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Dt. Sarita Malik

Dietitian/Nutritionist, Delhi

Dt. Sarita Malik Dietitian/Nutritionist, Delhi
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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. Sarita Malik
Dt. Sarita Malik is a popular Dietitian/Nutritionist in Bapa Nagar, Delhi. She is currently practising at Sarita Malik Diet Clinic in Bapa Nagar, Delhi. Save your time and book an appointment online with Dt. Sarita Malik on Lybrate.com.

Lybrate.com has an excellent community of Dietitian/Nutritionists in India. You will find Dietitian/Nutritionists with more than 33 years of experience on Lybrate.com. You can find Dietitian/Nutritionists online in Delhi 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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#3/3,Vishal Market , Tagore Park ,Delhi, DelhiDelhi Get Directions
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I have fats over my waist. How to remove it. And I also please suggest a good diet plan.

M.Sc - Dietitics / Nutrition
Dietitian/Nutritionist,
I have fats over my waist. How to remove it. And I also please suggest a good diet plan.
Dietary changes – •Check the oil that you are using. Vegetable-based and olive oils are good for you. Cut down on ghee, butter, cheese, paneer and margarine. •Limit your carb intake. Restrict yourself while eating potatoes, white rice, sago, pasta and other products made of refined flours. •Use only skimmed milk and skimmed milk curd. •Give up on all the fried foods until you get that shape. Nothing will come easily. Avoid fries, pakodas, samosa, fried momos, chips, and other fried snacks. •Increase your fibre intake. Eat whole cereals, oats, broken wheat / daliya, brown rice, brown breads, fruits with skin and a lot of green veggies. If possible mix bran into your flour. •If you are a non-vegetarian and enjoy fish, you will love this diet. Eat fish upto 4 times a week. Bake it, grill it but don’t fry it. You can have other lean meats up to 2 times in a week. And egg whites for breakfast are a good idea. •2 tsp of Triphala churn, along with ginger water is excellent way to help you liver to break down fats speedily and effectively. •Cut the intake of wheat. Extra carbs always end of on hips and thighs. Include other cereals like jowar, bajra, and mix these flours with horse gram flour and soya flour. •Go very light with your dinners. A plate full of salad made out of veggies, sprouts, fruits along with soups will help. Fill in with a very small portion of brown rice or daliya. In short have a fiber and protein rich dinner and go low on carbs. Eat dinner around 7.30 pm and having a small walk after it will only add up to your goal. •Consume as much of water as you can and eat different varieties of melons for better results. How to lose fat from hips and thighs through exercise •Walking is the best exercise for your hips and thighs. Walking up to 4 km per day will make your goal appear closer and closer. •If I ask you, “how to lose fat from hips and thighs”? You would probably answer cross trainer or the cycle at gym. Frankly you are not helping yourself if you are doing these to lose fat from hips and thighs. These exercises will only help you in tightening your muscles and then bulking them up. •If you have been walking already, but don’t see much result, then you might need to increase the distance by a km and the intensity of walks from the 30thminute onwards. Also check your diet to ensure you are following the tips above.

I want to lose belly fats specially lower abdominal fats. My waist is 30 I want 28 inches without losing weight from other body parts. Suggest some exercise, yoga and any other natural method to reduce belly fats.

PGDD, RD, Bachelor of Home Science
Dietitian/Nutritionist, Mumbai
I want to lose belly fats specially lower abdominal fats. My waist is 30 I want 28 inches without losing weight from ...
Hye. Thank you for your query. The pinchable fat you see is belly fat, also known as subcutaneous fat which increases due to bad food habits and sedentary lifestyle. While you can accumulate this type of fat by eating more calories than your body burns, there's a genetic and hormonal connection as well. Too much fat is harmful for the body. A diet filled with refined carbs, such as white bread packaged foods and junk, snack foods, is associated with increased subcutaneous belly fat. Thirty minutes of moderate-intensity aerobic exercise -- like a fast-paced walk or low-impact aerobics -- most days of the week helps you lose the belly flab. Alos, don't forget strength-training. You can't spot reduce, but you can tone and tighten your belly. While crunches and planks can help the abdominal area, include exercises that work all your major muscles -- arms, back, shoulders, glutes and legs is import for balance. Making the right food choices can also help you lose subcutaneous fat. Just cutting down food intake randomly or crashing diet is not going to solve the problem. Be sensible with food intake. Limit your intake of the refined carbs linked to belly fat. So, skip the white bread, packaged cereals, sugary cereals, biscuits, sweets and soda, and, instead, eat more whole grains, fruits and vegetables. Enjoy healthy sources of protein such as poultry, lean beef, fish, eggs, soy, beans, low-fat dairy, and fats such as vegetable oil, nuts and seeds. Eating healthy foods is critical to reduce belly fats.
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Sir, I am 16 years old but I am very thin and my weight is also less. I do exercises daily but these are not helping me much. So, what can I do to build my personality?

