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Dt. Shilpa Satish  - Dietitian/Nutritionist, Bangalore

Dt. Shilpa Satish

BHMS, MCh - Nutrition Consultant

Dietitian/Nutritionist, Bangalore

8 Years Experience
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Dt. Shilpa Satish BHMS, MCh - Nutrition Consultant Dietitian/Nutritionist, Bangalore
8 Years Experience
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Personal Statement

I believe in health care that is based on a personal commitment to meet patient needs with compassion and care. Doctor is an active member of Karnataka Qualified Homoeopathic Doctors Ass......more
I believe in health care that is based on a personal commitment to meet patient needs with compassion and care. Doctor is an active member of Karnataka Qualified Homoeopathic Doctors Association (KQHDA), Karnataka Qualified Homoeopathic Doctors Association (KQHDA)
More about Dt. Shilpa Satish
Dt. Shilpa Satish is a renowned Dietitian/Nutritionist in Outer Ring Road, Bangalore. She has been a practicing Dietitian/Nutritionist for 8 years. She studied and completed BHMS, MCh - Nutrition Consultant. You can visit her at Kshema Homeopathy & Nutrition Wellness Center in Outer Ring Road, Bangalore. Don't wait in a queue, book an instant appointment online with Dt. Shilpa Satish on Lybrate.com.

Lybrate.com has a nexus of the most experienced Dietitian/Nutritionists in India. You will find Dietitian/Nutritionists with more than 31 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.

Info

Education
BHMS - Government Homeopathic Medical College, Kadapa (Cuddapah) - 2009
MCh - Nutrition Consultant - USA - 2010
Languages spoken
English
Professional Memberships
Karnataka Qualified Homoeopathic Doctors Association (KQHDA)

Location

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Kshema Homeopathy & Nutrition Wellness Center

#10, Manasa, Mahadevapura Extension, Outer Ring Road, Marathahalli, Landmark: Near NCC Apartment Bangalore Get Directions
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I am suffering from from type 2 diabetes since 2005 .Though my condition was under control since six months my condition has shown regression .Earlier doctor had prescribed glycomet gp2 twice daily along with Ava's ez .My blood sugar was under control from 2005 I.e.it was 85 fasting sugar and 130 pp always .Suddenly my shot to fs175 andpp 250 .in one month .Our .Dr. Immediately prescribed insulin inj 30 units in morning and 20 units in evening .Itis three months that I have been taking insulin and sugar is 100fs and 150 pp with insulin. Please advice regarding continuation of treatment or change in course and program.

MBBS, CCEBDM, Diploma in Diabetology
Endocrinologist, Hubli-Dharwad
I am suffering from from type 2 diabetes since 2005 .Though my condition was under control since six months my condit...
Hello, Thanks for the query. Looking at the blood glucose levels mentioned, it appears that presently your diabetes is in good control. Please tell me whether you are only on Insulin or along with that there are oral drugs also? Ideally blood glucose should be: FBG < 100 mg, PP 150 to 160 mg & HbA1c%<6.8. That helps one to remain free from long term complications of diabetes. Thanks.
1 person found this helpful
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How to keep liver healthy and reduce belly fat with healthy fat burners which will not effect liver?

MD - Consultant Physician
General Physician, Mumbai
Most of the medicines which are used to treat obesity are of very limited value. It is better to avoid them if possible. Regular aerobic exercises and diet management is required. You could join a gym or consult a professional if needed.
4 people found this helpful
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I am only 13 yes old but my height is low and my stomach is some fat what should I do for increasing my height and decreasing my fat?

B.Sc. - Dietitics / Nutrition, msc in dietetics & food service management
Dietitian/Nutritionist, Indore
I am only 13 yes old but my height is low and my stomach is some fat what should I do for increasing my height and de...
ur wt is less according to ur ht. .. Take high calorie and high protein diet do excercise Don't skip brkfst. With brkfst take 1 glass of milk n add 2 badam n 2 anjeer. if u eat egg ... u can eat egg ... it's reducing stomach fat n walk speedly
1 person found this helpful
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I am a 58 years old male have diabetic problems since 1998 and taking Human mustards 10 unit in evening.

