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Dt. Aarati

Dietitian/Nutritionist, Mumbai

700 at clinic
Dt. Aarati Dietitian/Nutritionist, Mumbai
700 at clinic
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I want all my patients to be informed and knowledgeable about their health care, from treatment plans and services, to insurance coverage....more
I want all my patients to be informed and knowledgeable about their health care, from treatment plans and services, to insurance coverage.
More about Dt. Aarati
Dt. Aarati is one of the best Dietitian/Nutritionists in Andheri East, Mumbai. You can visit him/her at Dr Acharya's Esthetiques & Global Homoeopathy in Andheri East, Mumbai. Book an appointment online with Dt. Aarati on has an excellent community of Dietitian/Nutritionists in India. You will find Dietitian/Nutritionists with more than 43 years of experience on You can find Dietitian/Nutritionists online in Mumbai 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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Dr Acharya's Esthetiques & Global Homoeopathy

103,Gokul Regency,Above Cafe Coffee Day, Greater Bank,Opp.Vikas Sales , J.B Nagar, Andheri East, MumbaiMumbai Get Directions
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I am newly diagnosed with diabetes my FBS 145 PPBA is 211 HBa1c 7.9,i am also suffering from high blood pressure. My doctor prescribed me teneligliptin 20 and neural TM 40 is this treatment enough, I have high bad cholesterol with high triglycerides (500+)

Diploma in Diet and Nutrition
Dietitian/Nutritionist, Hyderabad
1. You are young, take this as a challenge, to reverse/control the spate of lifestyle diseases. 2. Medicines can help control, but you should take active steps to change your food habits and lifestyle. 3. Switch to natural and healthy foods. 4. Exercise daily for an hour. 5. Delink from people who tend to overeat /overfeed. 6. Make your own health as topmost priority in your life right now. 7. Its urgent and its important.
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I am a diabetic and under medication. My sugar levels fasting 95 after breakfast 170 after lunch 220 after dinner 140. Am I under control.

MBBS, CCEBDM, Diploma in Diabetology
Endocrinologist, Hubli-Dharwad
Mr. Lybrate-user, various sugar levels mentioned are looking good enough, except the post lunch one. It is better if you look at hba1c% it should be <6.8 for ideal control or <7 foe good control. Thanks for the question.
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I am students class 12th and my weight 59 kg. I am 18 year old and my hight 5.11 fit.

Certification in Diabetes Educators Program, Post Graduate Diploma in Sports Nutrition
Dietitian/Nutritionist, Mumbai
You are underweight as per your height. You need to gain weight and weight gain is muscle gain. In your condition your energy requirement is very high so whatever you eat is used as a source of energy and you do not make muscle. To gain muscles you will have to eat at least 6 meals (high calorie) in a day at a regular interval with a proper ratio of proteins and carbohydrates. Proteins will help you gain body mass while carbohydrates will help you give energy. Protein foods are eggs, fish, chicken, milk and milk products, meat and dals. Carbohydrate foods are roti and rice, potatoes, sweet potatoes. You have to eat vegetables and fuits and use healthy and good fats for cooking like ghee, cold pressed mustrad or til oil. You will also have to do some weight training exercise to help you build mass into the body. Also drink enough water to keep you hydrated.
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I have the problem of nightfall and I have also a big problem and the problem is that when I kiss a any girl my sexual organ go out of control and my sperm comes out early and when I am thinking about any sexual thing my sperm comes out early. These are my two problems. Due to these problems my body growth is also affected. Please suggest me some medicines that could help me a lot and reduces these problems. Please suggest me.

BHMS, MD - Homeopathy
Homeopath, Vellore
Dear lybrate user! greetings! do not worry about ejaculation, it is quite common in some male due to over anxiety or tension. Avoid the tension and anxiety when doing sex. Practice squeeze technique so you can withhold for long time. Eat more vegetables, nuts, fruits, so it will develop good stamina. Thank you.
1 person found this helpful
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I'm very thin and i'm 21 year old my weight is 45 kg how to gain weight? Please help me.