Bachelor of Ayurveda, Medicine and Surgery (BAMS), MD - Ayurveda
Ayurveda, Bhavnagar
Sir, I am 16 years old but I am very thin and my weight is also less. I do exercises daily but these are not helping ...
Ayurveda believes in digestion not into giving heavy food for weight gain. According to ayurveda, food which are easy to digest but nutrient can gain weight. But I need detait history for perfact solution. Like your appetite? bowel habits sleeping habits kind of your work or job life style diet etc. But till you can do following: take daal rice more. Use cow ghee n milk. Avoid over eating start massage with til oil in morning, after that, do exercise whatever you want. Then bath focus in yourself avoid stress anger fear take ajvayan 1 tsp after meal. Start chyavanprash in morning. For medicine I need you more history.
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How do i consume ashwagandha? Where do i buy this from? Can you normally intake this for is general benefits?

PDDM, MHA, MBBS
General Physician, Nashik
How do i consume ashwagandha? Where do i buy this from? Can you normally intake this for is general benefits?
The lowest effective dose for acute usage of ashwagandha, and perhaps the most cost-effective dose, is 300-500 mg. The optimal dose is 6, 000 mg a day usually divided into three doses (2, 000 mg) and while 300-500 mg is effective for most situations a lower dose of 50-100 mg can be seen as effective in few instances such as reducing the immunosuppression seen with stress and augmenting anxiolytic (anxiety reducing agents). Ashwagandha root extract is the preferred form of ashwagandha, for the purposes of supplementation. Ashwagandha should be taken with meals. If taken once a day, it should be taken with breakfast.
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I want to gain weight. I eat a lot still m unable to gain weight. I took liv 52 syrup. At that time my diet increased still I have a good diet but my weight is less as compared to the weight of my age group. And moreover my chest is like its too deep inside which insults my personality. How can I gain weight in short time coz its ruining my life please help.

BSc
Ayurveda, Ujjain
I want to gain weight. I eat a lot still m unable to gain weight. I took liv 52 syrup. At that time my diet increased...
Add in your food carbohydrates proteins eggs vitamines minirales green vegitabales . continue Liv 52 syrup. Take 1 spoon PROSUP POWDER add in a cup of little hot milk with breakfast end 1 spoon after dinner for 3 month. Take 6 to 8 hours sleep. Send improvement report to me. Dr. Tare
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I want to reduce my thighs weight I am doing gym also But it doesn't work please tell me how can I reduce my thigh weight.

MBBS, MD (PSM), M.F.Hom (London)
Homeopath, Nagpur
I want to reduce my thighs weight I am doing gym also But it doesn't work please tell me how can I reduce my thigh we...
From your data it is that you are obese having 89 kg weight .In prportion to height it is too much, You should take low fat, low carbohydrate and low calory diet. You should take 500 -800 k calory less diet you required. Then your fat wil be burned. Take protein, fibre diet, vegetables,fruits more. It should be done for 12 wks. Then your weight can be reduced 1 kg 1. 5 kg per wk. Do regular exercise. You should be very regular in your plan. Before all these exclude any disease condion like diabetese, hypthyroidism ,any endocrinal problem, PCOD etc.
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I have hair loss problem tell me some treatment. I have so much of fat please tell me to reduce fat from body.

B.Sc. - Dietitics / Nutrition, Nutrition Certification,Registered Dietitian
Dietitian/Nutritionist, Delhi
I have hair loss problem tell me some treatment. I have so much of fat please tell me to reduce fat from body.
For hair loss - 1. Use mild shampoo to wash hair (you can make your own shampoo using reetha and shikakai at home) 2. Stop using conditioners. Use natural conditioners like egg, yougurt and lemon. 3. Massage your scalp with a mix of oils like olive, coconut, sesame, castor oil at night. 4. Apply raw amla juice on hair thrice a week. 5. Use a paste of bhringraj on hair. 6. You can use some good hair packs like - fenugreek and yogurt, egg and green tea. 7. You can rinse your hair with organic apple cider vinegar after washing your hair to maintain ph balance of your hair. 8. Hair health depends on the amount of protein in your diet. Foods like chicken, eggs, fish, nuts, dry fruits gives you the required nutrients to keep your skin and hair healthy. So consume plenty of them. Eat things rich in vitamin c like amla and oranges. 9. Drink lots of water to flush out toxins from the body. To lose weight - 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. No more than 60 ml of hard liqour or 2 glasses of beer per day. 2. Try to eliminate the urge to overeat but if you do overeat try to limit the incidents to two times per week. 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. You will find that there are a lot of companies out there that are trying to sell expensive products to naive consumers in the name of weight loss. These products may not necessarily be good for you. Losing and maintaining weight is something which is totally in your hands, it is easy and it is free of cost if you follow the above mentioned points. 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. No more than 60 ml of hard liqour or 2 glasses of beer per day. 2. Try to eliminate the urge to overeat but if you do overeat try to limit the incidents to two times per week. 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. You will find that there are a lot of companies out there that are trying to sell expensive products to naive consumers in the name of weight loss. These products may not necessarily be good for you. Losing and maintaining weight is something which is totally in your hands, it is easy and it is free of cost if you follow the above mentioned points.
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I am having more fat at my thighs and hips rather than other part of the body. What should I do? I don't get time to do exercise also.