MBBS
General Physician, Cuttack
I am a 58 years old male have diabetic problems since 1998 and taking Human mustards 10 unit in evening.
1.Do regular exercise 2.Reduce weight if overweight 3Control diet 4.Avoid sweets, excess calorie and carbohydrate rich diet. 5.Adhere to a strict diabetic diet by consulting Dietitian 6.Monitor your fasting, PP blood sugar and Hba1c three monthly 7.Consult diabetologist for advice and treatment
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Hai doctors I am 18 years old and my weight is 60+ so please help me to loss my weight upto 45.

B.Sc. - Dietitics / Nutrition, M.Sc - Dietitics / Nutrition
Dietitian/Nutritionist, Kolkata
Hai doctors I am 18 years old and my weight is 60+ so please help me to loss my weight upto 45.
Dear patient, I suggest you some natural antioxidant with Vitamin C combined diet like.. green tea with lemon juice , Sprouts with slice of ginger and lemon, Lemon juice with lukewarm water that will help you weight reduction and protection from skin damage. But green tea and lemon water not to take at empty stomach. Avoid oily food, spicy foods,jam jelly,ghee, honey, salt, sweets, fried foods, junk foods. Green vegetables, fresh fruits, Skin less fish, chicken add in your diet chart. Do not be at fasting more than 3 hours take low amount of food at regular interval.Do brisk walk for 45 min in a day at any time. Thanks..
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Which disease of vitamin D and what is the solution of this disease please tel me know sir please send.

MBBS
General Physician, Delhi
Low vitamin d causes rickets in children and weak bones in adults besides this the latest findings say that vitamin d is responsible and essential in metabolism and cell growth diabetes heart skin bones any cell in the body needs this essential vitamin so if your vitamin d level is low you must take it studies have shown that 80% of Indians are deficient in this sunshine vitamin.
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Hi I am in the age of 23. And my weight is now 55. How to reduce weight please suggestion some tips to reduce weight.

Ph.D - Ayurveda, FFAM-Post Graduate Fellowship, MD - Ayurveda
Ayurveda, Delhi
Avoid heavy food items, day sleep, milk and bakery products, sweets, have regular moderate exercise. 1- devdarvyarishta 15 ml + rohitakarishta 15 ml after food twice in a day with water 2- oat bran like bagrrys or any other brand 20 gm may be mixed in wheat aata while preparing rotis and such rotis are to be consumed daily 3- arogyavardhini vati 500 mg one in morning in empty stomach with water record weight before and after every month and report.
4 people found this helpful
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Hi my wife give birth to a girl baby and baby Is healthy. But my wife has changed​ a lot in her weight, black marks on face, breast is very big. Pls suggest me what is the solution for this.

