follow This Advice.

General Physician (AM)
Alternative Medicine Specialist, Chandigarh
Can't Stop Smoking? Atleast Follow This Advice.
Every smoker knows smoking is not good, yet the addiction stays. This addiction can lead to a variety of problems that can damage their body in at times, irreparable ways. The tar in cigarettes is particularly damaging. It can lead to reduction in oxygen consumption and replenishment in the body and makes open or more susceptible to diseases such as emphysema and bronchitis. However the biggest killer is 'nicotine. There are ways to offset nicotine intake.

Adopt these methods to detox your body of nicotine.

1) Drink lots of water - Having a lot of water helps. Lime water, chamomile or green tea help a lot in flushing out the nicotine that has accumulated your body for over the years.

2) Take diet rich in nutrients and fibres - Nicotine addiction and if you quit, smoking withdrawal may lead to unbalanced diet and weight gain. So, ensure that you consume enough fibre for regular bowel movement to clean out your system. Berries, grapes, mangoes and a variety of antioxidants are a must have.

3) Avoid these foods - There are certain foods you should consider avoiding. For instance, alcohol. Also, avoid soda, caffeine and fried foods as well.

4) Exercise - Strengthen the capacity of your lungs through deep breathing and other cardio-strength training exercises.

5) Make 'No Smoke' a Goal - The only long term help in detoxifying your body from nicotine is to remain smoke free. While your determination plays the most important role here, some people can leave it without many hassles, while others witness severe withdrawal symptoms. You can also opt for a nicotine patch or gum to help you with it.

If you have any further questions on issues related to smoking or other general health queries, click on 'consult.

From Lybrate: If you found this tip useful, please thank the doctor by clicking on the heart icon below. Also, spread good health by sharing this tip with your loved ones over WhatsApp, Facebook and other media.
1716 people found this helpful

I am losing my weight last 3 months. I eat healthy foods. I don't eat fast foods. What is the problem in my body? How increase my weight?

BHMS
Homeopath, Faridabad
I am losing my weight last 3 months. I eat healthy foods. I don't eat fast foods. What is the problem in my body? How...
Hello, Homoeopathic medicines are less invasive and have more herbal approach towards gaining the weight. There are a number of homoeopathic medicines, which treat the root cause behind the body’s inability to gain weight or bulk up. 1. Take alfalfa tonic (wsi), 2 – 2 tsp. Thrice a day, half an hour before meals. 2. Calcarea phos 200, 5 drops, once in aweek, morning empty stomach for 2 weeks. 3. Take eggs, milk, butter, bananas, potatoes, mangoes, figs, oats, soyabean and dry fruits. 4. Do light exercises regularly to keep your body active. 5. Get your CBC test done and share the reports. These homoeopathic and dietary addition will increase your appetite and give your metabolism a healthy boost.
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I am having thyroid issues and I am not undergoing any medication. I want to reduce weight. But people used to say that for individuals with such conditions, losing weight is a tough task. Is that true? Is the medication necessary for thyroid? How to loose fat?

M. Sc. Foods, Nutrition & Dietetics, B.Sc-Home Science
Dietitian/Nutritionist, Visakhapatnam
I am having thyroid issues and I am not undergoing any medication. I want to reduce weight. But people used to say th...
Not at all. It's all in the mind whether you really want to reduce weight the natural way and strive hard for it. Focus on your diet: you really need to focus on your diet. When losing weight, many people feel that it is okay to eat what you want and then workout a lot. This is completely incorrect. The secret behind getting fit lies 80 percent in your diet, while the rest 20 percent lies in working out. This is an integral part in losing weight at home and being able to sustain it. Some of the famous weight loss foods. Green tea soya cinnamon multi grains wheat bran wheat grass lemon grass flaxseed pumpkin seeds sunflower seeds leeks lettuce broccoli olive oil quinoa aloe vera. Combine your diet with good physical activity. As you exercise, calories are burned and your body fat percentage decreases. So, exercising not only helps you lose belly fat, it also sheds fat from other areas. Running and walking are two of the best fat-burning exercises. Plus, the only equipment you need is a good pair of shoes. Between the two, running burns more calories, but walking really isn't too far behind. Take personalised expert dietary advice. Thanku.
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If my Body Weight gets down then face also become dull I want my body weight less but not face.