Homeopath, Faridabad
Hello,Homeopathic 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. These homoeopathic medicines and dietary addition will increase your appetite and give your metabolism a healthy boost. ***If you do not get results with this treatment then please revert me i will suggest you to go through some tests.*** Thanks.
9 people found this helpful
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6 Nutrients Women Need The Most

MBBS (Gold Medalist, Hons), MS (Obst and Gynae- Gold Medalist), DNB (Obst and Gynae), Fellow- Reproductive Endocrinology and Infertility (ACOG, USA), FIAOG
Gynaecologist, Kolkata
6 Nutrients Women Need The Most
A woman's body needs a lot of nourishment. There are many vitamins and minerals that ensure a healthy body. However, as you reach puberty and age more, a few nutrients become vital for healthy functionality, reproduction as well as vitality. On this International Day Of Action For Women's Health, 28th May, learn more about the women's health so that you or women around you stay healthy.

Here are top 6 nutrients that are a must for women of all ages.

1) Vitamin B12 - Women suffer from extreme fatigue as soon as they reach late 20s or mid-30s and vitamin B12 has proven to be extremely efficient in not only curbing the feeling of fatigue, but also in promoting swiftness and alertness in the body.

2) Vitamin D3 - Lack of vitamin D3 is detrimental for breast and ovarian cancers which plague a large number of women. This vitamin also builds immunity against certain autoimmune diseases and provides adequate strength to muscles, bones and teeth.

3) Iron - Adequate levels of iron in the body ensures that you never run out of energy and are always active. In addition, iron plays an important role in maintaining efficient functioning of the brain.

4) Vitamin B6 - Vitamin B6 mainly promotes the maintenance of a healthy and regular sleep pattern and protects against sleep-related disorders such as insomnia. It also helps in the correct regulation of your appetite while maintaining hormonal balance, thus protecting you from mood disorders.

5) Folate - Women who are expecting or have recently given birth certainly benefit a great deal from adequate consumption of folate. These women are highly vulnerable to a number of spinal and brain defects which are effectively prevented by the nutrient. It also helps to make the body highly resistant to colon and breast cancers.

6) Calcium - Calcium is like a wonder drug for all women as it solves a majority of problems which hinder their daily life. It plays an important role in maintaining a stable blood pressure and is extremely efficient in controlling certain noxious symptoms of PMS. It is important also to maintain their bone density as they age.

If you have any questions on women health, please 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.
1403 people found this helpful

Dear sir/mem I am working in retail and my job is standing job. And I also used to go gym. So please suggest me some food so that my body doesn't feel weakness. And which food gives me all micronutrients and also that food easily available.

B.Sc. - Dietitics / Nutrition, Nutrition Certification,Registered Dietitian
Dietitian/Nutritionist, Delhi
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 this regimen and you will soon start seeing the results.
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I am 37 years old, married, working in a KPO. My daily routine suffers me to eat twice - first around 10 am (3 rotis+ vegetable/pulse + curd) and after 10pm (2 roti + veg/pulse + salad). In between i eat 2 tea + 4 buiscuit and more than 2 liters of water. So my weight is increasing day by day. Can not able to do any kind of exercise due to lack of time (6 days working). However still no complain from health wise, but how can i loose my weight, please guide.

M.Sc - Dietitics / Nutrition, B.Sc. - Dietitics / Nutrition
Dietitian/Nutritionist, Mumbai
Hi , Instead of eating three rotis in a breakfast, eat one or two then around 2 u can carry roti wrap with you with salad and bean in it it wont take much of time to eat that and will help you maintain your weight, avoid biscuit instead u can carry kurmura and chana, or baked puff rice chivda. Try to increase yoe water intake to 3 liters. It help. Regads
2 people found this helpful
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I am rahul I am 20 yr. Old I want to loose my weight and want my body should be athletic person from this regard what should I do?