C.S.C, D.C.H, M.B.B.S
General Physician,
Hi my wife give birth to a girl baby and baby Is healthy. But my wife has changed​ a lot in her weight, black marks o...
Breast can be reduced by exercises or surgery. To lose weight, you must burn more calories than you consume a day from your diet, if you burn 3000 calories, you’ll lose a pound a week. People who lose weight slowly, about 1 to 2 pounds per week, are more successful at keeping the weight off. You'll also burn additional calories if you increase your physical activity. You weight-loss plan should do all of the following: •Emphasize fruits, vegetables, whole grains, and fat-free or low-fat dairy products. •Include lean meats, poultry, fish, beans, eggs, and nuts. •Contain foods low in saturated fats, avoid trans fats, and limit cholesterol and salt (sodium). •Avoid refined sugars and processed foods. Some tips to help you lose weight: •Keep a food diary. Writing down everything you eat is critical! Noting how you feel when you eat will help you identify emotional triggers that may cause you to overeat. Emotional eaters tend to overeat. •Eat when you're truly hungry rather than when you're tired, anxious or stressed. •Eat slowly. If you eat too fast, you eat more than you need to satisfy your hunger. Your brain needs time to catch up with your stomach. •Plan your meals ahead of time so you make healthy choices. When dining out, check the menu online and decide what you will order before you sit down. Ask for dressings on the side. Opt for foods that are baked, broiled or steamed versus fried or swimming in creamy sauces. Avoid chips and bread baskets—they add unnecessary calories. •Stay hydrated. People often mistake thirst for hunger. •Eat breakfast. If you skip this meal, you'll be starving by lunchtime. You'll have more difficulty making healthy choices throughout the day. Find resources to help you keep track of your food choices and nutritional values and that can offer additional support when you need it. Exercise for Belly Fat Not only females but also males desire to have flat belly. Read on and find about the best exercises for losing belly fat. Fight your belly fat with the right kind of exercise and the right diet. Belly fat can be effectively reduced with abdominal exercises. They help you to tone the abdominal area apart from enhancing the flexibility of the area. The most important point is that they resist the accumulation of fat around the belly region. The only thing that you must keep in mind is that you must regularly perform these exercises and be patient as nothing happens overnight. Exercises for Losing Belly Fat Some very simple but effective exercises to Lose Belly Fat Stretch 1 – Lie down on a floor mat. Position your legs vertically up and stay in this position for 5 to 15 seconds. This can be repeated thrice. Stretch 2 – Lie down on a floor mat. Stretch your legs straight. Place your hands behind your head and lock your fingers. Now raise your torso and bring it towards your knees. Stay in this position for 5 to 10 seconds and slowly return to your lying position. Repeat this for 15 times in sets of 5. Stretch on Chair – Lie down on a floor mat and position yourself with a chair so as to raise your legs on the chair. Your legs should be at 90 degree to the rest of your body. Place your hands behind your head and clasp your fingers. Now lift your torso and rise up as if you want to touch the knees. Continue for 15 minutes and repeat in sets of 3 or 4. Cycling – Lie down on a floor mat. Raise your legs and rotate them as if you are pedalling a cycle vigorously. Repeat the exercise for five minutes in sets of three. Breathing Exercises to Lose Belly Fat Let us briefly understand on how these work. Oxygen acts as fuel for the body. The extra oxygen that you inhale while performing the breathing exercises result in certain chemical reactions that in turn burns up more calories than you actually take in. You lose extra fat. Pavanmuktasan – for practising Pavanmuktasan, take a deep breath as you lie on your back. Bend you left knee, hold your toes and pull it towards your stomach. Simultaneously lift your head and touch your bent knee. Your other leg must be straight. Breathe in and count ten. Return to your original position and breathe out. Repeat the set with your right leg. Bhujangasan – for practising Bhujangasan lie on your stomach and place your hands under your shoulders. Lift your torso backwards using only the back muscles and not your hands. Hold your breath for 5-10 seconds and slowly return to your original position as you breathe out. Dhanurasan – Lie on your stomach and bend your knees. Hold your ankles as you breathe in. Push your body outwards in the shape of a bow and pull your head back as much as possible. Hold this position for 10 seconds and release the posture as you slowly breathe out. Apart from these there are aerobics that also help you to lose belly fat. Regular simple workouts, like jogging, walking up and down through the stairs fast also helps to shed those stubborn belly fat. But remember, it is always advisable to seek the advice of a fitness instructor before you decide as exercise regimen for yourself in order to get the maximum results.
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Actually I am not healthy person so can I take a whey protein .its better for health or not.