B.Sc. - Dietitics / Nutrition, Nutrition Certification,Registered Dietitian
Dietitian/Nutritionist, Delhi
If my Body Weight gets down then face also become dull I want my body weight less but not face.
Don’t worry. You can lose weight easily if you are patient and determined to shed those extra kilos. You just have to alter your daily routine, watch what you eat and be physically active. This requires you to be on your weight loss commitment for quiet long. As soon as you start seeing the results, you will be surprised as well as motivated to go beyond your weight loss and adopt and a lifelong healthy attitude. For a start please follow: 1. Watch what you eat – Are you eating too much junk, drink excessive alcohol and eating too much white food and sugar? Please cut it down to as low as you can from tomorrow. Cut down tea/coffee if you are too addicted to it. It is creating havoc inside your body. 2. Lifestyle – Are you a late sleeper and late riser? You can’t imagine what this schedule of yours is doing to your metabolism. It is degrading your digestive system from inside and your looks from outside. 3. Physically active – If you are a couch potato who loves to watch tv whole day then throw that couch of yours in the street and get yourself a treadmill tomorrow. Yes it is as simple as that. Who is stopping you? You have to be physically active all day long if you want to burn those extra calories. Do daily brisk walk, Pranayam, atleast 20 surayanamaskar everyday to start seeing the results. Take break between office work to walk a little or rather just climb some stairs to get that food you ate in lunch have space and heat to digest and absorb. What’s the harm in using your washroom to do a little middle of the day squats. Do that – No one is watching you. The key is to stay physically active all day long, no matter what. 4. Eat healthy and eat on time: Not only eating healthy is important but eating at right time is equally imp too. Have an early breakfast and early dinner and have 4 small meals between breakfast and dinner. To guide you a bit, here you go: A. Breakfast (Between 8-10 a. M) – Have oats/porridge or brown bread with milk and nuts. B. At 11 a. M - Cup of Green Tea c. Mid day meal (around 12 p. M) – Have a bowl of fruits. Citrus fruits are best taken during this hour and absorb well in the body. Have oranges, amla, pineapple etc during this hour. D. Lunch (between 2-3 p. M) – Daal, roti, mix veg, buttermilk and salad. You can also take brown rice with daal in lunch. Try to get your food cooked in olive oil. Lace your salad with apple cider vinegar, black pepper and seeds like flaxseeds or chia seeds to make it nutrition packed lunch. E. Between 4 p. M – 5 p. M – Cup of Green Tea F. Evening (4-6 p. M) – Have some nice sprouts with tomatoes and cucumber. G. Dinner (2 hours before sleeping, preferably before 9 p. M) – Paneer & veggies salad with olive oil, Roti or brown rice with Daal. H. Have a glass of warm milk. Weight loss is 80% about what you eat and 20% about exercises. That said, both the things go hand in hand. If you want to lose weight in a more healthy way than be patient and just follow the regimen everyday. Slow and steady wins the race.
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I am 53 year old male suffering from diabetes since last six years. I do take galvusmat 50/1000 twice daily along with pioglar2G 15. I fill exhausted very often. For some interval I stopped the medicine and In the month of June I had my Hb1TC report done and it was 10.6.I immediately resumed the medicine and started regular checking the Blood glucose at home and the average Fasting glucose is 110 to 125 mg. In between all at a sudden on two occasions I felt very week and sweating and measured my sugar level and it was 57 and 61 mg and immediately I had to increase my sugar intake and it was normal within few minutes. What you suggest about change of Medicine or should continue with the present dose.

MBBS, CCEBDM, Diploma in Diabetology
Endocrinologist, Hubli-Dharwad
I am 53 year old male suffering from diabetes since last six years. I do take galvusmat 50/1000 twice daily along wit...
Hi Please tell me what is the current treatment? If you are on Galvusmet 50/1000 and Pioglar 2G 15, it is possible that there may be an occasional episode of hypoglycemia. Mainly due to glimiperide 2 mg. It will be good if you do a regular blood glucose check up at home, keep a record of the levels. If you notice that at particular time glucose level tends to be low, then care can be taken to avoid that. If you want any specific advise please come back with above mentioned details then I will be able to guide. Thanks.
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I am trying to gain weight since long time as I still weigh 45 kg only. May be this is hereditary. However is there any way out for weight gain. My age is 23.