Homeopath, Raebareli
Please follow the below recommendation for your condition: Diet, exercise, and behavioral modification should be included in all obesity management approaches for body mass index (BMI) of 25 kg/m 2 or higher. Other tools, such as pharmacotherapy for BMI of 27 kg/m 2 or higher with comorbidity or BMI over 30 kg/m2 and bariatric surgery for BMI of 35 kg/m2 with comorbidity or BMI over 40 kg/m 2, should be used as adjuncts to behavioral modification to reduce food intake and increase physical activity when this is possible. For further queries get back to me.
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I am of height 187 cms and weight 72 kgs I joined gym for being active. My trainer asked me to eat some fruits or some thing before early morning workout! I am now staying in manson and having my food in can note. Is it good to drink a spoon of raw honey in early morning?

Masters in Human Nutrition and Nutraceuticals
Dietitian/Nutritionist, Madurai
If you r to reduce your weight, get some hot water n mix the honey. Or else take honey mixed with any fruit of your choice. U can eat it as such but if you eat in any of the combo you can hav variety n also nutrient rich.
5 people found this helpful
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I have diabetic how it was control and what precautions should be taken for maintain normal sugar.

Bachelor of Ayurveda, Medicine and Surgery (BAMS), Post Graduate Certficate in Ksharsutra & Ano-Rectal Diseases, MD - Medicine
Ayurveda, Mumbai
Dear lybrate-user, 1) I this word nothing is impossible provided you must understand your problem, its root cause & off course constant - sincere efforts. 2) you have two problems 1) diabetes & 2) obesity (your bmi is 32.85). For both issue you have to monitor biological parameters closely & try to maintain normal values. 3) be active, brisk walk for 40 minutes. 4) avoid sweets, oily, heavy, fermented, tinned, packed, junk food. 5) reduce 25% carbohydrates. 6) increase vegetables (green & fruit), more proteins- dal, cow milk, egg white, fish, fat free chicken. 7) reduce your weight- fat by 20-25 kgs.
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Which food I eat to my health good an better and which exercise I start to my body is healthy.

General Physician, Mumbai
Best food is to make vegetables and fruits as your daily habit, also take cow's milk in night before sleeping.
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Dilation and Curettage - Why You Should Choose It?

Gynaecologist, Chennai
Dilation and Curettage - Why You Should Choose It?

Dilation and curettage is a surgical procedure where the cervix (the lower part of uterus) is dilated and tissues are removed from the inside of the uterus. The procedure is usually done to treat heavy menstrual bleeding or clean the lining of the uterus after an abortion or miscarriage.

During the procedure, the cervix is dilated with medication and a thin surgical instrument is inserted through the vagina. This instrument is then used to scrape (curettage) the uterine tissues.

Reasons for Conducting the Procedure

Dilation and curettage is mostly done to either treat or diagnose certain uterine disorders. Dilation and curettage is recommended if your doctor needs to diagnose conditions such as:

1. Irregular uterine bleeding

2. Postmenopausal bleeding

3. Discovery of unnatural endometrial cells while conducting a common test for cervical cancer

Sometimes, the doctor can take a sample tissue from the uterus and perform tests on it to check for the following conditions:

1. Uterine cancer

2. Uterine polyps (abnormal tissue growth)

3. Endometrial hyperplasia (precancerous thickening of the uterine lining)

Dilation and curettage, when used for therapeutic purposes, is used in the treatment of the following conditions:

1. To clear away molar pregnancy; which is characterized by formation of tumours.

2. To treat heavy bleeding after childbirth; any remaining placenta in the uterus is removed.

3. To remove benign uterine or cervical polyps.

4. To clear away fibroids (benign tumours which form on the uterine wall)

5. To remove any tissue that could have been left behind after an abortion or miscarriage to prevent heavy bleeding or infection

What needs to be considered before opting for it?

The procedure of dilation and curettage is mostly safe. Complications from this procedure are rare, but some factors should always be taken care off.

1. The surgical instrument can perforate or poke a hole in the uterus. Sometimes, perforations can heal on their own; but if any organ or blood vessel gets damaged, then another surgery will be required.