MSc
Dietitian/Nutritionist, Hyderabad
Actually I am not healthy person so can I take a whey protein .its better for health or not.
Hi lybrate-user Know and understand how to gain weight in a healthy manner While some people try their level best to lose weight, others go to all kinds of lengths to gain weight in order to look healthy. Contrary to belief, people who are generally skinny don’t know how to increase weight and often find it difficult to do so. This is usually because they have a high body metabolism rate which doesn’t allow fat to accumulate, resulting in faster burning of calories. Fortunately, there are several tips to gain weight, which are not only effective, but healthy as well. How to increase weight and stay healthy If you are attempting to increase your weight, it is important to remember that simply eating anything at all will not help. Incorrect eating habits might not only affect your body functioning, but could also have other undesired effects on you. This is why it is important to eat correctly, while keeping track of your daily activities. Listed below are some simple and effective tips to gain weight. Put together a schedule Like most other things, it is essential to put together a detailed and achievable schedule that will help you gain the numbers you want. For this you will need to measure the different parts of your body like thighs, waist, hips, stomach etc. So that you can keep track of your progress. Along with keeping a track of your measurements, it is also necessary to keep track of the foods you consume and the kind of exercise that you might have to indulge in to help pile on the pounds. Prepare a nutritious diet plan When trying to increase weight, you simply cannot start by consuming fatty foods. Much like how you follow a particular diet to lose weight, you will have to chart a specific diet plan to put on weight. For this you have to pay careful attention to the proteins, fats and carbohydrates you consume. Ensure you diet has foods that are rich in calories and will help you gain weight like nuts, oats and whole grains. Other foods that can help to increase weight are dairy products like cheese, yogurt and ice creams. You can also include beverages like fresh fruit juices or milk shakes to help increase your weight. Strategic and frequent meals Instead of over indulging in food, it is advisable to consume 5-6 small portion meals every day, within a gap of 3-4 hours. When doing so, you should also make sure that you consume those foods that are higher in calories first, and then the ones with lower calories. For instance, while having breakfast, have eggs first and then cereal. It is also important that you eat the right kinds of food which will help you gain weight naturally, rather than foods that are full of sugars and fats. Healthy and nutritious snacks You are bound to feel hungry in between meals even on a healthy diet. In such times, it is best to keep nutritious and healthy snacks at reach to sate hunger pangs. Whole wheat or whole grain sandwiches, fruit and nut mixes, dry fruits and pistachios are some of the best snacks because they provide necessary nutrition and are tasty. Drink plenty of liquids One of the most important parts of a diet, whether losing or gaining weight, is to drink plenty of liquids to keep your body hydrated. However, while losing weight requires beverages like water and green tea, while gaining weight you need to have beverages that supplement you with calories. Fresh fruit juices and fruit milkshakes are some of the best options because along with keeping you hydrated, they also provide the necessary calorie intake and do not affect appetite. Weight and strength training In addition to consuming the right foods, it is also important to add weight and strength training to your daily activities. With this you can strengthen muscles, which in turn can help in increasing overall body weight. Light or medium strength or weight training will help in adding lean muscles, which is ideal for those who want to gain weight while staying fit. However, it is important to stay away from too much of cardio or aerobic exercises as they are usually used for burning fat and calories. Get adequate rest While eating all the right things and working out to gain the right amount of weight, it is also vital that you get adequate rest. Keeping up with a busy work life and looking after yourself well can be a little draining, which is why you need to sleep and rest well. This will rejuvenate both, your body and mind and leave you feeling fresh and healthy every day. These are some of the most effective tips to gain weight, naturally and healthily. However, if you don’t know how to increase weight in the right way, you can also consult a nutritionist or dietician to help you get the right schedule. This will ensure you have someone knowledgeable to speak to in case you run into any difficulties.
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Hi I am very weak, I tried many things to build my body but I failed every time, please give me best solution.