MSc
Dietitian/Nutritionist, Chandigarh
I am trying to gain weight since long time as I still weigh 45 kg only. May be this is hereditary. However is there a...
Hi lybrate-user to gain weight you need to combine a balanced eating pattern with regular physical activity. You should be eating at least 6 small meals a day, rather than sticking to 3 square meals. You could divide it as 3 main meals and 3 snacks. You need to be eating every 2-3 hours. Space out snacks during the day so you don't spoil your appetite. Bread, cereal, rice, whole wheat, dalia and pasta: biscuits, and corn-bread are good sources of carbohydrates. Fruits: dried fruits, fruit nectars, and large quantities of fresh fruits vegetables: include, potatoes, peas, corn in your diet. Meat, poultry, fish, dry beans, eggs, and nuts: beef, pork, lamb, poultry, salmon, omelets, nuts, peanut butter, kidney beans, chickpeas will help you gain weight. Include dairy products like milk, yogurt, and cheese: milk, fruited yogurts, hard cheeses, ice cream, puddings, custards, milkshakes. -nuts and seeds make a healthy option for snacks. -roasted channas and peanuts are good -peanut butter on the sandwiches are a great mid-meal choice. -you must know that cereals actually contain some healthy calories. Stay hydrated: drinking plenty of water and other fluids like juices, milk, soups etc, will work in your favour. Do not drink water before a meal and in between the meal as it may make you lose your appetite, thus calorie intake suffers. Sleep: at least 8 hours of sound sleep is a must. Since your body is actually building up muscles, while you rest. Weight gainers have long term side effects.
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I have vitamin D toxicity. I am not taking any vitamin d supplements. Can you please tell me the side effects and treatment. I am 5 months pregnant too.

MBBS
General Physician,
take plenty of water by mouth.have homemade freshly prepared lemon juice which is rich in vitamin C thereby increasing your body autoimmune system which prevents infection. have balanced diet.
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What should be the proper healthy diet for a thyroid patient like me, non vej or vej?

(M.D.Accu), Diploma in Naturopathy & Yogic Science YS)
Acupuncturist, Delhi
What should be the proper healthy diet for a thyroid patient like me, non vej or vej?
The thyroid gland is a butterfly-shaped gland situated at the front side of the neck, right below the Adam’s apple. Although small in size, it has a huge impact on almost all the metabolic processes that take place in the body. Two most common problems of the thyroid gland – namely hypothyroidism and hyperthyroidism, involve abnormal production of thyroid hormones.Before getting on with the list of foods to eat and avoid in hypothyroidism, it is important to know what hypothyroidism is. Fish is the first and most important food item in the list of healthy foods for the natural treatment for hypothyroidism because of its essential fatty acids content. The healthy omega 3 fatty acids present in oily fishes like salmon, tuna, sardines and trout helps t reduce inflammation, improve immune power and lower the risk of heart diseases in people suffering from hypothyroidism. A fruit and vegetable detox diet plan is exceptionally popular among health conscious people because these foods help cleanse the system and flush out toxins from the body. But antioxidant rich fruits and vegetables are extremely beneficial for controlling hypothyroidism as well. They work almost like natural remedies for hypothyroidism by controlling weight gain – one of the main hypothyroid symptoms. Seaweed is a rich source of iodine – an essential nutrient for thyroid function that works like a precursor for the production of thyroid hormone. avoid soya products,cauliflower,brocelly,cabbage ,refind food ,fatty and processed food and alcohal, Hyperthyroidism? omega3.vitamin D rich food.DAIRY PRODUCTS.Vegetables. avoid....food high in iodine.high carbs,refind food and oil. please send your feed back
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I have belly fat what I do?