MBBS
General Physician, Mumbai
I am having more fat at my thighs and hips rather than other part of the body. What should I do? I don't get time to ...
I will suggest you to do suryanamaskar daily as per your capacity for a minimum of six months and few tips on diet say no to maida items like toast , khaari ,naan ,white bread . can drink tea but without sugar say no to Buffalo milk and can drink cows milk can eat brown bread can eat sprout's can eat green vegetables, can eat chappati ,bajra ka rotla can eat one katori of rice twice a day with dal to avoid farsan food items can eat fruits say no to coconut water
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I have heard there are medicines available for weight reduction? Does it helps to reduce weight? If yes then please suggest me some good weight reduction medicine and how also let me know how it should be consumed (with the do's and do not's if any).

BHMS, DEMS
Homeopath, Pune
I have heard there are medicines available for weight reduction? Does it helps to reduce weight? If yes then please s...
Hello for wt loss take homeopathic medicine. Homeopathic medicine has no any side effects. 1. Take homeopathic medicine for wt loss. It is safe. 2. Follow some tips: a.Drink Water, Especially Before Meals: Drinking water can boost metabolism by 24-30% over a period of 1-1.5 hours, helping you burn off a few more calories. B.Eat Eggs For Breakfast. C. Drink Green Tea. D. Cook With Coconut Oil. E. Cut Back on Added Sugar. F. Eat Less Refined Carbs. G. Go on a Low Carb Diet. H. Keep Healthy Food Around in Case You Get Hungry like boiled eggs, yogurt,handful nuts, carrots.i.Do Aerobic Exercise. J. Eat More Fiber. K.Eat More Vegetables and Fruits. For better result and proper diet diet chart consult me privately on Lybrate.
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I have lordosis. My hip and thighs fat is stubborn. And the fat deposited in hips making my body shape irregular and embarrassing. What can I do exercise is not helping in reducing hip fat.

BHMS
Homeopath, Delhi
I have lordosis. My hip and thighs fat is stubborn. And the fat deposited in hips making my body shape irregular and ...
Lordosis does cause trouble. It effects gait, difficulty in lying down on back etc. You need to do back exercises under the supervision of a trainee or physio to strengthen your back muscles, then only exercise will help you to trim down your fat. You could consult homoeopathic doctor for fat reduction too. Thank you.
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I have type 1 diabetes. I have to take insulin for life time? Any other treatment not available?

Diploma in Diabetology, MBBS
General Physician, Amritsar
I have type 1 diabetes. I have to take insulin for life time? Any other treatment not available?
Insulin is best and time tested option awailable so far, you can have nasal slray insulin which for time being is not awailanle in india, stem cell therapy and artificial pancreas are the other options.
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Hi, I am 27 years old. In few month my vagina itching and white discharge. Vagina's color is deep red. From two days, I am feeling irrited. Alway feel irritation. Please solve my problem. If you tell me some homeopathy medicine and some cream, I am thankful to you

International Academy of Classical Homeopathy, BHMS
Homeopath,
Hi mam, you can take kreo. 12 c 2 hourly alternates with puls 12c for 5 days. Inform me after wk. There is no use of cream etc actually according to classical homeopathy we needs detail case than we prescribe constitutional remedy which will much benefit u, according to me. Take care mam. Thanks.
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I am an extremely thin person and looks like powerless. I lack in energy. I've heard of alfalfa tonic. Is it advisable to go for it? Also suggest any tonic for good digestion of food as I don't think my food gets digested easily.