2. The cervix can be damaged during the procedure. The doctor can stitch the wound close, or apply pressure on the wound to stop the bleeding.

3. Sometimes, there might be scar tissues on the wall of the uterus. This can cause irregular, painful or absent menstrual cycles, augment risks of infertility and future miscarriages. If you wish to discuss about any specific problem, you can consult a doctor and ask a free question.

2489 people found this helpful

How to Reduce fat? And please tell how to reduce breast size? Now a days i'm having so much hairfall. So please tell how to reduce hairfall and tell me the hair growth tips naturally. I generally don't prefer medicines much. So tell me in the natural way from app these. Please i'll be waiting.

Homeopath, Faridabad
Hi, please don't go for crash dieting or else skipping one meal or two! Just advising you the right and sensible way of loosing weight: Start eating natural, unprocessed foods, such as fruits, vegetables, healthy meats and fish.Much of the food in grocery stores and fast food restaurants is highly processed to make it cheaper to produce and extend its shelf life. This processing often cuts out essential nutrients, and changes the food composition in ways that make you get fat. Avoid empty calories, like those in candy, junk food, and soda. Don't be afraid of healthy fat such as those found in olive oil, avocados, nuts, and fish. Have some standby snacks ready, such as nuts, carrot sticks or fruit for when you get hungry, and make them easier to access than the processed stuff. Get enough sleep. Be Positive! This really makes a lot much difference to achieve what you want! Medication for weight loss: Schwabe's Phytolacca Berry tablets/ thrice 1/2 an hr. before meals for 1month. For Hairloss: Management: Take diet rich in protein like non-veg., eggs, pulses, legumes, sprouts, nuts (sp. walnut and almonds), iron-rich food like green vegetables, also take flaxseeds, green tea, soyabean, fruits, salads, etc. Take proper 6-9hrs of sound sleep. Give up the habit of smoking and excessive alcohol intake. Avoid junk food and any kind of beverages (tea, coffee, aerated drinks, cold drinks, etc.) Avoid canned/ tinned food or food that contains preservatives (eat fresh ones). Avoid use of harsh hair colour, hair treatment like rebonding, straightening, perming, etc. Avoid vigorous exercises or any supplements provided by the gym! Use Rose wood/ any wooden hair comb to brush your hair. Regular exercising is also one of the important point, but should be done under some good, qualified yoga teacher or instructor for proper guidance; it also releases the stress/ tension in the mind and the body and keeps you FIT and YOUNG!! Medication: Take homoeopathic Rx - Schwabe's Wiesbaden 200/ twice a day for 1 month and revert. Also, use Schwabe's Arnica shampoo and Hair Growth oil regularly as per the condition of your scalp (minimum 3 times a week). After shampooing, use Bakson's Arnica Hair conditioner as well after every head wash. Apart from this, take Follihair tablets (multivitamin) - 1 tab. daily once for 1 month. (N.B.: With the help of homoeopathic medicines, we can only prevent further progress of the hairloss, means it will get arrests in the present condition in case of progressive baldness. But, in case there are areas of baldness which has gone smooth and shiny, you will have to choose an option of Hair Transplant along with theses medications!). (Please revert me back after a month for your status and further assistance).
9 people found this helpful
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I am under weight. I'm 25 years old n having only weight of 36 kg. I wanna get at least 15 to17 kgs more as my height os 5" 3. How can I do it within 3-4 months . I do prefer eggs to eat. I am an asthma patient. Kindly tell me the ways n food material to gain my desired weight.