Bachelor of Ayurveda, Medicine and Surgery (BAMS)
Ayurveda,
I have belly fat what I do?
1. Excessive weight gain is caused when people consume more calories than the body needs—occurring most commonly due to eating a diet high in fat and calories, being sedentary, or both. This imbalance between calories consumed and calories burned, however, can also be caused by a number of different obesity-related factors such as genetic, hormonal, behavioral, environmental and, to some extent, cultural. There are many other factors causing obesity such as pregnancy, tumors as well as endocrine disorders and medications that include psychotic drugs, estrogens, corticosteroids and insulin 2. Dear to decrease your weight you have to do work out daily. Try the remedies below they can help u. 1. Mix three teaspoons of lemon juice, one teaspoon of honey, and one-half teaspoon of black pepper powder in one glass of water. 2. Drink it in the morning on an empty stomach. 3. Do this daily for at least three months. 4. Drink mint tea or make a paste of green mint with some simple spices and eat during meals. 5. Eat vegetables such as bitter gourd and drumsticks to control obesity. 6. Do bhujang asana, dhanurasana, naukasana, kumbhakasana, pavanamukthasana daily 10 min per asana. 7. Do running early morning daily and join aerobics in evening. 8. Avoid oily and fried foods, processed foods, fatty foods like butter, purified butter, cheese, whole-milk yogurt, cream, chocolate, etc. 9.Replace refined flour with whole-wheat flour and rice with brown rice or parboiled rice.
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I am a 23 year old girl, I am doing workout from past 6-7 months and controlling my diet but my weight is still the same. Kindly help!

M.Sc - Dietitics / Nutrition, B.Sc Home Science (hons)
Dietitian/Nutritionist, Ludhiana
I am a 23 year old girl, I am doing workout from past 6-7 months and controlling my diet but my weight is still the s...
Hello you need to understand the concept of weight loss. It's a gradual process that requires cut down in calories under the guidance of a dietitian and regular exercise. Don't skip breakfast. Sleep for 7-9 hours per night. Avoid fried foods, sweets, carbonated drinks and processed foods. Include whole grains, sprouts, seasonal fruits and vegetables, salad vegetables like cucumber, kakri, onion, tomato etc. Drink plenty of water. Take 3 main meals and 2 side meals. Take flaxseed powder 1 tsp with lukewarm water on empty stomach. Take green tea 3-4 cups a day. Thank you.
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I am a student 21 year old male and I want to increase my boby weight and increase my boby size also. My weight does not increase as I eat more food. I think I have mesomorph kind body . Please tell your opinion to increase my weight.

M.Sc - Dietitics / Nutrition, B.Sc. - Dietitics / Nutrition
Dietitian/Nutritionist, Mohali
I am a student 21 year old male and I want to increase my boby weight and increase my boby size also. My weight does ...
Hello, Eat 3 meals per day as well as 2 snacks try protein shakes, juices, avoid soda Hearty and dense breads, such as whole wheat, oat bran, pumpernickel and rye, are more nutritious than white bread. hoose dense fruit (bananas, pears, apples, pineapple, dried fruit) over watery fruit (oranges, peaches, plums, berries, watermelon) starchy vegetables (potatoes, peas, corn, carrots, winter squash, beets).
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I am 23 year old boy and I am very sad because my health is not so good and I don't know why I am like this I don't have fat on my body and only bone is appearing on my body please suggest me some tips please doctor.

Advanced Aesthetics
Ayurveda, Gulbarga
I am 23 year old boy and I am very sad because my health is not so good and I don't know why I am like this I don't h...
Generally, people take wrong path to gain weight in absence of proper knowledge and start eating high calories food like pizzas, parathas and other junk foods. One can gain weight but results would not be favorable at all. These things may lead to low metabolism, weak digestion system, apart from that high blood pressure, high sugar and other heart related issues may occur. So this is not at all a good way to gain weight common issues due to being under-weight are: ? Bone loss ? Heart problems ? Infertility ? Anaemia and ? Weak immune system According to Ayurveda following are the foods which are very helpful in weight gain: ? Figs (Anjeer) ? Raisin (Kishmish) ? Ashwagandha powder ? Shtaravi powder ? Dates (Khajoor) ? banana ? mango ? Clarified buttor (Ghee) ? Milk ? Honey ? ? For weight gain100% safe and natural medicenes available in our purna cosmetic laser skin and slimming centre in 1 month 4-5 kg increases without any side effects for medicenes consult privetly and trail pack for 1month ..and only 3month course
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