BAMS
Ayurveda,
we need to find cause of your problem it may be due to digestion issues,metabolism issues,medical problems lack of proper nutrition,etc etc you can also take my weight gain package with proper guidance.dont eat spicy , oily junk foods, do exercise regularly. 2 REDUCE STRESS TENSION IF ANY 3 TAKE GOOD SLEEP 4 TAKE 2 TIMES GOOD NUTRITIVE MEAL AND 2 TIMES GOOD SNACKS HOME REMEDY:-1-TAKE one BANANA WITH PINCH OF TRIKATU POWDER DAILY remember this is just home remedy not specific medicine consult and send me you detail medical history so that we can discuss your problem for proper treatment YOU CAN ALSO TAKE MY WIEGHT GAIN PACKAGE
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Sir, I am 39 years old male and having the height 6 feet and weight 86 kg. I am feeling very lazy and tired now-a-days especially at the morning time. I am also not able to wake-up early morning for walk/exercise etc and feeling very lazy. I am already taking luke-warm lemon water with honey in the morning after wake-up. I have some problem of constipation. However I eat very light home made food and take all precaution. I am taking all my precaution but still facing the same problem . Pls advise how to overcome it.

B.Sc.- Food & Nutrition, M.Sc- Food Science & Nutrition, NET (LS)
Dietitian/Nutritionist, Kolkata
Sir,
I am 39 years old male and having the height 6 feet and weight 86 kg.
I am feeling very lazy and tired now-a-day...
1. Avoid junk/ processed/ packaged/ canned/ fried/ sugary foods, cold drinks, alcohol, glucose, energy drinks, sherbats, chocolate, ice cream, sweets 2. Have small frequent meals (2-3 hrs intervals) instead of 2-3 large ones. 3. Sleep early & have a sound regular sleep 4. Drink 3 litres water daily. Early morning immediately after waking up have 2 glass plain water instead of lemon. This will help in detoxifying your body & energize you as well as help in bowel movement. 5.Have plenty of whole fruits esp ripe guava, ripe papaya & vegetables esp bhindi, saag. Include salads in your main meals. 6. Replace refined grains (maida, white rice, noodles, biscuit, white bread, cake) with fibre rich whole grains (atta, brown rice, dalia, suji, jowar, bjra, oats, barley, atta bread) 7. Have whole legumes like sprouts, chana, rajma, soybean, nutrella, moth, mung gota as these are high in fibre 8. Get yourself tested for hypothyroidism
2 people found this helpful
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My wife is suffering from Diabetes details As below Age: 51 Fasting Plasma Glucose: 243.7 Post prandial Plasma Glucose: 325.3 Pl. Suggest me the medicine.

Diploma in Nutrition
Dietitian/Nutritionist, Secunderabad
My wife is suffering from Diabetes details
As below
Age: 51
Fasting Plasma Glucose: 243.7
Post prandial Plasma Glucos...
As a nutritiion expert, I suggest some good nutritional food and supplements. Which helps to control and cure the diabetes. 1. Ask her to regularly walk during morning hours, if she can. 2. Try to avoid white rice and heavy carbohydrates. 3. Mole powder food, wheat will keep you active without adding any carbohydrates. 4. Drink more water in a day. 2 to 3 liters. 5. Add more fruits into your diet, fruits will give vitamins and minerals which keeps the body active for long hours. 6. Add protein sources like wheat, soya, egg whites. 7. Add fish into her diet. Twice a week.
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I have been working in IT industry since past 2 years. Now I gained too much weight and fat in stomach. I want to loose weight 10-15 kg. What diet plan should I have to follow. Also I just start some jogging and exercise.

M.sc - Nutrition Science
Dietitian/Nutritionist, Delhi
I have been working in IT industry since past 2 years. Now I gained too much weight and fat in stomach. I want to loo...
Hi lybrate-user, suddenly you put on your weight due to your sedentary life style & continue sitting in the same position. Try to change your posture after every 1-2 hrs. It's good that you have started work out. Try to continue it even increase the time day by day. You should do some dietary modification along with regular activity. Take more vegetables & fruits. Take sufficient protein to build muscles. Avoid out side food/ fried food. Avoid simple carbs & sugar in diet. 2 major meal & 3-4 small meal should be in your diet. The most important nutrient is water. Never forget to take water. (atleast 8-10 glasses in a day). Try to use these tips it will definitely help you.
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I am a software engineer, I am struggling with heavy body weight, how to recover it please give me suggestions.