Homeopath, Raebareli
Please note the followings in respect to your queries: Banana and Milk -- Bananas are full of calories and contain high amount of carbohydrates and potassium that give you instant energy. Whosoever want to gain weight must eat a banana daily in the morning with a glass of warm milk. Add a teaspoon of sugar in it. Moreover, you can also have it after your meals. Note – Don’t eat bananas when you are down with common cold. -- Peanut butter is a yummy spread for toast and bread. If you’re trying to gain weight, feel free to go for this high-calorie and nutritious food. Apply it on your whole wheat bread for breakfast and see how your weight increases within a short period of time. •Besides, you can spread a spoonful of peanut butter on fruits or vegetables like banana, apple slices, fresh berries, wheat germ or applesauce. •Alternatively, a peanut butter sandwich is also a good choice If you are suffering from any disease that needs to be treated. Find a great personal trainer and yoga instructor to keep you consistent. Take Five phos - 4 tablets twice daily.
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Ever Wondered What The Color Of Your Urine Says About Your Health?

M.Ch - Urology, MS, MBBS
Urologist, Dehradun
Ever Wondered What The Color Of Your Urine Says About Your Health?
For years, human urine has been used as a diagnostic tool for identifying the ailment or measuring up the diseases. That's because our urine tells a lot about what happening inside. The color, density and even the smell is an indicative of our health.

Here is a list of the colors of your urine which conveys how your health is.

1) Colorless or transparent - If you are having colorless pee, then it means you are drinking just a lot of water. You can afford to reduce it.

2) Pale straw color - It is the normal, healthy color, which indicates that you are well-hydrated.

3) Transparent yellow - Having transparent yellow pee is normal. But you might want to add an extra glass of water to your day.

4) Dark Yellow - An indication that although you have normal hydration, you should still consider having some more water regularly.

5) Amber or Honey Color - It is an indication of decreased hydration. So, go ahead and drink some water right away.

6) Syrup or Brown Ale Color - Can be an indication of severe dehydration or liver disease. Consult your doctor if it persists.

7) Pink to Reddish - Beets, blueberries or rhubarb can be fruits that can cause pinkish urine. But if you haven't eaten them, then it might be blood or a sign of infection. It is recommended that you contact a doctor.

8) Orange - Indication of dehydration or a liver or bile duct condition. Consider discussing it with a doctor.

9) Blue or Green - A result of genetic condition or food dye. You can contact your doctor to ascertain the reason. Usually, it is harmless.

10) Foaming - Fizzing or foaming pee isn't actually a problem, if occasional. But otherwise, it might indicate kidney troubles. Consult a doctor accordingly.

If you have any further questions on issues, 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.
1516 people found this helpful

I am diabetic type-2 for last 6-7 years plus had cardiac arrest in Jan 2015. I take my cardiac related medication regularly and medication for diabetes; while my blood sugar level fluctuates rather wildly. I walk more than 8000 steps every morning for almost one hour get back home have coffee without sugar (for last 12-15 years) with two biscuits (Marie), followed by breakfast {Idly 3/4 or Dosa 2 or Upma 2 scoops or 2/3 slices of wheat bread with one egg} I have a small sized mug of porridge around 10/11am followed by lunch at 1pm {Rice (2/3 laddles) or chapati (2), subzi two scoops, liquid curry 2 scoops & yogurt 2 scoops}. Some days only there is evening coffee or tea w/o sugar and some biscuits 2nos or poha dry}. Dinner is almost same (if rice for lunch then wheat for dinner}. There is a lot of physical activity done around house plus climbing from GF to FF to roof top. Presently medication is; (a) PRAX A 75 (0-1-0), (b) Istavel 100mg (1-0-0) (c) Cardivas CR 10 (1-0-0),(d) A to Z (1-0-0) {Multi vitamin tablets} (e) Rozavel F (0-0-1), (f) Diamicron Mr. 30mg (0-0-1) Walking is no problem except need to do a slower start than what was done earlier feeling is pleasant pain & tiredness very brief which is naturally cooled off sitting shade on terrace reading morning newspapers. I can easily walk same distance in evening. Sugar level is fluctuating sometimes as low as 88/120 to as high as 150/210? How do I ensure it remains steady and thro what control? Diet? Please advice.