BAMS, MD Ayurveda
Sexologist, Lonavala
I am an extremely thin person and looks like powerless. I lack in energy. I've heard of alfalfa tonic. Is it advisabl...
The best ayurveda herb for your case is Natural home remedy using giloy powder: 1. Take 1 glass warm water 2. Add 1 tsp giloy powder, a commonly available ayurvedic herb 3. Mix well 4. Drink once every day This is very helpful for you.
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Oral Health Tip

MDS - Periodontics, Certified Implantologist, BDS
Dentist, Chandigarh
Oral Health Tip

Replace your old tooth brush with a new one after every three to four months.

134 people found this helpful

Hello. I'm 21 years old and my weight is 70 ,height 160 cms. I want to reduce my weight. So can I know how I can reduce my weight?

Bachelor of Ayurveda, Medicine and Surgery (BAMS), DYA (DIPLOMA IN YOG & AYURVED), D.I.H.M (DIPLOMA IN INDUSTRIAL HEALTH MANAGEMENT)
Ayurveda, Nashik
Hello. I'm 21 years old and my weight is 70 ,height 160 cms. I want to reduce my weight. So can I know how I can redu...
1) If you are taking meal 2 times a day, you can have the same 4 times in divided doses. 2) Try to avoid gluten containing food like bread, pizza, and burger. 3) Always eat fresh food. 4) No oily & junk food. 5) You can have sprouts, salads, fruits or fruit juice in breakfast rather than bread, toast or artificial protein shake. 6) Don’t eat immediately after exercise or yoga. 7) Stretching exercises 10 minutes. 8) Brisk walk 5 km daily or 25 minutes 9) Yoga- surya namaskar & different yogasana for 25 minutes. You can consult privately with us https://www.Lybrate.com/consult-privately/doctor/pallavikkanade-sohani? Lpt=PS-SSD https://www.Lybrate.com/consult-privately/doctor/nirajgujarathi? Lpt=PS-SSD.
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My weight is too loose I want to gain as soon as possible but don't no WATS to do.

B.Sc. - Dietitics / Nutrition, Nutrition Certification,Registered Dietitian
Dietitian/Nutritionist, Delhi
My weight is too loose I want to gain as soon as possible but don't no WATS to do.
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 with changing your lifestly. 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, pepsi, sugary stuff etc. 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 – 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. 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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How to gain more and more weight in a very less time. Please suggest me the ways through which I can improve my health so that I can look bold.

MSc
Dietitian/Nutritionist, Chandigarh
How to gain more and more weight in a very less time. Please suggest me the ways through which I can improve my healt...
Hi 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 got a diabetes for more than 30 years I take medicine glibencamine and metformin but the blood sugar is still 190-200 I need your advice to improve them, Thank you srisit@hotmail. Com.

MBBS, FELLOWSHIP IN HIV MEDICINE
General Physician, Pune
I got a diabetes for more than 30 years I take medicine glibencamine and metformin but the blood sugar is still 190-2...
Only medicines will not help you to control the blood sugar you have to follow diet and daily exercise minimum 45 minutes or daily 5 to 7 km brisk walking avoid high glycemic index substances.
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Hello, I have lost weight around 15 kgs by regular exercise and diet, buy my fat around my belly (tires) r still floating and my face fat is also not that reduced, want to get rid of double chin. please help.

Certification in Diabetes Educators Program, Post Graduate Diploma in Sports Nutrition
Dietitian/Nutritionist, Mumbai
Hello, I have lost weight around 15 kgs by regular exercise and diet, buy my fat around my belly (tires) r still floa...
It is commendable to lose 15 kg body weight. Reducing belly fat takes a lot of time. You will have to follow a strict nutrition program and do intense weight training to achieve the results you are looking at. To maintain a low body fat and/or lower body fat: 1. Exercise at least 5 times per week 2. Eat whole/unprocessed foods at regular intervals, while being aware of physical hunger/fullness cues 3. Sleep 7-9 hours per night 4. Don’t engage in extreme diets 5. Stay consistent with your habits 6. Incorporate non-exercise physical activity 7. Ignore food advertising You need a fat loss diet which comprises of whole grains like jowar, bajra, wheat, brown rice, pulses like moong, musoor, bengal gram, lots of vegetables, fruits, eggs, fish, chicken, paneer, healthy oil, nuts and seeds. You need to eat them in right proportion. Avoid eating sugar and sweets, refined foods like maida, noodles pasta, White rice and products, bread. Drink a lot of water.
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I am 27 years old, basically my height is 5.4 and weight up to 78 kg. I wont get monthly periods correctly, it comes once in five months. And I took thyroid test also its nil only. What should I do now.

Advanced Aesthetics
Ayurveda, Gulbarga
Continue the medicine mentioned below for 3 months, your periods will be regularised- m2tone syrup and ashokarista and pushyanaga churna.
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