MD-Ayurveda, Bachelor of Ayurveda, Medicine and Surgery (BAMS)
Sexologist, Haldwani
I am a software engineer, I am struggling with heavy body weight, how to recover it please give me suggestions.
Hello- Follow these regimen to reduce your weight- 1.Eat a high-protein breakfast. Eating a high-protein breakfast has been shown to reduce cravings and calorie intake throughout the day. 2.Avoid sugary drinks and fruit juice. These are the most fattening things you can put into your body, and avoiding them can help you lose weight. 3.Drink water a half hour before meals. One study showed that drinking water a half hour before meals increased weight loss by 44% over 3 months . 4.Choose weight loss-friendly foods. 5.Eat soluble fiber. Studies show that soluble fibers may reduce fat, especially in the belly area. Fiber supplements like glucomannan can also help. 6.Drink coffee or tea. If you’re a coffee or a tea drinker, then drink as much as you want as the caffeine in them can boost your metabolism by 3-11%. 7.Eat mostly whole, unprocessed foods. Base most of your diet on whole foods. They are healthier, more filling and much less likely to cause overeating. 8.Eat your food slowly. Fast eaters gain more weight over time. Eating slowly makes you feel more full and boosts weight-reducing hormones. 9.Use smaller plates. Studies show that people automatically eat less when they use smaller plates. Strange, but it works. 10.Get a good night’s sleep, every night. Poor sleep is one of the strongest risk factors for weight gain, so taking care of your sleep is important.
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How to reduce weight without side effects. Diet and exercise are a part of my routine.

B.Sc. - Dietitics / Nutrition, Nutrition Certification,Registered Dietitian
Dietitian/Nutritionist, Delhi
How to reduce weight without side effects. Diet and exercise are a part of my routine.
Your weight is controlled by 4 major factors (1) refined sugar consumption (2) exercise and hydration (3) posture and sitting (4) how many times do you indulge yourself - alcohol, binge eating at parties, overeating etc. Step 01: refined sugar 1. Avoid all snacks and commercial products with sugar in them - biscuits, cakes, bournvita, horlicks, coke, pepsi, energy drinks, sweetened yogurt etc. 2. Cut down on your daily intake of tea/coffee and maintain it at 3-4 cups a day. 3. Try to add little sugar to any beverage (coffee, tea, milk, lemon water etc.) that you have and ideally you should refrain from adding any sugar altogether. Step 02: get exercise and proper hydration 1. Try to work out for 20 minutes each day. You do not necessarily have to go to the gym. You can incorporate some pretty powerful exercises in your daily routine like - squats, skipping, surya namaskar and core exercises. 2. Drink 8-10 glasses of water everyday but remember that tea/coffee are not substitutes for pure water. Step 03: improve posture and sitting habits if you have a sitting job then ensure that you do not sit for more than 30 minutes at one stretch. Get up and move a little after every 30 minutes. Step 04: stop indulging and eat more of raw natural stuff 1. Try to eliminate the urge to overeating but if you do overeat try to limit the incidents to two times per week. 2. Eat 6 small meals throughout the day 3. Eat 4 servings of fruits per day. 4. Each of your meal should contain 50% of raw vegetables. Once you incorporate the above points in your routine you will see a dramatic difference in your weight, physical shape and energy levels.
6 people found this helpful
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I am 25 years old. My whole body is good but iIhave a fat in my back. So I want to reduce fat in my back.