General Physician, Mumbai
You are perfectly following a diabetic diet and the sugar levels you mentioned are minor fluctuations and need not require extra medication
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I am not loosing weight. I am in anger and frustration. So please suggest me for health tips to reduce my weight and live a better life.

fellowship in diabetes, Professional Training in Mind Body Medicine, MS, MBBS
Bariatrician, Ahmedabad
Hello lybrate-user, I understand your anger and frustration. It feels like whatever you do is not enough. At times it feels like inspite of repeated resolution, you fall back to old pattern. I understand your concern because, this kind of excess weight (100 kg) is breeding ground for many diseases (blood pressure, diabetes, heart disease, certain kind of cancers, arthritis etc), which can affect the quality of your life ahead. This is a lifestyle related issue and it can be surely treated with intensive lifestyle modification program. Most people who are fat are made to feel that it is because you lack will power, you are lethargic and a weak person. But that is definitely not true. It is your your hormones which have made you fat and keeping you fat. Unless we make correct diagnosis and and create a diet and lifestyle plan to correct that hormonal abnormalities you will not be able to lose weight for long term. Most diet fails because they are low calorie and low fat. Instead of correcting metabolism, they make you feel low energy or makes you feel excessively hungry. If you are doing regular exercise, it will increase your fitness but it does not reduce weight much. Calorie counting is useless. If you want to count, count nutritional value of food in terms of protein, fiber, good fat etc. I am sure you did not gain this much weight suddenly but over a period of time. To achieve weightloss - think long term. Weight loss achieved over short term, always comes back. Try this general approach (see below) for 4 weeks. If this works (moves your weight in right direction) then continue. If you have tried this in past or if it does not work, then approach us for weightloss package of 6 months by lifestyle modification - combination of individualized nutritional plan, stress management, exercise prescription for your current fitness level and sleep improvement, (if required). 1. Do not eat anything sugary or sweet. Zero sweetness in diet. 2. Eat plenty of salad in lunch and dinner along with other foods. 3. Do not drink any liquid calorie like cola or fruit juices. 4. Brisk walks or jogging for 45 - 60 minutes every day. My best wishes.
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I am Arun. My age is near about 23. But my body is very thin. My weight is 48. I want to gain weight by a natural way please help me.

Ayurveda, Ambala
Follow these best methods to easily gain weight and get a healthy body - 1. To gain weight, your digestion should work properly for proper digestion - take 10 gms powder of carom seeds (ajwain, 10 gm powder of cumin (jeera), 10 gm of rock salt. Mix them well and take 1/2 teaspoon (3-5 gm) of mixture daily after meal. 2. Take a diet rich with proteins and fats. You should take high calorie food that increase your muscle mass and induce growth in bones. Follow the diet chart in your daily life to fastly gain weight * in morning, take a glass of milk added with 2 teaspoons of protein powder with breakfast. * in lunch time, take 1 bowl of curd or 100 gm of cheese, a bowl of vegetable, with chapattis. * in evening, take 1 glass of milk (300 ml) with 2 bananas. * in night, take a bowl of careals (daal, a bowl of salad with chapattis. 3. In morning, get up early and take awalk for 10-15 minutes and exercise light weight exercises for at least 30 minutes at home or gym. 4. For proper weight, proper sleep is very important. So you should sleep for 6-8 hours daily. 5. Avoid smoking & alcohol drinkg completely. 6. You can try protein powders like milk powder, soya protein for weight gain by taking 1 tea spoon added in milk once a day. 7. You can take shatavaryadi churn (powder) of baidyanath company 1/2 teaspoon with milk once a day for fastly gain weight. I assure you that you definitely gain weight fastly by following them. Be healthy
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How I can decrease my fat not it is so much but slightly. Please tell me a solution.

Dietitian/Nutritionist, Chandigarh
Hi firstly, start doing surya namaskar in morning and start eating triphla chooran (natural medicine) in morning empty stomach with luke warm water. Start a fruit dieting every alternative day, means you have to eat fruits every alternative days & normal fruit every other alternative days. Avoid late night dinners and try to eat nothing after sunset. Sit in vajrasana after every meal you eat for 10 minutes. Walk atleast 30 min in morning.
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