Bachelor of Ayurveda, Medicine and Surgery (BAMS)
Ayurveda, Navi Mumbai
I am 25 years old. My whole body is good but iIhave a fat in my back. So I want to reduce fat in my back.
Hi for reduced weight you should work out as per you consume calories and it will take time just continue work out. Take following remedies for loosing weight 1. Arogya vardhini vati 2 tab before lunch and dinner 2. Abhayarishta 4 tsp before lunch nad dinner 3. Morning break fast=mung dal green soup 1 boul and if feel hunger have pomegranate or apple 4. Lunch 2 chaati + fruit vegetable + if you like rice 1 bowl and dal + barley soup 5. Evening 4-5 pm have some milk with sunth or any fruit you like 6. Dinner barley soup 2 bowl and one fruit follow this diet you will get reduced weight.
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I have over weight issue I don't wake up. Early in the morning and I don't like exercises. I seen ad of green coffee beans is these consumption has no side effects to burn the fat. Please suggest me any drink to. Loose weight fastly.

M.Sc - Dietitics / Nutrition
Dietitian/Nutritionist, Mumbai
I have over weight issue I don't wake up. Early in the morning and I don't like exercises. I seen ad of green coffee ...
Dear Lybrate user,weight loss is a journey and not a destination. Quick weight loss tips do give you wonders but only for a temporary time.Considering your issues,I would suggest you to have a plant based protein supplement with green tea extract alongwith 3 egg whites everyday.Alongside , schedule your meal timings once in 4 hours with intake of plain water at regular intervals.Just let me know your results after a week.Take care
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I am 24 years old male having belly fat and I want to burn my belly fat. What should I do?

PGDD, RD, Bachelor of Home Science
Dietitian/Nutritionist, Mumbai
you can't target one body part. You have to achieve overall loss and toning. Eat small but frequent meals. Avoid long gaps in between meals. Avoid junk as far as possible. Exercise at least 4 times a week. Lastly be committed. Remember it's a lifestyle change and not a one time thing. There is no short cut. It's a balanced intake that will last you longer. All the so called diets will only give you muscle and bone loss. The fats will remain as it is. So, try to first follow this seemingly simple tips. I am sure this suggestion will at least help you with initial fat loss.
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How can I be more stronger and taller than today I'm. Because I can feel weakness. And I want to join army.

B.Sc. - Dietitics / Nutrition, Nutrition Certification,Registered Dietitian
Dietitian/Nutritionist, Delhi
How can I be more stronger and taller than today I'm. Because I can feel weakness. And I want to join army.
The first thing you have to do is to develop a positive attitude towards your goal. You need to understand that transforming your physique is going to take a lot of time. These things don't work that easily. It's going to take a lot of hard work and consistency. The fat that you are carrying around was accumulated in years. So how can you expect to lose it in mere days. As for your training, you need to follow this routine. Your training session is divided into morning and evening workouts: MORNING: 1. Light jog for 15 minutes. 2.200 jumping jacks. 3.100 meter sprints x 10 4. Medium pace running for 30 minutes. 5. Stretching. EVENING: 1. Jumping or skipping for 20 minutes. 2. High knee drill for 10 minutes. 3.150 squats. (15 reps x 10 sets) 4.200 mountain climbers. 5.50 push ups (10 reps x 5 sets) 6.200 mountain jumpers. 7.100 burpees. 8. Stretching. You're going to face a lot of difficulties to complete these sessions during your 1 - 3 weeks. But stay consistent and try to finish each workout as given to you. Your Daily food intake should ideally consist of – a. Have plenty of nuts, dry fuits and seeds. Almonds, walnuts, sunflower seeds, pumpkin seeds, figs, dates and raisins. They are full of healthy fats needed by a human body. B. 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. C. If you are a non- vegetarian - Eat eggs, chicken etc. D. 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. E. Eat Sprouts – Chana and moong which are full of protein and nutrients. F. 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. G. You can take natural food items like wheat grass which is full of essential nutrients which helps in weight gain.
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Sir please clarify that vitamin d3 25 oh test is also called vitamin d total or not.

C.S.C, D.C.H, M.B.B.S
General Physician,
Sir please clarify that vitamin d3 25 oh test is also called vitamin d total or not.
The 25-hydroxy vitamin D test is the most accurate way to measure how much vitamin D is total in your body.
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